Grounding Exercise

This grounding exercise is really helpful if you’re anxious or feeling overwhelmed by life. It can be used to keep you alert, to return to the present after some fantasy or imaging, or as a way of dealing with negative experiences.

Sit upright in a supportive chair, and take a few deep breaths.

  • Become aware of the soles of your feet in contact with the floor.
  • Guide your attention to the chair, feel it touching your body.
  • Tell yourself, ‘I am safe, and no harm is happening to me’.
  • Become aware of what you hear around you, continuing to feel your feet in contact with the floor.
  • Become aware of what you see around you that is pleasant and interesting.
  • Remind yourself that you are safe, and stay aware of your feet on the ground.

Now, move your focus to what is happening in your body. Remain aware of your feet on the ground, and remind yourself that you are safe.

  • Become aware of any tension in your body.
  • Become aware of any emotions related to that tension.
  • Still feel the soles of your feet on the ground, remember you are safe.

Finally, move your awareness to the most relaxed place in your body and remain in your chair for as long as you need. You then might like to move into a more comfortable place and listen to some relaxing music.

Note: Breathing apps can also be helpful, see here.

Sonnet 43 (William Shakespeare)

When most I wink, then do mine eyes best see,
For all the day they view things unrespected;
But when I sleep, in dreams they look on thee,
And darkly bright are bright in dark directed;
Then thou, whose shadow shadows doth make bright,
How would thy shadow’s form form happy show
To the clear day with thy much clearer light,
When to unseeing eyes thy shade shines so?
How would, I say, mine eyes be blessed made
By looking on thee in the living day,
When in dead night thy fair imperfect shade
Through heavy sleep on sightless eyes doth stay?
All days are nights to see till I see thee,
And nights bright days when dreams do show thee me.

William Shakespeare (1564-1616)

Thesaurus of the Senses

This book by Linda Hart is a reference book rather than one to read from start to finish. Having ‘read’ it (introduction and chapter preambles) it’ll be a valuable tool for my writing.

The difference between the almost right word and the right word is the difference between a lightning bug and lightning, Mark Twain once wrote. Throughout history, the timely use of the apt word has held enormous sway, in literature, speeches, and texts. How is it that some words hold such power? One thing we know: great words often engage the senses.

Thesaurus of the Senses expands your possibilities to see, hear, touch, taste, and smell to describe the world around you. It collects some of the best English sensory words in one place to enliven your writing and help you build persuasive description. It’s an indispensable tool for writers, poets, bloggers, editors, storytellers, students, teachers, communicators, and word lovers alike – anyone wanting to add more spark to his or her writing. Source

You can find me on Goodreads (click the link), and see all my 2021 books here.

Sonnet 30 (William Shakespeare)

When to the sessions of sweet silent thought
I summon up remembrance of things past,
I sigh the lack of many a thing I sought,
And with old woes new wail my dear time’s waste:
Then can I drown an eye, unus’d to flow,
For precious friends hid in death’s dateless night,
And weep afresh love’s long since cancell’d woe,
And moan th’ expense of many a vanish’d sight;
Then can I grieve at grievances foregone,
And heavily from woe to woe tell o’er
The sad account of fore-bemoaned moan,
Which I new pay as if not paid before.
But if the while I think on thee, dear friend,
All losses are restor’d, and sorrows end.

William Shakespeare (1564-1616)

Sonnet 27 (William Shakespeare)

Weary with toil, I haste me to my bed,
The dear repose for limbs with travel tired;
But then begins a journey in my head,
To work my mind, when body’s work’s expired:
For then my thoughts (from far where I abide)
Intend a zealous pilgrimage to thee,
And keep my drooping eyelids open wide,
Looking on darkness which the blind do see:
Save that my soul’s imaginary sight
Presents thy shadow to my sightless view,
Which, like a jewel hung in ghastly night,
Makes black night beauteous and her old face new.
Lo, thus, by day my limbs, by night my mind,
For thee, and for myself, no quiet find.

William Shakespeare (1564-1616)

Therapeutic Nature

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I’ve had a couple of bad days in lockdown, but after getting our children into bed I was able to enjoy nature just a couple of hundred yards from our house while I walked the dog – and it did me the world of good.

Looking closely at nature and capturing its essence in the evening light, all on my smartphone. That’s all you need, although a steady hand also helps. The above photo is a composite of the photos I took, you can see them all here. As they say, nature is cheaper than therapy. Next time you’re out for a walk (with or without a smartphone) look closely.

Companion piece: Morning walk in the early light

Note: all photos unedited except one to reduce brightness slightly.

Should have gone to Specsavers!

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Those in the UK will readily appreciate the visual joke, but it clearly doesn’t take much working out. The title for this post is the tag line of adverts for the Specsavers chain of opticians and audiologists (yes, they do hearing tests as well).

It was over 10 years ago that I experienced a posterior vitreous detachment (PVD) in my right eye. This sounds serious, but it’s simply a condition where part of your vitreous gel comes away from the retina at the back of your eye. It can occur as part of the natural ageing process and causes no long term harm, although it’s vital it’s checked out because it can lead to more serious conditions. It was quite dramatic when it happened because I didn’t know what was going on, and it’s often associated with flashes in the peripheral vision, along with floaters and very tiny dots (red blood cells) in your vision. It all cleared up without any problems, although floaters are fact of life as you get older. Fortunately, the brain adapts and they become less obvious.

Just under 2 years ago, the same thing happened in my left eye. I was public speaking at the time, but this time I knew what was happening, so I just carried on. As soon as possible afterwards I attended the eye casualty department of my local hospital, and they confirmed what I thought had happened.

I’ve had some occasional problems with that eye ever since, and so when I booked my routine eye test I jumped at the chance to have an extended test (for £10) that examined the back of my eyes in far more detail. Everything was fine and I could read the line of letters below the one described as 20/20 vision, so I was a happy bunny and celebrated with a cappuccino at Costa Coffee next door!

I have to be vigilant though, the symptoms of PVD are similar to retinal detachment. So please have regular eye tests, as they can show up a whole variety of problems that can be dealt with early. Most importantly, if you suspect anything amiss (especially if something like a dark curtain comes across your vision), seek urgent medical attention immediately.

To look after your eyes on a day-to-day basis; make sure you keep well-hydrated, get plenty of sleep, and avoid stress. All of those things, of course, are good for your general health and wellbeing.