self care – Daily Gift of Vitality

Friday, September 3

Today is Friday, September 3, 2021. Watching the changing colors of the sky, the reflections rippling, the swans together.

A quote from Parker Palmer, “Self-care in never a selfish act – it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”

Photo by: Susanna Chubinskaya, PhD

For many, September highlights the transitions of seasons and focus. Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions.

We explore ways to navigate transitions. Today is about Self-care. The September 1^st post aimed to cultivate a Self-awareness including what helps make change or transitions easier.

- Now, make a list of things you can do that you really enjoy, that you can look forward to or that makes you feel pampered and cared for.
- Come back to the list often and keep adding to it until it is the longest personalized self-care list.
- Review the list periodically and include self-care items in your schedule. (Hint: During transition times, you may need to include more items more often.)

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I am open to the positive energy around me. As I connect to my courage, strength, and wisdom I am open to new ideas and change. I send loving kindness and compassion to all people including me. Together we can do great things.

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.
With each breath cycle, connect with your kind heart and set your intention to be kind to yourself.
Periodically, during your day pause take 3 belly breaths and connect to your intention.
Smile inwardly to yourself.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, July 28

Today is Wednesday, July 28, 2021. Enjoying the warmth and energy the sun provides.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine. Journal prompts can help sparkle when your sparkle starts to diminish.

- What are three short term goals you want to accomplish and what are three concrete steps you can take to reach these goals?
- How can I be kinder to myself and to others?
- What are three ways I can step out of my comfort zone that will help me grow?

Photo by: Dan Freeman

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 James Gates Percival “The world is full of poetry. The air is living with its spirit; and the waves dance to the music of its melodies, and sparkle in its brightness.”

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.
While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, July 26

Today is Monday, July 26, 2021. Surrounded by peace, joy, and beauty, fueling the soul.

- Do short intervals of increased pace on your walk, run, row…
- Make a new playlist with different tempo.
- Try a new warm up or cool down routine.
- Add some lemon, lime, or cucumber to your hydration routine.

Photo by: Jeremy Zero

Recharge yourself and share positive energy when you repeat:

A quote by Beyoncé, “Be heathy and take care of yourself, but be happy with the beautiful things that make you you.”

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.
While sitting outside choose an object to focus on: notice what colors you see, what sounds you hear, what fragrance you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, November 16

Today is Monday, November 16, 2020. Many connected around the world in creative ways to celebrate Diwali, the Festival of Lights. This is a season to tap into love, joy and warm wishes.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. As animals hibernate or move to warmer climates, we invite you to explore nourishing activities for your mind and body.

We begin today with a series of prompts that can be used to create your personal list of activities that shift your energy and are relaxing or calming for you. You can organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of physical activities. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see.

Here are some examples that you may put on your list: shake out your whole body, walk, take the stairs, run, hold plank pose, practice Sun Salutations (yoga), dance, air boxing, gardening, dribble a ball, kick a hacky sack, pump out a workout from an app, lift weights, practice tai chi or martial arts, play with kids or pet, jumping jacks, burpees, squats, lunges, push ups, ab crunches, stretches, jump rope, hula hoop, swim, practice sports moves, rowing, biking, skating, pilates, etc.

An inspirational Quote from Carol Welch, “Movement is medicine for creating change in a person’s physical, emotional, and mental states.”

Photo by: Aswathy N

Recharge yourself when you repeat:

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of 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 human. We can create positive energy 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.
Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
Repeat 2 more times, then lower your arms and release your shoulders.
Smile inside and carry your sense of calm with you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, October 23

Today is Friday, October 23, 2020. Reflecting on the different perspectives and experiences in different places: it is the middle of Autumn in the northern hemisphere, and it is the middle of Spring in the southern hemisphere.

For the month of October, we celebrate Fun & Friendly Fridays.

Create opportunities to laugh with at least one other person. As the weather changes or during those times that we cannot see our loved ones easily, it helps to have alternative ways to check in with each other and to laugh and experience loving care.

Start your “Alternatives” list: a list of (creative) ideas on how you and your loved ones can laugh together, even when apart. Add to it as you discover new ideas.

To stay connected, and centered, you may choose to schedule routine reminders to check in with yourself. If you are feeling alone or you have not had enough laughter with loved ones, recently return to your list and activate one of your “alternatives.”

A Quote from Henry Ford, “Coming together is a beginning; keeping together is progress; working together is success.”

Photo by Simon Berger

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.
- Allow yourself to breathe slowly and calmly, pausing after each breath in, and then pausing again after each breath out.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, October 14

Today is Wednesday, October 14, 2020. The human body has approximately 640 muscles and 206 bones in an adult. Humans are designed to move.

For the month of October, we share Workout Wednesday.

If you find yourself sitting for much of the day, now is a good time to start creating your list of physical activities you can do that interrupt your seated time to boost your health. Keep the list on your desk, or on the wall so you can see it regularly as a reminder. Pick at least 1 or 2 to include every day. Here are 10 examples to get you started. Keep adding to your list.

1. Stand up every hour and at every commercial or break. Every time you stand up and sit down, you are squatting.
2. Every time you pick up your mobile phone, get up. If you talk on the phone, then walk or pace.
3. In the middle of a long stretch of work, when your mind is losing focus, reset with wall push-ups or push-ups on the floor.
4. When you grab a tightly sealed water bottle, before opening it, use it to work your arms by holding the bottle and bending your elbows or shoulders in ways that cause you to lift or push the bottle. Do the same number of repetitions on each side.
5. If you have been at your computer for a prolonged period, get up and walk to a window, roll your shoulders back, palms out, raise your chin and gaze outside.
6. Use a smaller cup so you have to stand up and walk over multiple times to grab a refill.
7. Walk to the farthest bathroom or use the one up the stairs.
8. Before you sit down, bend forward and reach for your toes, stretching out the back of your legs and lower back. Slowly curl back up.
9. If you have been staring at a screen for a prolonged time, rotate your head side to side slowly and then bring your chin up and down gently.
10. Stretch out your back by curling your neck and back forward and then open your chest by rolling your shoulders back, and elongate your neck and back.

An inspirational Quote from Jerry Rice, “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

Photo by: Mary Deziel, Winterberry in Fall

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.
Allow yourself to be curious, what sensations do you notice: is the air warm, are the shoulders relaxed? If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 30

Today is Wednesday, September 30, 2020. Birthdays are special. They are personal and also shared by many. They remind us of the number of years we have been creating connections to the people and world around us.

An inspirational Quote from J.K. Rowling: “We do not need magic to change the world, we carry all the power we need inside ourselves already: we have the power to imagine better.”

Photo by: Jordan Wozniak

During Self-Care September, we offered prompts to energize your self-care routine. We invite you to continue to explore new activities to invigorate, your mind, body and spirit, especially in those times when it seems less important.

Self-Care Activity: Write in your calendar, or choose certain days of the week, that you will schedule a reminder to incorporate a self-care activity.

It may be something that you know recharges you, or it may be a reminder to try something new that boosts your mood.

Whatever it is, when that scheduled time comes up, it encourages a reflective pause in your routines, and provides space for you to have the freedom to choose how you will spend that time.

When you choose to engage in a self-care activity as planned, you may find some other areas of your life get better too.

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 11

Today is Friday, September 11, 2020. Green is the most common color observed in the Aurora Borealis (Northern Lights). See photo.

Inspirational quotes to start the weekend from Mary Davis, “The more grateful I am, the more beauty I see.” And by Robert Holden, “The miracle of gratitude is that it shifts your perception to such an extent that it changes the world you see.”

Photo by: Luke Tanis

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: Establish a restorative sleep routine. Each night is a new night, trust your body and mind to self-regulate and allow you to fall asleep.

- Explore a bedtime body scan.
  - With your eyes closed begin to focus on your breath
  - Take inventory of the sensations in each part of your body
  - Choose where to start, left hand, head, toes, …
  - Continue along your body in a way that makes sense to you, head to toe, feet to top of the head, left to right…
  - If your thoughts drift, simply return to your scan. Thoughts will likely drift—the important thing is to just observe and be one with your body.

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 the Mountain Meditation to connect with your inner strength and stability.
  1. Envision a mountain, see the intricate details of the mountain.
  2. Bring the majesty of the mountain inside of you and be one with the mountain.
  3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, September 7

Today is Monday, September 7, 2020. Today, we honor parents, teachers and students who are adjusting to new learning environments.

As the beginning of a school year for many, here is an inspirational quote by George Washington Carver, “Education is the key to unlock the golden door of freedom.”

Photo by: Aaron Burden

Self-Care Activity: Reset with movement. At any time, in any space, moving your body can signal to your body to adapt, heal and thrive. It can also improve mood and the ability to focus and learn. (Tip: This is helpful for children too- especially with eLearning.)

If you are seated for prolonged periods of time, allow your body the freedom to move. Find a way to make more movement a part of your life by linking it with regular activities. Here are 10 suggestions. Pick one or two and establish those new self-care habits that will help you.

1. Get up every time you answer the phone.
2. Walk or pace when you listen to a lecture, audio book, podcast or music.
3. Take the stairs to use the restroom on a different floor.
4. Open up your chest and stretch out your arms, roll your shoulders back each time you send an email, tweet or post content online.
5. Use a stand-up desk during all or part of your school or workday.
6. Add abdominal crunches or push ups or squats during commercials or breaks.
7. When you are shifting activities, lessons, tasks, choose a burst of activity to reset and clear your mind. For example: march or run in place, perform a set of jumping jacks, practice boxing moves in the air, hula hoop moves or high knees.
8. Whenever your mind has difficulties focusing, walk to get ice or top off your water or tea.
9. Go through a series of yoga moves- like sun salutations- in less than 90 seconds before washing your hands at mealtime.
10. Every time you look at the clock, roll your shoulders and shake out your arms.

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 the Mountain Meditation to connect with your inner strength and stability.
  1. Envision a mountain, see the intricate details of the mountain.
  2. Bring the majesty of the mountain inside of you, and be one with the mountain.
  3. Feel the strength and stability of the mountain.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, September 2

Today is Wednesday, September 2, 2020. The seasons change in September. There is a full moon tonight. The full moon can be the beginning of a new cycle.

We begin with an inspirational quote from William Shakespeare:

“Our bodies are our garden to which our wills are gardeners.”

Photo by: Norikio Yamamoto

It is Self-Care September! This month, we will 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: Establish a restorative sleep routine. Each night is a new night, trust your body and mind to self-regulate and allow you to fall asleep.

- - Create a relaxing pre-sleep routine, to make the transition from wake to sleep. Try one or multiple before bedtime:
    - Take a relaxing bath or shower.
    - Read a book.
    - Journal.
    - Listen to calming music or sounds.
    - Practice meditation.

Recharge yourself when you repeat:

“I am [*Name*]. I belong and I am a 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.
Experience an Affirmation meditation:
1. Find a comfortable position in bed,
2. Repeat your affirmation: [My body is calm, my mind is at ease, I breathe in goodness, I exhale peace, or choose your own affirmation.]

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

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