Friday, January 15

Today is Friday, January 15, 2021. Wondering if birds share what they see with each other.

An inspirational quote by Mandy Hale, “You don’t always need a plan. Sometimes you just need to breathe, trust, let go, and see what happens.”

The Joy of January. This is a symbolic month to launch a new year to lay the foundation for a brighter future.  

Pick one day each week to look back at your week and let your mind unload. Begin the process by drawing or writing down everything on your mind and let it rest outside of your mind.  You can return to it at any time. *Tip: Remember those daily 15 minute walks established in July? Taking that walk beforehand might help get the process started or taking the walk afterwards may allow you an opportunity to refresh your brain.

Photo by Dr. Susanna Chubinskaya

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.
    • Picture yourself in a relaxed state. See yourself on your favorite walking path, a favorite vacation spot, sitting on a porch with a friend…
      • Smile to yourself.

Recharge yourself and spread love when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, December 23

Today is Wednesday, December 23, 2020. Taking a walk, noticing every little thing. Seasonal decorations vary at this time of year.

Delights in December. This month use the Daily Gift of Vitality, to allow a moment to pause and connect with what delights you. We will provide prompts and ideas along the way.

Spark delight by taking a pause.  As the year winds down and we find ourselves busy, taking a pause during the day can help reset our nervous system so we can see the joy and beauty all around us.  You can take a pause by taking a few belly breaths, reading a book, watching a puppy video, sharing a funny story. Stretching your body works wonders too.

An inspirational quote by Mark Twain: “The right word may be effective, but no word was ever as a rightly timed pause”

Photo by: Fransiskus Filbert Mangundap

Recharge yourself when you repeat:    

“I am [*Name*]. I am doing what I can. I am aware of myself and others, and I belong to 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 connected. Together, we can do great things.”

Return to 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.
    • To restore the body, experience Ocean Breathing as taught by Jeff Warren
      • While belly breathing, imagine yourself floating on the surface of the ocean
      • Your breath is like the tide, as you inhale the tide rises and it lifts your body up, as you exhale the body relaxes. Feel your body being carried by the tide.
      • Smile and enjoy floating and gliding.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP