Tag: routine

Friday, August 19

Today is Friday, August 19, 2022.  My goal for today is to SMILE.

A quote by Natalie Babbitt.  “Like all magnificent things, it’s very simple”

Photo by: Alesia D.

This August is about simplifying to calm and restore inner peace.

Simplify your morning routine:

  • Wake up a little earlier
  • Drink your morning beverage outside and enjoy the sounds of nature
  • Hold off checking your emails until you get to work
  • Begin dinner

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:

  • 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. 
  • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
    • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
    • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
    • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 17

Today is Wednesday, August 17, 2022.  Adjusting plans for a simpler week.

A quote by Jack Kerouac. “One day I will find the right words, and they will be simple.”

Photo by: Frank F.

This August is about simplifying to calm and restore inner peace.

Simplify your priorities; define what’s most important in your life. 

  • Make a list of priorities, think of people, places, things, memories, experiences that bring the most value to your life.

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:

    • 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 15

Today is Monday, August 15, 2022.  Lush green leaves, cucumbers, zucchini under bright red apples on the branches, blueberries are in the background.

A quote by Abraham Lincoln, “I want it said of me by those who knew me best, that I always plucked a thistle and planted a flower where I thought a flower would grow.”

Photo by Susan Chubinskaya, PhD

This August is about simplifying to calm and restore inner peace.

Simplify your refueling focus. For example: 

    • Hydration: Drink water soon after waking up, before any caffeine. Stay hydrated throughout the day.
    • Fiber: Plan to eat 2 handfuls vegetables daily.
    • Protein: Make a list of high-quality protein options that you like and be prepared to have at least 1 or 2 available to eat every day.

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:

    • 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one”, “peace” or “simple”.
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it gently settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 5

Today is Friday, August 5, 2022. Out the door, happy to start the day.

A quote by Emily Ley.  “A simplified life means that what has to get done will get done.  And when we pare down life to its simplest, most beautifully basic parts, we’re left with room to enjoy each other, to rest and to truly savor life with all our hearts minds and spirits.”

Photo by Harry Collins

This August is about simplifying to calm and restore inner peace.

Clear out some space. Choose a space you might be in regularly. Remove all the unnecessary items. Freshen the air. Make it pleasant to you. Ideas: the car, the desktop, the counter, the entrance way, your bedside table.

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:

    • 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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, August 3

Today is Wednesday, August 3, 2022. It is warm out there.

A quote by Lao Tzu.  “Nature does not hurry, yet everything is accomplished.”

Photo by Sandy Millar

This August is about simplifying to calm and restore inner peace.

Find your easy-to-access “nature” space:

    • A picture of trees, flowers, water.
    • A beautiful potted plant.
    • A view of flowing water, trees swaying in the wind, ducks waddling.
    • A sound machine playing pleasant nature sounds.
    • A garden or walking trail.
    • A scenic driving route.

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:

    • 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.
    • For the next 5 breaths out, hum. Let the vibration settle your core even more. Smile.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, July 27

Today is Wednesday, July 27, 2022.  Appreciating the beauty that the world shares with us.

A quote by Benjamin Franklin. “Hide not your talents. They for use were made. What’s a sundial in the shade?”

Photo by: Rvo233

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share your talents.

    • Volunteer your skill/talent
    • Tutor
    • Mentor
    • Join a community group

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:

    • 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, July 25

Today is Monday, July 25, 2022.  A joke to start the week: Why did the magicians in class get the best mark on their test on Monday? –>They got all the trick questions right 🙂

A quote by Edmond Hillary. “Good planning is important.  I’ve also regarded a sense of humor as one of the most important things on a big expedition.  When you’re in a difficult or dangerous situation, or when your depressed about the chances of success, someone who can make you laugh eases the tension.”

Photo by Dan Deziel, “Rain Circles”

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share laughter.  Laughter and humor can improve pain, sleep, and our health

    • Invite friends over for a funny movie marathon
    • Invite friends over for a game night
    • Share your favorite joke or funny story
    • Google search your favorite animal video

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:

    • 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.
    • Choose a centering word that is neutral to you and simple. You might choose “now” or “one” or “peace.”
      • As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
      • As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
      • Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, July 22

Today is Friday, July 22, 2022.  Finishing the week with a smile.

A quote by Zain Hashmi, “Happiness comes from helping others, by being with others, and by sharing, even if it’s only a smile.”

Photo by: Canetti

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share joy:-) Examples:

    • Tell someone your favorite joke
    • Share a smile
    • Offer someone your full attention
    • Send someone a handwritten letter

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:

    • 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.
    • Breathe in peace and joy as your belly rises.
    • Breathe out the unwanted feelings as your stomach releases.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, July 15

Today is Friday, July 15, 2022.  Noticing all the beautiful gardens, feeling connected to the earth.

A quote by Archbishop Desmond Tutu. “The fundamental law of human beings is interdependence.  A person is a person through other persons.”

Photo by: Fran Lee

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Share your time with your community.

    • Organize a park clean up
    • Donate books to a library
    • Donate your time or volunteer with a community organization
    • Walk a neighbor’s dog for them

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:

    • 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 tapping into loving energies:
      • Focus on channeling universal energies of love as you breathe in,
      • Focus on channeling the love you generate to others as you breathe out.

Recharge yourself and share positive energy when you repeat:   

“I am [*Name*]. I can do this. 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, July 13

Today is Wednesday, July 13, 2022.  The warmth of the summer, brings new energy to many.

A quote by Cesar Chavez “The people who give you their food, give you their heart.”

Photo by: Alex Raths

July is for sharing.  The act of sharing offers many health benefits.  When we give to others it has a positive effect on our brain.  Sharing allows us to connect more meaningfully and strengthens social connections.  Look for ways you can share healthy activities with others.

    • Join or organize a community walking group
    • Join or organize a healthy pot luck lunch at work
    • Commit to making more meals at home to share with family or friends
    • Volunteer at a Community Garden
    • Donate to a food pantry

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:

    • 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 tapping into loving energies:
      • Focus on channeling universal energies of love as you breathe in.
      • Focus on channeling the love you generate to others as you breathe out.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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