• 4 Tips for Emotional Well-Being While Staying at Home

    4 Tips for Emotional Well-Being While Staying at Home
    Canadian poet Tanya Davis recently put out a new videopoem in collaboration with filmmaker Andrea Dorfman: How to Be At Home. Coming a decade after Davis’s and Dorfman’s award-winning piece How to Be Alone, this more recent adaptation feels just right for these days of quarantine and almost bottomless uncertainty. Her poetry feels so here-and-now that it’s easy to imagine it’s written just for us. Her softly insistent voice is not only deeply soothing, but she offers us s
  • 8 Questions That Can Help Ease Election Anxiety

    8 Questions That Can Help Ease Election Anxiety
    How are you doing?For Americans facing the COVID-19 lockdown and economic instability through the spring and summer, that became a difficult question to ask—and to answer. Things were already pretty bad. And then the presidential election began in earnest.A new survey from the American Psychological Association finds that this election is a significant source of stress for more than two-thirds of American adults—up from half during the 2016 presidential election.
  • The Brain Science of Attention with Amishi Jha

    The Brain Science of Attention with Amishi Jha
    Amishi Jha is a neuroscientist and associate professor of psychology at the University of Miami. She’s the author of a forthcoming book (2021, Harper One) on the science of attention.
    Her research focuses on the brain bases of attention, working memory, and mindfulness-based training. With grants from the US Department of Defense and several private foundations, her current projects investigate how to best promote resilience in high stress cohorts using contemplative/mind training techniqu
  • Exploring the Research on Mindfulness Training

    Exploring the Research on Mindfulness Training
    I’d like to take more of a skeptic’s orientation toward mindfulness and start with a question I often get asked when I pitch an idea for a research project. I get asked this question about mindfulness training by leaders of all kinds of organizations, and, in fact, I was asked most recently at the U.S. Pentagon, and it’s this: Does it work?The question sounds simple, but I think what’s being communicated is a little more complex. What I think I’m being asked is: Wha
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  • Strengthening Moment-to-Moment Awareness

    Strengthening Moment-to-Moment Awareness
    If you recall my metaphor for the mind as an MP3 player, this is where we can consider mindfulness as keeping that “play” button continuously engaged. We’re not rewinding or fast-forwarding. Instead, we’re pressing the “play” button in order to be in the here and now and experience the moment-to-moment unfolding of our lives. Mindfulness is a very powerful tool and concept that’s important to understand. The way I’ve defined it is as a mental
  • Training the Brain with Mindfulness Meditation

    Training the Brain with Mindfulness Meditation
    I’d like to offer you a bit of an historical perspective on the brain science of attention and the role that mindfulness has to play. Picture in your mind a scene from 100 years ago. Imagine yourself walking down the street—remembering that this is a time when there were very few cars and lots of bicycles and people walking and moving around. For someone from 1919, the idea of getting on a bicycle that’s without a back wheel and be asked to pedal as hard and fast as possible, f
  • Understanding Your Brain’s Attention System

    Understanding Your Brain’s Attention System
    Hi, my name is Dr. Amishi Jha, and I’m the director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, and associate professor of psychology at the University of Miami. I’m a neuroscientist, and what I’d love to share with you today is a little about the brain science of attention. In this series we’ll be exploring topics of attention and how they relate to mindfulness training—all useful tools for us to use in our own lives.In
  • A Practice to Reclaim Your Joy with Sebene Selassie

    A Practice to Reclaim Your Joy with Sebene Selassie
    Belonging is the sense of ease and joy we feel when we are truly present, and this is possible in any moment alone, or with others. Often, we don’t feel like we belong because we’re caught up in feelings of loneliness, anxiety, and doubt. Feelings of not belonging can be learned over time and lead us to think there’s something wrong with us, that we’re not enough—but, by the very nature of our birth and our existence, we are enough and we all belong.The global pande
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  • How Mindfulness Serves Parents of Autistic Children

    How Mindfulness Serves Parents of Autistic Children
    Mindfulness Practice Benefits Adults with MSNew research from Ohio State University suggests mindfulness training may help people with multiple sclerosis improve their cognitive function and regulate negative emotions. In the pilot study, 61 adults with MS attended either a mindfulness training (MT) group or an active cognitive training (ACT) group for four weeks, or were placed on a waitlist and received training at the end of the study. Those in the MT group practiced paying attention to the p
  • Taking A Seat at the AntiRacist Table

    Taking A Seat at the AntiRacist Table
    Buy Nothing, Have It All?Consumerism? Next, please. Friends Liesl Clark and Rebecca Rockefeller are shifting that paradigm. In 2013 they founded The Buy Nothing Project—which aims to create “hyper-local gift economies” around the world. The rules are simple: Post anything you’d like to give away, lend, or share; ask for anything you’d like to receive or borrow. As we buy less and give more, fewer items go to landfills, we save money, and all build more connected nei
  • You’re Overwhelmed (and It’s Not Your Fault)

    You’re Overwhelmed (and It’s Not Your Fault)
    Volatility. Uncertainty. Complexity. Ambiguity. In my lab at the University of Miami, these four words (shorthanded to “VUCA”) describe the type of high-stress, high-demand scenarios that can rapidly degrade one of our most powerful and influential brain systems: our attention.My research team and I study people who regularly experience VUCA conditions as part of their jobs—soldiers, firefighters, organizational leaders, and more. We investigate the powers and vulnerabilities o
  • Why Meditation is a Practice of Liberation

    Why Meditation is a Practice of Liberation
    In December 2019, I traveled to Washington, DC, to visit the National Museum of African American History and Culture (NMAAHC), at the urging of Ericka Phillips, a lifelong meditator, mindfulness meditation guide, and community organizer who also develops mindfulness-centered, community-focused workshops. She’s a rising thought leader in the mindfulness world, which is why she was asked to collaborate with the museum to design programming that incorporates mindfulness to engage audiences an
  • What Pops Into Your Mind When You’re Meditating?

    What Pops Into Your Mind When You’re Meditating?
    @wholisticallyhannah_shared this vivid memory of summertime blooms and sunsets.What pops into your mind when you’re meditating?
    “How do I get better at living my life every day?”– Cedric D.“Colors! Vibrant, swirling colours of blue, fuchsia, yellow, and green!”– Jane A.“The beans are almost done.”– @edgar_mindfulness“When I start meditating, I see my entire body on the top of a very tall mountain looking at a canyon. It’s a
  • What Clowns Can Teach Us About Building Resilience

    What Clowns Can Teach Us About Building Resilience
    When confusion and anger turn you inside out, when you feel like you’ve lost your rudder and aren’t sure whose rudder to trust, this is an excellent moment to turn toward the wisdom of the clown.All the world loves a clown! Actually, not so much. Let’s face it, clowns scare the bejesus out of people. When I tell folks that I trained as a clown I understand when they step back in primal terror and run away, screaming and sobbing.Clowns stir up uneasy feelings even for the tough
  • Teaching Mindfulness to Children and Teens

    Teaching Mindfulness to Children and Teens
    Salvador Montes, a social worker at Oak Lawn Community High School, has been helping students deal with feelings of anxiety and overwhelm by offering video game meditation sessions. Montes streams feeds from games like Spider-Man and Destiny 2 and invites
    his students to focus their attention on the game—three things they can see, feel, and hear, all while taking steady deep breaths.The Holistic Life Foundation (HLF), a nonprofit based in Baltimore, MD, expanded to two satellite locations:
  • Staggering Under the Weight of Anxious Thoughts

    Staggering Under the Weight of Anxious Thoughts
    Your father who has dementia has to move out of his house and go into a home. First there’s the emotional toll, and then the practicalities: finding a suitable and affordable place, getting him oriented to moving, and then spending your evenings wading through 83 years of his life, deciding what to keep and what to throw out. You’re also in the middle of an online course you’re taking to qualify for a higher-paying position at work. You’re living on a budget without a hai
  • Sebene Selassie Explores the Truth of Belonging

    Sebene Selassie Explores the Truth of Belonging
    Belonging is not dependent on things being as we want them to be. It is not necessary to achieve (some definition of) success, behave like everyone else, have the perfect partner, be the perfect size or shape. In fact, the forces of oppression need not even magically disappear (though that would be cool) for us to experience belonging. And get this: We also don’t need to feel belonging to belong. Belonging is truth and it is the fundamental nature of reality right here and now, whether we
  • New Meditation Apps to Download Right Now

    New Meditation Apps to Download Right Now
    EXHALE appEXHALE, designed by coach Katara McCarty, helps to serve and heal her community of Black, Indigenous, and Women of Color (BIWOC) who are underrepresented in wellness spaces. The app inspires self-care, mindfulness, and rest through practices like Soul Medicine Meditation and Ancestors Guided Imagining. “By teaching BIWOC how to rid their nervous systems of trauma, I can do something about the disparities,” says McCarty.Your Mindful Garden was recently introduced by CBeebies
  • How to Start a Mindful Journaling Practice

    How to Start a Mindful Journaling Practice
    The practice of writing in a journal, a diary, or just scribbling notes to ourselves on pieces of paper, has both a rich history and present-day appeal. The famous 20th-century novelist and diarist Anaïs Nin believed writing serves “to heighten our own awareness of life…to taste life twice, in the moment, and in retrospection.” She was on to something. Writing has a remarkable way of shifting our awareness—keeping a journal can be an accessible way to experience tha
  • How Mindfulness Can Boost Your Exercise Habits

    How Mindfulness Can Boost Your Exercise Habits
    Q.
    I’m struggling with adding movement to my day. How can I use my mindfulness practice to make exercise more intuitive?A.
    Set a clear intention before you begin. An intention is like a compass: It directs your mind, keeping you motivated and focused. Here are a few examples of powerful intentions:I am going for a run to clear my head.During this yoga class I will be kind to myself.On my walk, I’ll let these prickly thoughts fly.I’m going swimming to increase my strength.I won&
  • Empathy Fatigue is All Too Real

    Empathy Fatigue is All Too Real
    There is only so much the human heart and mind can take. Even just in the United States in the past few years, collectively we have had to process scores of US school shootings: 70 in 2019, 110 in 2018, about 40 every year from 2014 to 2017. Hundreds ofmass shootings: 417 in 2019, 337 in 2018, 346 in 2017, 382 in 2016, on and on, the pitiless numbers receding into the past like tombstones. Opioid death after opioid death, tens of thousands every recent year, and, as of publication, more than 200
  • Creating Space to Experience Joy

    Creating Space to Experience Joy
    It’s my great pleasure to introduce you to the Winter issue of Mindful magazine—It’s our kindness and connection issue. We’re all being called to tap into our deepest wells of resilience and meet this moment with skill and compassion. But how do we do that when there’s so much vying for our attention all at once? From the national trauma of racial injustice, to climate change, to cultural fragmentation, social unrest, and targeted, purposeful trust erosion
  • A Q&A with Collaborative Leadership Facilitator Miki Kashtan

    A Q&A with Collaborative Leadership Facilitator Miki Kashtan
    Stephanie Domet: What made Jessica Morey and iBme good candidates for the kind of transformational work you do with organizations?Miki Kashtan: The utter willingness to learn, receive feedback, and be honest; the commitment to collaboration that is real and genuine, which means, in particular, the willingness to ultimately not be able to control the outcome; the capacity to engage with discomfort.SD: The organization had almost complete staff turnover during the years-long process. What do you m
  • The G.R.A.C.E. Practice: A Moment to Engage in Self-Care

    The G.R.A.C.E. Practice: A Moment to Engage in Self-Care
    In the latest Mindful Live session, Michelle Maldonado discussed resilience for divided times with Mindful’s editor-in-chief Heather Hurlock and offered a short guided G.R.A.C.E. practice.The practice was created by Buddhist teacher Roshi Joan Halifax, and has been adapted for many audiences and populations, Maldonado says. Each of the letters in the acronym guide us, helping us to support ourselves in any moment. Saying the name alone—G.R.A.C.E—invites the body and the mind to
  • You Are Not Your Depression

    You Are Not Your Depression
    Depression is a classic example of what’s referred to today as an invisible illness. When you’re depressed, you may find yourself expending precious energy just so you can appear to the world as if nothing at all is troubling you. This “it’s-work-to-seem-fine” coping mechanism illustrates just one way in which depression complicates your life. Not only are you exhausting yourself pretending to be OK, you may find it hard to rally support from friends, family, a
  • Mindful Parenting: 5 Tools to Set Healthy Limits for Your Child

    Mindful Parenting: 5 Tools to Set Healthy Limits for Your Child
    It’s no leap of brilliance to remark that kids need consistent limits, yet we all struggle in different ways to implement them. Kids resist, often quite resourcefully. We want them to be happy, and we want to be happy ourselves, so we relent, perhaps because at that moment we’re too run-down to rally. Maybe our neighbors set different standards and we worry that they’ll judge us—or that our kids will. We may feel pushed to anticipate our kids’ each and every need ah
  • 3 Mindfulness Practices for Neurodiverse Meditators

    3 Mindfulness Practices for Neurodiverse Meditators
    It’s important to remember, and to celebrate, that we all have different brains and will all have unique responses to mindfulness practices. Some of us have brains that are wired with higher interoceptive abilities (easily feeling direct sensations in the body), and some are wired to easily see visual imagery in our mind’s eye. Some of us may have visceral reactions to certain sense-awareness practices, possibly being overloaded by auditory stimulation, or physical sensations such as
  • 5 Awesome Books for Kids About Mindfulness

    5 Awesome Books for Kids About Mindfulness
    Mindfulness: Is it too quiet or too serious for kids? Think again. Animals, loving-kindness, and the power of imagination can all play their part in making mindfulness kid-friendly, as these authors and mindfulness teachers have explored. Here are five of our current favorites.1. The Breathing Book by Christopher Willard and Olivia Weisser, illustrated by Alison OliverSounds TrueChris Willard and Olivia Weisser have published a growing number of educational, yet playful children’s boo
  • Learning to Celebrate Neurodiversity in Mindfulness

    Learning to Celebrate Neurodiversity in Mindfulness
    “When I’m told to focus on sensations of my breath, I feel like there is a noose wrapped around my neck, getting tighter and tighter as I keep paying attention.”This comment comes from a brilliant young autistic woman who was told by her doctor that mindfulness would be good for her anxiety. She said it did the opposite: Mindfulness worsened her anxiety. In fact, it was a very negative experience that left her feeling like a failure.It’s never anyone’s fault when mi
  • Having a Tough Conversation? Try the Reset Practice


    One of the many reasons I ran for my town’s first City Council in 2018 was to use my mindfulness training to bridge the divisiveness in our community. Earlier in the year, a majority of residents had voted for a 13-member City Council to replace the Select Board and 240-member Representative Town Meeting form of government that had been in place since the 1930s. The residents who relentlessly pushed for change pointed out a lack of accountability with 240 people making policy decisions in
  • Why Can’t I Sleep? 4 Tips for Better Rest

    Why Can’t I Sleep? 4 Tips for Better Rest
    In the latest Mindful Live session, Michelle Maldonado discussed resilience for divided times, and how that translates to our sleep patterns, with Mindful’s editor-in-chief Heather Hurlock.  While answering a question from the webinar audience about dealing with ruminative states of mind before bed, Maldonado offered these four tips for better sleep.4 Ways to Sleep Through the Night1. Clear Your Mind Before BedUnattended thoughts can percolate and “hum right below the surface&rd
  • Junior Designer

    Junior Designer
    Location: Halifax, Nova Scotia (preferably)Duration: Full TimeJob DescriptionCome join the dynamic team at Mindful—a public benefit corporation dedicated to sharing secular mindfulness with the world, as a support to good health, positive relationships, and the creation of a compassionate society. With a monthly audience of over two million, this is a chance to make a real impact! You’ll enjoy our positive, flexible, and collaborative work culture. We like what we do, but more import
  • Purpose, Fear, Love: A “Real Change” Q&A with Sharon Salzberg

    Purpose, Fear, Love: A “Real Change” Q&A with Sharon Salzberg
    Right now, many of us are wondering exactly how mindfulness practice meets the real world, in all of its complexity. What might real, transformative change for a better world look like? Is it time to panic for those of us who don’t like where society has been headed? And is it our responsibility to go out and protest for racial justice? Sharon Salzberg spoke to these and other searching questions during the Real Change virtual summit on September 4, 2020.A Real Change Q&A with Sharon S
  • 3 Simple Ways to Pay Attention

    3 Simple Ways to Pay Attention
    The most common response I hear these days when I tell someone I teach meditation is “I’m so stressed out. I could really use some of that.” I am also amused to hear fairly often “My friend should really meet you!” I’m happy to see that meditation is known more and more as something that could be directly helpful in our day-to-day lives. Anywhere stress plays a role in our problems, meditation can have a potential role in its relief.Meditation practice need n
  • How Walking In the Woods Helped Ease My Anxiety

    How Walking In the Woods Helped Ease My Anxiety
    We spotted each other at the same moment and both stopped in our tracks. A dense fog blanketed the woods and cast a ghostly aura around the fox. He lifted his head, catching a whiff of me on the early morning breeze, and then turned and silently darted through the bush.It was common for me to cross paths with wildlife in these woods, though the ravine was boxed in on all sides by dense suburbs. In the ten years I had been walking through this suburban forest I had spotted coyotes, foxes, rabbits
  • 5 Mindful Ways to Help Your Kids Find Calm

    5 Mindful Ways to Help Your Kids Find Calm
    Ali Smith, Atman Smith, and Andres Gonzales—founders of the Holistic Life Foundation—share five tips on how to use mindfulness to help kids build resilience and find calm.5 Mindful Tips for Parents1. Start with LoveIf kids know we genuinely love and care for them, no matter what happens, they will be a lot more engaged. Kids look for a support system, people who care about them, who have their back.2. Breathe The breath is a powerful tool to help kids relax physically but it als
  • Investigating Your Emotions Without Suppressing Them

    Investigating Your Emotions Without Suppressing Them
    When presented with difficulty, a first reaction may be to ward off or ignore unpleasant emotions. It’s normal. However, with practice, we can learn to lean on the comfort of safe spaces—or meditation spaces—to instead engage with them directly. One of the essential qualities of mindfulness is being with whatever comes up, rather than running away from the challenges of emotion.In this short video, founding editor Barry Boyce answers our questions about emotional health and how
  • Reading Aloud: Teaching Kids About Mindfulness

    Reading Aloud: Teaching Kids About Mindfulness
    Caverly Morgan was boarding a cross-country flight when she noticed someone in her seat. After sorting out the mix up, she found herself sitting next to Kevin Carroll, author of A Kids Book About Belonging, for the rest of the trip. The two of them hit it off like long-lost siblings, Morgan writes in a recent email exchange with Mindful. By the end of the flight, he texted an introduction to Jelani Memory, founder of children’s publisher A Kids Book About and author of A Kids Book Abo
  • The Best Gift You Can Give Yourself Is Rest

    The Best Gift You Can Give Yourself Is Rest
    Having trouble sleeping? Yeah, me too. Lately I feel like I’m running on high and pumping adrenaline in fight-or-flight mode, even when my body isn’t moving. I was off work last week, and went careening into my staycation with a to-do list of household chores and long put off paperwork to accomplish. Instead, I found myself taking comfort in my usual coping mechanisms—snacks and reality TV, and experiencing a weird cycle of sleeping either too much or not enough, neve
  • It’s OK to Ask for Help: Mindful Policing Gets Real


    Founding Editor Barry Boyce recently sat down—virtually—with Captain Eynat Naor, the Executive Officer of the New York City Police Department’s Health and Wellness Section to talk about the evolving importance of her role. Naor expands on the Health and Wellness Section’s mission to provide the support and tools needed to educate and empower their members to improve their well-being and strengthen their resilience—whether that’s physically, mentally, or emotio
  • Mindful Live Q&A with Michelle Maldonado and Heather Hurlock

    Mindful Live Q&A with Michelle Maldonado and Heather Hurlock
    Questions About Mindful LiveWill this Mindful Live session be available to watch again? Yes, you can watch the Mindful Live session with Michelle Maldonado and Heather Hurlockhere.How can I stay up-to-date on upcoming Mindful Live events? Sign up for our newsletter to stay in the loop about Mindful Live events. You can also follow us on Facebook, Instagram, and Twitter for reminders and updates.
    How can I learn more about resilience?Find resources, guided meditations, and more at
  • 3 Ways Unlearning Bias Would Benefit Everyone

    3 Ways Unlearning Bias Would Benefit Everyone
    Unconscious bias carries heavy social, emotional, and even economic costs. But the stereotypes and ideas that fuel these consequences are just that—ideas, not facts. In this seven-minute video, Anu Gupta, founder and CEO of BE MORE with Anu, explores what we can collectively gain by facing our unconscious biases.What We Gain by Recognizing Our BiasesWe can be truly present with one another.“There is nothing inherent about bias.” Gupta says. No one is born thinking that cer
  • The Ultimate Guide to Mindfulness for Sleep

    The Ultimate Guide to Mindfulness for Sleep
    Why MindfulnessWinding DownCalming WorryMindful MovementStarting Your Day
    Sleep is a critical component of overall well being. It doesn’t just heal your body; it heals your mind. A good night’s rest can change how you interact with the world by elevating your mood and improving your concentration. But in our fast-paced world, increased feelings of stress and anxiety can prevent people from tapping into the healing power of sleep. An estimated 30% of Americans are regularly sleep depr
  • Cultivating Courage and Confidence in Motherhood

    Cultivating Courage and Confidence in Motherhood
    My memories of motherhood are filled with moments of self-doubt. No mother alive doesn’t go through some self-doubt. Given all of the ideas of what is best for children, it is easy to doubt your decisions. From the mundane to the seemingly “big decisions”, it is easy to spiral into negative emotion doubting ourselves. A client of mine spent some time talking with me about the fact that she and her son and husband didn’t have a ritual for dinner together. It made sens
  • A 10-Minute Full Body Scan Meditation


    Practicing mindfulness through a body scan involves moving attention through various parts of the body:Noticing sensations that are present in your feet or hands or legs such as tingling, tightness, temperature,or noticing lack of sensation, this is something to be aware of.
    We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so.We’re practicing mindfulness each time that we bring attention to a body part and are aware that we
  • 3 Mindful Practices for Resilient Kids

    3 Mindful Practices for Resilient Kids
    On the first day of school every year, I would stand as stiff as a board in my brand-new outfit with my back pressed against our front door, waiting for my mom to take a mandatory first-day-of-school picture of me. I vividly remember wanting to get it over with so that I could run to the bus stop to shake off the jitters that came with the excitement and nervousness a new school year brought—a whole new year of drama, growth, conundrums, confusion, and fun.
     
    No matter where you are,
  • 11 Ways to Finally Stop Procrastinating

    11 Ways to Finally Stop Procrastinating
    That daunting work project, a home renovation that’s been waiting to happen, a really difficult conversation. Everyone has things that they put off until the very last minute. The good news is: Procrastination is normal. The even better news is: There are ways to shift this habit and stop procrastinating for good.In this 13-minute video, Tim Ferriss from Big Think shares 11 approaches he has found useful for overcoming procrastination.11 Ways to Stop Procrastinating for Good1. Focus on Lon
  • Why Meditation is a Key Part of Anti-Racism Work

    Why Meditation is a Key Part of Anti-Racism Work
    Iman Gibson and Tori Lund have been friends for decades, doing yoga together in middle school. More recently, they collaborated on Antiracism Meditation, an album of guided meditations with accompanying journal prompts around privilege, racism, and allyship. We asked the two teachers—one Black, one white—to talk about the role meditation plays in the urgent work of anti-racism. They let us look in on their email conversation.Tori Lund: Hey Iman,I know we have been talking about this
  • 3 Simple Ways to Cultivate Joy Every Day

    3 Simple Ways to Cultivate Joy Every Day
    The other day I spoke with a friend I hadn’t connected with since the pandemic began. When I asked how she was, she unexpectedly said she had just tasted the best cherry in her life. Her delight was refreshing, and it didn’t alter the underlying fact that she felt heavy-hearted and off-kilter because of the state of the world. She nonetheless found momentary joy in a bowl of cherries. Often, we have to coax these small moments of joy into our awareness. We have to let our g
  • Why We Need to Practice Self-Compassion

    Why We Need to Practice Self-Compassion
    In the frantic pace of life, it can be difficult to keep up—and sometimes when we make mistakes or we feel we don’t work hard enough, we leave ourselves in the dust by thinking things like “you’re not good enough.” If we’re not careful, a few harsh words here and there can evolve into excessive self-criticism.This short animation from the London School of Life suggests another way to approach those negative storylines we jog through ou

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