Tag: routine

Today, is Tuesday, April 7, 2020. The trees look different every day and the weather changes.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.  

 During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.  

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

• Roll your shoulders back, 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. 
• Move on to Squeezing Out Stress – Adapted by Donald Altman’s The Mindfulness Toolbox 

1. 1. Focus on your feet. Clench your feet, like they are gripping a ball. Breathe out fully as you release tension in your feet.  
   2. Now, work your way up your body, move to your shins and calves, tightening the muscles and then breathe out and release the tension in those muscles. 
   3. Continue to repeat as you move up the body- thighs & buttocks, then stomach, then back, shoulders & neck, then your face. 
   4. Feel the muscles loosening and relaxing and allow a moment to calm the body. 

Anchor yourself with this daily statement: 

“I am [*Name*]. I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.” 

 Today’s Inspiration is a Quote from Adam Grant: 

“When grieving normalcy, it’s worth remembering: This isn’t permanent. We don’t know when it will end, but we do know it’s temporary. Letting emotions in doesn’t give them power over us. It gives them room to move through us.” 

——————— 

With gratitude and appreciation for all beings,  

Naomi Parrella, MD & Fran Lee, FNP 

 

 

 

 

Today, is Monday, April 6, 2020. It’s getting warmer, the trees are budding.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

• Roll your shoulders back, 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.
• To restore the body, experience Ocean Breathing as taught by Jeff Warren.
  • While belly breathing, imagine yourself floating on the surface of the ocean
  • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes.  Feel your body being carried by the tide.

Anchor yourself with this daily statement: 

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote by Jon Kabat-Zan:

 “You can’t stop the waves, but you can learn to surf”

With gratitude and appreciation for all beings, 

Naomi Parrella & Fran Lee

Twitter: @NParrellaMD

Today, is Sunday, April 5, 2020.  The sun rises earlier, and plants are loving it. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.    

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.    

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

• Roll your shoulders back, 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.   
• Experience love. 

1. 1. Think of a moment when you felt tremendous love or felt loved. It might be recent or in the past. 
   2. Picture where you were, what you were doing and who was with you.
   3. Allow yourself to connect with that powerful feeling and recharge with each breath. 

Anchor yourself with this daily statement:    

“I am [*Name*].    I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.   I am part of the global community and we are all working together to get through this.    This is temporary.   We can do this.   As I think about those I love and care for, I send loving kindness out to all people.”    

Today’s Inspiration: from Jason Fuller 

“While at home, I’ve been scouring my yard for mosses and succulents that have slowly popped up since winter and created a terrarium. 

I’ve shared an example (today’s photo) of one I put together. My kids have enjoyed seeing the growth each morning.” 

 With gratitude and appreciation for all beings,    

 Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

Today, is Saturday April 4, 2020.  There are buds on the trees and some early blossoms. The birds seem to listen to the rain.  

There is uncertainty and fear around us right now. There is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep: 

• Roll your shoulders back, 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.
• Open & Close your chest very slowly and gently.

1. 1. Breathe in, stretch your arms back, arms bent, squeezing your shoulder blades together gently.
   2. Breathe out, release your arms and shoulders and allow your chin to dip down gently.
   3. Repeat slowly 2 more times.
   4. With relaxed arms, lace your fingers together in front of you and feel your own energy.
   5. Smile to yourself.

Anchor yourself with this daily statement: 

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote by Tony Putman 

“I do the things in the world that I am called to be and do at this time in my life.”

Today’s photo shared by Dr. Jose Velasco of Rush University

With gratitude and appreciation for all beings, 

Naomi Parrella & Fran Lee

Twitter: @NParrellaMD

Today, is Friday, April 3,2020.  The birds are chirping and squirrels are chasing each other. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

• Roll your shoulders back, 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.
• Play your favorite song & Awaken your muscles and Dance like No One is Watching!

Anchor yourself with this daily statement:  

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Piglette from Winnie the Pooh:  

“A giggle a day keeps the blues away”

 With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP

Today, is Thursday April 2, 2020.  Outside, nature continues along. There are flowers that have bloomed and some yet to blossom. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

• Roll your shoulders back, 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 a Loving Kindness Meditation while washing your hands as recommended in the 10% Happier App 
  • Instead of singing the Happy Birthday song use “Well wishing “phrases

• • • May I be happy
    • May I be peaceful
    • May I be healthy
    • May I be strong
    • May I care for myself

 Anchor yourself with this daily statement:    

“I am [*Name*].    I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.    I am part of the global community and we are all working together to get through this.    This is temporary.    We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration:  A Quote from Buddha:  

“The mind is everything.  What you think, you become.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

 

 

Today, is Wednesday April 1, 2020.  Looking outside, each day looks so different  near the lake. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

• Roll your shoulders back, 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.
• Carry a gift with you.

1. 1. Think of a mentor or teacher from whom you received important gifts.
   2. Imagine sitting with that person.
   3. Carry that picture with you as you go through your day.

Anchor yourself with this daily statement:    

“I am [*Name*].   I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.   I am part of the global community and we are all working together to get through this.   This is temporary.    We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Inspiration: : A Quote from Christopher Bermer 

“Self-Compassion is simply giving the same kindness to ourselves that we would give to others”

 With gratitude and appreciation for all beings,    

 Naomi Parrella, MD & Fran Lee, FNP   

 

 

 

Today, is Tuesday, March 31, 2020. The spring weather changes regularly. The sun stays with us longer.    

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:    

• Roll your shoulders back, 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 your mind to FLOAT:

• Notice each thought that comes into your mind.
•  Imagine blowing it into a balloon, tying the balloon and releasing it.
•  Notice the balloons float up and away into the sky one by one

Anchor yourself with this daily statement:   

 “I am [*Name*].  I am doing what I can to be helpful.  I love myself because I have kindness and love in my heart and soul.  I am part of the global community and we are all working together to get through this. This is temporary.  We can do this.  As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Winston Churchill  

“The price of greatness is responsibility.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP  

 

 

 

 

Today, is Monday, March 30, 2020. The new blades of grass look cheerful. The ducks are bonding.   

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We’d like to offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:  

• Roll your shoulders back, 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.
• Connect with the Ground

1. 1. Focus on your feet.
   2. Imagine drawing a chalk outline around each foot on the floor.
   3. See the image.

Anchor yourself with this daily statement:    

“I am [*Name*].     I am doing what I can to be helpful.   I love myself because I have kindness and love in my heart and soul.     I am part of the global community and we are all working together to get through this.     This is temporary.     We can do this.    As I think about those I love and care for, I send loving kindness out to all people.”

Today’s Quote from Arthur Ashe  

“Start where you are. Use what you have. Do what you can.”

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

Today, is Sunday, March 29, 2020. The season progresses with morning light. The plants and animals are responding with renewed growth. 

While there is uncertainty and fear around us right now, there is also love and kindness around us, always.

During times of uncertainty, it helps to have some structured routines. We offer a daily anchoring message for those of you who may find it helpful for you, your coworkers, your loved ones, and/or your community/patients.

Here’s what you can do today, right now, during transitions, after listening to the news or when going to sleep:   

• Roll your shoulders back, 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, Listen…

1. 1. Sit quietly with your hands closed in your lap
   2. Close your eyes briefly
   3. See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

 Anchor yourself with this daily statement:   

“I am [*Name*].  I am doing what I can to be helpful. I love myself because I have kindness and love in my heart and soul. I am part of the global community and we are all working together to get through this. This is temporary. We can do this. As I think about those I love and care for, I send loving kindness out to all people.”

 Today’s Inspiration: A Quote from ~Steven Pressfield 

“Our job in this lifetime is not to shape ourselves into some ideal we ought to be, but to find out who we already are and become it.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP