Tag: self-compassion

Wednesday, February 17

Today is Wednesday, February 17, 2021.  In the United States, this day is known as Random Acts of Kindness day.

An inspirational quote by Bob Kerrey, “Unexpected kindness is the most powerful, least costly, and most underrated agent of human change.”

February Feelings. While this month can – at times – feel cold in places where it is winter, inside, we can be glowing with kindness. Showing kindness and compassion for yourself and others can be an expression of love.

Performing Random acts of kindness has many benefits including decreasing blood pressure and stress.  Try some of these random acts of kindness and see how your body responds.

      • Offer up your seat on public transportation.
      • Carry someone’s groceries for them.
      • Smile at 5 people you do not know today.
      • Thank someone.
      • Hold the door open.
      • Hold the elevator for someone.
      • Send a postcard to someone who lives alone.
      • Make a donation to a charitable cause.
      • Send a letter of appreciation to a teacher, a mentor, a coworker, or a friend.

Photo by Ravi Pinisetti

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.
      • Focus your attention on your right great toe. Tap it up and down.
      • Shift your focus to your right elbow and notice where your elbow is.
      • Glide your focus to the center of your chest and breathe in peace and breathe out what you no longer need.
      • Continue to breathe in peace and breathe out what you no longer need, for as long as you like.
      • Smile when you are ready to move forward.

Recharge yourself and share positive energy when you repeat:    

“I am [*Name*]. I am doing what I can. I am open to myself and others, and I belong to a global community. I appreciate 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 including me. We are all connected. Together, we can do great things.”

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:    

“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