Tag: routine

Monday, September 6

Today is Monday, September 6, 2021.  Appreciating late summer fragrant blooms.

A quote from Rachael Adams, “Your life unfolds in proportion to your courage.”

Photo by: Fran Lee

For many, September highlights the transitions of seasons and focus.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

Today, we review the 4 steps to tap into and strengthen your courage during transitions.  Each time you have courage to face fear, you build confidence and the ability to keep moving forward. 

    1. Think back on a time when you were afraid of something, but you were able to find the courage to overcome it.
    2. Make a list of those proud times when you felt when you exhibited courage. Note what you did and the outcome.
    3. Celebrate your accomplishments.
    4. Repeat to yourself, “I can do this, I am brave, I am courageous.”

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Allow a pause in your activities.
  • Breathe in love and peace.
  • Breathe out unease and tension.
  • Repeat as much and as often as you need.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 3

Today is Friday, September 3, 2021.  Watching the changing colors of the sky, the reflections rippling, the swans together.  

A quote from Parker Palmer, “Self-care in never a selfish act – it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”

Photo by: Susanna Chubinskaya, PhD

For many, September highlights the transitions of seasons and focus. Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

We explore ways to navigate transitions. Today is about Self-care. The September 1st post aimed to cultivate a Self-awareness including what helps make change or transitions easier.

    • Now, make a list of things you can do that you really enjoy, that you can look forward to or that makes you feel pampered and cared for.
    • Come back to the list often and keep adding to it until it is the longest personalized self-care list.
    • Review the list periodically and include self-care items in your schedule. (Hint: During transition times, you may need to include more items more often.)

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together we can do great things.

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 30

Today is Monday, August 30, 2021.  Smiling at the start of the day for another opportunity to foster connections.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last post of August, let’s reflect on all the connections we have and the connections we would like to cultivate.

You can use these journal prompts to assist in reflection:

    • My mind and body feel nourished when…
    • I would like the opportunity to explore….
    • The three things that brought me joy today are…
    • When I showed myself compassion, I noticed…

Photo by: Nils Rasmusson

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Henry David Thoreau, “I took a walk in the woods and came out taller than the trees.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
  • Periodically, during your day pause take 3 belly breaths and connect to your intention.
  • Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 27

Today is Friday, August 27, 2021.  While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

    • Recharge your walking route.
    • Practice yoga.
    • Stretching routine.
    • Dance solo or with others.
    • Bike a pretty trail.
    • Gardening, weeding, picking fruit.
    • Running outdoors.
    • Hiking
    • Playing outdoor sports.

Photo by: Gene Devine

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Albert Einstein, “Look deep into nature, and then you will understand everything better.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 25

Today is Wednesday, August 25, 2021.  Here, in the North, appreciating the nourishment from the summer harvest.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower cortisol levels and reduce stress.

Today, let’s explore ways to connect to nature at home and work.

    • Place a plant on your desk, by your entryway, or in the home.
    • Eat lunch outside and feel the breeze, listen to the birds, feel the sunshine.
    • Place beautiful pictures of nature on the walls or on your desk.
    • Play sounds of nature—the ocean, birds, rain, flowing stream.
    • Place your fresh herbs, vegetables, and fruit where you can easily see them.
    • Create a salad with multiple different colors of fresh ingredients.
    • Leave flowers or a plant for someone else to enjoy.
    • Invite a friend for a picnic.

Photo by: Karim Sakhibgareev

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from William Shakespeare, “The earth has music for those who listen.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 23

Today is Monday, August 23, 2021. Listening to the warm air rustling through the leaves, aware of thoughts.

This August we will focus on building and strengthening connections to lower stress and contribute to longevity.  For the last week of August, we focus on connecting to Nature.  Being in nature can awaken happiness and peace.  Being in nature can lower our cortisol level and reduce stress.

Today, let’s explore ways to meditate in nature.

    • Stand in the grass barefoot, feel your connection to the earth.
    • Hug a tree.
    • Lay on your back in the grass, feel your heartbeat connected to the earth.
    • Take a silent walk and open all your senses.

Photo by: Aaron Burden

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Helen Keller “Optimism is the faith that leads to achievement; nothing can be done without hope.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Exhale out the past as you hum “om”.
  • Inhale in the future and feel your body refresh.
  • Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, August 20

Today is Friday, August 20, 2021. Noticing the sunrise which brings me to the present. Smiling to start the day with peace and presence.

This August, we focus on building and strengthening connections to lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us”

Today, the focus is on connecting to the love of beauty. Deliberately directing your eyes, your attention, your mind to beauty can be calming and joyful.

    • Pause to see the beauty of the sky. Immerse yourself in your favorite colors during sunrise or sunset.
    • Gaze at the flowers, trees or plants that are beautiful to you as you deepen each breath.
    • Listen to the beautiful combinations of sounds of your favorite music and sing or hum along.
    • Enjoy the beautiful aromas of your favorite fragrance or spices as you release your shoulders.
    • Look in the mirror and appreciate the beauty of your sparkly eyes as you smile.

Photo by Dan Deziel, “Morning Mist”

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Bennett Cerf “The person who can bring the spirit of laughter into a room is indeed blessed.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 18

Today is Wednesday, August 18, 2021.  Appreciating the animals playing and enjoying each other’s company.

This August, we focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  For this third week of August, we focus on connecting to LOVE, after all, “Love is all around us.”

Today the focus is on connecting to the love of friends. Friends enhance our life and improve our health.

    • Call a friend to go for a walk.
    • Invite a friend to have a picnic.
    • Send an old friend a note and let them know what their friendship means to you.
    • Share a few minutes talking with a friend.
    • Gather with friends for music outdoors.

Photo by Pascal Muller

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Kirstin Armstrong, “The best thing to do when you find yourself in a hurting or vulnerable place is to surround yourself with the strongest, finest, most positive people you know.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While you continue to Belly breath, practice a Loving Kindness meditation and repeat:
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, August 16

Today is Monday, August 16, 2021. This is post #301. Reflecting on ways to create safe space and generate positive energy. Throughout the day, intending to observe and embrace the love and kindness all around.

This August we focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  For this third week of August, we will focus on connecting to LOVE, after all, “Love is all around us.”

Today the focus is on Self Love. Taking time to recharge gives you the energy you need to do the next thing, and to be able to support others.

    • Clear your calendar for some “me time.”
    • Make yourself your favorite health promoting meal.
    • Establish a sleep routine.
    • Spend some time in nature.
    • Soak in soothing water.

Photo by Aleza van der Werff

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Venus Williams “You have to believe in yourself when no one else does—that makes you a winner right there.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While you continue to Belly breath practice a Loving Kindness meditation and repeat
    • “May I be happy.”
    • “May I be healthy.”
    • “May I live with ease.”
    • “And may these be true for other too.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, August 11

Today is Wednesday, August 11, 2021.  Listening to the sounds of the water, relaxing on the lake.

This August we will focus on building and strengthening connections.  Making connections can lower stress and contribute to longevity.  This second week of August we will explore connecting to JOY.  Even in the most difficult situations we can turn to joy.

This week let’s explore letting go of what is not serving us and welcome joy into our life.  Refresh your senses with nature immersion.

    • Change your screen saver to include images of nature.
    • Take a 3 minute break: Close your eyes and listen to waves or birds chirping or rainfall as you imagine walking outside in nature.
    • Take a walk by the water or among trees, breathing in fresh air.
    • Visit a garden center and explore the varieties of plants.
    • Meander around a park, nature preserve, conservatory, garden or arboretum.
    • Go for a hike, bike or swim.
    • Ride a horse; glide on a paddleboard; sail a boat.
    • Tend to the vegetable or flower garden.
    • Volunteer to restore a habitat or park.

Photo by Dan Deziel, “Color of Water”

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Oprah, “Know what sparks the light in you so that you, in your own way, can illuminate the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Start your day with one positive thought, end your day reflecting on what went well for you today.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP