Tag: routine

Wednesday, July 8

Today is Wednesday, July 8, 2020. The moon below was full over the weekend and now it is a waning gibbous moon.

Inspiration: A Quote from Albert Einstein

“Life is like riding a bicycle. To keep your balance, you must keep moving.”

Photo by Dan Deziel, “Moon and sky objects.”

31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: Start. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 1.  Begin your walking plan. Walk today. Keep track of what you are measuring. Also, keep track of how many minutes you walk for. This is your baseline walking time.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Practice Physical grounding
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Tuesday, July 7

Today is Tuesday, July 7, 2020. The forest is loud with birds. The trees are lush and the flowers are beautiful.

Inspiration: A Quote from Nelson Mandela

“A winner is a dreamer who never gives up.”

31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 1: Preparation.

Day 7. Establish a walking journal to keep track of your progress. Walking starts tomorrow.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity established this week to create Calm Moments:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
    5. You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Sunday, July 5

Today is Sunday, July 5, 2020. The moments when the sun crosses the horizon is shared by all.  

 Inspiration: A Quote from Abraham Lincoln

“Always bear in mind that your own resolution to succeed is more important than any one thing.”

31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 1: Preparation.

Day 5. Write out your commitment to yourself. “I am going to…[Include who, what, when, where, why].

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
    5. You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Saturday, July 4

Today is Saturday, July 4, 2020. Looking up to the changing sky, realizing the sky is not the limit.  

 Inspiration: A Quote from Hellen Keller

“The unselfish effort to bring cheer to others will be the beginning of a happier life for ourselves.”

31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 1: Preparation.

Day 4. Plan where you will walk.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
    5. You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Friday, July 3

Today is Friday, July 3, 2020. Watching the ripples on water alters the reflections.

Inspiration: A Quote from Stephen Grellet, (1773-1855), shared by Dr. Jose Velasco

“I expect to pass through the world but once. Any good therefore that I can do, or any kindness I can show to any creature, let me do it now. Let me not defer it, for I shall not pass this way again.”

31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 1: Preparation.

Day 3. Plan when you are going to walk.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

A Mindfulness Practice to Create a Calming Moment:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    1. Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    2. Hold your breath for a count of 4.
    3. Exhale for a count of 4.
    4. Hold for a count of 4.
    5. You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

Wednesday, July 1

Today is Wednesday, July 1, 2020. The new month begins. Since 1903, the famous bike race, the Tour de France, begins on July 1.

New! 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 1: Preparation.

Day 1. Make sure you are energizing your body with water throughout the day.

Inspiration: A Quote from William James.

“Act as if what you do makes a difference. It does.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”

This Week’s Mindfulness Practice to Create a Calming Moment:  

  • 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.
  • Advance the healing power of deep breathing with Box Breathing (Sama Vritti Pranayama). This technique is used by the Navy Seals for focus.
    • Breathe in through your nose for a count of 4. Try to feel the breath in your nose.
    • Hold your breath for a count of 4.
    • Exhale for a count of 4.
    • Hold for a count of 4.
    • You can change the duration of breathing, holding and exhaling to your comfort zone.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

Tuesday, June 30

Today is Tuesday, June 30, 2020. There is a theory that the month of June is named after the Roman goddess of marriage, Juno. Reflecting on the past 6 months, and this month’s journey…

Inspiration: A Quote from Oprah Winfrey

“I’ve come to believe that each of us has a personal calling that’s as unique as a fingerprint – and that the best way to succeed is to discover what you love and then find a way to offer it to others in the form of service, working hard, and also allowing the energy of the universe to lead you.”

Recharge yourself when you repeat:   

“I am [*Name*].  I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Mindfulness Practice:  

  • 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.
  • Create more space
    1. Clean out or rearrange a room
    2. Clean out a drawer or the corner of your desk
    3. Acknowledge your accomplishment,
    4. Explore the feeling of the new space you created

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Monday, June 29

Today is Monday, June 29, 2020. Humans continue to share through images. The first cartoon was created in 1908 by French cartoonist Emile Cohl, it was called Fantasmagorie.

Inspiration: A Quote from Montesquieu

“To become truly great, one hast to stand with people, not above them.”

Recharge yourself when you repeat:    

“I am [*Name*].  I am resilient and growing every day during new challenges. I believe in the strength in me and the global community.  I love myself because I have kindness and love in my heart and soul.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Mindfulness Practice:  

  • 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.
  • Watch an episode of your favorite childhood cartoon.
    1. Laugh and smile at your childhood memories.
    2. Connect with the silliness of the cartoon.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Sunday, June 28

Today is Sunday, June 28, 2020. The sun is traveling at 220 kilometers per second.

Inspiration: A Quote from Deepak Chopra

“In the midst of movement and chaos, keep stillness inside of you”

Photo Above “Dawn” by Bryan Deziel. Photo Below, “Moonlight” by Dan Deziel.   

6.xx.DanDeziel.Moonlight

Recharge yourself when you repeat:

“I am [*Name*].  I am resilient and growing every day during new challenges. I believe in the strength in me and the global community.  I love myself because I have kindness and love in my heart and soul.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Mindfulness Practice:

  • 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.
  • Wake up early to watch the sun rise.
    • Feel the energy the sun brings to us each and every day.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Saturday, June 27th

Today is Saturday, June 27th, 2020. The number of cuisines around the world is countless.

Inspiration: A Quote from Toni Morrison

“If there is a book you want to read, but it hasn’t been written yet, you must be the one to write it”

Recharge yourself when you repeat:   

“I am [*Name*].  I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Mindfulness Practice:  

  • 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.
  • Explore a new Cuisine.
    • What do you taste, what do you smell?
    • Smile at your connection to people all over the world through food.

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP