Category Archives: Mindfulness meditation

Compassion therapy in action – an Eggs Benedict Cumberbatch meditation 

I feel sorry for people called Benedict because, when someone offers them eggs – followed by their moniker – they may not know if they’re being offered the specific dish or a more generic yolk/albumen-based delicacy. 

‘Eggs, Benedict?’

‘Eggs Benedict?’

One way to avoid confusion would be to repeat the word Benedict – if the person is offering the specific dish. 

‘Eggs Benedict, Benedict?’


This is part of my compassion therapy. 

It’s as far as I can take compassion for now. 

It’s a start isn’t it? 

Only I don’t actually know anyone called Benedict. 

Except Benedict Cumberbatch – whose full name has a smaller than expected six syllables! 

And I’ve never actually eaten Eggs Benedict.


10 new year’s resolutions for an anxious depressive

Here are 10 new year’s resolutions I think I can keep – these are mainly reminders not to be a dick. 

Feel free to borrow any or all of them – not that I’m calling any of you potential dicks. 

I’ll stop digging and start the list. 

1. Keep not drinking alcohol. 

2. Keep not smoking cigarettes.

3. Keep swearing profusely – swearing is big and clever. Sweating less so – despite autocorrect. 

4. Keep walking at least six miles a day. This aids sanity.

5. Keep meditating every day. This also aids sanity and makes me seem wise. 

6. Don’t lose hope. The world will always contain bell ends. It’s a matter of not letting them piss all over you.

7. Keep not reading the news. It really is designed to make everyone anxious.

8. Keep taking the tablets. 

9. Keep being as nice as I can be to other people – being generous and kind really is good for everyone. 

10. Don’t eat snow – it contains more pollution than expected. 

Happy new year!

Seven tips to improve your mental health that don’t involve mindfulness 

Here are some of the things I do to improve my mental health. My mentalness waxes and wanes – but not in time to the moon. So it’s not predictable and can take a dive at any point – a bit like … [fill in the name of a centre forward who plays for a football team you don’t like.]

If you’re living with things like depression, anxiety or post traumatic stress, I hope my experience may help you or someone you know. 
Having said that, if you’re feeling utterly crap right now, you possibly can’t even be arsed reading this. 

But if a part of you can be bothered, maybe there’s something in here that may help a bit. And if it helps you, it’ll help me (see ‘Giving is better than receiving’ below).

Of course, you have to take some of this with a pinch or even cellar full of salt – it would really help to have a ‘control’ me so we could test these things in a more scientific way. But I’m told having one me is quite enough. 

So here’s the advice. 

Take a walk on the wild side – or at least to the end of the cul-de-sac and back

I’m fairly sure there’s a direct relationship between the number of miles I walk and my mental health. This means I have a massive incentive to get off my arse and walk. 

Granted, I take this to extremes by regularly walking 26 miles in the Yorkshire Dales. But I take everything to extremes. 

Including making generalisations. 

But even a half-hour walk round the block or a park can have big benefits for the mind. Change of scene. Fresh air. Seeing some nature. Stretching your legs. Releasing some positive hormones. 

Only watch out for dog shit – walking in dog shit is guaranteed to adversely affect your mood. 

Make yourself smile or laugh 

I can guarantee that five minutes of Les Dawson videos will improve my mood – often from utterly shite to fairly shite. But I’ll take fairly shite any day if the alternative is utterly shite. 

I asked the doctor if he had something for persistent wind. 

He gave me a kite. 

I’m pretty sure you have things that make you laugh. Even if it’s just a pair of wind-up chattering false teeth or Michael Macintyre – whatever your secret comedy shame, have it ready in reserve and make sure you use it when you need it most – when you’re in the mental gutter. 

When I was a child, I had wax in my ears. 

Dad didn’t take me to the doctor, he used me as a night light.


Accept how you’re feeling

There are good reasons for the way you’re feeling. And it doesn’t help if you think it’s something to be ashamed of, or that it’s somehow not acceptable to feel this way. 

Realising this and not blaming, or getting cross with, yourself can reduce the suffering.

If this sounds a bit like mindfulness, it’s not meant to. All I’m saying is you don’t have to be horrible to yourself. There are plenty of bastards out there without you joining them. Just try to be nice to yourself – even if that only means treating yourself to a KitKat. 

Reduce the amount of news you consume 

People who work in ‘the news’ will tell you they always try to create an emotional reaction with every story. Otherwise they risk losing their audience. The news is designed to create emotional responses like horror, shock and disgust to keep you glued – and anxiety, depression and anger can easily result. 

The next American president and the Brexit bastards produce all these reactions in me. They also produce feelings of powerlessness against their post-truth bollocks and smug white power bigotry. 

So – despite an academic background in history and politics and a professional background in journalism – I’m having a sabbatical from the news. 

And it’s such a relief. Reading and listening to brilliant books and music instead of dystopian drivel is a massive bonus. 

Giving is better than receiving 

There’s a book called 59 Seconds by a psychologist – Professor Richard Wiseman (a nice bit of nominative determinism) – which provides quick techniques to improve your life. 

One of these shows that being nice to other people makes you feel better – and if you do a lot of nice things in a short space of time, you feel better than just doing the odd nice thing. 

During one lunchtime as I walked through town, I opened a door for someone going into M&S, feigned fear at a little lad in a scary costume, gave a beggar a couple of pounds, smiled at an old lady and bought someone a Christmas present. 

As I said before, there’s no control me to test this sort of thing. But I felt pretty good after this amazing run of niceness. 

Note to self: Carry on trying to be nice even when other people are being annoying scrota. 

The professionals 

I’ve had mixed experience when it comes to professional help. 

A shrink once fell asleep while I was baring my soul to him. 

A self-obsessed psychoanalyst re-trained as a clown almost immediately after he’d ‘treated’ me. At least 75% of our sessions were about his issues – mainly about wanting to be a clown, not having a sex life and how much it would cost to retrain as a clown. 

Meanwhile, a psychotherapist repeated the phrase: ‘So … how’ve you been?’ at the start of all 14 of our sessions together. It started grating at session three. 

Strangely, though, I think the EMDR (eye movement desensitisation and reprocessing) this last professional did on me had a positive effect. 

Of course, the placebo effect is really powerful. So just by doing something kind for yourself may have a significantly positive effect. (See KitKat technique above.)

I don’t know if the acupuncture (during which the man said I had two hearts), the emotional freedom technique (tapping ‘end points of the energy meridians’ while reciting mantras) or the many weird self help books I’ve read have been a waste of time and money. 

I suspect I would have been better advised going out for a posh meal or getting a nice pair of shoes. In fact, the amount I’ve spent on this shite would have paid for several meals and pairs of shoes and trousers. And possibly a couple of nights in a decent hotel. And a coat and a car. And a horse. 


This can help in some cases. I’ve found it’s best to get the NHS to look after this side of things rather than the off licence or the pub. 

I also think their customers’ mental health is probably not the chief concern of drug dealers.

So if you’re feeling like shit and nothing is shifting the turds swimming round your brain, I suggest getting to your GP asap – and start being nice to yourself. You don’t have to suffer on your tod. 

And remember there are loads of things you can do to help improve your mental health. 

I’m off for a walk now. Ta ta.
More of my stuff about happiness

How to be happy in 8 easy steps


It’s depressingly cold, a long way from summer  – and even further away lies Christmas 2016.  So how can you make yourself happier right now – in the depths of miserable winter?

Here’s a list of 8 things that are guaranteed to make you not feel worse. If they do make you feel worse, I can take no responsibility. To do so would be to make me unhappy. Read on at your own risk.

If you think I’ve missed any happiness tricks, why not share them in the comments? It’s January – face it, you’ve got nothing else to do.

  1. Keep taking your anti-depressants, booze, heroin or other drug of choice. Don’t just stop taking them because you’re skint or because you want a new start. I’m no doctor, but I can tell you you’ll feel worse if you suddenly go cold turkey without having the courtesy to inform your brain and heart.
  2. Stop thinking about the meaning of life. If you believe in god, don’t ram it down other people’s throats as they are likely to tell you to piss off – and that will make you unhappy.
  3. Do meditation. Even if it doesn’t work, it gives you an excuse to do nothing for a while – away from everyone in the house.
  4. Do yoga. Even if it doesn’t work – and you can’t do it – you can marvel at how flexible your yoga teacher is.
  5. Go for long walks in the countryside. If nothing else, you can marvel at the eccentricities of your fellow countrymen and women. Hanging bags of dogshit from tree branches is eccentric isn’t it? But if you don’t like outside don’t go on long walks. Just get settled in front of the fire.
  6. Smile. Even if it’s fake smile, it apparently makes you feel better. Just put a Twix bar sideways in your mouth and let it dissolve – that way you get twice as happy.
  7. Do new things and learn new skills. This will make time appear to go slower. On second thoughts, if you want time to go faster, do the same things again and again. That way your life will whiz by
  8. Spend time with people you like. If you detest your spouse or partner then you may want to think about a divorce. If you hate your friends, you may want to consult a psychiatrist.

Or you could check all the jokes on this site. Some of them are even funny.

Like this one:

What’s the difference between ignorance and apathy?
I don’t know and I don’t care.

And this one:

My pencil isn’t prone to making Freudian Slips, but my penis.

It’s no surprise that the jokes are the most-read part of this site.

Happiness and mindfulness: How to train yourself to be happy

by Simon Henry

I’m starting this post with this assumption:

We all want to be happy.

So I’m excluding masochists.

Then again, if masochists get pleasure from being unhappy, presumably they’re happy being unhappy – and therefore just like everyone else. (Actually wanting to be happy – just taking a circuitous route.)

Who knows?

This line of argument is making me unhappy, so let’s move on.

Something that troubles me is that we humans frequently do things that make us happy in the very short term but ultimately make us miserable – or dead – in the medium or longer term.

Let’s take some examples.

Gluttons are happy while the extra pancake – dripping with syrup, Nutella and dulce de leche – hits their taste buds.

Smokers are delirious when a waft of fumes from their first cigarette of the day hits their lungs.

People with short tempers feel much better when they’re shouting at – or hitting – the apparent cause of their anger.

As most of us know, binge eating, smoking and verbal and physical assault have bad consequences.

I don’t want people with weight problems, nicotine addictions or anger management issues to feel like I’m picking on them.

Some of us watch the X Factor while injecting heroin and wearing jeggings.


None of us is perfect!

But we don’t have to put up with these less-than-optimal ways of living. We really don’t. But how?

Mindfulness lets you see what is really going on at any given time – it lets you see the truth and you don’t have to hide away from it.

You can be mindful of the urge to eat that plate of sugary heaven before you stuff it down your gob and continue on your uncomfortable journey to obesity and early death.

You can be mindful of the urge to suck poisonous chemicals into your lungs before actually sparking up the cigarette that will ultimately lead to further cigarettes – and an early and painful death.

You can be mindful of the urge to attack the person who pushed in the queue at the garage before an attack that leads to your conviction for GBH (or serious injuries to yourself if the pusher-in is a karate black belt).

Stopping thoughtless (or mindless) behaviour takes some effort – but it’s worth it.

In order to stop yourself before you do self-defeating, dangerous and silly things, you can train your mind to be aware of what’s going on in the present moment through Mindfulness Meditation.

And once you’re fully trained up, you’re no longer a robot who’s been programmed to act in a particular way – you’re a mindful human being who has a choice of how to act in any set of circumstances.

And guess what?

This makes you happier – because having choices, feeling in control and not dying of lung cancer or languishing in jail are all ways of improving your happiness scores.

You’ll find there are lots of things to choose from for your Mindfulness Meditation Training Course. Here are some things you could choose to be aware of right now:

Sensations in the body
Your breath

And your awareness can move from one to the other. If you find someone has just farted in the room you’re sitting in, for example, you may want to be less aware of smells and more aware of how your body feels, standing up very quickly and leaving the infected area as soon as possible.

Just choose something to be aware of and see how long you can stay with this awareness.

And when you find your mind has wandered off to something else, just bring it back to whatever you wanted to be aware of.

You should do this even if you were aware of something bad (Nigel Farage on the radio) and your mind wandered to something good (Les Dawson). Actually in this case we’ll take pity on you, let you turn the radio off and allow your thoughts to linger on Dawson, the little Lancastrian legend.

This idea of being aware of what’s going on in the present moment sounds pretty simple.

It’s not.

But it is useful, because it starts helping you to see what’s going on in your mind, rather than being taken down paths you perhaps don’t want to travel.

And the happiness you get from knowing you’re not killing yourself – or likely to kill someone else – is enduring and positive.

I’m new to thing mindfulness thing – having only been doing it for a couple of years.

The best experts I’ve come across are:

Jon Kabat-Zinn
Danny Penman
Mark Williams
Pema Chodron

They’re all excellent in their own ways. Pick one at random, read about them and find out what they advise.

Let’s all be a bit happier. Eat less, smoke less, take less heroin, wear jeggings less frequently – and murder less. It all makes so much sense.

You can get an email alert whenever I publish a new post. If you’re on a mobile you can sign up below. If you’re on a computer, sign up at the top right-hand of the page.

And you can follow me @simlington on Twitter

Copyright Simon Henry @simlington 2014

Mindfulness and depression: Can meditation really help when it strikes?

by Simon Henry @simlington

Depressing subject, I know.

But even if you don’t suffer from depression right now, you may in the future.

And I bet you know someone – or probably several people – who are affected.

If so, this blog may give you an idea of what can happen when depression strikes.

And – who knows – you may even want to share it.

Ride it out

Sometimes depression hits you like a thump in the stomach.

Sometimes it’s sneakier and slower, strangling you degree by tiny degree.

Whichever method of attack it uses, sickening despair, hopelessness and bleakness are the results of its victory.

And I’ve found you just have to ride it out the best way you can.

Because it does subside – in its own time, even if that’s a depressingly long time sometimes.

Mindfulness and depression

I’ve been wondering if anything has changed in the way I deal with depression since I started trying to be more mindful.

I have certainly become more aware of the things that make it worse!

– People saying ‘Cheer up’ or ‘Just think about disabled people or starving people’ is pretty unhelpful.

– So is the offer of alcohol or cigarettes, both of which I used to think were useful in the battle but which I now see as pointless addictions.

– Being with other people is tortuous, especially if they’re loud or jolly.

– My favourite music sounds like fingernails down a blackboard, reading makes me want to set fire to the book. TV is worse than either.

– And being expected to ‘snap out of it’ sounds as ridiculous to my ears as telling a Manchester City supporter to suddenly support Manchester United.

So a solitary spell away from humanity is an extremely attractive option when a bout of depression hits.

Here’s a quick reminder about what mindfulness actually is before I give you a sneak inside my brain.

Mindfulness: A reminder

Mindfulness practice is simply about choosing one thing to concentrate on – like you breath (very popular) or your bum hole (less popular, I imagine) – and trying to be conscious of that one thing for a certain amount of time.

Very quickly you realise your mind shoots off all over the place. Often these places are pretty unhelpful ones from the past or the future (regrets, worries, etc).

The practice is about recognising that your mind has wandered from what you were trying to concentrate on.

Then you don’t criticise yourself for letting your mind wander but rather you gently guide your mind back to where you intended it to be.

So, what about being mindful of your depression when it strikes?

Here’s how being mindful felt when my latest bout hit.

Instead of fighting against my feelings of hopelessness, bleakness and misery I just tried to accept them.

Instead of being angry or upset that I wasn’t feeling happy and sociable, I just tried to accept that the depression was my reality for now and that I was tearful and wanted to be alone.

Instead of denying my feelings, I just accepted them as real at that moment, knowing they would not remain the same forever – nothing ever stays the same. (That’s a good thing to keep in mind, even if you don’t really feel it in the midst of a depressive episode.)

And basically I repeated to myself: “I am utterly miserable and thoroughly unhappy at this moment.”

As always, when I try to meditate, my mind went off at tangents all the time.

I think some people who write about mindfulness make it appear quite easy to keep your mind on the object of your meditation.

It isn’t easy at all.

Maybe it is for people who’ve meditated for tens of thousands of hours.

But if you’re new to it like I am, if you can concentrate on something for a few seconds you’re doing well.

I mean it.

And all you do when you realise your mind has gone off somewhere else is not to get angry with yourself or call yourself useless or even worse give up and pour yourself a whiskey.

The trick is to keep going.

It is hard. Our brains are unruly beasts and it takes time, I’m told, to tame and train them. Worth it, I think.

And in any case, the meditation itself is good – and interesting.

And despite the mind wandering off you do realise it’s wandered and you can bring it back to the thing you want to meditate on.

And in the case of depression, I found it was actually a relief just to accept my situation.

It’s exhausting, fighting all the time, denying how you feel, pretending to be fine, doing things that make you feel worse.

Just giving in to how you actually feel, accepting your situation, letting the tears flow and the horrible thoughts go through your mind – with full awareness that they are thoughts and no more – is actually a relief.

And meditating on the depression felt like I was allowing myself a huge space to be mindful of it rather than squeezing it away inside and denying it any room to breathe.

Sometimes when I allow myself the room to actually feel the depression big fat tears drop from my eyes. Sometimes they don’t.

I notice tension in my back, neck and shoulders – and simply by becoming aware of this can actually help reduce the tightness and physical pain.

And I notice the difference between the actual depression and the wishing I wasn’t depressed.

Almost perversely, once you truly accept your situation and your inability to do much about it, you do feel a bit better.

You’re no longer wishing things were different – and feeling angry, resentful, helpless, jealous and all the other stuff you feel when life’s not going according to what you think of as ‘fair’.

And it does wax and wane – even though in the middle of a depressive episode it can feel like it’s forever, being aware of how you’re feeling and actually turning towards your feelings does have a positive effect.

(Incidentally, I never got on with anti- depressants. And I’m only writing about my personal experience.)

But I hope this is useful if you’re wondering about taking up mindfulness or think it could help someone you know.

I know there is some evidence that mindfulness is as effective as anti- depressants for recurrent depression.

And I can see why mindfulness in general is becoming increasingly recognised as a potentially useful treatment for many conditions – both ‘mental’ and ‘physical’.

I’m no expert – I’m just trying to use mindfulness to make my life better, then writing about some of my experience in the hope that it may help other people who may be suffering.

The best experts I’ve come across are:

Jon Kabat-Zinn
Danny Penman
Mark Williams
Pema Chodron

They are all brilliant.

Sorry this post had no laughs and giggles in it – but that’s what depression does.

And I’m pretty mindful my brand of ‘humour’ will be back next time.

If you enjoyed this, you may like a recent post, How Mindfulness can make us all a bit happier

Or have a squiz round the rest of the site – there’s quite a bit in here about how to be a bit happier.

You can get an email alert whenever I publish a new post. If you’re on a mobile you can sign up below. If you’re on a computer, sign up at the top right-hand of the page.

And you can follow me @simlington on Twitter

Copyright Simon Henry @simlington 2014


Four things you can do to feel a bit happier even if you’re a bit mental like me

by Simon Henry @simlington

Writing a blog on your birthday? Are you mental?
Well, as it happens, yes. A bit.

I have a diagnosis of post traumatic stress disorder, chronic depression and anxiety disorder.

Physically, I have a diagnosis of fibromyalgia (pain all over the place.)
So you could say I have some ‘issues’ that may affect my level of bliss on this earth.

But having these conditions don’t mean I can’t have many moments of calm.
And it doesn’t mean I can’t see the joy in life.
It does mean, though, that I have to work at it.

If you’re suffering from any, some, or all of these things – or even if you just get a bit peeved from time to time – here’s the Henry Birthday Recipe To Feeling A Bit Better.

1. Being in awe is good for you.


LEGO is awesome

I know ‘awesome’ is an overused word since the Lego movie.

But there really is some awesome stuff all around you.

You just have to take a bit of time to look, hear, feel, smell …

Awesome things I like to stare at or think about include:
– Ants carrying leaves and other ant stuff that’s several times bigger and heavier than they are.

– Cats jumping on to walls that are several times higher than they are.

– The blue sky, especially if there are some green leaves in front of it to provide a bit of contrast.

– The feel of a cotton shirt against my body (especially if it’s from somewhere good like Gap).

– The sound of the cats crunching on their food.

– The smell of Miller’s gin – even though I don’t touch the stuff.

You get my point. Awesome is absolutely everywhere – we just have to decide to look for it.
And once you do, you can’t stop.

The world is just full of awesome stuff waiting to make you smile or gasp.

2. Let’s get physical

Before you do anything else, watch this clip from Olivia Newton John’s Let’s Get Physical (3 mins 43 secs). It’s utterly dreadful – a mix of  mid-70s porno and early-80s breakfast TV fitness sessions.

(How can I pinpoint porno to a particular part of the 1970s? There’s surely another blog in that one.)

Anyway, when I was a lot younger, I used to sit around all day, drinking coffee, smoking cigarettes and watching TV. I know this sounds like bliss to a lot of people but stay with me.

I would do this all day without getting any exercise at all.

Then I’d wonder why I couldn’t sleep at night and felt generally terrible about myself.

A bit of advice: if you possibly can, walk – even if it’s up and down the road.

Some might say I’ve taken my love of walking to extremes. My favourite walk is now a 26-mile excruciatingly difficult walk in the Yorkshire Dales – the Three Peaks. I’m doing it tomorrow – as a birthday treat. I warned you at the start I’m mental.

For the more mundane days when I’m not allowed to spend 10 hours surrounded by sheep and grass, I encourage myself to walk with the help of technology.

I’ve downloaded the Pedometer++ app on my iPhone. You tell it how many steps you want to do in a day.

Then it shows you whether you’ve hit your target with a simple red (bad), orange (neither good nor bad) and green (good) colour-coded graph.

A pedometer can encourage you to get off your fat arse and do some walking.

A pedometer can encourage you to get off your fat arse and do some walking.

3. Do something for other people or for the world.

You could try to take some kittens for a walk. Good luck with that.

You could try to take some kittens for a walk. Good luck with that.

I’ve started giving blood.

I know this isn’t everyone’s cup of tea. But you do get one afterwards. And unlimited Club or Penguin biscuits, too.

And the tiny inconvenience of having your blood let is far ourweighed by the sense of wellbeing you get afterwards. (Unless you faint or die, but I’m told the risk is minscule.)

If, like me, you can tend to feel a bit cast adrift from the rest of the world, like you don’t really belong or fit in, it quite literally connect you to the rest of the human race.

After all, your blood ends up pumping round someone else’s body! Wow. That’s a bit awesome. (See 1 – I knew this blog had a plan to it.)

Don’t underestimate this one for lifting your spirits.

And if you can’t give blood, you could hold a door open for someone, smile at someone on the bus, or chat to someone in a queue at the Post Office.

I know human beings can be really, really annoying.

I mean, I wouldn’t fancy being stuck in a train with a load of Mormons – and don’t get me started on right-wing Christians in general.

But small things that connect you to the rest of the human race really can make you a bit happier. Go on, have a go.

4. Train your mind to stop it being quite so annoying

This is scientifically verifiable.

This is scientifically verifiable.

I’ve already written some blogs about a new thing called ‘mindfulness’.

Actually, that’s stretching the meaning of the word ‘new’ as it’s over 2,500 years old.

Let me just summarise what it is – and why I think you’d be mental not to try it, even if you don’t have a diagnosis.

a. Start by being aware of what is going on in your mind.

You’ll find quite a lot of it is not really welcome, like thoughts about a kid at school you hated 20 or 30 years ago, or the thought of getting cancer or dying.

b. Do some exercises to start being more aware of what is going on in said mind.

This is just like exercising your legs to firm up the muscles. You can train to become more aware of what is going on. And just think – you don’t have to go to the gym and smell all that sweat.

c. If you are aware of what is going on – whether that is your body tensing against pain or stress, or your brain going into meltdown years ago – you can do something about it.

d. That something is to accept what is happening and then to consciously anchor yourself in the present moment by meditating.

A lot of people meditate on the breath, but you could meditate on your right nostril, your left nipple or your central bum hole.

If you’re thinking about what is happening right now in your physical body or brain, you cannot possibly worry about the future or the past.

And the more you practise being in the present, the more you become aware of how little time you actually spend here.

And you also realise how much time you spend pointlessly worrying about things you can’t change.

Then you realise it’s actually quite nice concentrating on the present – and you do actually feel better when you spend more time in the here and now.

It doesn’t work instantly – in my case it has taken the best part of two years for it to start having an impact.

But it’s worth the wait. If you like your fixes quick, this ain’t it. But show a bit of patience, eh?

Why not have a go at any or all of these?

I’m off to meditate on how much my feet are going to hurt, how awesome the sheep will look and whether I’ll need a blood transfusion after the Three Peaks.

If you enjoyed this, you may like a recent post, How Mindfulness can make us all a bit happier

Or have a squiz round the rest of the site – there’s quite a bit in here about how to be a bit happier.

You can get an email alert whenever I publish a new post. If you’re on a mobile you can sign up below. If you’re on a computer, sign up at the top right-hand of the page.

And you can follow me @simlington on Twitter

Copyright Simon Henry @simlington 2014