Do you start every January with great intentions? Do you think, this is going to be the year I'll lose those excess pounds, or, this year I'll definitely take more exercise? Do you make a plan that this will be the year you'll start that project you have been putting off, or that this is the year you'll make those long-planned life changes? Sound familiar? We all begin to feel the excesses of Christmas after a few days and the early days of January are often a time when we begin to take stock, vow to get a bit healthier, make some changes to our lifestyle. Most of us would like to do something to get back the feeling that there's more to life than lounging around eating and watching endless TV. For me, that involves renewing my commitment to a daily walk, getting out in the fresh air, spending some time in nature. A coastal or lake shore walk, a meander through the woods or the countryside, a mountain hike or even just a stroll around our local neigbourhood can re-charge the batteries and help us feel revived and ready to resume a more healthy lifestyle as a new year beckons. So don those walking boots, find that warm jacket and head for the outdoors. And I'll make one addition to that suggestion - take a camera with you. Why a camera? I have several reasons for recommending a photography walk, all based on my own recent experience. Provides motivation. Like a lot of people I find that it takes great effort to get out and walk during the colder winter months so it's good to go out with a purpose in mind, rather than just set out aimlessly. I don't have to always have a camera with me, it can just be my phone, but if I go out with the intention of taking some photographs it gives me a greater incentive to go out in the first place. Sometimes I go out early, to capture the stillness of morning, sometimes I take an evening walk as I love to see the winter sky change colour dramatically as night closes in. I often go out after rain as I can capture raindrops hanging from branches or glistening on leaves, or find beautiful reflections in puddles. If I have a specific purpose for my photographs it gives me even greater motivation. I might want to focus on taking photographs of small things that are easy to miss on a walk, or choose a particular colour to focus on. Often I go out with the intention of just allowing myself to be drawn to a subject, even something that would not ordinarily be considered a photography subject. It gives me great joy to find beauty in the ordinary and capture this on camera. I really enjoy seeing all the different winter skies Encourages me to explore new places. It is easy to become bored with taking the same walking route every day but difficult to change without some degree of incentive. And without incentive we are less likely to persevere. A photography walk provides such an incentive. In the interests of taking more interesting photographs I try to vary my locations, by taking different routes through my local park, doing river walks from various starting points or following some mountain trails. There is always something new to photograph, a different perspective to take on a familiar scene , or indeed something new that I hadn't noticed before. A sudden break in the track in Knocksink Woods revealed this view Encourages me to see familiar places in a new way. By going out on a walk with a camera at hand and photographs in mind I can begin to see familiar places in a new way. I have become much more observant of my surroundings since I am always on the lookout for potential photo opportunities. I don't take photographs of everything I see, but I do see more. Winter is not a season, it's a celebration ~Anamika Mishra Updated January 2021

- And can photography help us become more curious? Curiosity is, “a motivator for learning, influential in decision-making, and crucial for healthy development.” - Celeste Kidd and Benjamin Hayden, The Psychology and Neuroscience of Curiosity Whether it was stone-age man’s discovery of how to make fire from flint or the development of our latest vaccine today, most human achievements have been the result of curiosity - of someone, somewhere, asking what if? how does this work? what does this do? what would happen if? We have only to look to children at play to realise that the desire to find out things, to test things, to experiment, is a basic human desire, and, thankfully, this curiosity extends well beyond childhood in many people. It is curiosity that drives the world’s best scientists, engineers, architects and designers, inventors and creatives. It is curiosity that runs business and enterprise and produces entrepreneurs; in short, it is curiosity that gets things done. I have no special talent. I am only passionately curious. - Albert Einstein When human curiosity is aroused it fires us up to look for solutions, to think creatively and more deeply about our decisions, to seek more and better ways of doing things. Curiosity encourages people to ask questions, to look at situations from many perspectives, to be open to taking on new information. It is the curious who drive innovation and contribute so much to society. Some of the world’s most successful companies actively encourage curiosity. Former Google CEO, Eric Schmidt, once said, “We run this company on questions, not answers,” and Google has purposely sought to identify curious people through specific interviewing techniques. Curiosity ensures that we become life-long learners and are always interested and interesting. Research has shown curiosity to be associated with higher levels of positive emotions, lower levels of anxiety, more satisfaction with life, and greater psychological well-being. Some further benefits of being curious are: · It keeps our mind active and combats boredom · It encourages empathy as we try to consider all perspectives and all angles of an issue · It enhances our problem-solving skills · It develops our creativity and our ability to engage in creative thinking · It enables us to expand our thinking to take account of new possibilities · It keeps us interested in life and lessens the chances that we would succumb to depression Some people have a natural curiosity; they love to learn, explore, seek answers, test ideas and discover creative outcomes. A well-loved Irish broadcaster, who was a valued and active member of public life right up until his death in his eighties, was once asked what was the secret of his fit mental state, to which he replied, “Curiosity, I’ve always been curious.” Without those endlessly curious people our world would be a much poorer place. In fact, it seems abundantly clear that curiosity is crucial to the future of human society. Can photography help us become more curious? It might not be immediately obvious to the non-photographer what curiosity has to do with photography or photography with curiosity, but any photographer, even the most casual photographer will know that curiosity is an essential component of photography. Blogger Tim Denning, in The 7 gifts of Adopting a Personal Development Mind-Set, states that curiosity is about wanting to know more, discover more, do more and be more, it’s about having a zest for life, having a sense of adventure, approaching situations with a sense of awe and wonder. To me, this description sums up the opportunities which photography offers those who practice this artform. To produce good images, we need to be curious about almost every aspect of our craft. We need to explore different locations, experiment with composition and perspective, ask questions and make decisions about lens choice, aperture and shutter speed, choose our best subjects and search out the best light. We also need to become observant, appreciative of the beauty that we capture on camera, be always seeking to know more, do more, see more to improve our craft. Essentially, curiosity is about being drawn to and wanting to find out more about things that interest us. By using photography as a vehicle through which to develop our curiosity we are constantly opening new doors for ourselves and discovering new possibilities. We begin to see things differently and observe more closely. We feel more alive and more fully engaged in the moment. We truly become life-long learners. If curiosity is crucial for healthy development then we are fortunate, for photography encourages curiosity and curiosity in turn develops our photography. “The important thing is not to stop questioning. Curiosity has its own reason for existence.” Einstein Curiosity in photography is about: Exploring locations Seeing from different perspectives Experimenting with different lenses Discovering different ways to compose an image Experimenting with new equipment Seeing beauty in the ordinary Approaching subjects with a sense of awe and wonder If you are interested in further reading on the topic of curiosity you might be interested in the following articles: https://www.linkedin.com/pulse/how-can-curiosity-boost-wellbeing-liggy-webb https://www.psychologytoday.com/us/blog/view-the-mist/201803/curiosity-the-big-life-preserver "Millions saw the apple fall, but Newton was the one to ask why," - Bernard Baruch

In all walks of life, among all age groups, stress is a very real issue and unless addressed and dealt with it can become a very destructive force in our lives. All of us, from time to time, experience the harsher realities of life and people deal with these in a variety of different ways, some positive and some negative. After a brush with serious illness a few years ago I realised how stressful my working life had become, and, although I worked with a great bunch of people and loved my job, I decided that a change of lifestyle was required and in some ways it’s only by leaving the stress behind that I realise how stressed I was and I appreciate my new freedom all the more. More and more people are experiencing mental health issues due to the impact of an increasingly highly pressured world and it has become imperative that we find ways to counteract this pressure. The popularity of walking groups, running groups, yoga and mindfulness practices, and meditation groups, among many other things, are all attempts to find alternative supports in our lives that will nourish the body and help create more healthy minds. Creative arts, especially when pursued for pleasure rather than profit, have a part to play in improving our mood as they help us to get lost in the creative process and forget our negative thoughts. Creative writing, painting, cooking, gardening, playing an instrument, photography, are all pursuits that can absorb our attention and bring enjoyment and fulfilment. Regular exercise, particularly when combined with being outside, brings about chemical changes in the brain that can help us relax and sleep better. I like to combine exercise with being in nature. Photography offers us a hobby that allows us to use our creative talents while motivating us to get outside, explore the world, capture some of the beauty that is all around us and show that beauty to others. I find that I don’t have to please anyone else with the pictures I take and show, and my progress is at my own pace. Photography is a pursuit that I can take with me wherever I go, as I have my ever ready phone camera with me, and I can train my eyes to seek out photo opportunities even without a camera, an enjoyable activity in itself. January provided many dramatic sunrises and sunsets, which I love to capture I think that the silhouettes created against a colourful sky are strangely calming! Strolling around my local park in the evening is something I look forward to doing Perhaps one of the most powerful ways in which photography can aid as a stress buster is through the beauty of the images themselves - images that create a positive energy in those who view them and provide a sense of peace, calm and even gratitude in our lives. As well as taking photographs, I love to view the work of other photographers and see how they view the world around them. Some of these will be gifted amateurs while others will be those for whom photography is a way of life. In many cases their works are truly inspirational! Last year I visited the National Gallery of Ireland in Dublin to view the Moment in Time: A Legacy of Photographs | Works from the Bank of America Collection, and View of Ireland: Collecting Photography exhibitions, where photography masters, and not so well known photographers, took me on a journey of discovery and led me into the world of their beautiful creations. I had vowed to seek out and visit more live exhibitions but unfortunately a world pandemic intervened! However, I am grateful for the many photographers whose work I have discovered online and who often share their expertise generously to others who want to improve their craft. While it may be true that we have to curtail many of our activities in the current circumstances, and while some of our aims in life cannot be realised during lockdown, the ambition to become less stressed in life is one that I, for one, can continue to pursue. After all – the mind matters! Hydrangea in winter The only impossible journey is the one you never begin. – Tony Robbins If you enjoyed this post, or think it may be useful to someone else, please share on social media. This post was updated in February 2021

Would you like to be happier? The answer to that might seem to be a no-brainer yet many of us settle for just being ok. Positive psychology shows us how we can become happier with our lives by making a few simple changes. Changes that really do make a difference. A blogpost about positive psychology might seem to be a far cry from my usual posts about photography, but if you read on, you’ll see the connection. First, it is worth defining what exactly positive psychology is and what it is not. While many areas of psychology concern themselves with how to help those with mental health difficulties live in a more fulfilled and productive way, positive psychology is focused on strengths instead of weaknesses. It starts from the premise that most people are happy most of the time and that this sense of wellbeing can be built upon. One illustration of positive psychology suggests that people can be moved from +2 on a scale of wellbeing to +8 by developing certain behaviours and practising these. Positive psychology scientists think about topics such as character strengths, gratitude, resilience, happiness, life satisfaction, self-esteem and self-confidence and how these can be developed in the individual. All of the theories in the field, which prove that people can learn to be happier, are backed by scientific research. Some of the main research findings of positive psychology are: For the most part, most people are happy. People can learn to be happier by developing optimism, gratitude and altruism. Money doesn’t bring real and lasting happiness but spending money on others can contribute to your happiness. A meaningful and purposeful activity in life is important to wellbeing. Engaging in work that is meaningful is beneficial to happiness. Life inevitably has disappointments and setbacks. Having strong social relationships and developing character strengths can increase resilience. Source: www.positivepsychology.com Flourishing ‘Flourishing’ is considered to be one of the most significant concepts in positive psychology, “as it encompasses and extends to so many other positive concepts.” Positive psychology believes that we flourish when we cultivate our talents and strengths, develop deep and meaningful relationships, when we feel pleasure and enjoyment in life and when we make a meaningful contribution to the world. Personal experience The many benefits of positive psychology are well described on the above website and elsewhere, and there are numerous books and research papers which discuss the main concepts in this field of psychology. I want to outline my own perspective and how I have seen the principles of positive psychology work in my own life and how, with some minor changes to your perspective, they can work for you too. We have often heard the phrase “health is everything”, and for most of us our goal is to stay as healthy as possible for as long as possible. If we are fortunate enough not to suffer from mental health issues we may not pay much attention to our mental state, yet many of us are stressed, possibly in a constant state of low level anxiety, not very fit and maybe even a few pounds overweight. A few years ago, I found myself in a similar position: in a stressful job, not making time for proper rest and food breaks, eating the ‘wrong’ foods, not exercising and constantly anxious. When I developed a serious, probably stress-related, illness, the need to make life changes took on a renewed importance in my life. It was then that I was introduced to positive psychology and what appealed to me was the fact that even beginning to incorporate small changes into my life made an immediate difference. I found that focusing my thinking each morning on what I could contribute to the day and to my colleagues gave me greater job satisfaction. I continued to incorporate more small changes into my life – taking a daily walk, practising mindfulness, renewing my interest in photography as a hobby and beginning to write again – and these did indeed have the required effect of changing my perspective and improving my happiness and wellbeing. Today my life consists of activities that are fulfilling and life affirming, and that promote personal growth. You don’t want to wait until illness makes you take stock, so this is an ideal time to look to the principles of positive psychology to increase your wellbeing. Flow activities Two of my ‘flow’ activities, photography and writing, fit neatly into the principles of positive psychology. Having first been scientifically explored by Mihaly Csikszentmihalyi, one of the “founding fathers” of positive psychology, flow was defined as a state of being totally immersed in an activity, where time does not seem to matter, and where the activity is intrinsically rewarding. I wrote a previous post describing how, for me, photography provides one such flow activity. When I take my camera out and about I forget all about my every day cares and concentrate on enjoying the experience. Similarly, when writing I can also find myself engrossed in the task to the extent that hours can pass without notice. What is good about the concept of flow is that research backs up the claims that to experience flow is linked to greater happiness and wellbeing as well as to healthier and more positive personal relationships (Csikszentmihalyi & Csikszentmihalyi, 1988). To learn more about flow, below is a link to an interesting TED Talk on the subject by Csikszentmihalyi. https://www.youtube.com/watch?v=fXIeFJCqsPs&feature=youtu.be Mindfulness and photography Positive psychology practitioners report a growing recognition that mindfulness-based therapies offer support for our mental health and contend that these techniques can also dramatically improve our physical wellbeing. “Mindfulness takes us beyond coping and making do. The techniques help us to see the world differently, grow, flourish, and live a more compassionate, fulfilled life.” https://positivepsychology.com/importance-of-mindfulness/ Mindful Photography can enhance the practice of mindfulness Jon Kabat-Zinn, who has been credited with introducing mindfulness to Europe and North America, defined mindfulness as “paying attention, in a particular way, on purpose, in the present moment and without judgement.” Mindful photography is about paying attention to what is around us, it is about letting go of expectations and stress and rush, and making images of what speaks to us. It is about slowing down, taking time, being in the moment. In mindful photography there are no judgements of ourselves as photographers or comparisons with others. There is no bad light or bad weather or poor subject. There is just this subject, in these conditions, that draws us and asks us to make an image. In mindful photography there are no judgements of ourselves as photographers or comparisons with others. There is just this subject, in these conditions, that draws us and asks us to make an image. It is true that if we practice mindful photography on a regular basis, we find that just having a camera in our hand can transport us into that mindful zone, attentive to what is around us, able to notice the little moments of beauty that occur every day. Even without a camera our mindful photography practice helps us to live more mindfully as we begin to view everything with wonder and awe, becoming aware of what makes us pause and take in the moment, tuning out the noise of the world and spending moments in silence, tuning in to what the world has to reveal to us. The more often I practise mindful photography, the more I become aware of its benefits to my own mental and physical health. Below is a link to a blog post I wrote when I first discovered how mindful photography can enhance the practice of mindfulness. https://www.wildwillowways.com/post/photography-a-gateway-to-mindfulness PERMA model Central to positive psychology is the PERMA model, an influential model which was introduced to explain wellbeing in more detail, https://positivepsychology.com/what-is-positive-psychology-definition/ It is suggested that when we pay attention to each aspect of the PERMA model we build up a solid sense of wellbeing. One of the concepts in PERMA is Meaning. It does seem logical that if we have a sense of meaning or purpose in our lives we will experience a heightened state of wellbeing, and we also have the added weight of scientific research to say that when we dedicate ourselves to a cause or recognize something bigger than ourselves, we experience a sense of meaning that cannot be rivalled. Many of us find this experience through meaningful work, paid or voluntary, although there are other ways that add meaning to our lives. This leads me to blogging. I have been creating content on my blog for over two years and during that time my themes have begun to change as I go deeper into my writing. What began as a personal blog to chart the course of my journey as a beginner photographer has become a record of how photography has developed into something more than just a hobby, how it has opened doors to mindfulness, creativity, appreciation of beauty in the ordinary, and how it has enhanced my sense of wellbeing in so many areas. Seeing photography as an aid to wellbeing has begun to move my writing in a new direction and as I share my insights, I experience a great sense of purpose and a feeling that I am making some small contribution to the world. My deepest aim in my blog writing is to be useful to others; to provide an answer to someone’s question or a solution to someone’s need, and this is what motivates me to keep going even though I have only a small number of readers. If I believe that even one person is helped by what I write, then my writing is worthwhile. When I get an occasional message from someone who likes something I have written, that is enough to spur me on to keep improving my writing and perfecting the skill of content creation. If something I write can change people’s lives, either by informing, educating or even inspiring them, then I feel I am being useful and that gives me great satisfaction as a blogger, and I experience that meaningful and purposeful activity in life that is so important to wellbeing. My hope is that, by sharing my images, I can inspire someone else to go out and explore the wonderful world of photography. We flourish when we cultivate our talents and strengths, develop deep and meaningful relationships, feel pleasure and enjoyment, and make a meaningful contribution to the world. https://positivepsychology.com Related posts: 5 Self Care Tips To Improve Your Physical and Mental Health How Photography Has Become My Gateway To Mindfulness How To Stay Motivated in These Uncertain Times Further reading Boniwell I. (2012). Positive Psychology in a Nutshell. Maidenhead, Open University Press. Carr A. (2020). Positive Psychology and You: A Self-Development Guide. Oxon, Routledge If you found this post useful and you think it might help someone else, please share it.

During this strange time of uncertainty and fear, which has lasted for longer than we could have imagined, we need to look after ourselves if we are going to continue to sustain ourselves through the months ahead. Since we have seen how our lives have changed since this time last year, and how things that we took for granted are no longer certainties, I believe that we are going to have to adopt new strategies to help us adjust to the new normal. We are facing a lot of potential disappointments in our lives as we can no longer do those things which we used to take for granted, even relatively simple things such as travel outside our immediate area or see loved ones who live a distance from us. There is the sadness of not being able to share our celebrations with loved ones, and many families are missing loved ones whom they have not seen for some time. Sadly, too, there are empty places at so many family tables, my own included, which have been left by those who have passed away during the year. Given that there is so much which is outside of our control it is more important than ever that we take control of the things we can control, one of these being our own self-care. Starting points A question often asked when speaking about self care is, are you filling your cup? The question resonates with me and, particularly in these unprecedented times, I have begun to seriously focus on self care and healthy living. After having had my own health related concerns in recent years I decided to take a look at my lifestyle and realised that I was not taking enough exercise, I was eating the wrong foods at the wrong times, and I was allowing work to consume my life to a degree that was not conducive to a healthy work/life balance both physically and mentally. I had to make changes, but I knew that tackling everything at once was not going to be sustainable in the long term, so I started with small steps. Here are five ingredients with which to fill your cup that I believe are essential to maintaining physical and mental health. #1. Exercise My first commitment to myself was to walk for 30 minutes at least 5 times a week. I knew this would be the easiest place to start as I enjoy walking but just didn’t do it enough. That commitment paid off and I felt so good with my new-found regime that I joined a group training for the women’s mini marathon, which I completed for the first time three years ago. It was a great achievement which has spurred me on to walking at least 45 minutes a day, and often, with camera in hand, I will do more. I feel it has helped me, not just physically but mentally also, as it offers the perfect opportunity to take time to myself and clear my head of any negative thoughts that are running around in there! And as I walk along, I keep a photographer’s eye open for photographic opportunities that might present themselves. Today, my photo walks are an essential part of my daily self-care regime. My go-to places for walking are two local parks and I also enjoy walking by the sea or along a lakeshore Exercise is an important ingredient in filling my cup, but it is not the only ingredient. I like to feel that I can make a meaningful contribution in life, but I won’t have anything to offer if I don’t keep myself mentally alert and nourished. #2. Mindfulness I find that the practice of morning meditation allows me to ground myself for the day ahead and gives me some essential tools with which to respond to the ups and downs of daily life. Sometimes I listen to a guided meditation from one of the many available online, sometimes I just concentrate on breathing more deeply and becoming more relaxed. Practising mindfulness during the day as I go about my regular activities means that I slow down, pay more attention to each task and avoid getting caught up in the busyness of life. I also try to carve out some ‘me time’ during the day when I listen to music, talk to a friend, read for pleasure, enjoy a cup of coffee – anything that is relaxing and enjoyable and stops me frantically ‘doing’. Always be on the lookout for the presence of wonder. E.B. White #3. Practising gratitude "Is your glass half empty or half full?" asked the mole. "I think I'm grateful to have a glass," said the boy. From The boy, the mole, the fox and the horse. Nothing ensures feeling grateful for our health as much as having a brush with serious illness. It helps us get things into perspective and realise that some things are just not worth worrying about. Above all for me is the joy of awakening every day knowing that today I am healthy, and I feel a lot of gratitude for that. It is scientifically proven that gratitude changes our outlook on life; that feeling grateful for what we have really does have a positive effect on our mental health. Many of those battling mental health issues or addiction are asked to write a daily gratitude list as part of their recovery programme as gratitude is known to change pessimism to optimism. It’s not always easy of course to feel grateful when things seem to be falling in on top of us but if we are in the habit of practising gratitude on a daily basis we will be able to find something to be grateful for even in the darkest of situations. If we are in the habit of pursuing things that we currently don’t have and use a lot of time and energy doing so, gratitude can change our priorities and help us appreciate the people and things we do have. Saying in the morning ‘today I am grateful for x' has helped keep my cup at least half full at times. Gratitude turns what we have into enough - Anonymous #4. Creativity Our creativity is our endless source of energy. It opens our mind’s eye and fuels our adventures. It travels with us and lifts our spirits. It constantly duels with our better judgement. Give your creative side a chance to thrive. Encourage it every time it sparks. Patrick Lindsay A very nourishing ingredient in my life is creativity. I previously wrote a blog on creativity in which I stated my belief that creativity is good for body, mind and spirit. Creating content, through blogging, is a way to express myself, explore my thoughts, share my views with others. Even if my writing is simply for myself it is giving me an outlet for expression which is mentally beneficial. When we write from an authentic place within ourselves it helps us grow as human beings. Better to write for yourself and have no public, than to write for the public and have no self – Cyril Connolly All creative activities are an expression of the inner voice of the creator. In photography, through the images we make and share, we find a way of showing how we view the world, of expressing what is important to us. Photography is about being a visual communicator, it is a creative process, a process which is really about the inner journey of the photographer; about paying attention to what is special in life and finding ways to present this experience to the world. It is important not to miss the experience because we are aiming to capture the ‘perfect’ photograph. When we are in a particularly beautiful location, having experienced fabulous light and managed to capture some good images, it is worth spending some time experiencing the place in all its beauty. In all creative pursuits people are investing part of themselves, their own vision, in creations which enrich them as human beings as well as enriching the culture in which they work. It is easy to see therefore how creativity nourishes us, fuels our curiosity and is an important ingredient in filling our cup. The following is a link to an article which was published in The Irish Times last year, which I think is still very relevant: https://www.irishtimes.com/life-and-style/people/sharing-wisdom-in-a-time-of-crisis-25-ways-to-live-your-life-to-the-full-1.4221431 #5. Experiencing fully what is around us I think it is important to do the things we like to do but it’s also vital to be with people we like to be with and in places we like to be. As I remarked above, I find that every time I go to a beautiful place to take some photographs, I also spend some time taking in the experience of the place, the beautiful sight before me, the sounds and the smells. Photographers can be accused of just focussing on getting that perfect shot and not seeing what is in front of them, but as an amateur in the photography field I don’t want to fall into that trap and miss the beauty of nature that fills my soul and lifts my spirits. Photographs are often taken and forgotten, but experiences, once fully absorbed, can stay with us and sustain us for a lot longer. Particularly at the present time, my experience of wandering through the streets around Lake Garda two years ago is especially memorable For many of us, the demands of daily life - work, family, meeting deadlines, juggling demands, all contribute to depleting our energy and leave us feeling that our cup has been drained. Perhaps this is a time when we can address that situation, realise how powerless we are over many things, and take control of one of the things over which we do still have some control – our own self-care. This might be exactly the right time to unplug for a few minutes in order to recharge and refill our cup. Almost everything will work again if you unplug it for a few minutes, including you. Anne Lamott. Related Post How-to-stay-motivated-in-these-uncertain-times Further Reading Emmons R (2007). Thanks: How Practicing Gratitude Can Make You Happier. Boston MA, Houghton Mifflin. Smith JA et al. (2020). The Gratitude Project. Oakland, New Harbinger. Carr A. (2020) Positive Psychology and You. Oxford, Routledge. Updated March 2021

When I take a look back over my images I find that quite a sizeable majority of them are nature photographs of one kind or another. I seem to be naturally drawn to this genre of photography, particularly as it can encompass most of what I want to do in photography. While landscape photography is a genre in itself and needs a greater amount of sophisticated lenses than I have, I can still do small scale landscape photography while also taking in close-up and even macro photography, make use of a number of different types of lenses and even take smartphone images when I have no other camera available. Nature photography can include images of flowers, trees, insects, birds, plants and hedgerows, in fact anything that is naturally occurring can fall into this photography genre. According to Wikipedia, nature photography “is a wide range of photography taken outdoors and devoted to displaying natural elements such as landscapes, wildlife, plants, and close-ups of natural scenes and textures.” Based on my experiences I have drawn up a list of ten tips for nature photography which you may find useful. 1. Become more observant Nature photography encourages us to become more observant but also requires us to be observant – to notice changing cloud patterns in the sky, the effect of raindrops on a plant, an unusual or interesting species, something growing in an unexpected place. 2. Don’t fret over photography gear Some types of photography require certain types of lenses in order to capture the best images, and these are invariably expensive. Nature photography has something for everyone in that we can capture great images in nature with whatever equipment we have at hand or adjust our images to suit whatever gear we have available. This image was captured with my mobile phone on a beach...no, it's not a snake! 3. Isolate the subject The best nature images are achieved by choosing a definite subject and isolating it from its background so that it stands out for the viewer. Whether it is a fabulous waterfall or a tiny petal, the image will be more effective if we know exactly what we are looking at. In this way both aperture priority and shutter priority can be utilized according to the particular context, but even with a smartphone I can isolate the subject from its surroundings to showcase a particular aspect of nature. 4. Take a close up view Focusing on small subjects such as stones, shells, petals, leaves or small details of larger subjects can make for interesting nature images, as can focusing more closely on patterns and textures. 5. Get a new perspective This is something that I have tried a number of times with varying degrees of success. I get down low and shoot with a ‘snail’s eye view’ or isolate a subject by shooting up towards the sky. Sometimes I try to get in close and fill the frame. I find that every photography opportunity has many perspectives and it is important not to confine myself to the most obvious one. At times, placing the phone camera on the ground and shooting from that level can give a perspective not usually seen. 6. Take in textures Rich textures abound in nature and they provide numerous opportunities for the nature photographer to experiment with the capture of rough, smooth, shiny, soft, gritty, and so on, as they occur in nature. 7. Look for patterns Patterns in nature make interesting images, and patterns are to be found everywhere. Patterns provide subjects for close up shots, which are visually appealing, while recurring patterns or repetition of elements add a touch of uniqueness to an otherwise average image. 8. Be aware of light Photography is all about using light and the best light is provided by nature itself. That being said, there are obviously some times that produce better light conditions for photography. In my own case, I haven’t yet captured nearly enough images in the times around sunrise and sunset so I look forward to harnessing those opportunities in the coming months. My intention is to return to some of the places in which I captured a subject I liked which could be improved by capturing the subject in different light conditions. I was lucky to grab this image when the sun was falling on the side of the mountain. 9. Enjoy all that nature has to offer Perhaps one of the most important features of nature photography is not the images we bring back but the amount of enjoyment we have in taking them. Being outside in the fresh air regardless of weather, noticing things around us, particularly small things not often seen, can bring with it a sense of contentment and a lack of hurry. While I try to make good images, I know that nature doesn’t mind if they are not perfect, as nature itself is not perfect. Some aspects of nature may not look their best in certain seasons but that is how they are and they can still make good images. Nature gives a lot to the photographer, not just in the form of photographs. The final tip speaks for itself. 10. Leave no trace, and take away nothing but a photograph! Unless it's plastic! Updated January 2021

As a new photographer I made many mistakes. Some of these were easy to fix while others are mistakes that I still make from time to time. I believe that what is most important is your attitude to mistakes. Do you use them as learning opportunities or as excuses to convince yourself that you will never make it as a photographer? Seeing mistakes as learning opportunities, analyzing them and finding ways to fix them, will help you grow as a photographer and improve the images you take. Like any skill worth learning, photography takes time to master. You have to constantly work on improving your photography skills. Making mistakes is part of this process; learning from these mistakes is what will make the difference to your photography. Here are 20 common mistakes made by beginner photographers and how to avoid them. 1. Forgetting to take an extra battery. One of the advantages of using a camera over a mobile phone is that we are not using battery except for our photos. That said, it is surprising how quickly a battery can run down when we spend a day shooting, so what we don’t want is to run out of battery during our shoot only to discover that we have forgotten the spare. I learned this lesson the hard way. I was on holiday in beautiful Lake Garda. I had my camera with me during the day, and took lots of shots, then headed out again in the evening to watch the amazing sunset which had become a daily highlight of my trip. On this evening it was particularly spectacular, with the sky showing a beautiful array of colours, turning from the deep blue of day, to deep pink, purple and into vibrant orange as the sun set. I was only a few shots into this unique performance of nature when I realised what is every photographer’s nightmare – I had run out of battery and the spare was on the charger in my hotel room! Thankfully, I managed to get some shots with my phone, but I do feel that I missed a unique photo opportunity by not paying attention to this fundamental requirement. TIP: Always keep a spare battery with you. 2. Realising your memory card is full when out shooting. This can be annoying especially when you have everything lined up to take those special photos and you get a message telling you that your memory card is full. And what makes it worse is if you haven’t backed up all the photos already on the card, so re-formatting on the go may not be an option. TIP: A good idea to avoid this issue is to upload your photos after every shoot and regularly re-format your memory card. I find that having two cards with less space is preferable to having one large card. That way I can keep a spare memory card in my camera bag for emergencies. 3. Not knowing your equipment well. This can apply to camera or lenses, or any part of your equipment which you need to be sufficiently familiar with to use on the go. As a beginner photographer I was delighted to move on from my kit lens and purchased a 50mm fixed lens. I had my camera at a family function, practising in a real setting, when I was asked to take a group photo. Imagine my embarrassment when I discovered that I was too close to get everyone into the frame with my 50mm lens and had to admit that I was rather an amateur before asking the group to bear with me while I changed lens! I was grateful to go back to my familiar kit lens! TIP: Get to know your equipment inside out. Read the manual, study the camera settings, get to know everything you need to know so that when you are out shooting you can concentrate on composing your shots rather than worrying about camera settings or which lens is right for the job. 4. Poor composition. I regularly made this mistake when starting photography. I would arrive at a scene, see the beautiful view in front of me, and take a shot. Most of the time I was including far too much in the frame and the viewer had no idea what to look at. Nothing stood out in those images; they were just snapshots. Maybe nice snapshots, but snapshots all the same. On other occasions I would run into the opposite problem. I would include too little in the frame, also resulting in an uninteresting image. And I won’t mention all those pictures with slanting horizons! Composition is everything in photography so if we want to improve at photography we have to improve at composition. TIP: Take some lessons in composition, watch some videos, look at the work of other photographers, read about composition ‘rules’ and put them into practice. Poor composition is a mistake anyone can make when starting out in photography, but it can be improved, and this is something worth spending time on. When I started in photography all my horizon lines were in the centre of the frame, splitting the image in half. Then I learned that having the horizon a third of the way from either the top or the bottom made for a more pleasing image. Most often I go for one third sky but in this image I liked the way the colours crept up into the sky so leaving two thirds sky seemed best. One of the joys of photography is getting to experiment with what works best for us. 5. Not varying your images. When I started photography most of my images were landscapes. Granted, I did go to different locations to get some variations in my images, but they were still mostly landscapes. And because I was not experienced and didn’t have proper equipment for landscape photography, they were not particularly good landscape images. When I realised this, I began to vary my images. I went out into the streets and did some street photography; I tried out flower photography and nature photography where more close-up shots were acceptable. I began following my instincts and photographing things that drew me. I experimented with aperture, giving a different depth of field to some images. Now I vary my images and the photography journey has become much more exciting. TIP: Don’t stick to the same type of images all the time. Even if a particular genre of photography doesn’t appeal to you, try it out, you might be pleasantly surprised. I was. Street photography was not my favourite type of photography - until I tried it! 6. Expecting new ‘gear’ to make you a better photographer. I have indeed been guilty of falling for the lure of ‘Gear Acquisition Syndrome’. ‘Maybe if I had a better camera, I would get better shots,’ ‘None of my lenses are quite right, I need a new one.’ Is this your view? It is the view of many people starting photography. We don’t want to start off with the most expensive equipment as we may not keep up the pursuit, then we start to blame the inferior camera or lenses for what we think are poor images. I have had to change my view as I came to realise that my camera can take perfectly good shots; it’s the person taking the shots who needs to improve! This fact was brought home forcibly when I read that Ansel Adams, arguably one of the world’s best photographers, had equipment which was inferior to anything we have today, yet he was able to produce amazing images. The lesson I learned was to concentrate on improving myself as photographer and on getting to know my current equipment well before I go out and buy more ‘gear’, because no camera or lens will make me a good photographer. Granted, there may come a time when you are good enough to want better gear because better equipment will help you improve your photography even further. Until then, stick with the gear you have and improve your skills. TIP: Use the gear you currently have, get to know it so well that it helps you make good images. Only then, when you have truly outgrown your equipment because it is preventing you taking your photography to the next level, should you invest in something new. 7.Not ‘working the scene’. There are two phrases often used to describe approaches to photography. One describes the ‘spray-and-pray’ type of photographer, the one who takes lots and lots of photographs in the hope that some of them will turn out well. The other approach is the ‘one-and-done’ approach, which involves arriving at the scene, taking the shot and leaving. Neither of these approaches will give you the best chance of capturing a good image. A better approach is to ‘work the scene’. This would involve taking a few initial shots, then taking more shots from several different angles and perspectives, perhaps waiting for light to change and taking more shots. You might make some close-up images, vary the depth of field, look around for a more interesting viewpoint. The point is, you will be actively involved in making decisions, looking for optimal conditions, making rather than just taking your shots. TIP: Get into the habit of working the scene. Take several shots in each location, from different perspectives, levels and viewpoints. Maybe none of them will be the image you were hoping for, but if you cover all bases you might just get an image to be proud of. (Slideshow) I took these three images in my local park, from different angles and perspectives. 8. Not taking advantage of all the camera has to offer. I have to admit, I stayed on Auto mode for quite some time after getting my new camera. All the while I knew that, while the camera did a decent enough job, I wasn’t really developing as a photographer or capturing the kind of images which a DSLR is capable of capturing. I gradually made the move to Program mode, then to Aperture Priority, before taking the plunge and tackling fully manual. I do have more creative control over my images, but I know that there is much about my camera that I have yet to learn. It has a menu packed with features and options which are available for good reason and I do a dis-service to my photography by ignoring them. TIP: Spend some time investigating the camera menu, reading the manual and getting to grips with the controls. An experienced photographer once said that we can become creative photographers only when we know our camera so well that it doesn’t get in our way. I am not at that stage yet, so I need to take my own advice here and spend some time investigating all that the camera has to offer. 9. Taking Out of Focus images. Images end up out of focus for a number of reasons. One reason can be camera shake, which can result in a blurred image, while another reason is failure to focus on the right spot. A mistake I have made, which has resulted in disappointingly blurred parts of my image, has been using the wrong shutter speed when there is movement in the frame. TIP: Having photos that are in focus is key to becoming a good photographer, so it is important to learn how to use the auto focus settings on your camera and to practise manual focusing. Choosing a single point auto focus, rather than multi-point, can help you take sharper photos. When using a phone camera or a camera with touchscreen, don’t forget to set focus before taking the picture rather than relying on the camera to get the focus right. In this image the feet are out of focus due to the fact that I didn't get the shutter speed correct. 10. Taking all photos from the viewpoint of a standing adult. This is a common mistake of many photographers, not just beginners. Using a tripod, while necessary to avoid camera shake, can often contribute to this problem. It appears to be the most natural position from which to capture our shots, but if we want to make more creative images it is important to explore different angles and perspectives. We can try shooting upwards, crouching down and getting a worm’s eye view, stepping up on something and shooting down from above. These approaches will give a more interesting look to our images and, particularly if we are practising photography as amateurs, will help us to develop our photographer’s eye. TIP: Next time you are out shooting, try at least one new perspective. Doing this regularly will bring your photography to a whole new level. Shooting upwards can give us a perspective we don't normally see 11. Thinking there’s nothing to shoot. You have been to all your local locations, you have been to the places you know are popular for photography, you have scouted for new locations and you feel you have nowhere left to go. This can be a problem for all beginners in photography, but the good news is, there is always somewhere to go, something new to shoot, a fresh approach to take, a new perspective to try even in a familiar location. Instead of a wide-angled landscape shot, we can try a close-up; instead of shooting in a rural area we can attempt urban photography, or vice versa. We can try seascapes or cloudscapes. We can try architectural photography. We can even concentrate on creating a portfolio of shots of one subject such as trees or doors. In fact, even though I thought many times that I had nothing left to photograph, I continually realise that the only limit to the images I can make is my imagination. TIP: When you feel like there is nothing left to photograph, look online, read a photography book, join a photography group, search your imagination for ideas and they will come. There are endless possibilities for making photographs, we just have to be open to finding them. 12. Not turning around when shooting. Most times when we are out shooting, we keep going forward, looking for photo opportunities to present themselves. Then we turn around and see what we could have missed. TIP: Make a point of turning around regularly when out shooting, then you won’t miss that great opportunity that has opened out behind you. 13. Not sharing your images. You spend hours out shooting, you have several shots that you like, but you don’t do anything with them only upload them to your computer and leave them there. Take the opportunity to show your images to the world – post on family or friend group sites, social media sites, or create your own portfolio website and invite visitors. Part of the joy of photography is allowing others to view our creations. Don’t miss out on that side of this amazing hobby. If you do, you may be denying yourself another opportunity to develop as a photographer. TIP: Choose at least one platform or photo sharing site and share some of your favourite photos or join an online or face to face photography group where photo sharing is encouraged. There are lots available. 14. Image is over or under exposed. This is a mistake that I regularly made when starting out in photography. The problem was that I didn’t fully understand the exposure triangle, the relationship between ISO, shutter speed and aperture. I won’t say that I always get exposure right, even today, but it is something that I can continue to perfect. TIP: It is worth spending time learning how to get the proper exposure in our shots. Take some time to learn about light and the role which light plays in creating an image. Learn about ISO, Aperture and Shutter Speed, which are the foundations of photographic exposure. There are many online tutorials which explain this concept well, it is the basis of every beginner photography course and you will find an explanation of exposure in most photography books. Personally, I found that it was helpful to study the concept from many different sources. 15. Unsightly objects in the picture. There are more photographs being taken now than in any time in history, mainly because most adults always have a camera in their pocket. Unfortunately, though, more photographs do not mean better photographs and many people do not pay attention to what they include in the frame when taking photographs with their mobile phones. Often, we end up receiving images that would have looked good except for the tree sticking out of someone’s head, a pole spoiling the beauty of an otherwise natural landscape or a piece of litter looming large in the foreground of our scene. Unwanted objects on the edges of the frame can also spoil our picture. Fortunately, these issues are easy to remedy with a bit of care and attention. TIP: Always pay attention to what is going on in the frame. If necessary, take a few steps to one side, or pan sideways with your camera, to remove an unwanted object. Getting the picture right in camera can avoid a few embarrassing moments later. 16. Photos are not very interesting. This point relates in some ways to point #10. Often, the most uninteresting photos are the ones we take from the standing adult viewpoint. Changing our perspective, shooting from a higher or lower vantage point can pay dividends here, as outlined in point #10. Sometimes, though, it is the subject itself which is not so interesting. Making an image which is of interest to ourselves and to our viewers is at the heart of photography. TIP: A good idea is to study the work of photographers you admire. What is it about their photographs that appeals to you? How do they compose their images that make them interesting? Doing this will not only help you understand what it is in images that appeals to you, but it will also be of benefit in creating more interesting images of your own. An empty beach may not be very interesting but by getting down low we can add a little more interest to the shot. 17. Over-doing post processing. It can be tempting to keep working on a photo in a post processing, but we must know when to stop. It is particularly easy to over-do saturation, leaving the colours looking unnatural. It is suggested that 80 per cent of the look you want should already be in the image. TIP: I find that it is a good idea to work on a photo for an initial period then leave it and come back later. It is usually easier to see whether we like our post processing when we return afresh. 18. Not doing any post processing. Most, if not all, photos need a small amount of processing to make them look more pleasing to the viewer. While today’s cameras are very capable, no camera can capture that same range of light that our eyes can handle. By making small adjustments to exposure and white balance, for example, we can produce images which are closer to that which our eye sees. We are attempting to produce images that are the best they can be. TIP: It is worth doing at least a small amount of editing on your images before posting them publicly. Even very basic edits on your phone can make a difference to your images and you may want to progress to a more advanced mobile editing program such as Snapseed. When you become more familiar with what you want to do you might try Lightroom or Photoshop. 19. Not learning from your mistakes. We must realise that we all make mistakes in photography. Whether we are beginners or have been doing photography for years there will still be things we won’t get right from time to time, and that’s par for the course. What we can do, however, is learn from these mistakes so that we will make them less often. TIP: When your image is less pleasing than you would have wished, take some time to analyze it closely to see what went wrong. Do you have a clearly defined subject? Is the image in focus? Is it over or under exposed? What about the composition – have you applied some of the composition ‘rules’ to your image? By evaluating your image you will begin to name your mistakes and take steps to avoid these next time. 20. Not taking time to enjoy what you are doing. We all like to come home from a day’s shooting with some worthwhile images, and if we follow some of the suggestions here we are likely to do that, at least some of the time. But photography is not all about getting perfect images. It is as much about enjoyment of our time out shooting; it is about being present in the moments, appreciating our surroundings and enjoying discovery and learning with our camera. Of all the mistakes you make as a beginner in photography, not taking the time to enjoy the process might be the one that will result in you getting disillusioned most quickly. So whatever else you do with your photography, be sure to enjoy it! Can you add to this list of mistakes? This might not be a great image, but I did enjoy experimenting with my new iPhone camera.

I am a great believer in the practice of mindfulness. It is something I want to increasingly incorporate into various aspects of my life as I find it to be genuinely beneficial. Mindfulness is often described as ‘being present’. Being present in the moment means that we are more focused and aware. Being present to another person is often the best gift we can give. Once we become aware of what mindfulness is, it can be a simple technique that only takes a second but which can bring a host of benefits to our life. Many people attest to these benefits and more and more people are turning to mindfulness as an antidote to anxiety and stress, as well as for general well-being. Recently, as I sat in an optician’s waiting area, I happened to see an article in a magazine entitled ‘Music as a gateway to mindfulness.’ In the article the writer discussed how, to cope with severe anxiety, she turned to her lifelong interest in music and, by renewing an earlier passion for playing the harp and beginning to play regularly, she found herself in a calmer, less anxious space. There are many ‘gateways’ to living a less stressed, more mindful life. All we have to do is find the one that suits us. A few weeks ago I spent some time in my local park, wandering through the walled garden, taking photographs of plants and parts of plants, observing a little bird hopping around which I tried to capture on camera, noticing how the first signs of spring were already in the air. As I did this I had no thoughts of anything that had gone on in the past nor had I any worries or anxieties about the future. I was fully immersed in what I was doing. In fact, I realised later, photography doesn’t really allow us to be anywhere other than fully present or we might as well not be there at all! While I don’t claim to take what others might call ‘good’ photographs I do want to take the best images that I can take and one of the secrets to doing this is to be fully present in the moment. In photography, being in the moment means having a connection with our subject or our surroundings. We can’t be creative if our minds are consumed with thoughts of something that happened yesterday or last week, or if we are concerned with what will happen in the future. The practice of being in the moment, being fully present, being mindful, helps keep us in ‘the zone’; helps us get into ‘flow’, two states of being which are well documented as being beneficial to our mental health. Other creative pursuits – singing, dancing, painting, playing an instrument – can achieve the same results. Writing, for me, also provides that opportunity to be fully present to what I am doing, but it is photography that really encourages me to engage with the moment through noticing, observing and then capturing an image. Photography actually encourages mindfulness by heightening my awareness of seeing. And combining a daily walk with mindful photography is truly a gift to my health and well-being. As I walk, taking in my surroundings, I begin to become more observant, noticing things that I hadn’t noticed before. I become more aware of people immediately around me, activities that are going on, how light is playing on objects in my field of vision, the ever-changing sky. I notice the first spring buds appearing or the way trees are silhouetted against the sky. I visualise what I want to capture with my camera, how I will compose/frame a picture, how I will use light to enhance an image. I am using my eye before I use my camera. When I decide on what images I want to shoot on this particular day I begin to experiment with angles and perspectives, getting down low or shooting high to get a better point of view. This to me constitutes more mindful photography and it helps me to feel connected to my subjects and to feel invested in the images I shoot. I recall reading an article from a travel photographer who talked of the photographer as being a ‘silent witness’. I love this description. It suggests bringing a consciousness to our practice of seeing, but also suggests watching and waiting, not frantically trying to grab the next shot. By being a silent witness we actually see more and hopefully take better, not more, pictures. We might miss the one we thought we wanted, and get a better one instead! For me, photography has become a constant exploration of life. It has helped me to discover new places, to see new things in familiar places and to look at life from different perspectives. All it takes is to be open to seeing what is there in this moment and embracing what we find, but in so doing we also develop our eye and that, in photography, is never a bad thing. “The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake.” – Jon Kabat-Zinn, founder of MBSR (mindfulness-based stress reduction). if you enjoyed reading this post please share it on social media.

There are times when I almost believe that if I buy a better camera or a different set of lenses I could make better photographs. Yet I know that this is no more accurate than saying that buying a bigger or more expensive car will make me a better driver. Essentially, photography is an art form carried out by technical means, therefore it is by becoming more proficient in the technical aspects of the craft that we will begin to make better photographs. But that is only part of the story. The other part involves the mind of the photographer, the photographer’s vision or intent. Although we do, and should, strive for technical excellence, I do think that individuality is equally important. Our vision, our intent as we shoot our images, is what brings individuality to our photography craft. Helen Keller said, “It is terrible to see and have no vision.” Vision is something that belongs in the mind of each individual, it is how we see, it is what we see that others don’t see, and in photography our photographs are how we express that vision to others. In order to communicate our vision we need to spend time reflecting on that vision, thinking about our intent as we make our photographs. Randomly taking photographs will not express our vision. We need to look at our work in progress and think about where we go next. This reflection can take place any time, not just on a photography shoot. In fact, it is much better done away from the camera so that we can experience our own creative space. I found that I enjoy making abstract pictures from flowers, and experimenting with minimalist photography. This gives flower photography an added interest and gives me something to work on. What is vision? Your vision is your personal way of looking at the world. You can ask yourself why you want to take photographs. Why did you start this craft in the first place? Your honest answer to these questions will illuminate your vision. If you want something more from your photography than just snapshots then it is likely that you have some vision for your work, some intent for your photography. It is easy to see why vision could make a difference to the images we make, as without vision we have nothing to inspire us, nothing to motivate us to change this or that to see if it will make a difference to the final image. Our vision is our motivator, it is what gets us beyond commonplace images as we strive to express our own personal view of the world through pictures. Vision is the art of seeing what is invisible to others. Jonathan Swift Recently, I have been reading a lot about the vision aspect of photography as I believe it is an area for improvement that goes hand in hand with technical improvement. When I started my photography journey I didn’t really have a vision or an idea of what I would like to photograph. I soon found that the question, ‘What type of photography do you like?’ was the most often asked question so I began to think about what I liked to photograph. Initially I was taking pictures of landscapes, and I really like that area of photography. I also found myself drawn to making simple images and to trying out new techniques with different aperture and shutter speeds. I thought I wouldn’t like flower photography but discovered, when I tried it, that as a medium it had a lot to offer. I experimented with close up photography and I know I haven’t even begun to realise the potential which this area of photography has to offer. As I progressed from week to week, getting out there and capturing the images to which I was drawn, I began to clarify my vision, refine my intent and discover my preferences. Some of my earliest photographs were 'watery' landscapes. I now realise that I need more skill to capture proper landscape images, and this is an area of photography I constantly try to improve. (This was taken on auto mode. I have since abandoned using auto and am trying to master aperture priority and manual mode, to varying degrees of success!) Much has been written on vision in photography by photographer and writer David duChemin, who has written a number of books and blogs on the subject. He believes that, “Vision is the beginning and end of photography. It’s the thing that moves you to pick up the camera, and it determines what you look at and what you see when you do. It determines how you shoot and why. Without vision, the photographer perishes.” (Within the Frame, The Journey of Photographic Vision. David duChemin) I recently completed an exercise from duChemin’s ‘The Visual Toolbox’, in which my task was to sit down with my favourite photographs to see what they have in common, looking for hints about how I see the world and ‘intuitively try to express that.’ What I discovered is that my favourite images are of small things, parts of flowers or plants, and hidden landscapes. I love finding beautiful things in unusual places, seeing beauty around me in the ever-changing landscape and in things that ordinarily go unnoticed. I love to see swans glide up and down the river. I love flowers and parts of flowers, even dying flowers. I love waterfalls and water flowing in tiny streams. I love to catch an unusual action or expression and to tell ordinary stories of people and animals through my images. On the technical level, I love blurry backgrounds and freezing the motion of water. And I love to experiment; to experiment with composition, with light, with perspective. I love to find a unique shot, something hidden, a place or subject that is mine to explore and capture. Doing this assignment has helped me to recognise my vision and will go towards enabling me to refine that vision as I shoot my images, which hopefully, in conjunction with technical learning, will help improve my photography. If you would like to improve the images you make, this exercise is well worth trying. DuChemin claims that the photographs that mean the most ‘are the ones made in that tension of learning to express your vision.’ This suggests that expressing vision is not easy. It may be challenging but it is part of our photographic journey, part of our way of grappling with how we see the world and making images to convey that view to others. And because our vision is not something that others can see, finding and expressing our vision is a process that we have to go through by ourselves. Part of the work is reflecting on our vision, knowing what our vision is, what it looks like, even how it is changing, the other part is getting out and making images that try to express that vision. These two aspects of the process are interdependent. Reflecting on our work leads us to taking new approaches and trying new things, while creating new images leads us back to reflecting on what we have created and seeing how it fits with our overall vision. For me, one way of reflecting on my vision is writing about the topic in this blog, so blogging has become an important element in my photographic journey and has helped me become more passionate about the photographs I make. ********************************************************************** Sometimes I see something I like and just capture the image! I think the tree looks like it is taking a rest! I will admit, it needs some work in an image editing program! Occasionally, I find on a photo shoot that there is nothing to take, nothing ‘calls’ me and I go home empty handed or with a few shots of which I am not very proud. At other times something will draw my eye and I will do anything I can to frame the perfect shot for myself. In photography, every time we line up our shot - choose the location, angle, light, distance - every time we wait a moment, adjust our focus, change direction, every time we move a little closer, move to the left or to the right, every time we include or exclude something from our picture, it is an expression of our vision, of how we see the world, of what is important to us. Even the images we end up deleting are not total rejects - they teach us something about what we want and don't want, how we want our image to be, what we need to do to achieve that image. I remember taking this shot - I was on a photo shoot experimenting with depth of field. I almost ended up falling down a grassy bank in my effort to get this image, but it was the one I wanted! It expresses something of myself at that moment in time, how I felt about that particular image that I nearly injured myself trying to capture it! I used to love capturing pictures of swans! As my photography journey continues I hope to bring more of myself, more of my vision to the images I make. How do you express your vision? “Photographs are everywhere. The destination is much less important than the vision you bring to it.” – Dan Carr. Updated May 2021 If this post has been useful to you, please feel free to share it.

One of the main things I have learned since coming back to photography is just how much there is to learn, and I realise I will always be learning. Photography is a skill that I will never perfect, but that’s ok because for me the real joy is in learning, not just learning photography, but learning about myself as I make this journey. I have mentioned in other posts how I have come back to re-learning photography after an absence of many years. This brought its own dilemma – I wanted to learn properly and be as good as I could be, but I knew I was never going to be an expert photographer. I didn’t want to invest in expensive equipment as I wasn’t sure how much use I would make of it. I knew that potentially I would be dis-heartened when comparing myself to other photographers, even to those from whom I was learning. These three ‘dilemmas’ have come together to help me realise that if I am to progress with my learning, continue to build my confidence and not become disillusioned by comparing myself to others then I have to develop my own style of photography. What is style in photography? Some people would describe photographic style as relating to the genre you prefer; whether you like to photograph landscapes or portraits, whether you prefer street photography or taking macro shots, or whether storytelling through photography such as photojournalism is your preference. I think that individual style goes further than photographic genre. As you make more and more images you come to realise that you make decisions based on how you want the image to coincide with your photographic vision. I think your style is a combination of all the decisions you make on a photo shoot; decisions such as what your focus will be, how you will compose the shot, what you will include and exclude, what angle or perspective you will shoot from, what lens you will use, and so on. Your style is about your preference as to how your final image should look and it will become apparent that you have a particular style to which you adhere. I love to photograph reflections in water, often with a foreground, which could be a flower, a rock, a hedge or some grasses How do you realise your photographic style? One way to become aware of your style is to look at lots of photographs and get to know what appeals to you and what doesn’t. Your taste in photography will inform your own style. Another way to think about style is to look for patterns in your own image collection. When I look for patterns, I find lots of images of parts of objects, old or un-used things, unusual trees or even dead plants or trees. I have many images of hidden landscapes and places off the beaten track. I love to show subjects through a natural frame or create a blurry background. My subjects tend to be similar yet treated differently on each occasion. Style is related to your vision for your photography: your vision is what you want to create, your style describes the way you bring that vision to reality. Why is it important to develop your own style when learning photography? I have identified 7 reasons why I think it is important to develop your own photography style, particularly in the beginner stages. 1. It helps build confidence in your work All learners need confidence building to help us persevere on the not so good days. On days when I compare myself unfavourably to others, I need to remind myself that my photographs are unique to me, that they express my vision and intent at the time of capture, and for that reason they are worthy of my regard. 2. It gives you freedom to experiment Being true to your own style means that you are free to create the images you want to create. You are creating for yourself, not for anyone else, so you are free to experiment, to go where you want to go and to do what you like to do. I love to have this creative freedom and it feels particularly good on a day when I come home with images that may not be so good in themselves but that have provided a learning experience and a motivation to do things differently next time. 3. It gives you ‘tailor made’ learning experiences There are so many photography teachers, lessons, tutorials, tips and learning tools, particularly online, that you can become overwhelmed by all the learning that is on offer. I am constantly being offered ‘all I need to know’ type articles but since I have managed to distil my preferences to a few specific areas I can target my learning more accurately. I am currently viewing landscape videos by Nigel Danson and Simon Baxter, whose work and photography style I admire, and iPhone landscape photography lessons given by Clifford Pickett. Another time I might learn from a photographer whose tips for improving photography are easy to follow and achievable or follow the Instagram accounts of certain photographers. Being able to identify my own needs and tailor my learning to meet those needs has been helpful in keeping myself motivated with the right amount of challenge. 4. It helps you understand your own tastes Developing and becoming aware of your own style of photography is a step towards self-development as a photographer. Before I became aware of the style of photography I liked to practice, I was taking pictures randomly and I had no sense of satisfaction with any of them. As I developed a style it helped me understand my tastes and directed me to the right locations to do my photography. As I defined my style, I became more aware of what I wanted from my photography and more motivated to constantly try to improve my images in line with my photographic vision and style. 5. It helps you develop your strengths We all have our strengths in photography. I find portrait photography difficult because of the time pressure and the expectations that are involved. I like landscape and nature photography in particular because when I can take my time, relax, enjoy a location, and identify a subject that I want to photograph, I find that I can easily follow the guidelines that I have learned. My style of photography is relaxed. I enjoy taking a mindful approach to photography, spending time on my own, choosing when, where and how I make my images. By not trying to meet the expectations of others or produce images on demand I believe I can build on my strengths and improve at my own pace. 6. It helps to develop your creativity I have written several articles on the importance of developing our creativity and on how photography can enhance our creativity. When you establish your own style in photography, you begin to realise that what you create is uniquely yours, a result of your unique vision, something that only you can create. Creativity involves your process; it involves the decisions you make and actions you take to create your finished product. Your creative process is about doing something in the way you want to do it. When you embrace your own style, you are embracing your creativity. 7. It increases your enjoyment of what you do I believe that the biggest barrier to enjoyment in anything we do is having to meet expectations that put us under pressure to please someone else. When we are acting on our own behalf, when we are comfortable with what we do and remain true to our own vision and style, it is much easier to enjoy what we do. I love to watch clouds and try to photograph interesting cloud formations. As I was admiring the view on this beautiful day I spotted a cloud coming across the sky. It almost looked like a plane coming in to land. I got out my phone and took the image before it moved off Developing your own photography style can be a daunting task, particularly as a beginner. Yet if we don’t listen to our own inner voice, if we don’t pay attention to our own likes and dislikes, even if they change occasionally, then we won’t be able to produce creative work that we are proud of. So it is worth getting to know your style, learning what it is that makes your images stand out as uniquely yours. You may be photographing the same thing as others but you do it your way, and that is what will make a difference to your photography. Have you discovered your photography style? If you have found this post useful please feel free to share it. You might like to read an earlier article I wrote on a related topic https://www.wildwillowways.com/post/composition

In my last blog post I ended with the observation that there appears to be a tension between being an observer who looks and experiences fully each moment of life and a photographer whose main intent is on capturing a beautiful image of that moment. It begs the question - does the photographer miss the moment? Or does he or she become so fully engrossed in observation of the scene - being acutely aware of light, beauty, emotion - that the moment of pressing the shutter becomes part of the overall experience? Do our attempts to document the moment mean that we miss the experience of being in that moment, or does photography, by forcing us to observe more closely, to appreciate beauty and to notice little things, actively encourage us to live more fully in the moment? Jon Kabat-Zinn, who helped to introduce mindfulness practices to the western world, defined mindfulness as “paying attention, in a particular way, on purpose, in the present moment and without judgement”. You might say that it’s easy to see how this definition fits with photography. Interestingly, however, Jared Gottlieb, in a National Geographic article entitled ‘The Art of Mindful Photography’, posed a very pertinent question when he said, “Photos can be a wonderful way of sharing meaningful experiences with others, but I worry that my attempts to document the moment make being present in it a challenge. Does photography support awareness of my immediate experience, or detract from it?” Professional photographer Andrew Paynter, who has shot photographs for a host of well-known clients such as Coca Cola, Adidas, Converse and Apple, makes a similar point when he says, “We are here on this earth to experience, and that is number one. The camera can document our experiences, but there’s a risk of not being a part of what is happening.” www.andrewpaynter.com Like many others I have heard and read a lot about mindfulness and how its practice can support our mental health, and indeed for some time I have been trying to include aspects of mindfulness into my daily living. The great thing about mindfulness is that it’s not just a practice that we use during specific times of our lives, such as during meditation, rather it can be used to enrich all aspects of our lives. It wasn’t a difficult jump to become interested in the art of mindful photography and to consider it as a useful tool for looking after mental health. Due to my interest in mindfulness and its benefits to mental health, it was easy to become interested in mindful photography But can mindful photography really lead us to a more mindful way of living? It is certainly true that we are currently taking more photos than ever before, and we are being inundated with images on various social media platforms. If our aim is to document as many experiences as possible, or to compete with others for the best image, then we could safely assume that our aim is not to engage in mindful photography. The important issue here is intent; what is my intent as I go out with my camera? If my primary intent is to walk mindfully, be aware of my surroundings, pay attention to what is around me, take photos of those things to which I am drawn and not to be judgmental of my shots then I am engaging in mindful photography. By setting aside time to go out and take photographs, with no rush and no expectations, we give ourselves time to be present in our surroundings and freedom to explore the world around us. If the observations of Gottlieb and Paynter are accurate in today’s world, then maybe mindful photography is exactly what we need to practice. If we are at risk of documenting too many experiences with our cameras, posting too many images online, and not being part of or experiencing what we are documenting, then mindful photography may be what will draw us back, help us to slow down, notice what is around us, become aware of those things that make us pause for a moment. If our photography practice is to become a mindful photography practice it will ask us to tune out the busy world, retreat into the silence, and to listen to what that silence reveals to us. Perhaps Jeremy Sutton has struck a balance when he says: “While we often snap photographs without thinking, a camera can hold the key for reconnecting with the present. But it must be used sparingly, with thought and engagement with the subject.” https://positivepsychology.com/mindful-photography/ When walking I simply capture images of subjects which catch my eye. They may not be big subjects of beautiful things, but to me they have their own unique beauty In my next blog I will discuss why I tried mindful photography and how it has completely changed my photography practice. You might also like to read my previous blog, How Photography Can Help Us To Appreciate Life's Precious Moments Know anyone who might enjoy this post? Please feel free to share the link.

Most of us underestimate the power of gratitude to boost our mental wellbeing. When I was young, I often heard the phrase ‘count your blessings’ but I certainly didn’t realise the multitude of positive effects which counting our blessings can bring, including increasing our happiness and life satisfaction. Today I have come to believe in the power of gratitude to make a difference to our outlook on life and thereby improve mental health. When I am grateful for life, for health, for beauty and for the love that is abundant in my life, and when I focus on this gratitude and have an appreciation for what is, I cannot at the same time entertain self-pity, envy of others or negative thoughts, and this has to be supportive of my wellbeing. But that is just my opinion. What does the science say? There is a sizeable amount of research to back up the claim that gratitude increases our happiness. One of the main cornerstones of positive psychology is the psychology of gratitude. I have an interest in this area and I recently wrote a post entitled What is Positive Psychology and How Could It Change Your Life? Positive psychology starts from the premise that most people are happy most of the time and that this sense of wellbeing can be built upon. One of the areas of our lives that we can develop is the area of gratitude, and there are many reasons why we should cultivate an ‘attitude of gratitude’ in our lives. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Giving thanks can make you happier. Published: November, 2011 Harvard Health Publishing - In Praise of Gratitude There is a growing body of research which suggests that gratitude can be seen as a ‘life orientation’ in some people. in other words, for these people gratitude is not just practised when they are thankful for something done for them. Rather, their feelings of gratitude stem from noticing and being appreciative of the positive things in life (Wood et al., 2010). Other researchers refer to the existence in some people of a ‘grateful trait’ (Watkins, Woodward, Stone & Kolts, 2003). We can all develop this attitude of gratitude and become more appreciative of the little things that are available to us every day, and what emerges from the research is that feeling gratitude is extremely powerful. There is a strong link between gratitude and happiness, and happiness is related to life satisfaction and general wellbeing. Cultivating gratitude will therefore benefit our health in a multitude of ways. Often when I look at photographs from a certain place they bring back memories of that time, the people who were with me and the emotions I felt, which all invoke a sense of gratitude As well as having images in our general photography collection which bring back good memories, one of the benefits of doing photography more mindfully is that it increases our sense of gratitude and, as we have seen from research, it follows that this will bring benefits to our mental health and wellbeing. But how exactly does mindful photography help to increase our sense of gratitude? Louie Schwartzberg, a cinematographer, suggests that the work he does with time-lapse photography can be a form of meditation. Schwartzberg states, “Nature’s beauty is a gift that cultivates appreciation and gratitude,“ and he talks about how there is a connection amongst us all, and a universal rhythm in life (Schwartzberg, 2011). I can easily see, when I think of a typical mindful photography shoot, how this is so. I go to my chosen area and observe my surroundings, using my senses to really be in the place and in the moment, listening to sounds and becoming aware of any smells around me as well as taking in the visual environment. I look around for photo opportunities, assess the possibilities for landscape images, close up images, how to use different perspectives, how to vary depth of field, and so on. I consider how best to compose my image and how I can convey the emotion I feel in this place. When I fully absorb a scene in this way, I become aware of aspects of the scene that will not be part of my photo shoot, such as the gentle swaying of flowers and grasses in the breeze, the lapping of water onto the lake shore, the twittering of birds and the buzzing of bees, the warmth of the sun on my face. Seeing, hearing and sensing the beauty of nature produces moments of awe and wonder, moments when I can leave aside the busyness of everyday life, of ‘doing’, and spend a few moments just ‘being.’ It is in these moments, which are part of the mindful photography experience, that I feel gratitude for being alive and for all that life gives me. Most of my mindful photography experiences are in places where I am close to nature, such as woodlands, lakeshores, near mountains or by the sea. Even when I am close to home, in a built-up environment, my mindful photography practice urges me to see beauty wherever I can, particularly to try to find beauty in the mundane. No matter what environment I may be in, I can walk slowly, observe, listen, and appreciate what I see and hear. Mindful walking has become recognised as a way to connect more with the world around us, so when we add a camera to that experience, we use our photography as an acknowledgment of the unique beauty that we see and that we are privileged to capture. We begin to appreciate what is on our doorstep as well as the magnificent landscapes and beautiful places that we may be fortunate enough to visit. In mindful nature photography we can see trees, hedges, plants and flowers with different eyes, while in urban landscapes there is an abundance of features, such as lines, shapes, texture, contrast, reflections, light and shadow, to draw our eye and extend our powers of appreciation. When we begin to notice that which we were previously too busy to notice, we become open to hearing how our images speak to us. Our final images are always a collaboration between ourselves and our subject. Regardless of how great our equipment may be, we are still influenced by weather, light, creation (natural or human) and time, and our interaction with each, in order to produce our final image. When we ask ourselves what we have learned in making each image, and acknowledge our interdependence, we have a perfect opportunity to show gratitude to our subject, to show gratitude for the experience and to show gratitude for everyone and everything which had an influence over our final creation. In mindful nature photography we can see trees, hedges, plants and flowers with different eyes ********************************* This is one in a series of blog posts relating to mindful photography. You might also like to read my previous blogs: How Trying Mindful Photography Really Changed My Perspective Does Photography Support A Mindfulness Experience Or Take From It How Embracing Mindful Photography Has The Power To Transform Your Life 3 Powerful Reasons To Embrace MIndful Photography If you know anyone who might enjoy this post, please feel free to share the link.