Wednesday, September 21

Today is Wednesday, September 21, 2022.  Midway through the week, checking in with myself, what do I need to finish the week strong?

A quote by Jack Kornfield.  “If your compassion does not include yourself, it is incomplete.”

Photo by: Zuzule

September, marks change and the final third of the year. It’s a great time of year to access your self compassion.  Consider how you talk to yourself, are you kind and understanding?  Do you speak gently to yourself, reflecting love and appreciation?  Give yourself permission to speak to yourself like you would speak to your best friend.

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. 
  • As you breathe in, draw in the healing energy from the earth.
  • As you breathe out, exhale out compassion towards others.

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 

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 

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 

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