self-care – Daily Gift of Vitality

Monday, December 12

Today is Monday, December 12, 2022. Finding the “missing” cinnamon that was absentmindedly placed in the fridge.

A quote by Denis Waitley, “Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.”

Photo by: Jonny Gios

December marks the end of another year. This is a time for reflection, appreciation, and grace. Consider the routine ways that you care for your physical body: brushing your teeth, dressing for the weather, stretching and moving your body, protecting your skin, choosing health-promoting foods, staying hydrated, getting enough sleep, and so on.

Are some routines more easily disrupted, and sometimes hard to get restarted? Practice acknowledging those times of disruption with grace towards yourself and make it easier to resume your self-care routines when the time is right.

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.

Experience an Affirmation meditation:

Find a comfortable position in bed,
Repeat your affirmation: My body is calm, my mind is at ease, I breathe in goodness, I exhale peace [or choose your own affirmation].

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, December 3

Today is Friday, December 3, 2021. Finishing the work week, planning recharge time.

A quote from Princess Diana, “Every one of us needs to show how much we care for each other and, in the process, care for ourselves.”

Photos by Nicole Siparsky, MD

December Delights returns. This December let’s focus on gifts of Love and Joy- to yourself and others.

Focus on your daily self-care routine:

- Upon waking, rehydrate with a glass of water.
- Start your day watching the sun rise.
- After waking, do some gentle yoga stretches or go for a morning walk.
- Listen to uplifting music.
- Pack your favorite lunch.
- Buy yourself pretty flowers.
- Enjoy some aroma therapy.

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.
For a calming lift, try Bumble Bee Breathing.
- Continuing to Belly breath, inhale through your nose, cover your ears with the palms of your hands.
- Exhale making a bumble bee buzz, continue to exhale for as long as you can. Repeat this cycle for at least 3 breaths.
- When done, check in with your body and notice the calming response.

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I can do this. As I connect to my courage, strength, and wisdom, I am open to the 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, May 14

Today is Friday, May 14, 2021. The grass is lush and the trees are filling in with leaves. Spring provides fresh perspectives.

During the month of May, we are focusing on routines. Routines can anchor us, decrease stress, foster creativity, prioritize self-care, and allow time to pursue our passions! This week we will look at before bed routines.

Once we get into the bed, we want to have a calming routine as well…

- Visualize peaceful scenes; think calming thoughts.
- Try progressive muscle relaxation starting from the top of your head and work your way down the body.
  - Slowly tense one group of muscles while you inhale for the count of 5.
  - Hold the tension for 5 seconds, then release with a slow exhale.
  - Focus on relaxing that muscle group for 10 seconds.
  - Move to the next muscle group and repeat working your way down the body.

Photo by: Sonika Agarwal

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 Elie Wiesel. “Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.”

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.
- Wherever you are, pause, and notice everything that you are hearing: laughter, birds, cars, music….
- Take another deep breath and continue on.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, January 18

Today is Monday, January 18, 2021. Today is a day that many remember the Reverend Martin Luther King Jr. One of his beliefs was that all progress is worthwhile even if it feels slow.

An inspirational quote by Martin Luther King Jr. “If you can’t fly, then run. It you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.

Consider taking time to put yourself at the “top of the list”. Our “To Do” lists are often filled with work obligations or caring for others, find some moments to meet your needs and wishes.

1. Prepare your favorite meal
2. Go to bed early
3. Sleep in
4. Take a nap
5. Do an in-home spa treatment
6. Catch up with a friend
7. Read a great book
8. Take up a new hobby you have always wanted to try
9. Pause for body check-in breaks
10. Go for a walk

Photo by Tim Swaan

Use this Mindfulness Activity to calm 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, wrap your arms around yourself into a warm embrace.
- Close your eyes and tighten your embrace.
- Take 3 deep belly breaths and release into your supportive embrace with each exhalation.
- Release and smile.

Recharge yourself and spread love when you repeat:

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to a global community. I love myself and others 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 and compassion to all people. We are all connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 28

Today is Monday, September 28, 2020. The British tend to use the word “autumn” and Americans tend to use the word “fall” to refer to the season between summer and winter.

An inspirational Quote from Oscar Wilde, “To love oneself is the beginning of a lifelong romance.”

Photo by: Eric Muhr

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Explore a new topic that interests you:

- Listen to a podcast
- Read a book
- Join a club

Recharge yourself when you repeat:

“I am [*Name*]. I am resilient and learning every day. I am part of 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. We are all connected. We can be resilient together.”

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, September 25

Today is Friday, September 25, 2020. As the season changes, it brings an opportunity to find new balance.

An inspirational Quote from Shel Silverstein,

“The Voice, there is a voice inside of you that whispers all day long, “I feel this is right for me, I know that this is wrong.” No teacher, preacher, parent, friend or wise man can decide what’s right for you – just listen to The voice that speaks inside.”

Photo by: Ellie Brown

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: When feeling down or stressed explore a supportive touch practice.

The skin is a very sensitive organ. When we experience the sense of touch, it helps the nervous system regulate and feel safe.

- Place your hands over your heart take several deep breaths, feel the rise and fall of your chest.
- Cradle your face with your hands.
- Gently stroke your arms.
- Massage each hand ending by squeezing the tips of each finger.
- Stay with this feeling for as long as you like.

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 23

Today is Wednesday, September 23, 2020, Fall is a time for the birds to begin their Southern migration.

An inspirational Quote from F. Scott Fitzgerald, “Life starts all over again when it gets crisp in the fall.”

Photo by: Gary Bending

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Become aware of how you talk to yourself when things don’t go as planned. Frame your script with self-compassion in mind.

- “Tomorrow is a chance to try again with the lessons I learned from today.”
- “I might have a way to go but I can be proud of how far I have come.”
- “Even though this was not the outcome I hoped for, I learned a lot about myself.”
- “I am capable, I will get through this.”
- “I can do this. I will share what I learn to help others.”

Recharge yourself when you repeat:

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.
- Begin your self-talk.
  1. Say to yourself, “I can step back.” See yourself step back in your mind.
  2. “I can clear my head.” Visualize a clean sweep of your head.
  3. “My body can calm.” Release your neck shoulders.
  4. “I can release.” Take a belly breath and full breath out.
  5. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, September 18

Today is Friday, September 18, 2020. Self-Care September continues. As we move into the weekend, an inspirational Quote from John Burroughs, “I go to nature to be soothed and healed, and to have my senses put in order.”

Photo by: Aaron Burden

During Self-Care September, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Rest and refresh with time outdoors.

- Take a walk outside. Notice every little thing- starting with how your body feels as it moves, and then how the world around you appears. Appreciate the smallest details.
- Put down your phone, step away from your screen, and give your eyes some freedom. Sit or stand and look up and out, as far as you can see and be in the moment. Focus your eyes far off. Observe.
- Dig in the dirt, water plants, sweep outside, refill the bird feeder, set some windchimes outside, decorate your front door, sit on a swing.

Recharge yourself when you repeat:

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
  1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
  2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
  3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 16

Today is Wednesday, September 16, 2020. September is a month of transition; we often change the types of food we eat in September.

Inspiration: A Quote from Ruth Reichl

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”

Photo by: Dave Hoefler

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity: Let your taste buds have fun!

- Try a new recipe or new flavors using different spices, seasonings, or herbs.
- Eat a meal outside. If you are able observe nature simultaneously while eating, notice: What are the colors you see in the sky? Are there birds chirping? Are there leaves on the trees and are they changing colors?
- Add an additional colorful vegetable or herb to a dish to add nutrients and new visual appeal.

Recharge yourself when you repeat:

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
  1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
  2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
  3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 14

Today is Monday, September 14, 2020. Sapphire, the September birthstone, was once believed to bring protection and good fortune.

Inspiration: A Quote from C.J. Hayden

“You will never be completely ready. Start from where you are”

Photo by: Louis Tripp

Self-Care Activity: Explore ways to refresh your environment to awaken your senses.

- Organize your workspace.
- Add a small plant to your workspace or other living area in your home/office.
- Clean out a closet or cabinet, consider donating clothes you no longer need.
- Add some Aromatherapy.

Recharge yourself when you repeat:

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
  1. When you are sitting in your chair, take a few seconds to feel your feet on the ground, feel your bottom on the seat, and feel your back against the chair.
  2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
  3. Smile

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP