Friday, October 5, 2012


I want to start by saying that meditation has been and still is for me one of the most exiting aspects of life.
this connection and discovery of the unknown/unseen world that is with in us and outside of our selves has kept me fascinated and motivated to the practice of meditation. 
I spent a portion of my life looking for this magical door way to the other side through many means - most of which have been not only useless but counterproductive for ME as well - mainly speaking of drugs here and happy to report that it's been a relatively shot time of experiment and have found no need for it for nearly 20 years now. not only that but I understand the minds workings today much better and see the importance of keeping it "pure" as much as possible.
keeping the mind "clean" on a physical level is the easy part for me today - working on other aspects of it to keep it "clean" is the hard part. 
such as what I put in to my head and what I entertain in there.
movies, T.V , internet any of these is an easy way to see what we put in.
then we have people and conversations, social activities and hang out, ways we spend our time in the presence of other people.
then there is what I do with myself... productive or nonproductive - healthy or unhealthy activities or behaviors.
and last but not least - what do I think about.    

I want to categories these in to 5 levels of having a "mindfulness mind"
  1. physical
  2. entertainment
  3. social
  4. behavior
  5. inner   
these are things to keep in mind - no punt intended - if one wants to really get somewhere with meditation. and are 5 points I have as a check list I can go through and see where I can change something if I don't feel good on some level. 
it's easy to want to point the finger outside of our selves to why we are upset or down but I believe more and more so that the out side world has little with the way I feel and think. that world changes depending on how things are with MY inside world.
and so paying attention to my connection and way I filter the world and myself in my mind.

what is it and why do it?

I will give you my opinion here in a short view and again I have atached some good readings i found as well so please don't take my view to the bank... never the less here it is ;

our lives, for the most part, are lived under many vails of illusion and delusion.
the way we see the world and the way we see our selves.
this would be the first reason to meditate - see the TRUTH!
the second is the idea of self will or free will.
so long as we are connected to cause and affect - karma - our so called free will is not free!
it is driven by that which came before it and then to make matters even worst - are reactions are driven by fear and desire. 
to have TRUE free will one must be free of desire and fear. ( not all but the ignorant ones )  
so the second reason for mediation is FREEDOM.    

so there ou have it in a "nut shell"  :)

“Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.”
― Voltaire
We realize—often quite suddenly—that our sense of self, which has been formed and constructed out of our ideas, beliefs and images, is not really who we are. It doesn’t define us, it has no center.


"Everything changes when you start to emit your own frequency rather than absorbing the frequencies around you, when you start imprinting your intent on the universe rather than receiving an imprint from existence."

Barbara Marciniak
Meditation is one of the Five Principles of Yoga. It is the practice by which there is constant observation of the mind. It requires you to focus your mind at one point and make your mind still in order to perceive the 'self'. Through the practice of Meditation, you will achieve a greater sense of purpose and strength of will. It also helps you achieve a clearer mind, improve your concentration, and discover the wisdom and tranquility within you. Know the basics of Meditation and learn the different Meditation Exercises and Techniques in the following sections:

But what exactly is Meditation? 

According to Dr. Joan Borysenko, a pioneer in the field of mind/body medicine, Meditation is anything that brings us to the present and keeps us there. This makes Meditation easy for us to incorporate into our lives. Now, do not start thinking of making shopping as your form of Meditation. Living in the NOW is one thing to keep in mind when meditating. 

Meditation may take on many forms but its foundation basically lies on three principles: 

  1. In order to concentrate, we focus on one thing or object.
    Our object of focus may be our breathing, a word that we repeat whether verbally or mentally, or the sensations that we feel in our body. Meditation usually involves the senses for when we smell, feel, or listen, we start to live more in the present.

  2. When our thoughts start to wander, we take them back to our object of focus.
    “Quieting” the mind is not easy so don’t castigate yourself every time you find yourself thinking of other things aside from your object of focus. Reprimanding yourself will just make it more difficult for you to focus.

    Whenever you find yourself thinking of some other thoughts, don’t fight them but rather acknowledge them and let them pass. Meditation has nothing to do with hiding our thoughts or suppressing them. When you get distracted, just go back to your object of focus.

  3. During Meditation, ignore all irrelevant thoughts and sensations.
    Meditation doesn’t bring us to another place of existence so don’t expect it will. When meditating, we will still be able to hear the people around us. However, we don’t let these distract us. We don’t let these bring us out of the NOW.

The Me in Meditation

So you ask, what do I get from Meditating? 

As mentioned earlier, Meditation helps us relax and concentrate. We become more aware and observant because we are more focused on what is happening at the moment. 

Meditating is an efficient and effective technique that helps us control our mind and relax our bodies. It does not only make us more conscious about what’s happening around us but we also become aware of what’s happening within ourselves. 

Meditation may not be able to turn that one big, busy street called life into a park, but it might just help you stop and see the flowers around the corner. 

Here are the Twelve Principles of Meditation: 

  1. Set aside a special place for Meditation.
  2. Choose a time when your mind is free from everyday concerns.
  3. Using the same time and place each day, condition the mind to slow down more quickly.
  4. Sit with your back, neck, and head in a straight line, facing North or East.
  5. Instruct your mind to remain quiet for the duration of your session.
  6. Regulate your breathing – start with 5 minutes of deep breathing, then slow it down.
  7. Establish a rhythmic breathing pattern – inhaling then exhaling for about three seconds.
  8. At first, let your mind wander – it will only grow restless if you force it to concentrate.
  9. Now bring the mind to rest on the focal point of choice – either the Anja or the Anahata Chakra.
  10. Applying your chosen technique, hold your object of concentration at this focal point throughout your session.
  11. Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.
  12. After long practice, duality disappears and Samadhi, the superconscious state, is attained.

Meditation doesn’t take much from you and it definitely doesn’t cost much. In fact, it might not cost you anything at all. 

The place where you Meditate doesn’t have to be anywhere fancy. Just make sure that you are comfortable in that place and that you could practice without so much distraction. It would be nice to find a quiet corner in your house because the area where you Meditate would help you quiet your mind. 

Of course, don’t Meditate during the middle of the day when you would have to work and deal with your everyday concerns. The ideal time is during dawn or dusk when the atmosphere is charged with spiritual energy. 

The important thing is to make Meditation a habit in your daily life. When you practice on a regular basis, your mind responds to what you ask of it once you sit down. After some time, your mind will start to ask for this quiet time and Meditating would become perfectly natural for you. 

Stop what you are doing and focus on your breathing for 60 seconds: In meditation, one of the most important aspects is breathing. There is always the focus on the inhale and exhale of the breath, and the reason is because breathing is a link between the conscious and unconscious mind. It is the only controllable activity that can give us life or take it away if we stop, yet many are not conscious
of their breathing. Are you thinking of breathing throughout your day or when sleeping? Perhaps not, but you continue to do it. By being aware of your breath it can lead you to live in the present moment. The only time you ever have is Now, you can not physically live in the past or future, so stay conscious of your thoughts. If you have reoccurring 'life movies' playing in your mind and feel you can not stop them, concentrate on the breath. Simply becoming aware of your thoughts and breathing can help to bring you back to the present moment, and remember it's called the 'present' because it's a gift. Much peace. ~ 

The Different Types of Meditation

Meditation is one of the five principles of yoga. It an important tool to achieve mental clarity and health. An overview of the different beginner and advanced meditation techniques will aid in choosing the right meditationexercise for you.

There is not just one way to meditate. You must find the way that is best for you personally. Meditating can be done in various ways and there is an indefinite number of Meditation techniques that you can use for an indefinite number of goals. It does not matter what Meditation technique you choose, the foundation of all techniques is focus and attention. 

Emptying your MindTherefore, we are first going to work on Concentration Techniques. The goal of these exercises is to improve our concentration. We must learn how to focus in order to bring the endless stream of thoughts to a standstill and to limit our thoughts to only those that are relevant for this moment. Emptying our mind by means of focus and concentration is for most people the most difficult and the most important aspect of Meditation. Therefore it is not surprising that by far the greater part of all Meditation techniques is concentrated on this aspect. The better you can focus the easier it becomes to get into a deeply meditative situation. In some meditative schools the final goal of Meditation is to be 100 % focussed. In this state, according to many spiritual traditions, you reach a situation of Samadhi: you become one with the object of your Meditation. Zen-Meditations, mantra Meditations (TM) and object Meditations all belong to this category. 

Observing your MindIf you want to go further than only emptying your mind the next step is learning how to become more aware of our thoughts, emotions, and sensory perception. As distinct from the exercises for clearing the mind, Insight Meditation allows us to welcome all our thoughts and physical sensations. We accept our sensations and thoughts as they are. Not judging, accepting, letting things go, being patient help us to minimise the impact of our thoughts on our actions. We become more the observers instead of the ones that undergo. Vipassana Meditation, concentration training and mindfulness Meditation belong to this category.

Contemplation and Self ExaminationOur perspective becomes wider, we see our problems less as problems and we can start with the techniques from the third category for self-examination and contemplation. ThroughContemplation and Self Research, we learn to understand the nature of our problems and the working of our mind. How does your mind work, how dependent are you on certainties, how do you involuntarily make your suffering worse…..etcetera? Insight gives us a strong motivation to start working on our problems. 

The fourth category, Meditation in Motion, consists of all forms of Meditating in which we are active. We strengthen our attention and our awareness by focussing on our motions. The most well-known forms of motion-Meditation are Tai Chi, Qi Gong, Chi Neng and walking Meditations. 

Advantages of MeditationBesides the first four groups of Meditation exercises directed at concentration and self-awareness,Goal-oriented Meditation can help us to start working on certain goals right away. We can stimulate the curing of diseases or the achieving of our goals by means of, to give an example, visualisation exercises. We can open our hearts by practising Meditations which are aimed at forgiveness and sympathy. During our Meditation we can consult our intuition when we are faced with a dilemma or a difficult decision. We can use affirmations in our Meditations to enlarge our self-esteem. The possibilities of this category of Meditation are really unlimited. With the necessary creativity we can apply Meditation to all aspects of our life. What Meditation technique works best for you is purely individual and a matter of trying out. We do advise you to start with spending a lot of time on exercises that train your focus and your concentration. These abilities you will need with all forms of Meditating and will already have a marked positive effect on your life. If you discover that you like Meditating, then you can go on with the more advanced forms of Meditation aimed at self-examination. If you are only interested in using Meditation exercises for a certain problem, a question or the improving of certain achievements, then you should choose an exercise from the final category. After Meditating in the same way for a long period of time, do not hesitate to experiment with different techniques. In the course of time you may have made so much progress that in your present state of development it is better to start using techniques that are more fitting in your new situation. 

If you are looking for specific exercises go to our website and visit the pages that deal with Meditation techniques. Here we have arranged a large number of exercises according to the categories mentioned above. 

This article was contributed by: This site is providing lots of information on meditation, meditating, meditation techniques, meditation postures, meditation courses, meditation products, the advantages of meditation and a meditation forum. 

Meditation - Tratak, Yantra and OM

Meditation is one of the five principles of yoga. It an important tool to achieve mental clarity and health. An overview of the different beginner and advanced meditation techniques will aid in choosing the right meditationexercise for you. 

Tratak or steady gazing is an excellent concentration exercise. It involves alternately gazing at an object or point without blinking, then closing your eyes and visualizing the object in your mind's eye. The practice steadies the wandering mind and concentrates the attention, leading you to focus with pinpoint accuracy. Wherever the eyes go, the mind follows, so that when you fix your gaze on a single point, the mind too becomes one pointed. 


The Practice of Tratak

The technique of Tratak remains much the same, whatever the target of your gaze is, though naturally you will have to adapt it slightly when meditating outdoors. 

1. Place the object at eye level, three feet (90 cm) away from you.
2. First regulate your breathing, then start to gaze at the object without blinking.
3. Don't stare or gaze vacantly - just look steadily without straining.
4. After about a minute, close your eyes, and keep your inner gaze steady, visualize the object.
5. When the after-image vanishes, open your eyes and repeat. 


Yantras are geometrical diagrams which serve to focus the mind. Like a mantra each yantra has a specific mystical meaning. 

OM - A Powerful Symbol

TratakA commonly used symbol to focus on while practicing Tratak is the OM symbol. To a yogi no symbol is more powerful than the syllable OM, as witnessed by these words from the Mandukya Upanishad: "OM: this eternal word is all; what was, what is and what shall be." In the Sanskrit letter the longer lower curve represents the dream state, the upper curve stands for the waking state and the curve issuing from the center symbolized deep dreamless sleep. The crescent shape stands for "maya", the veil of illusion and the dot for the transcendental state. When the individual spirit in man passes through the veil and rests in the transcendental he is liberated from the three states and their qualities. 

Candle Gazing

TratakA candle flame is the most widely used object for Tratak, as it easy to hold an after-image of the bright flame when you close your eyes. You should place the candle at eye level in a darkened, draught-free room.

highly recommend some Vipassana!!!!

Vipassana Meditation

The Technique

Vipassana, which means to see things as they really are, is one of India's most ancient techniques of meditation. It was rediscovered by Gotama Buddha more than 2500 years ago and was taught by him as a universal remedy for universal ills, i.e., an Art Of Living.
This non-sectarian technique aims for the total eradication of mental impurities and the resultant highest happiness of full liberation. Healing, not merely the curing of diseases, but the essential healing of human suffering, is its purpose.
Vipassana is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind full of love and compassion.
The scientific laws that operate one's thoughts, feelings, judgements and sensations become clear. Through direct experience, the nature of how one grows or regresses, how one produces suffering or frees oneself from suffering is understood. Life becomes characterized by increased awareness, non-delusion, self-control and peace.

The Tradition

Since the time of Buddha, Vipassana has been handed down, to the present day, by an unbroken chain of teachers. Although Indian by descent, the current teacher in this chain,Mr. S.N. Goenka, was born and raised in Burma (Myanmar). While living there he had the good fortune to learn Vipassana from his teacher, Sayagyi U Ba Khin who was at the time a high Government official. After receiving training from his teacher for fourteen years, Mr. Goenka settled in India and began teaching Vipassana in 1969. Since then he has taught tens of thousands of people of all races and all religions in both the East and West. In 1982 he began to appoint assistant teachers to help him meet the growing demand for Vipassana courses.

The Courses

The technique is taught at ten-day residential courses during which participants follow a prescribed Code of Discipline, learn the basics of the method, and practice sufficiently to experience its beneficial results.
The course requires hard, serious work. There are three steps to the training. The first step is, for the period of the course, to abstain from killing, stealing, sexual activity, speaking falsely, and intoxicants. This simple code of moral conduct serves to calm the mind, which otherwise would be too agitated to perform the task of self-observation.
The next step is to develop some mastery over the mind by learning to fix one's attention on the natural reality of the ever changing flow of breath as it enters and leaves the nostrils.
By the fourth day the mind is calmer and more focused, better able to undertake the practice of Vipassana itself: observing sensations throughout the body, understanding their nature, and developing equanimity by learning not to react to them.
Finally, on the last full day participants learn the meditation of loving kindness or goodwill towards all, in which the purity developed during the course is shared with all beings.
short video (5.7 MB) about the observation of breath and bodily sensations in this technique can be viewed with the free QuickTime movie player.
The entire practice is actually a mental training. Just as we use physical exercises to improve our bodily health, Vipassana can be used to develop a healthy mind.
Because it has been found to be genuinely helpful, great emphasis is put on preserving the technique in its original, authentic form. It is not taught commercially, but instead is offered freely. No person involved in its teaching receives any material remuneration.
There are no charges for the courses - not even to cover the cost of food and accommodation. All expenses are met by donations from people who, having completed a course and experienced the benefits of Vipassana, wish to give others the opportunity to benefit from it also.
Of course, the results come gradually through continued practice. It is unrealistic to expect all problems to be solved in ten days. Within that time, however, the essentials of Vipassana can be learned so that it can be applied in daily life. The more the technique is practiced, the greater the freedom from misery, and the closer the approach to the ultimate goal of full liberation. Even ten days can provide results which are vivid and obviously beneficial in everyday life.
All sincere people are welcome to join a Vipassana course to see for themselves how the technique works and to measure the benefits. All those who try it will find Vipassana to be an invaluable tool with which to achieve and share real happiness with others.
You may apply for a Vipassana meditation course by completing and submitting an application for a scheduled course.


ALPHA BRAIN WAVES is the frequency where you can reprogram the MATRIX through TRANSCENDENTAL MEDITATION. 

An alpha brain wave is an energy frequency between 8 Hz – 12 Hz. Otherwise commonly known as “zero point” in conscious manifestation. It has been scientifically shown to be the human frequency in all of our chakra systems that has the most condensed spiral wave of information, highest vibration and also maintains the most calming mode in the human body.

People, who resonate in alpha more often naturally will be of higher vibrations in order to match that frequency and as a result are sick less frequently, manifest easier, live longer, etc.
Any meditation practice that gets you into the “no thought” alpha state of consciousness such as meditating, yoga, exercise, arts, music creation, etc. can be the instrument that connects you to that higher vibrating frequency. It is a good alternative to medicating peoples of higher vibrations. In alpha, many people activate their pineal gland and believe to have spiritual insights as well. The alpha brain wave is the frequency in which ALL people can attain to make a spiritual 3rd eye connection with the unified field where the ONE universal mind resides…it is the FORCE.

The force is within you always.
Just tap into it with a pure, positive intent regarding ONLY the outcome.
If you meditate in alpha with a negative intent, it will not work well as that frequency is not in matching vibration to the highest emotional frequency in creation, which is unconditional love always.
The reason why synchronicity (a divine order of cosmic events aligning to fulfill your meditative intentions) works best for people who are able to maintain that blissful 8Hz-12Hz frequency is because they have silenced the ego-minded brain, allowed their higher self to link to their heart frequency to guide their brain and human energy field to magnify their intended manifestations, and reconnect to the universal ONE mind…God/Goddess consciousness.

We all live in a holographic reality designed individually and collectively by our consciousness.

Your brain is a loop tool and reflects memories of past images looping itself and you are adding to the visual every day. When 1% of society performs TRANSCENDENTAL MEDITATION, they affect the 99% positively. The effects of our individual and collective MATRIX being reprogrammed while tapping into alpha have been proven accurate in numerous brain research studies. According to a 1968 study of the Maharishi Effect by Dr. Robert Keith Wallace at UCLA, when people focus on END RESULT feelings that an outcome has happened, not that it will happen, but that it’s done; the societal outcomes reflect the electromagnetic energy sent out from the hearts of the participants of such mediation groups. To prove this point accurate, there has been over 60 scientific studies of meditation groups focusing on peace violent communities such as in a case study where participants in war torn areas of Israel and Lebanon who were trained to feel the feelings of peace and oneness with the unified consciousness in all things resulted in measurable results where terrorist activities drop to 0%, crimes declined, and hospital visits declined during the meditation time frame.
The mathematical formula that came from such experiments showed that only 1% of any population is needed create the energy of positive, loving change.

The shift is YOU.

Do not try to change or convert others. That will never work, because reality is an illusion in your mind and you are just fighting within yourself. You must shift YOU. By doing so, you shift into a new PARALLEL REALITY that matches your frequency.

The entire system of the individual gained a profound state of relaxation far greater than REM sleep and the 1% of the population that meditates in oneness has a collective power to affect the other 99% who has no clue why they stopped the violence during the meditative period. The positive, spiritual energy of unconditional love and oneness is far greater than the energy fueled by FEAR often shown in today’s religions and politics. The key to meditating in ALPHA is to focus on the end result as if it has already happened and soon to be a physical reality.

 Again, we are all living in our own holodecks we carry around us all the time.
We are our own “orbs” bouncing off each other like a Vesica Piscis sharing dual experiences over and over again like a Flower of Life pattern. Once you awaken and become self-aware of how the program works, then you can have more control over how you create your physical manifestations instead of letting your unconscious thoughts create havoc in your life and can work more “intently” on making it a reality. “INTEND IT.” The force has always been WITHIN you and everyone else always. USE THE FORCE! Join us as you are to be part of that 1%!

Below are FREE resources on the power of ALPHA meditation for the user and how it reprograms the matrix.

“An Introduction to the Transcendental Meditation (TM) technique” by Dr John Hagelin. Dr. Hagelin is the Director of the Institute of Science, Technology and Public Policy, International Director of the Global Union of Scientists for Peace, President of the United States Peace Government, Minister of Science and Technology of the Global Country of World Peace.

“Hugh Jackman and Howard Stern discuss Transcendental Meditation” by Hugh Jackman & Howard Stern.

“Oprah Winfrey on Transcendental Meditation” by Oprah Winfrey

“Transcendental Meditation Program of Fairfield, Iowa” by the City of Fairfield, Iowa, USA.

“Breaking the Chains of Karma” by Dr. Frank Kinslow. Living in the Sphere of Creation will manifest that which you fear and love. Most of the manifestations we create are repressed issues in our relationships. We can release the illusion of Karma using transcendental meditation techniques. These quick techniques can also be used to heal yourself from physical pain and save you from unnecessary medication and doctor bills.

“Transcendental Mediation” by Robert Roth

“The Power of the Collective” by Dr John Hagelin.

There is a variety of meditation techniques that help us get the mind into a quiet zero point state where we can reconnect with source energy (universal consciousness/God) inside us to affect the greater whole. Again that 1% of society has a greater impact on the well-being and collective behavior of the 99% according to transcendental meditation research because we're all interconnect and there's only ONE. Some techniques are yoga, painting, art, music, exercise, traditional meditation, reciting mantras, prayer circles, etc. "The best meditation is sleep." -14th Dalai Lama, Tenzin Gyatsu.

To read the FREE complete research findings from over 60 research papers covering 51 studies in the connection between unified consciousness and societal changes stemming from having loving peace and harmony within each person, please visit the links below.

“Brain Waves and Meditation” by Science Daily.

“Buddhist Deity Meditation Temporarily Augments Visuospatial Abilities, Study Suggests” by Science Daily.
“Finding Right Meditation Technique to User Satisfaction” by Science Daily.

“Demystifying Meditation: Brain Imaging Illustrates How Mediation Reduces Pain” by Science Daily.

“Evidence Supports Health Benefits of Mindfulness-Based Practices” by Science Daily.

“Mindfulness Meditation Slows Progression of HIV, Study Suggest” by Science Daily.

“Patients Do Better With Psychotherapist Who Practice Zen Meditation, Study Suggests” by Science Daily.

“Breast Cancer Survivors Benefit from Practicing Mindfulness-Based Stress Reduction” by Science Daily.

“Meditation Helps Increase Attention Span” by Science Daily.

“Mindful Multitasking: Meditation First Can Calm Stress, Aid Concentration” by Science Daily.

“Alpha Brain Waves – A Guide To Understanding” by Drew at Mental Health Tips.

“Brain Waves” by Dr. Jose Silva. Jose Silva, the founder of The Silva Method, did extensive research on brainwaves. He showed through his studies that when your brain is in alpha wave level you are actually able to reprogram yourself. He showed that it is possible to enter into the alpha level without falling asleep.

“Forgiveness and Alpha Waves” by James V. Hardt, PhD of the BioCybernaut Institute. Dr. Hardt has shown that the act of “forgiveness” also activate alpha frequencies and reprograms the users experiences.

“Vedic Sound and Brain Wave Coherence” by Dr. Alarik Arenander of the Brain Institute.

“Accessing the Super Computer Within” by Alarik Arenander, PhD. Dr. Alarik Arenander is the Directpor of Iowa’s Brain Research Institute Maharishi University of Management and studies the effects of alpha mediation and the positive impacts it has on the user.

“An Alternative NON-DRUG Solution for ADHD Children” Alarik Arenander, PhD.

 Stay on the road to freedom and you will see that the whole of the Universe is supporting you and gives you all the help you need !

peace and joy



  1. The truth is that yoga has a very special place in today's stressful existence. In the modern day pressures, it is easy to lose oneself and succumb to depression. Yoga is a form of holistic healing that helps you become stronger in mind and body from within. Dahn yoga benefits also include a fitter and more flexible body which helps you lead a more active and enriched life.

  2. Thank you! I thought I was doing some of these stretches before, but after following your instructions and getting a MUCH better stretch, I realize I was not doing them correctly at all. Excellent explanations. I will be checking out your other posts.Yoga teacher training

  3. Thanks for the nice advice and blog. Yes @Ane yoga has a very special place in today's stressful existence. In the modern day pressures. Every one should take out the time from their schedule for yoga and meditation it is not only good for our physical health but also good mentally.


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