Tag: september

Friday, September 2

Today is Friday September 2, 2022. Seasons changing.

A quote by Ralph Waldo Emerson, “Each moment of the year has its own beauty.”

Photo by OC Gonzalez

September marks change and the final third of the year.

Take a moment to reflect on this past year to date and consider what has changed, what you can appreciate now and what you’d like to see by the end of the year.

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:

  • 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, notice the sensation: is the air warm, are the shoulders relaxed, what are the sounds that you hear?  If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.

Recharge yourself and share positive energy when you repeat:  

“I am [*Name*]. I can do this. 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, September 24

Today is Friday, September 24, 2021. Deliberately paying attention to looking up and outwards, recognizing there is so much to see.

A quote from Sydney J. Harris.  “Happiness is a direction, not a place.”

Photo by: Freestocks

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to restart or establish new habits that can be a strong anchor moving forward.

Identify anchoring habits that you’d like to integrate. For example:

    • Engage in a centering routine on waking: smile to yourself as you repeat a positive statement (like the Recharge* one below) or your personal mission statement.
    • Practice routine self-reflections: “How am I doing? How is my energy? What’s influencing my energy? What can I do that will help?”
    • Prior to ending the workday or project, make a summary statement including what you accomplished and what are the next steps, so it is easy to get started again.
    • Cut up and prepare easy-to-grab vegetables for the next day.
    • Keep your water bottle nearby and stay hydrated by drinking water throughout the day.
    • Close out the day by moving your body in a way that releases tension.

*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.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 1

Today is Wednesday, September 1, 2021.  Feeling grateful for the smiling eyes and warm greetings.

A quote from Maya Angelou, “If you can’t change it, change your attitude.”

For many, September highlights the transitions of seasons and focus. It is clear so much has changed and yet, some things are still the same. Most of us are likely experiencing transitions currently.

Embracing transitions with curiosity opens the door to the possibility that we can find strength and joy from transitions. We will explore how we can navigate transitions.

To begin, cultivate Self-awareness. Create a safe space to reflect and note your answer to 3 questions for yourself. You may want to journal, record, even share this activity with a trusted person.

    1. What changes or transitions are you currently experiencing and how does each one affect you physically and emotionally?
    2. Who, what helps and makes it easier?
    3. What positive results can come out of these transitions and how can you find it and amplify it?

Photo by: Suzanne D. Williams

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 

 

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:    

“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