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, 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:    

“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 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:    

“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.
    • 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

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:  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:    

“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.
    • 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