Tag: routine

Friday, October 28

Today is Friday, October 28, 2022.  Fun weekend ahead!

A quote by Julia Child, “This is my invariable advice to people: Learn how to cook—try new recipes, learn from your mistakes, be fearless and above all have fun.”

Photo by Ratul Ghosh

October is the perfect time to engage your inner creative self.  Be creative in the kitchen. Consider trying globally inspired spice combinations with your favorite proteins and veggies. Here’s 10 to get inspired:

  • Moroccan & North African: Ras al hanout is a combo of cinnamon, coriander, cumin, ginger, turmeric. Consider also mint, cayenne, allspice, cardamom, cloves
  • Indonesian: Cinnamon, cumin, turmeric, and coriander are common. Also, ginger, lime leaves, lemongrass, tamarind, nutmeg
  • Caribbean: Allspice, cinnamon, nutmeg, cloves, ginger, paprika, chilies, peppers, mustard seed, lime
  • Mexican: Allspice, cinnamon, chili peppers, cumin, garlic, cilantro, tomatillos, oregano
  • Indian: Cinnamon, cloves, coriander, cumin, tamarind, chilies, curry, ginger, mustard, fenugreek, saffron, turmeric
  • Chinese: ginger, garlic, soy sauce, star anise, orange, sesame, peppers, chilies, cloves
  • Japanese: ginger, garlic, soy sauce, dashi fish stock, horseradish, rice wine vinegar, sesame
  • French: Chives, chervil, parsley, thyme, marjoram, mint, rosemary, fennel, basil, mustard
  • Greek: Garlic, lemon, rosemary, oregano, cinnamon, olives
  • Italian: Garlic, basil, rosemary, oregano, thyme, olives

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 Humming Bee breathing:
  • Close your eyes
  • Gently cover your ears with your hands
  • Begin to hum, notice the vibration

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 21

Today is Friday, October 21, 2022. Feeling refreshed by the cool fall air.

A quote by: Victoria Erickson. “If a year was tucked inside of a clock, then autumn would be the magic hour.”

Photo by: Maxim Gurtovoy

October is the perfect time to engage your inner creative self.  Take some time to plan and create holiday displays to share with neighbors, family, and friends.  Create Displays for:

  • Your home
  • Work
  • Your car
  • Your garden
  • Your pets

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 19

Today is Wednesday, October 19, 2022.  Watching the leaves gently fall from the trees to blanket the gardens.

A quote by Amit Ray. “Fallen leaves on the ground are the golden song of immortal creativity”

Photo by Xurzon

October is the perfect time to engage your inner creative self.  Think about new ways to spend time with friends and family.

  • On game night, create new rules for your favorite games or try new games
  • Host a talent show
  • Throw a party based on your favorite historical event

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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, Listen…
  • Sit quietly with your hands closed in your lap
  • Close your eyes briefly
  • See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 14

Today is Friday, October 14, 2022. Fall colors ablaze and alive! Hello, Weekend!

A quote by Neil Gaimen, “The world always seems brighter when you’ve just made something that wasn’t there before.”

Photo by Josh Hild

October is the perfect time to engage your inner creative self. Reflect on your week and use the inspiration from what you learn, to write a poem, draw, journal, write a story, create music.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 standing or sitting, feel your feet on the ground, feel the support of the earth underneath you.  Once you feel the support of the earth move up the body, your, calves, knees, thighs…Appreciate the stillness and strength of the earth and you!

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 10

Today is Monday, October 10, 2022. Drawing inspiration from the fall color palette.

A quote by: Albert Einstein.  “Creativity is contagious, pass it on.”

Photo by: Paul DeNio

October is the perfect time to engage your inner creative self.  Consider exploring different museums.  While there, be curious and wonder “what if…”  Explore museums in different neighborhoods and with various themes: science, art, music, fashion, trains, cultural…

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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 standing or sitting, feel your feet on the ground, feel the support of the earth underneath you.  Once you feel the support of the earth move up the body, your, calves, knees, thighs…Appreciate the stillness and strength of the earth and you!

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 7

Today is Friday, October 7, 2022. Spiced tea and a chilly morning, fall is in the air.

A quote by Lu Yu, “Tea tempers the spirit, harmonizes the mind, dispels lassitude and relieves fatigue, awakens the thought and prevents drowsiness.”

Photo by: Mireille Nelson

October is the perfect time to engage your inner creative self. Be creative with warmth and comfort. Cinnamon, macadamia nut milk in coffee. Cardamom, cinnamon, ginger, cloves in black tea. Mint leaves in green tea. Adding frothed nut milks also makes for a lovely latte.

If you want to jazz up broths and soups, combine new spices with bone broth, vegetable soup, chicken soup, miso soup or explore other flavors found in tom yum soup, harira soup, tinola or chupe de marisco.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 5

Today is Wednesday, October 5, 2022.  Noticing the Autumn aromas filling the air.

A quote by Bill Moyers. “Creativity is piercing the mundane to find the marvelous.”

Photo by: mantaphoto

October is the perfect time to engage your inner creative self.  Document all the new scenes from a leisurely walk or ride.  Consider trying a new way to capture those memories:

  • Take photos
  • Write a descriptive journal entry
  • Write a poem about how you felt while walking
  • Sketch or paint the scenery

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 3

Today is Monday, October 3, 2022. Beginning the week with pumpkins on the mind.

A quote by Anna Deavere Smith, “Friendship is a wildly underrated medication.”

Photo by: Eric Masur

October is the perfect time to engage your inner creative self. Start with a creative decorative change in a space at home. This might be some seasonal decorations for your front door area, your kitchen or your bedroom. Consider meaningful photos, scented candles, a seasonal plant, different color scheme or displaying your family’s artwork.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • Keep it simple and let barriers go; breath in positive healing energy, breathe out and release that which holds you back.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 30

Today is Friday, September 30, 2022. Celebrating another lovely Friday.

A quote by Charles Darwin.  “It’s not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”

Photo by: Martin Bennie

September marks change and the final third of the year, it is a fabulous month to establish the changes you need, want, aspire to.  On this last day of September, reflect and consider what changes you are facing or what changes would you like to consider?  What would be your strategy to implement the change?

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 28

Today is Wednesday, September 28, 2022. Noticing some leaves changing and falling.

A quote by Albert Einstein.  “The work as we have created it is a process of our thinking.  It cannot be changed without changing our thinking.”

Photo by: Robing Lambert

September marks change and the final third of the year. It’s a great time of year to think about change as the seasons change.  Reconsider your daily routines. Are there any adjustments you can make?

  • Can you modify your sleep routine to get more sleep or better-quality sleep?
  • Can you change your morning routine to be more productive?
  • Can you adapt your work routines to be pleasant for you?
  • Can you start your day with a glass of water?

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • 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. 
  • As you are taking breaths, make the exhale twice as long as the inhale; this type of breathing stimulates the calming part of your nervous system.

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP