Friday, December 3

Today is Friday, December 3, 2021. Finishing the work week, planning recharge time.

A quote from Princess Diana, “Every one of us needs to show how much we care for each other and, in the process, care for ourselves.”

Photos by Nicole Siparsky, MD

December Delights returns. This December let’s focus on gifts of Love and Joy- to yourself and others.

Focus on your daily self-care routine:

    • Upon waking, rehydrate with a glass of water.
    • Start your day watching the sun rise.
    • After waking, do some gentle yoga stretches or go for a morning walk.
    • Listen to uplifting music.
    • Pack your favorite lunch.
    • Buy yourself pretty flowers.
    • Enjoy some aroma therapy.

2021.12.03.collage

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.
  • For a calming lift, try Bumble Bee Breathing.
    • Continuing to Belly breath, inhale through your nose, cover your ears with the palms of your hands.
    • Exhale making a bumble bee buzz, continue to exhale for as long as you can. Repeat this cycle for at least 3 breaths.
    • When done, check in with your body and notice the calming response.

Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*]. I can do this. As I connect to my courage, strength, and wisdom, I am open to the 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, November 17

Today is Wednesday, November 17, 2021. Determined to allow and appreciate the unknowns.

A quote from Theodore Roethke, “Over every mountain there is a path, although it may not be seen from the valley.”

Photos by: Dr. Susan Chubinskaya

This November, it’s about novelty for personal growth and confidence, for opportunities to interact with new people, and for play.

Trying something new.

    • Playing a new card game.
    • Rearranging the desktop.
    • Creating a new vegetable recipe.
    • Growing a new plant.
    • Joining a new group.
    • Volunteering in a new way.
    • Trying some new stretches.
    • Testing a new perfume or cologne.
    • Listening to a new musical artist.

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.
    • Lengthen your neck and spine as you notice what part of your body is connecting you to the surface you are on, whether you are seated, laying down or standing.
    • Allow yourself to shift into a position that aligns your neck and spine in a neutral posture, releasing tension as you are fully supported.

*Recharge yourself and share positive energy when you repeat:  

 “I am [*Name*].  I can do this. As I connect to my courage, strength, and wisdom, I am open to the 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 

Monday, November 1

Today is Monday, November 1, 2021. Taking advantage of the cooler weather activities and the joy it brings.

A quote from Pablo Picasso, “I am always doing that which I cannot do, in order that I may learn how to do it.”

Photo by Darryl Lee

This November, we focus on exploring Novel activities.  Experiencing novel activities fosters personal growth and confidence.  It can provide opportunities to interact with new people, and a time to get to know ourselves better.

Host a dance party for yourself or family and friends. Try different styles of dance; not only will you learn a new dance but your will hear new music. 🙂

      • Polka
      • Ballroom
      • HipHop
      • Tap
      • Swing

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.
  • After taking 3 belly breaths reposition your body.
  • Now shake your entire body and say to yourself, “I am letting go of…”
  • Picture the thoughts falling off while shaking your body.
  • Take 3 more belly breaths and smile to yourself for your courage to let go.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 29

Today is Friday, October 29, 2021. Aware of the present temperature and accepting that it is changing.

A quote From James Baldwin, “Not everything that is faced can be changed, but nothing can be changed until it is faced.”

Photo by Susan Chubinskaya, PhD, Sunrise in Arabian Desert.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

As the future is unknown, consider “If…,Then…” thoughts to be better prepared for the challenges.

    • If [something is not as I wanted/planned/expected], Then I will [what you can do to make the most of the situation].”
    • If [X] doesn’t happen, Then I will seek to learn what I need for it to be possible next time.”
    • If I miss my exercise time in the morning, Then I will add 5 minutes of deliberate extra activity right before the last meal of the day.”
    • If I feel stressed, Then I will belly breathe and journal for 5 minutes.”

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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 27

Today is Wednesday, October 27, 2021. Appreciating the symphony of fall sounds.

A quote from Kevin Ansbro, “Focus on an ocean of positives, not a puddle of negatives.”

Photo by Kevin Leavesley, Kennebunkport, Maine.

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help shift a negative mindset, work on reframing your “Can’t do” list into a “Can do” list.

  • Create a list of things you might think you cannot do. Next to each one, challenge yourself to reframe them into things you CAN do, expanding what’s possible for you.

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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 25

Today is Monday, October 25, 2021. Watching the falling leaves dance through their journey.

A quote from Lucy MacDonald.  “It’s not that optimism solves all of life’s problems; it is just that it can sometimes make the difference between coping and collapsing.”

Photo by Kevin Leavesley, Lake Michigan

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

To help maintain an optimistic view, surround yourself with positive inputs.

    • Stay connected with your favorite positive people: share lunch, virtual call, text, exchange letters.
    • Create an upbeat music playlist.
    • Relax with some cheerful literature.
    • Enjoy a hopeful movie.

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.
  • Experience your inner glow.
    1. Sit or stand comfortably. Laying down is fine too.
    2. Focus on a central place on your body that feels like your core right now. It may be your chest, your belly or your pelvis.
    3. Imagine a healing glowing light beginning centrally and spreading from that core to the rest of your body.
    4. Imagine that glow clearing and healing all the parts of your body as it radiates out.
    5. Smile to yourself and know that you can share that glow every time you smile at another.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 22

Today is Friday, October 22, 2021. Pumpkins look relaxed, hanging out in the field.

A quote from Buddha, “Each morning, we are born again. What we do today is what matters most.”

Photo by: Dan Deziel, “October”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time indulging creative joys can refresh the mood.

    • Write a poem or lyrics to a song.
    • Draw or paint with an open heart.
    • Rearrange some furniture.
    • Create a fresh wreath or flower arrangement.
    • Invent a new spice combination and recipe.
    • Choreograph new dance moves to favorite music.

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, October 20

Today is Wednesday, October 20, 2021. Watching the leaves fall to provide the soil warmth and nourishment.

A quote from Maya Angelou. “Nothing can dim the light which shines from within.”

Photo by Dan Deziel, “Fall Texture”

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time attending to physical needs can soothe the body.

    • Enjoy a warm bowl of clear soup.
    • Invigorate your body with a gentle rub of the skin on your body.
    • Massage your muscles.
    • Brush your hair slowly.
    • Rock in a chair.
    • Take a leisurely stroll- walking, or on wheels.
    • Immerse your body in warm comfort in a bath, with a warm blanket, or snuggled with another.

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.   
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, October 18

Today is Monday, October 18, 2021. Feeling the warmth of the fall color palette.

A quote from Jimmy Dean.  “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”

Photo by: Meric Dagli

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Spending time helping others can create warm feelings.

    • Get involved in a community project.
    • Visit a homebound neighbor.
    • Volunteer at an animal rescue.
    • Rake a neighbors fall leaves

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.
  • Look up to the sky.
  • Let your mind relax into the awareness of the infinite open space.
  • If you wish, release your worries into the vast openness of the universe.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, October 15

Today is Friday, October 15, 2021. Using the middle of the month as a reminder to stop and see the beauty all around.

A quote from Aristotle, “In all things of nature, there is something of the marvelous.”

Photo by: Joey Huang

This October, the focus is on the integration of life experiences, staying equally connected to optimism, as to any other belief or attitude.

Optimism can be defined as cheerfulness or hopefulness about the future. Allowing time for optimism creates balance.

Identify one thing that you can do that can improve your understanding of the world around you. For example:

    • In a moment of strong emotion, pause and reflect on what is causing that strong emotion within.
    • When someone has a different answer or makes a different decision than you would, be curious. Deepen your wisdom by asking “why?”
    • When you encounter a new experience, capture what you can learn from it.
    • Be touched by other people’s experiences by reading, observing, listening, and sharing.

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.
  • Continuing the belly breathing, scan your body for tense areas that you can release on each exhalation.
  • On each breath cycle, allow that area to release tension as you allow those areas to refresh.

*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.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP