Tag: Depression

Chilling Out

We are living through dark and difficult times.  It’s hard to stay upbeat and positive under the constant barrage of bad news:- fires in Siberia, more mass shootings in the  U.S., flooding and the horror of Brexit in the UK, riots in Hong Kong, a possible war in Iran….its an endless list.  There are days when I avoid listening to the news. Instead I immerse myself in quotidian activities such as housework, cooking or gardening to try and regain a balanced perspective on life. I find being outdoors amongst nature and animals the best therapy for a gloomy mood.  Also I love creative art – to paint or draw or take photographs  and truly observe the world in all its wonderful detail. It’s important to take time out doing something you enjoy.  It’s important to focus on the little things that make life worth living, to stop and look at the beauty around us.

Here is my favourite mindfulness exercise.  I hope you find it helpful.

1. Acknowledge FIVE things you see around you. Maybe it is a bird, maybe it is pencil, maybe it is a spot on the ceiling, however big or small, state 5 things you see.

2.  Acknowledge FOUR things you can touch around you. Maybe this is your hair, hands, ground, grass, pillow, etc, whatever it may be, list out the 4 things you can feel.

3.  Acknowledge THREE things you hear. This needs to be external, do not focus on your thoughts; maybe you can hear a clock, a car, a dog park. or maybe you hear your tummy rumbling, internal noises that make external sounds can count, what is audible in the moment is what you list.

4.  Acknowledge TWO things you can smell: This one might be hard if you are not in a stimulating environment, if you cannot automatically sniff something out, walk nearby to find a scent. Maybe you walk to your bathroom to smell soap or outside to smell anything in nature, or even could be as simple as leaning over and smelling a pillow on the couch, or a pencil. Whatever it may be, take in the smells around you.

5. Acknowledge ONE thing you can taste. What does the inside of your mouth taste like, gum, coffee, or the sandwich from lunch? Focus on your mouth as the last step and take in what you can taste.

 

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Anger

“If you live among wolves you have to act like a wolf.”

– Nikita Khrushchev.

 
Anger

For as long as anyone could remember, the seed
had lain cold and infertile, buried in no-man’s
land like a relic from World War Zero until

the black rains began, bloody and reeking
of injustice. Diamond winds blasted, unstoppable,
eroding the top soil until the seed was exposed;

hard, spiky, toxic, untouchable. Acid rains
pooled on the stony ground forming
new rivers like convoluted arteries and veins

reviving the bodies of undead soldiers. The seed
softened and grew into a giant lightning tree
with fiery tentacles encompassing the world.

And we all waited to be struck:-
Nelson Mandela, Mahatma Ghandi, Tolstoy, JFK,
Solzhenitsyn, Sylvia Pankhurst, Martin Luther King,

John Lennon, Pablo Picasso, Karl Marx, Frida Kahlo,
Rosa Parks, Benjamin Zephaniah, Peter Tatchell,
Marie Colvin, Che Guevara, Maya Angelou, John Pilger.

 

 

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Resurrection

I’ve won this battle but I can’t win the war.
Like a vampire back from the dead,
I regenerate in fancy dress disguise.
This moustache doesn’t suit me at all
and spaghetti legs flip/flopping
every which way – most unnerving.
My spine is trying to reach the floor,
running low on back bone and needing a nap.
My arms whirl in decreasing circles,
muscles have given up the ghost.
Where is the sultry woman in the gold silk robe?
My heart still beats in dedicated syncopation,
an expectation of holy communion, the red
wine that I must sip not spill. My heart
forgives any casual blasphemy,
rebellion of malformation.
And I, the unbeliever, swear to uphold the creed.
On my left shoulder, smooth as ocean
a lonesome fish swims against the tide
and dreams of new beginnings.
Where is the chamomile child spinning down the hill?
She forgets the scars and stripes, puckering
my wrist, tribal markings. A rite of passage
or a reclamation of self? Mutinous but lightening.
My translucent skin, wafer thin, is a manuscript
revealing the indigo text of an alien race.
Where is the pearly newborn hidden in her crib?
So near and yet so far. I must cut deep
to draw blood. Beneath the thumb is the scared
and sacred spot where the pulse beats.

 

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