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.
This week’s Sunday devotional is a reworking from part of a previous online worship service in preparation for Holy Week, Good Friday, and Easter. Bible Reading: Luke 19:28-44
Palm Sunday is traditionally the day in the Christian calendar when we think about peace, and especially the peace that Jesus came to bring. Jesus rode into Jerusalem fulfilling the words of the prophet Zechariah:
See, your king comes to you, righteous and having salvation, gentle and riding on a donkey, on a colt, the foal of a donkey. Zechariah 9:9b
He will proclaim peace to the nations. His rule will extend from sea to sea and from the River to the ends of the earth. Zechariah 9:10b
Similarly, both Isaiah and Micah looked forward to a day when the nations would beat their swords into ploughshares and their spears into pruning hooks, and look to God and walk in his ways.
Jesus came bringing a message of peace, but the people were so accustomed to war and strife that they rejected it. The people expected him to lead them in military victory over their enemies and vanquish their oppressors. Instead, Jesus offered something far more profound, peace to the human heart.
So Jesus and the crowd were at cross-purposes! They misunderstood that Jesus had come for a CROSS PURPOSE! That was not their purpose, that was the last thing on their minds.
They didn’t understand, their minds were closed to the real purpose of his coming. So when it became apparent that Jesus wasn’t going to fulfil their short-sighted ambitions, they turned against him and he was crucified on Good Friday.
In Luke’s account of these events we see that Jesus predicted the destruction of Jerusalem. Indeed, it was the very nationalism that motivated the people on Palm Sunday that ultimately led to their downfall years later.
In today’s world, we need to be so careful that national pride doesn’t become narrow prejudice. Nationalism and prejudice are so often at the roots of conflict, and they take root first in the human heart.
It’s a troubled world out there, and God needs Christian soldiers who bring his message of peace to others. All manner of conflict starts with us. It comes from within, and that’s the very place Jesus wants to come and bring peace.
On this Palm Sunday we need to recognise that true peace can only be built on a right relationship with God. That’s both the foundation and source of all peace; peace with ourselves, peace with others, and peace with God.
The whole of the Bible testifies to this truth. Psalm 29, for instance, starts by calling us to worship: Ascribe to the Lord the glory due to his name; worship the Lord in the splendour of his holiness.
The Psalmist speaks of God’s greatness, which inspires our worship, and concludes with a wonderful promise of peace when we’re in a right relationship with him: The Lord gives strength to his people; the Lord blesses his people with peace.
Similarly, Isaiah speaks of promised peace given to the one who seeks after God: You will keep in perfect peace him whose mind is steadfast, because he trusts in you.Isaiah 26:3
Our human nature often wants to run away from the very thing that can bring our peace. Jesus said, if you had only known on this day what would bring you peace.
We have freedom as individuals, but there’s part of us that desires us to act selfishly, to do what we want rather than what God wants. This tendency to think we know best and do what we want is very powerful, unfortunately it separates us from God.
Jesus rode into Jerusalem to announce the possibility of reconciliation with God and the resulting peace it brings. As we approach Holy Week, Good Friday and Easter, we see very clearly the cost of peace-making. The cost for Jesus was the way of the cross; he died that we might live.
Peace is not something that just happens, it requires action. The very word for peace is active rather than passive. ‘Shalom’ carries the idea of wholeness, well-being and harmony, rather than merely the absence of strife or tension. It’s what God wants for each and every one of us.
It’s astonishing that with the cross looming before him, Jesus was able to speak of peace, and that through the events of Holy Week he was able to demonstrate such confidence and poise. With his betrayal, his agony in the garden, his trial and death so near, he promised peace; peace that the world cannot give, a peace that passes all understanding.
He promised those who follow him an inner confidence and serenity that can overcome any situation life can throw across our path. Our security in the world can be very fragile, but our spiritual security is of an altogether different nature. It comes from God himself; it’s strong and we can rely on it.
It was won for us on the cross. Peace and security can be ours as we enthrone Jesus at the very centre of our lives. Not at cross-purposes with him, but embracing the CROSS PURPOSE for our lives.
I’m a great supporter of the BBC and all the services it provides (advert free) funded by a licence fee, one which is fantastic value for money. BBC Headroom (an excellent example) is a mental health toolkit, a site that’s especially important with all the current challenges created by the coronavirus lockdown.
We know we can’t solve all your troubles, but we can give you tools to help.
Whether it is everyday tips, sounds to relax your mind, strategies to cope with parenting right now or films to get you talking, we are here to help you look after yourself and your loved ones.
It’s a really helpful site, one that’s well browsing. Lockdown or not, we all need to look after our mental health and wellbeing. So, why not check out these great resources?
Dear friend, I pray that you may enjoy good health and that all may go well with you, just as you are progressing spiritually.3 John 2
‘How are you?’ we ask. And ‘fine’ comes the reply. But what are we really asking? And do we actually want to know, anyway?
Some years ago, I said ‘How are you?’ to a mentally disturbed man in church. With rare honesty, he responded, ‘You don’t want to know’. ‘But I do’ I protested (perhaps less honestly). ‘Well, look at your feet’, he replied, and I realised that I was walking past him even as I mouthed my automatic question.
Many languages have formulae for greeting, with questions about one’s neighbour’s family, animals, work, travel, sleep, eliciting standard responses. They oil the wheels of everyday life in society.
But what kind of interest in others might we convey in those short exchanges while travelling, on arrival at work, at the school gate, in the check-out queue or (when we get back) in church?
The apostle John, writing to his ‘dear friend Gaius‘, expressed three heartfelt wishes. First, that his friend should have good health. Second, that everything in his life should go well. Third, that his spiritual life should continue to thrive. Three wishes on the physical, circumstantial and spiritual planes.
We appear to think almost entirely about people’s health when we ask ‘how are you?’ Sometimes we scarcely wait for the expected answer, but that little answer ‘fine’ may veil a newly diagnosed cancer or a marriage on the rocks. ‘Fine’ may veil a lost faith or a broken heart.
If we genuinely care for others, we must be interested in their whole lives, in the issues they are facing in their families and in their work. Do we also have courage, with our Christian friends, to ask ‘How is your relationship with God?’
We need to pray for people on all these three planes like John, and when we write to people we need to ask after all these aspects of their lives. But in our everyday greetings, too, may we try to find ways of encouraging others by expressing a genuine concern for things that are going on in the deeper recesses of their hearts and minds.
Our lives crossed when I lived in Leicester and we’ve been Facebook friends since. Sue Thomas has some important things to say about digital wellbeing and I’m pleased she agreed to write a guest post for me. Her book is excellent, click here for details.
I have spent the last 15 years researching the connections between nature and our digital lives, trying to find out whether it is possible to get a real connection with nature through technology. After speaking with and studying many important thinkers in the technology industry, environmental psychology, design, and urban planning, I felt certain that it is.
At times, my findings have been seen as controversial, but today in the COVID-19 epidemic that has changed. Now, digital wellbeing is becoming a lifeline for people stuck indoors for days and weeks on end. Some of the techniques I learnt about, such as watching nature on screens, following wild animal webcams, and listening to recorded birdsong, are being recommended by health experts. More and more researchers now know that such activities reduce stress and anxiety. Even playing a video game with natural landscapes can promote mental wellbeing!
So here are a few tips to help you get the benefits of nature while you’re stuck indoors during the epidemic.
First things first – what can you see from your windows? If nothing much, consider moving the furniture around. A good view of greenery, trees, or even just more sky, can slow your heart rate and help you relax.
When you’re browsing through Instagram, don’t swipe too fast. Take a moment to stop and appreciate the breath-taking sunrises, evocative dusks, gorgeous landscapes and intoxicating blooms. Imagine the texture of those leaves and petals. Recall the scent of that bluebell wood. Remember running your fingers along the bark of that oak tree? The sensuous outdoors is right there in your phone.
Choose a new wallpaper for your phone or computer screen. Research has shown that pictures of dense groups of leafy trees are very calming, so why not search for a jungle or forest? Then make sure you set time aside on a regular basis to just be with that image and sink into it, perhaps even meditate for a short while.
Do you usually ignore your houseplants? Now you have the time to give them some love and be rewarded with a relaxing biophilic experience. Gently clean their leaves with cotton wool and warm water, make sure the pot is moist and they have the light level they need. Chat to them if you like. There are benefits for both of you.
Search for recordings of birdsong. They are everywhere online but the BBC is a good place to start. If you can listen with headphones that’s even better. Just allow your senses to fill with the memories of all the times in the past when you have wandered through a wood, sat in the park or just been out in the garden, yet never paid proper attention to the birds. Now you have the time to do just that. Enjoy!
First of all, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.
Sleep can be elusive at the best of times, but in the midst of the current coronavirus pandemic, it can be even more difficult with so many emotions and thoughts going through our minds.
Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.
Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use. You can also turn the brightness down.
A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.
Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.
The challenges we face at the moment are many and interconnected. They are shared challenges, yet deeply individual at the same time. I believe we’re all trying to do our best, whilst admitting the collective need to lower expectations of ourselves and others. Many things in this crisis are counterintuitive. like desiring human contact but needing to stay apart. It’s OK to admit we’re not OK, whilst at the same time supporting and encouraging others. We need each other more than ever in these hard times, we’re all hurting and struggling.
We’re learning valuable lessons about ourselves and discovering the things that are important for our emotional and mental wellbeing, our relationship values and working lives. I believe we’ll emerge from this stronger people, better able to take our place in a changing society. Stay strong and stay safe.
Social distance with emotional and spiritual connection.
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.