Frost’s Mindfulness Series with Alex Bannard: Automatic Pilot & Negativity Bias – with a free visualisation.

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When understanding why mindfulness is important,  it is significant to consider where we tend to rest our attention when we are not aware or paying attention, when we’re not being;  well, mindful.

Did you know that we spend approximately 50% of our time ruminating on the past, which we can’t change, it’s gone, we can’t do anything about it or worrying about the future which more often than not doesn’t quite pan out how we imagined it would…it’s quite a lot of wasted time really isn’t it?

Meanwhile we also spend around 46% of our time in automatic pilot. Have you ever driven somewhere & wondered how you got there? This is automatic pilot. It’s important for our brains to habituate repetitive tasks & new skills in order to save valuable energy. But if we dwell too much in automatic pilot, in our subconscious thoughts, we often end up reacting automatically which can get us into trouble.

Finally, we have evolved with a strong negativity bias, it’s our brain’s way of keeping us safe, scanning our environment for threats. This was really important when the sabre tooth tiger was parading outside our cave door but our brain can’t tell the difference between perceived & real threats: the sabre tooth tiger or an email from our boss asking us to work late.

As a result of this negativity bias, we are more disposed to focus on the negative. Rick Hanson talks about how negative experiences tend to stick in our head like Velcro, whilst +ve experiences are like Teflon. For example, we find 100 pounds, we think ah that’s nice, but if we loose 100 pounds it’s a disaster. It can take up to 5 positives to offset a negative.

Instead of letting a negative experiences define us when we practice mindfulness we can take a moment to reflect on this experience, appreciating that everyone has a bad day & reflecting on what we could learn from it. Meanwhile being more engaged in the now we can take some time to savour the good times, committing them to memory by literally stopping & reflecting on situation & appreciating it.

When you layer all this up, a little like the layers of an onion, and put it together with our natural disposition & all the many stresses & strains for modern living, not to mention global pandemics…there’s not a great deal of time left to enjoy the only moment that really matters: this present moment. And here we are back at the old expression – the past is history, the future a mystery, the present is a gift, why do you think it’s called the present?

When we practice mindfulness, we become more aware of patterns in our mind & body; we can identify real & perceived threats, shift away from negative thoughts & reconnect to the present moment, a calmer more compassionate space in which to reside. It also gives us an opportunity to acknowledge that we can’t stop our minds from doing what they do: thinking thoughts but we can stop these thoughts from controlling us.

This week’s meditation is a waterfall meditation – a visualisation, this meditation gives us the opportunity to reflect on the torrent of thoughts cascading through our mind as we would the flow of water in a waterfall, developing a sense of spacious distance from these thoughts. To obtain your copy email Alex at alex@alexbannard.com quoting FROSTWATER.

Alex is based on the edge of the stunning Cotswolds & has been sharing her love for all things yoga & mindfulness for almost a decade, not just in the UK but also around the world. Her mission is to help everyone discover a more mindful way of living & to encourage them to embrace regular self-care practices for a happier & healthier way of being.

If you would like more information on how to practice mindfulness, meditation & yoga message her at alex@alexbannard.com.

For free resources check out her Facebook group: Mindfulness & Yoga for Self-Care, here is the link: https://www.facebook.com/groups/MindfulnessYoga4Relationships

Alternatively please check out her website: alexbannard.com

Return of the Foodfest: by Natalie Jayne Peeke West Country Correspondent

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Since the first ever Foodfest that was hosted by our lovely seaside town I have made a conscious effort to go to every one that followed. EAT Festivals organise a array of food festivals throughout the glorious westcountry, starting in April and running until December.

17 April Weston-super-Mare

24 April Lyme Regis

1 May Castle Cary

8 May Taunton – cancelled

15 May Clevedon

22 May Yeovil

29 May Burnham-on-Sea

14 August Portishead

21 August Honiton Gate to Plate

28 August Chipping Sodbury

4 Sept Wellington

18 Sept Yeovil

25 Sept Weston-super-Mare

26 Sept Tiverton

2 October Minehead

9 October Nailsea

16 October Teignmouth

23 October Burnham-on-Sea

​27 Nov Taunton

4 Dec Nailsea

11 December Yeovil

12 Dec Weston-super-Mare

The Foodfests aim to bring a great range of producers and products into the town on the day of the festival. Most are based within 25 miles of each town, bringing in a few exceptional and hard to find producers from further afield.

With everything that occurred last year, the festivals were obviously cancelled and one of the things that I looked forward to was attending the festival with my parents again. It seemed ages since I had seem them properly, and couldn’t wait to get back to normal(ish). You can only imagine my excitement when I found out that on the 29th of May we would be able to do just that.

We had a fantastic day, sampling food and beverages, treating ourselves to some delicious purchases, there was a contagious atmosphere; the vendors were happy to be there and equally, if not more, excited than we were. It was a warm sunny Saturday fuelled by fun.

Some of my favourite vendors include;

Chalice mead, their passion and knowledge of mead is fantastic, the flavours are exquisite, my personal favourites being Elderflower Mead & Blackberry mead, delicious.

Shanty Spirit who made some exquisite cocktails with their seaweed vodka, again the producers were very helpful and were very passionate about their product.

Cocoa Chocolate, These guys have been a favourite for me since the first time I encountered them back in 2017.I am a chocoholic and theirs is by far the best I have ever tasted, tand their flavours? Well, read on: malteaser, oreo, coffee, honeycomb. As well as dark, milk & white chocolate bars.

Country bumpkins, These geniuses make something delicious, a roast dinner wrapped up in a giant Yorkshire pudding. Yes you read that right , it is incredibly filling and messy, always ask for extra napkins. I indulged in roast lamb wrap so that included lamb, stuffing, roast potatoes, vegetables, gravy and my choice of sauce naturally I opted for mint sauce.

Harry’s Cider is a must, at a West country food and drink festival. I visited the guys at Harry’s cider and enjoyed a cup of mango and lime flavoured cider. It is scrumpy cider so it is not fizzy. I was offered some ice and it was a lovely refreshing fruity drink, not too sweet either. It was absolutely perfect.


I can not recommend the food festivals enough, they’re family friendly and are completely free to attend, so if you have one near you pop over for a few hours and sample some local food.

WELSH WRITING WEDNESDAYS: INTRODUCING ALEXANDRA WALSH

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West Wales has always held my heart. Although I was born and brought up in London, I have family in Milford Haven and St Ishmaels – Tish to residents and locals – in Pembrokeshire. My memories of holidays here are wide, varied and full of laughter.

My writing, like my links to Wales, have been life-long. There was never any question about what I would do but, as it was necessary to earn a living while trying to fulfil my ambition of being a published author, I toyed first with the idea of acting and writing for theatre. At the age of 18, I set up and ran a touring theatre company, however, acting was not for me and a few years later I closed the company.

Instead, I moved into journalism. My first job was on a local newspaper, from here I progressed to women’s magazines, national newspapers and prestigious launches.

Yet still, I wrote fiction. For a while, I focused on scripts, both film and TV. I sold three film scripts and, for a while, worked in the British Film Industry but it’s an unpredictable and strange place. In the space of two weeks, due to the large companies who were producing my scripts suffering internal upheaval, I saw my dream vanish. My response was to run away to Pembrokeshire.

Using the last of the money from the script debacle, I took the summer off and wrote my first novel, returning to London to find a new agent and sell my masterpiece. Sadly, it didn’t happen, so it was back to freelancing as a journalist.

Things changed again, I became seriously ill, losing my ability to walk for nearly 18 months. My solace as I battled to regain my health was to write. A new manuscript, a new agent, new hope but still no publishing deal. Another book languished.

Then a new idea arrived, in a direction I had never before explored: an historical thriller.

It centred on the Tudors and as I lived not far from Hampton Court and worked near the Tower of London both places issued a siren call. On my commute to work, I researched the historical thriller, then began writing it every morning in a notebook. The Tudor link to Wales, to Pembroke, to the area I knew and loved spurred me on, even leading me to set the book in St Ishmaels.

Life changed again, resulting in a move to Milford Haven. Settled in my purpose-built writing hut, a few miles from my cousins, I took the story from my notebooks and began to polish it. A new agent made all the difference and The Marquess House Saga was born.

Then, one day, the first book I’d written popped back into my mind: The Wind Chime. Rethinking and restructuring it, I pitched it to my agent and publisher and suddenly, I was in the Victorian era, weaving my own family history into the story. The same happened with the book that had sustained me through my illness, The Music Makers. This, too, became a Victorian time-shift with both drawing on the Welsh countryside, the myths and folklore of Pembrokeshire and the endless backdrop of the sea.

Wales is the land of bards, story tellers, of Merlin, Druids and the Fair Folk. The landscape holds magic in its rolling hills, its jagged mountains, its sparkling streams and rivers. It was the place that always held my heart and is now the place I call home and it has helped me make my dream come true.

 

 

 

 

What the H*ll is PR Anyway by Andrea Sexton, and a great bunch of other books to read and keep. Reviewed by Annie Clarke

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What the H*ll is PR Anyway is an essential, quick, easy to read guide to help you on the road to understanding what exactly PR is, and as Andrea says, make it work for you and your business.

Andrea has a neat definition of PR, and explains that Public Relations professionals can help a business or individual cultivate a positive reputation. Let’s look at that again – A POSITIVE REPUTATION.   

It’s so obvious, but so often overlooked by those setting up a product or service. Read on, look, learn. As Andrea says, all the answers are not in this slim book, but you will know what questions to ask as you pursue further guidance.

SUCCEED! By Inqlak Hussain has been devised to show how to thoroughly plan, develop and execute a new business venture, which might well be a timely aid  for those of you wanting a new direction, or having one forced upon you by the Covid-19 emergency.  Inqlak Hussain uses his own entrepreneurial journey. Again it is an easy to read guide, with input from others to give a wide  look at how you could do it.

 

And here, fanning out are three that I also enjoyed.

Sailaday OK by  Richard Lannowe-Hall tells the absorbing story of the author’s personal experiences of overcoming addictions, his professional journey towards helping others heal and the creation of the charity Sailaday OK. This led to Richard being awarded the British Empire Medal, ‘For Services to Adventure Therapy and addiction services in  south west UK.

This is clearly of value for practitioners involved in Outdoor Education, Adventure and Eco-therapy. And anyone who understands Sailing as more than just a hobby. Richard’s story is evidence of how this form of therapy can help professionals and others involved in addiction recovery.

The Bounce Back Journey of Careers. A fascinating collection of personal stories of those who have done what it says in the title; hold a variety of roles, and are happy to share their wisdom with others. The authors come from various walks of life, but with one aim, to share their journey and inspire others.

Peg’s Boys by Johnny Tudor is a semi-autobiographical novel and therein lies the key to  why I have placed it here, among the autobiographical  experiences.

Johnny Tudor is an actor, entertainer and writer. He has embraced all forms of the industry during a career spanning stage, radio, film and TV. He has directed 3 pantos – Oh no he hasn’t, oh yes he has. And on, and on. Such a list of achievements.

In Peg’s Boys Jono, who has known nothing but his parents’ show business world, is uprooted as the family returns to industrial South Wales. Jono is at first adrift, but then the characters of Cwm Teg begin to settle his turbulance, and he finds his centre in the home of Peg and her boys, Pip and Frankie.

It is a voyage of discovery, a coming of age which will hold true as be becomes an adult. Family? What is family? It comes in many forms is the lesson he learns.

All these books are available on Amazon.

Annie Clarke is a pseudonym of Margaret Graham who has written 30 books over 30 years.

The Home Front Girls is  the latest series from Annie Clarke, pub  by Arrow.

THE DIARY OF A BOOK, MAY 2021

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The first of Jane Cable’s monthly post charts acquisition and initial research

There is always a fascination with how books are written, but so very often when they’re started an author doesn’t know whether they will see the light of day so we’re unwilling to share what could be a disappointing journey. But as I signed the contract with Sapere for my second Cornish Echoes novel, The Lost Heir, in April, I thought I would tell the story of its creation too.

All the Cornish Echoes books will be standalone dual timeline romantic mysteries with one foot in the present and the other in the Poldark era (as I like to think of it), or the Regency period (for the purposes of Amazon classification). It was a fascinating time in Cornwall’s history when mine owners were making fortunes and building houses to prove it but there was still an element of lawlessness in the Cornish spirit. You’ve probably read or seen Poldark, so you will know what I’m talking about.

Each book is based around one of these great houses and at least some of the people connected with them – both in the early nineteenth century and the present day. The first, The Forgotten Maid, takes its inspiration from Trelissick, now owned by the National Trust and open to the public. For The Lost Heir it’s Tehidy, which burnt down in 1919, had a hospital on the site for almost seventy years, and is now a country park.

Sapere acquired the book on the basis of an outline, which for me means a four page summary of the characters, setting, history and plot. I had very little of the 1810 story but had discovered that the daughter of the house, Frances, remained unmarried – most unusual at the time, especially given the baronetcy was drawn up to pass through the female line as well. You could say my curiosity was piqued.

So in May the detailed research began and initially it involved a great deal of walking. Luckily my husband and I really enjoy it, so we tramped paths old and new to us both within the country park and around it; along the fabulous North Cliffs which run a field’s width from Tehidy’s boundary, then heading out to discover the farmhouse where important characters would live, and down old tracks into the harbour village of Portreath. All valuable settings for both timelines.

Alongside this I set out on some internet research into the history of Tehidy and the Basset family in the Poldark era. To my great delight I unearthed the possible existence of an illegitimate son, William. And the more I dug, the more certain it seemed he existed and what’s more, led a pretty colourful life.

His and Frances’ father was no slouch in that respect either, but as one of Cornwall’s most famous landowners it was easy to track down information about him. The online catalogue of Cornwall’s library system has an excellent search engine and through it I discovered books which mentioned him and a slim volume all about him, including accounts of how his household was run and guests’ impressions of the family and their magnificent home. Gold dust for a writer. The era – and the plot – were filling out.

But if these books were gold dust, a footnote in one of them led me to the actual gold. A family memoir of the type I assumed I would need to go to Kresen Kernow, Cornwall’s archives, to ferret out. But no, here it was in the library catalogue and it popped up at Truro branch within a few days. And it started with William. Lots about William. But to tell too much would spoil the story…

 

 

 

 

 

 

 

 

 

The team at Joffe Books is helping us to relax in this warm spell with a great selection – please don’t say it’s our summer.

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MURDER IN THE LIBRARY BY BRIAN BATTISON  99p/99c

A BODY IS FOUND IN THE HOME OF A WEALTHY ANTIQUES DEALER.  Enter Detective Ashworth whose  search for the killer leads him straight into the dark world of gangsters and drug dealers.

And if that’s not enough, then another murder, this time a frenzied knife attack.  Can Detective Ashworth find the answers to connect the attacks?  Well, Frost Magazine isn’t going to tell you. Great read by Brian Battison.

                                                                                                       

SAFE HAVEN BY PATRICIA MACDONALD    99p/99c

After reuniting with her high school crush, Dena is seemingly living her dream life.  But behind closed doors, Dena’s perfect life becomes a total nightmare.   She flees to her best friend’s house – her safe haven – but after Dena’s friend is found battered to death, it’s clear someone wants to take everything from her.

MURDER IN THE FARMHOUSE BY ROY LEWIS     99p/99c

“The skilful Mr Lewis has made Arnold Landon an unforgettable character.” New York Times

A bitter dispute over land takes place between developers and a defenceless old woman. To Sarah Ellis, her ramshackle old farm is home and the developers can have the place over her dead body.   Of course, no one ever expected it to come to that . . .

                                                                                                         

CONSTABLE NICK BOX SET 6 – 10 BY NICHOLAS RHEA   99p/99c ( Discover the books that inspired Heartbeat.

“It’s original, it’s funny . . . one of life’s little pleasures.” Yorkshire Post

“Stories of a constable on his village beat in North Yorkshire. All very gentle and far, far removed from the hurly burly of modern-day city policing.” Daily Telegraph  

And so say all of us. Something to read in the deckchair, the waves lapping on the shore, the gulls…

 

Maybe do the same while reading The Harbour Master’s Daughter. Don’t forget the knotted handkerchief on the head.

THE HARBOUR MASTER’S DAUGHTER BY TANIA CROSSE  99p/99c

Devon, 1867.   Rebecca Westbrook is the harbour master’s daughter and she’s met her perfect match, Captain Adam Bradley.    He is the most eligible captain ever to sail into the quay.

But when tragedy strikes, what will Rebecca choose?

Discover a host of Joffe Books: here

And the little one said by Elizabeth Coffey – reviewed by Natalie Jayne Peeke West Country Correspondent

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Elizabeth Coffey once had seven brothers and sisters, but today only she and one brother remain. Thanks to ‘an insane series of cruel blows’ variously involving illness, accidents, mental health mismanagement and suicide, not one of her other siblings made it past their sixties. And yet through it all, the love, life and laughter have shone bright; sometimes, it has seemed, even from beyond the grave. This is Elizabeth’s funny, shocking, tragic, heart-rending story. She says: “It struck me, at an early age, being the ‘little one’ of the family, that there was a high probability my dearly loved brothers and sisters were going to die before me. I didn’t expect it to happen quite so soon, and quite so tragically.”

When I was contacted and asked if I would like to read “And The Little One Said” I was a bit hesitant – i am not good with sad stories.  However after reading the rave reviews that are attached to this story I knew that I simply had to read it. I was prepared to feel a  sad throughout this book but boy was I wrong.

And The Little One Said is a incredible emotional rollercoaster, I cried, yes but I also laughed and I was moved by the honesty and love alongside the heartache and tragedy.

I found myself asking how much could one family bear? Quite frankly, if it was fiction it would surely be implausible. The fact is, And The Little One Said is true and is believable, such is Elizabeth’s writing. And   such a clever title – which is indeed a reflection of Elizabeth’s life.

Elizabeth is a incredible writer, I was hooked from the word go and I became so absorbed in her life that I struggled to put the book down.

I cannot praise Elizabeth Coffey, And The Little One Said, enough. I highly recommend that you pick up a copy and trust me, have tissues at the ready.

And the Little One Said by Elizabeth Coffey is available here

CARIADS’ CHOICE: MAY BOOK REVIEWS

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Jan Baynham’s Her Mother’s Secret, reviewed by Judith Barrow

Her Mother’s Secret is set against the background of the Greek island of Péfka during different eras; 1969 and 2011. Two time frames linked by the two main characters, Alexandra and her mother, Elin; connected through time, by the diary that Alexandra finds after her mother’s death.

Elin and Alexandra are complex, well-rounded characters; very much of their time. Although never together in any scenes, the love they have for each other is threaded throughout the story. And the author has ensured that the reader becomes engrossed in these characters by intertwining their stories with a cast of believable minor characters.

The portrayals of the settings give an evocative sense of place.

There are many themes: of love, relationships, mystery, crime, secrets and friendships, woven to give a good balance of romance with a believable darker side of life.

Her Mother’s Secret is a novel I recommend to readers who enjoys a story grounded in the Romance genre but reveals itself to be so much more.

 

Angela Petch’s The Tuscan House, reviewed by Jessie Cahalin

A story about the extraordinary lives of ordinary people during World War Two. The colours and culture of Italy are scarred with the horrors of war, and I was transported to war torn Italy by this clever, sensory writer.

Fosca’s resilience and resourcefulness impressed me.  She recounts the bravery of women resistance fighters (partigiani) who took unthinkable risks, but never boasts about her own wonderful courage. Petch creates wonderfully real characters who involve you in their emotional journeys and you witness them change.  Fosca shares the wisdom she had learned throughout.

Tuscan House is also crammed with action sequences and a wonderful secret. This complex world is presented effortlessly and explores love, motherhood, friendship and courage.

Another gripping novel from this writer. This novel is so much more than another story of a Tuscan house and I highly recommend it. I can’t wait to read the next book.

 

Kate Field’s Finding Home, reviewed by Morton Gray

Loved this book and the concept that a chance encounter can lead to a whole new way of life. I related to Mim and her wounded soul. The story made me long to be at the seaside again and to find out more about fossil hunting. The characters are well drawn and the hero, Corin very attractive on the page. I even worried about the dog! I’ve loved all of Kate Field’s books and this was no exception. More please …

 

Suzanne Fortin’s The Forgotten Life of Arthur Pettinger, reviewed by Carol Thomas

When I saw this book’s gorgeous front cover I knew I wanted to read it. From the very start, I was drawn into Arthur Pettinger’s life, a man in his nineties struggling with his memory as dementia is increasingly taking hold.

I adored Arthur, who has led an incredible life, including his SOE role in the war. His granddaughter, Maddy, and great-granddaughter, Esther, were lovely, supportive characters. Their warmth towards Arthur, compassion and understanding was touching.

The dual timeline that runs through the book, revealing snippets of Arthur’s life and love in WWII occupied France, had me turning the pages, as did the present-day search for Maryse (his past love).

The story is one of emotional highs and lows, love and loss. The ending is beautifully written, albeit that it had me sobbing. I loved this emotional, heartfelt read as much as I did Arthur, but I would advise having tissues at the ready.