wellness – Page 6 – Daily Gift of Vitality

Monday, February 21

Today is Monday, February 21, 2022. Noticing the contrasting colors outside.

A quote by Tom Allen, “Winter forms our character and brings out our best.”

Photo by Nicole Siparsky, MD, Sunset, Lake Michigan in winter

February is the month dedicated to Love. Love is not only a feeling it is a verb, an action. This week, reflect on how people communicate love and caring. What works for you?

- Taking time and listening to you?
- Writing a letter, a story, a poem?
- Preparing you a meal for your busiest time?
- Sending a funny photo or text when you are apart?
- Serenading or playing music for you?
- Drawing or painting a picture for you?
- Observing you and recognizing how to make something just a little bit easier?
- Spending time together?

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
- With each breath, inhale positive energy and feel the abundance.
- Focus on the warmth your body’s core is generating as you exhale and add to the universe of positive energy.

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I can do this. As I connect to my vision, courage, strength, and wisdom, I am open to the Love 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, February 11

Today is Friday, February 11, 2022. Watching the remaining leaves flickering in the wind as the sky starts to illuminate.

A quote by Morrie Schwartz “The most important thing in life is to learn how to give out love, and to let it come in.”

Photo by: Arthur Hutterer

February is the month dedicated to Love. Love is not only a feeling it is a verb, an action. This week, we can practice ways to share love and cheer.

- Create a music playlist specifically for someone.
- Write a story for a child with the child as the hero feeling proud and loved.
- Share some favorite comics or jokes that allow a moment to smile and laugh.
- Make a list of thoughtful gift ideas for a loved one by thinking about what would make that person feel loved and appreciated.
- Set up a nature immersion date with a friend- a walk at the park, ride along nature trails, ski or swim away from it all.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need it – while waiting, before, after, or in 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.
- Check in with yourself with a body scan.
  - Start with your head and work your way down to your toes
  - Notice each body part
  - If you notice discomfort or tension in a body part, pause and offer the body part a soothing belly breath.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, January 31

Today is Monday, January 31, 2022. Noticing where the snow settles among the trees and all the different footprints. The squirrels keep on going.

A quote by Aristotle, “To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

Photo by Rudolfo Spott

With the launch of the New Year, for the month of January, we focused on clarifying and connecting with your vision for 2022.

That vision can be used at any time in the future to recharge your hope and excitement when you tap into it. It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhanced your vision for your personal life and your relationships. Reflect, reconsider and adjust as necessary. We move forward.

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.
Release your neck muscles.
- Slowly and gently stretch your neck fascia and muscles by tilting your chin down, stretching the back of the neck, breathing in and out slowly for a full belly breath cycle; then return to neutral for another full breath cycle.
- Repeat the breathing cycles as you turn and tilt your head and neck in various ways that feel good.

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I can do this. As I connect to my vision, 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

Friday, January 28

Today is Friday, January 28, 2022. Thinking about and appreciating those who make time to care for others because it is important to them.

A quote by a Thich Nhat Hanh, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Photo courtesy of Peter Wormstetter

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Identify 3 action steps that you can do to refocus your mind to your vision in case you get distracted. Here’s an example:

1. Calm the mind & body: Read a Daily Gift of Vitality post and Do the Mindfulness Activity; Read the Recharge statement out loud.
2. Redirect your visual inputs: Turn your gaze to a favorite photo, a peaceful scene, a picture of nature and notice all the things you appreciate about it.
3. Refocus the mind: Review your vision statement or reread some of your reflections this month and connect to your vision, what is important to 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.
- Inhale as you reach your arms overhead high and stretch up.
- Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
- Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, January 26

Today is Wednesday, January 26, 2022. Wondering how the squirrels can climb trees in the winter.

A quote by a John Muir, “Nature’s peace will flow into you as sunshine flows into trees.”

Photo courtesy of Susan Chubinskaya, PhD

The New Year is launched. Hello, 2022! Continuing to refine and connect with the vision to light the path. This month is about what we want in our personal life and our relationships.

Write down your clear, or developing, vision for 2022. Write or draw as much of it as you can envision. Write down why that is important to you. Ask yourself at least 5 more times, “And why is that important to me?” Finally, combine the vision and the most meaningful answer you came up with. Read it out loud and let it percolate in your mind. Whenever you are unsettled or uncertain, return to your vision and meaningful “why,” repeat it to yourself and be anchored and reconnected with your vision.

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.
- Inhale as you reach your arms overhead high and stretch up.
- Exhale as you hinge at the hips with soft knees and let the arms dangle down, releasing the neck.
- Continue breathing as you slowly curl back up until upright and roll the shoulders back and smile.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, January 14

Today is Friday, January 14, 2022. Reflecting on the gifts a balance point can bring.

A quote by Nido Qubein: “Your present circumstances don’t determine where you can go. They merely determine where you start.”

Photo by: Deniz Altindas

With the launch of the New Year, this January, focus on clarifying and connecting with your vision for 2022.

A vision that shows you the future you want, can recharge your hope and excitement when you tap into it. It can provide you with encouragement to achieve goals, offer something to cling to when you experience fear, and provide a sense of pride when you see your vision manifest. This month, we enhance our vision for our personal life and our relationships.

Let’s spend this week reflecting on our vision of health for 2022. Consider the following journal prompts:

- The most important thing for my health right now is:
- 5 reasons I want to focus on my health:
- What activities make me feel alive?
- What can I do to integrate enjoying life and promoting my health?

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.
  - Massage your left hand starting with your palms, then work your way to the ends of each finger.
  - Massage your right hand the same way.
  - Clasp your hands together, then release and shake out your hands and let your hands be loose.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, January 12

Today is Wednesday, January 12, 2022. Midweek, getting in the groove.

A quote by astronaut Chris Hadfield, “Life is full of so many small, unexpected pleasures, not just in space but right here on Earth, and I think I see them more clearly now than I used to because microgravity insists you pay attention.”

Photo by: Nicole Siparsky, MD, Boats off the coast of St. Martin at Sunset

With the launch of the New Year, for the month of January, we focus on clarifying and connecting with our vision for 2022.

Let’s spend this week reflecting on our vision of health for 2022. Ask yourself:

- What or who causes me to laugh out loud?
- What or who makes me feel great about myself?
- What or who is so special and holds a special place in my heart?
- What or who do I appreciate?
- What or who adds positivity in the world?

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.
  - Massage your left hand starting with your palms, then work your way to the ends of each finger.
  - Massage your right hand the same way.
  - Clasp your hands together, then release and shake out your hands and let your hands be loose.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, December 10

Today is Friday, December 10, 2021. Enjoying a quiet moment to rest and reflect on the beauty of each day.

A quote from Carolyn V. Hamilton. “Documenting little details of your everyday life becomes a celebration of who you are.”

Photos by Dan Deziel, “Wisps” & “Purple Haze”

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

Begin or return to your journal.

- When you start, let go of judgements. Write what you really feel. Don’t worry about spelling or grammar.
- A journal does not have to contain written words, perhaps you prefer to draw or doodle, cut out pictures from a magazine, or clip articles from the newspaper.
- Schedule journaling time into your day.
- If you typically write in your bed or office, try to write outside or in the kitchen.
- Keep a list of journal prompts in your journal to turn to when you are not sure what to write about

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.
Lean and rest your head towards the right shoulder and hold for a count of 3. Feel the gentle stretch. Then, repeat on the left side. Feel a gentle stretch.
Bring your chin to your chest and look down. Hold for a count of 3. Feel the gentle stretch.
Lace your fingers behind your lower back and gently lift your chin and look up. Hold for a count of 3. Feel the gentle stretch and then return to neutral & roll the shoulders back and down. Smile.

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I can do this. As I connect to my inner strength, I can absorb and magnify the love 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, 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.

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:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP