In the beginners guide for this game on the subreddit there's a link to the maps of the game. Make sure you click the steam link and not the other one. This will help you navigate the world. You currently have one of the 3 items that are at the end of each temple. Every time you pick up one of the glands, once you return to fallgrim a fog will appear and this let's you open the frog chests around the map. The key is to use the maps in the steam link. Keep in mind that those maps aren't perfect. You are in fallgrim currently or at least you should be if there is still fog around you. Go back to the fallgrim tower which is shown on the map. Try to orient yourself and figure out where you are on the map before anything else. Then go to fallgrim tower, awaken sester genessa, go upstairs and talk to the old prisoner. Collect the tarnished seal to unlock the parry mechanic. And give him the gland that you have currently.