Tag: routine

Monday, July 12

Today is Monday, July 12, 2021. A change of pace this morning, increasing motivation for fitness progress.

July marks the start of the second half of the year and a time to add sparkle to our days. This week let’s intentionally start each day with sparkle. Today, begin to focus on the different ways that help the day start off with sparkle. Start a list and pick one or two to try in the morning. Here are some ideas.

    • Start the day with a huge smile and consider what opportunities for learning you have today.
    • In honor of your body and health, start your day with movement such as sun salutations, a walk or run, an invigorating workout, or stretching routine.
    • Recite your purpose, mission or intentions for the day.

Photo of a bromeliad at the Garfield Conservatory in Chicago, by Nicole Siparsky, M.D.

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 by Maya Angelou, “You can’t use up creativity. The more you use, the more you have.”

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.
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  • Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 9

Today is Friday, July 9, 2021.  Reflecting on the supports we have, people, places or things

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year. Utilize journaling to re-connect with your sparkle. Use these prompts to check in:

  • What do I most love to do?
  • What am I curious about?
  • What work do I do that does not feel like work?
  • What do I want to read more about?
  • What am I doing when I am having so much fun, I forget the time?

Photo by: Victor Malyushev

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 by Albert Einstein. “A mind that opens to a new ides never returns to its original size.”

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 breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 7

Today is Wednesday, July 7, 2021.  Walking, smiling, observing the beauty around us.

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.  Consider ways to add sparkle to your walking routine.

  • Invite someone new to walk with you.
  • Join a walking club.
  • Try a new walking route.
  • Walk at a different time of day to get a different perspective.
  • Listen to a different genre of music on your walk.
  • Listen to book or podcast while you walk.

Photo by: Zack Silver

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 by Thich Nhat Hanh “Walk as if you are kissing the earth with your feet.”

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 breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 5

Today is Monday, July 5, 2021.  Sitting quietly, smiling about all the positive things that have happened today 🙂

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year.  Smiling can enhance our mood, boost the immune system, and lower our stress.

  • Say hello with a smile.
  • Hold the door for a stranger while smiling.
  • Send someone a handwritten note to say hello.
  • Bring someone flowers –just because. Watch them smile.

Photo by: Nicole Siparsky, M.D.

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 by William Arthur Ward, “A warm smile is the universal language of kindness.”

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 breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 30

Today is Wednesday, June 30, 2021.  Walking with friends or loved ones creates an opportunity for beautiful memories.

Try something new in June.  Explore new art forms.  Artistic expression may relieve stress and foster imagination and a sense of accomplishment. 

    • Doodle.
    • Try a coloring book.
    • Learn a musical instrument: harmonica, recorder, guitar, drums, tambourine.
    • Take a dance class or have a dance party.
    • Recite or write poetry.
    • Take pictures of nature with your phone.

Photo by: Alexandra Hillary

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 by Pablo Picasso “Art washes away from the soul the dust of everyday life.”

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.
    • Take a break during your day to caress your hands.
      • Close your eyes or lower your gaze.
      • With your right index finger gently trace your fingers on the left hand, repeat for the right hand with left index finger.
      • Focus on the gentle sensation of touch.
      • Take 3 belly breaths and smile for the calming break.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 25

Today is Friday, June 25, 2021. Briskly walking and appreciating the fresh air early in the morning.

Try something new in June. Try a new card game. Rules available online or in a book. Alternatively, teach a friend or family member one of your favorites.  So many to choose from, here’s a sampling.

    • Young kids: Go Fish (2-4 players), Crazy Eights (2-5 players), Old Maid (3+ players). Memory (2-4 players).
    • Lots of laughs: Speed (2-4 players), Pig (2-13 players), Blitz (2-12 players), Menagerie (4+ players).
    • Others: Briscola (2 players), Ninety-nine (3 players), Cribbage (2-4 players), Rummy (2-6 players), Scopa (2-6 players), Whist (variations with 2-7 players), Hearts (3-4 players), Canasta (4 players), Euchre (4 players).
    • Advanced: Bridge (3-4 players), Piquet (2 players).

Photo by Dorothea Oldani

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 by Ralph Waldo Emerson, “It is a happy talent to know how to play.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, June 23

Today is Wednesday, June 23, 2021. Seeing more people walking together, enjoying each other’s company.

Try something new in June. Change up your usual routines to bring yourself to the present while stimulating your brain in new ways.

    • Brush your teeth with the other hand.
    • Put on your clothes in a different order.
    • Make your bed differently.
    • Water the plants in a different order.
    • Drive a different way to the store or work.
    • Rearrange the top of your desk or counter.

Photo by Elnaz Asadi

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 by Susan L. Taylor, “Whatever we believe about ourselves and our ability comes true for us.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, June 21

Today is Monday, June 21, 2021. The summer solstice is the longest day and officially the first day of summer in the north.

Try something new in June. Adding spontaneous activity into your day will benefit your whole body and mind. 

    • Rather than an email, connect by phone and take a walk, do lunges or squats.
    • Spend at least some of the day that would otherwise be seated, stand or pace.
    • Invite a friend for a walk and talk in the park.
    • In place of driving, walk or bike to the store.
    • Take the stairs instead of the escalator or elevator.
    • Break up the day with 6 high knees and 6 wall push ups intermittently throughout the day.
    • Put on the music and take care of that laundry with extra energy (children may be particularly good at helping with this).

Photo, “Orange clouds” by Dan Deziel

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 by Ricky Martin, “Every day begins like a blank chalkboard, on which each one of us can write the poem of our present and our dreams for the future.”

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.
    • Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
    • Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
    • Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
    • Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 18

Today is Friday, June 18, 2021. Children playing with each other, enjoying the outdoors. 

Try something new in June. Indulge in a new plant. Add a new plant to your surroundings:

  • Place a new, beautiful potted indoor or outdoor plant someplace you can see it frequently.
  • Plant a new tree, shrub, or flowers in the yard.
  • Add ornamental grasses to your garden.
  • Peruse the garden shop or catalog for a new herb and find a recipe to try.
  • Grow lettuce and have fresh greens with your meal.
  • Buy colorful flowers for a busy room in your house.
  • Trade cuttings of plants or split and share plants with friends or neighbors.
  • Bring home a fragrant plant for daily aromatherapy.

Photo by Fran Lee

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 by Janet Kilburn Phillips. “There are no gardening mistakes, only experiments.”

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.   
  • Try a mountain meditation.
    • Find a comfortable seated or standing position, take 3 belly breaths.
    • Allowing your body to be still visualize a beautiful mountain.
    • Bring your awareness to the mountain’s strength, beauty, stillness.
    • Use the strength and beauty of the mountain to recharge you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, June 11

Today is Friday, June 11, 2021.  Walking with a friend, appreciating the companionship.

Try something new in June.  Give yourself a cheerful boost by rearranging a space at work or in your home.

    • Place fresh flowers or a small potted plant on a table.
    • Place an inspirational quote or favorite postcard in an easily visible location.
    • Change the colors or theme of a room.
    • Organize and clear that papers on top of the table, counter, or desk.
    • Add new framed photos of people you love.
    • Get colorful folders, notepads, pens to add to the fun of a work day.

Photo by Kerin Gedge

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 by Hellen Keller, “Alone we can do so little; together we can do so much.”

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.
    • Take 3 minutes to check in with your body:
      • In the first minute ask how am I doing now—am I stressed, am I angry, am I peaceful?
      • In the second minute focus on breathing.
      • In the third minute focus on feeling the way breathing affects your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP