Use of this website is subject to terms and conditions. This sensory relaxation script will guide you to imagine a variety of sensations to help focus the mind and promote relaxation. Imagine a staircase once again. Walking down the spiral stairs. See the minute details of the flower including any texture in the petals, drops of water, grains of pollen. Are the surfaces smooth or rough? Can you imagine the scent of baking cookies? /Type /Font :LQ6DCWT6(C"eYupxh"j^9~ Starting at the top walk very slowly down the staircase, going deeper and deeper within yourself. Notice the sensations. Think of a food that you like. now imagine taking a bite of this food. Now imagine looking at one beautiful flower. Imagine this beautiful piece of crystal. Ive even gone so far as to lay down on the couch in my room and proceed to mentally enter another elevator and go down another 21 floors, then 21 steps, then into another corridor with another room! In Emotion Mind, your feelings and urges are in control of your way of being and thinking. It can also be used after the actual induction as a trance deepener. Its a both/and versus either/or way of thinking. %PDF-1.7 When you reach the first floor, the doors open. /ItalicAngle 0 8 0 obj We'll assume you're ok with this if you continue to use our site. Imagine placing a slice of lemon against your tongue imagine the sour taste of the lemon if you were to bite into the slice. It is mandatory to procure user consent prior to running these cookies on your website. Reflect on the wolf you feed and how that impacts your mood, behavior, and outlook on life. We also use third-party cookies that help us analyze and understand how you use this website. endstream endobj Gatewell Therapy Center is located in Coral Gables, near the University of Miami and convenient to South Miami, Pinecrest, Coconut Grove, Brickell, Key Biscayne, South Beach, and other surrounding neighborhoods. ;CtI.)-L9/Ur< R(SRp?*WBuP->eWej&C;~ _/R8~mL7F9v7K txY]pA# :rHT!PP)_zuUqlk;?4IM_>-Y+mW]b9?,-R You are very deeply relaxed now, so very deeply and comfortably relaxed, from the top of your head, all the way down, deeper down, to the tips of the toes. 13 0 obj 2008 - 2022 Inner Health Studio Id like to share it with you and see if you find it as amazing and valuable as I do. safe and comfortable and all you have to do is to enjoy that deep, deep relaxation feel yourself sinking gently into that chair, Hypnosis Script Weight Loss Power to stop eating, 11 Professional Hypnosis Script Bundles for your problem, Clinical Hypnosis Script Clearing Anxiety, Hypnosis Script Weight Loss Parts Reframe Therapy, 13 Free Hypnosis Scripts for you to Download. HW}pT?oI&H[yBBEmj#@.6,nc$10 QV!lj`pg:A=VoS[AL>Y]B.C44f* <> << Deepeners. These cookies do not store any personal information. endobj Open the door. 14 0 obj Some folks are able to locate their wise mind as a place in their bodies, perhaps in their upper abdomens, chests, or their foreheads. /ToUnicode 13 0 R >> Just this one task.. Or you can use this method to have a long talk with your higher self or subconscious mind. /CapHeight 714 /DW 1000 /Length 365 G!>/#`%>;N-M4X;s7&N@s7BnJ9 Hj 0 You could come across as cold and unfeeling in relationships where some type of emotion is needed. Picture an animal that you like - maybe a friendly dog, cat, or rabbit - with very soft fur. Let's move on to the last sensation now, the sensation of movement. /Ascent 899 Youre attentive to your emotions and your reason, but you arent controlled by them. Imagine that in you is a spiral staircase, winding down to your very center. /Type /FontDescriptor Can you imagine the feeling of being on a rollercoaster? They are not medical or therapeutic devices and are not intended to diagnose, treat, cure or prevent any medical condition or disease. Please review this sites Terms of Use/Privacy Policy. Without holding your breath, begin to drop your awareness into the pause, the emptiness, at the end of the out-breath. Close your eyes and breathe deeply as you imagine everything I'm saying. Reentry Court Dialectical Behavior Therapy. Another dialectic in DBT involves how we think and act. /SMask /None 1 0 obj /Encoding /WinAnsiEncoding /FontFile3 17 0 R Enter your email address below, and click "Download Now" to get the free guide and subscribe to Steve's newsletter. /StemV 580 Think of holding an object in your hands that is very soft perhaps a sponge. This is particularly effective with children. /AIS false BX213uo[p^hUO< K>( G(C(+A-'et1gL$p|\,.? See what happens and what their room looks like to you. /SA true The goal, then, is the synthesis of reasonable mind and emotion mind, wise mind. The sound of rain on a roof. Imagine placing your bare feet into the tub of water. It can be combined with a confusion induction and used to create trance in highly analytic clients. << Imagine wrapping up in a heavy blanket. }hUE2r3Ff6J5 By the 13th century, the methods had changed, with the staircases getting cut into slabs and fitted into . Notice the sensations. What does that look like? oM5J&@*iELf0ro3T]*{?dDRs9EhzFA9y%GA@'-;gFk2}5J%A^vU/U%mt0}+6CbuX-"v :u&IPn }G%DM*] B~`}A` q9QPV_xiscR(xa;~fUJ_WiC9.)ja-v0w cb>; }!Ng] \eK8r]W#7F=ts@~~L!w As =e p cffJ Now that you are experiencing a feeling of relaxation, create a mental picture in your mind of these relaxing visual images. << /SA true You might find that your life is getting cleaned up by doing this. One of the main concepts in DBT is the goal of balancing opposites. Enter your email address below, and click the button to watch the video and subscribe to Steve's newsletter. In Wise Mind, you use both logic and emotion to make wise decisions that help you with your long-term goals. BBj@) ^u#?P/V/w')Q' o Upl){ W )dvs#],wy?} g_L3]R,dg?h?UHs Nz_|y]# =}Dr nu'3*c21@hJx7C7, e>%p+r6[jr^anuyIRC@\0c0S5D 5,[Mn#sG3E_4_M!'vyp ^HipEW&cA9F{A9 And somehow you know that the deeper down you go the more comfortable and the more relaxed you will become. Come up with a way for your subconscious or higher self to leave you messages that you can check when you dont want to have a lengthy conversation. Each step you take, you become lighter, happier, and quieted. Begin to descend the stairway, going down toward relaxation.. down and down to a state of calm and relaxation. /FontFile2 12 0 R See who shows up. Picture yourself going slowly down the stairway, one step at a time. 16 0 obj To watch the video, please click the confirmation link in the email that has been sent to you. Mindfulness Exercises to Find Wise Mind Walking down the spiral stairs. What you see inside as you step into your room is entirely up to you and your imagination. That's okay. /Flags 32 You might even decide to let the stairs fade away before reaching the bottom and if you do, thats fine because you will still know which number youre at. Reading time: 1 minuteA spiral staircase is a round stair system in which the individual steps connect to a center column, hence forming a complete circle. It is a comfortable, safe descent to a place of relaxation. 2 %8EhQ:LmNv{Fhh==sR$./(. These cookies will be stored in your browser only with your consent. 5 0 obj This could be a special room, or a door leading outside to a beautiful place in nature, or if you have used a fairly long induction and feel they have reached a deep trance, continue with suggestions for therapy. /OP false sfbx+NCZU9X"Yc_~_T1Ts \b}( =J\vlx9;+Sc^N:bMODzxkA9rCd_Gg ~LO8($-6QIDP0 3+Uk_w>o*s#%#M. This journey through the senses will include sight, sound, smell, taste, touch and movement. This website uses cookies to improve your experience. Imagine holding a hard, smooth, cool stone in your hands. Heres another mindfulness exercise that might be helpful to access this state of mind. This article explains the general features of the spiral staircase and its varieties. endobj Explore the room and take note of what you see in there. The ability to identify what state of mind you are in at any moment is key to taking control of your mind and your behavior. You could also try asking the corridor guardian to be taken to someone elses room (perhaps a spouse or family member) and meet their higher self! /OPM 1 Starting at the top walk very slowly down the staircase, going deeper and deeper within yourself. Now think of an object that is hard. like a stone. Whatever you see is fine. Any physical action that involves going down can be used as a hypnosis deepener. 12 0 obj Metal is the most affordable material, ranging from $1,000 to $4,400 for steel stairs and $1,000 . We sometimes see problem behaviors or interactions occur when emotion mind is in control, governing our behavior, with reasonable mind going offline.. If so, please share.Any questions or comments, please leave below and I will answer ASAP.I provide limited in person appointments in the Tallahassee area and online appointments throughout Florida.I can be reached by email michelleflcsw@protonmail.comFollow me on Instagram Imfreenowwhat /BaseFont /DJYQVM+Wingdings-Regular rI5z/N(mFhm!JiDq-rNM[>>Ih8)Zs;8{'2Y/*?\B^P+jO;P{ /Type /ExtGState Now it is time to return to the present. get back in touch with your environment. Now you see a door that is slightly ajar. WISE MIND - Spiral Staircase Jackie Vermaat 150 subscribers Subscribe 13K views 2 years ago Spiral Staircase - mindfulness exercise for practicing and tuning into your wise mind Adapted. *4WtmU*j1jd}++F1kZMN!xiW|& OY;jn>s6 Now you see a staircase, going down. Imagine moving your hand along the sleek fur. Starting at the top walk very slowly down the staircase, going deeper and deeper within yourself. get back in touch with your environment. stream Reasonable mind might be in control when you are driven by facts and logic at the expense of considering your feelings (or the feelings of others). It could be an image, a thought, an impulse, or a direct response. You are controlled by emotion, logical thinking is difficult, you may act impulsively, and others could view you as hot-headed or too intense. But wise mind is more than just the some of its parts. You can use this method to get clarity on a problem by asking a specific question, then going into your room and seeing your answer on the chalkboard, or dry erase board, or hear it on your spiritual answering machine. One of the primary dialectics in DBT is acceptance and change. /FontWeight 700 Here is another example of the stairs induction, this time using a spiral staircase. Feel the slight movement from left. to right. left. to right.. calming and repetitive movement. Imagine a staircase once again. According to Nerdist, medieval . Feel the blanket wrapped tightly around you providing firm but gentle pressure all over your body. Imagine now a tub of warm water that is big enough to place your feet in. Each step brings you closer to absolute comfort and joy. To access wise mind another way, you might ask yourself, What do I know deep down inside of me to be true? While reasonable mind and emotion mind help us function and inform us in different ways, wise mind is often the goal, synthesizing our thoughts and feelings and adding our intuitive knowledge and experience to the mix. Notice the sensations. Sometimes the Wise Mind comes spontaneously as an intuition, and sometimes we can invoke it. Just take note of it. Imagine lying in a hammock that is gently swaying. /FontBBox [0 -211 1359 899] Breathing out, notice the pause after exhaling (bottom of breath). Pay attention to them and what they might be trying to tell you. Knowing your state of mind, can help you: Know if you are in a danger zone for target behaviors, Walking down the spiral stairs. There are exactly 21 steps. << On either side of the staircase is a beautiful firm bannister that makes you feel safe and secure. /Length1 7048 The concept of wise mind assumes that we each have innate wisdom that can guide us in our actions and pursuits. . Contents:Features of Spiral StaircaseDesign [] /FontBBox [-164 -224 1066 961] There . Your Email When you reach the bottom of the staircase, just step into a beautiful, luxurious hallway and let the stairs and the ordinary everyday world just fade away. /Encoding /Identity-H /op true /ca 1 This is a traditional deepener with a difference. Ive also done a room addition on mine so that now there is a cozy, comfortable bedroom for me to sleep in when I dont feel like going all the way back up the stairs and elevator. length of helical staircase = ( (Pi) x radius x angle of rotation) / 180) However, considering that the steps have irregular shapes as they approach the central mast, it's important to define . Imagine that within you is a spiral staircase, winding down to your very center. The stairs hypnosis induction is used by almost all hypnotists in some form. pSg|@!P/C9S"P-8` Perhaps in your room there is an answering machine, and you simply need to press play to hear the message. This is because the stairs induction is simple and flexible. Enter your email address below, and click the button to watch the videos and subscribe to Steve's newsletter. Enter your email address to subscribe to our blog and receive notifications of new posts by email. /BM /Normal When I was a teenager a friend of mine taught me a method for doing just that. 11 One-Minute Actions to Boost Your Daily Productivity, How to Be Stronger Than Your Bills and Debt, StevePavlina.com Podcast #003 Consulting Your Intuition, Powerfully deal with corporations, governments, and bureaucracies. Rest by sitting on a step or turn on lights on the way down if you wish. The comfort and joy live in you, and now there is nothing to get in the way of feeling them, reaching them, having comfort and joy. Imagine that within you is a spiral staircase, winding down to your very center. << ;-3pH=28_/'I,J2ElIQy2D][v9ee! If thoughts arise, let them drift away and come back to simply noticing the sensation of breathing. It is a place of wisdom, guidance, and clarity. Move down step by step, at your own pace, becoming more and more relaxed with each step. /CapHeight 754 Back track your way to the staircase and climb it, counting up from 1 to 21. endstream Begin with your favorite Induction from Hypnotic World. 6 0 obj Click here for information regarding a Good Faith Estimate. Instantly create detailed parametric Staircase model of any staircase from cad drawing or using any other format drawings in just one click.This parametric o. - ~g[o``8A&u8A6na61\=euFTY -vy[(<7V=@f f%s' ^3zL4s/KU:;QxvDg"d$M-4^g4/hz05 E00tQ/Kk$>wks qFFtG#9`z0>`)hO bZ+CM It is a balanced, aware perspective that helps us move toward our goals, using knowledge and experience. Why does the hypnosis stairs induction work so well? !OVD/(*(/C8T,=;eHu'=%:'*[u:- =vV#}: z ~! The symbolic representation is only meant to be a tool to help you access your Wise Mind and tapping into your inner wisdom and intuition. /FontFamily (HelveticaNeue Condensed) Hear the sound of the rain. >> When walking down a spiral staircase, people will naturally want to walk closer to the newel post at the centre, which is the shortest distance down the stairs. EW1"(5:,;V|. Or perhaps when you enter your room a phone is ringing, and you answer it and hear your message on the other end. When I go to my room, there is a chalkboard. Something went wrong. Registered Company No. << Please check all that apply: Script feedback and questions from hypnotherapists: Just to add, I have revised the script slightly to clarify what to expect. Encouraging Student Activism on Environmental & Social Issues, Loving Your Body Guided Meditation Script . You can use any type of stairs, or don't mention them at all. Let your awareness rest on the moment right at the end of the exhale. Imagine the smell of the rose so clearly, it is as if there is a rose right in front of you, and you have brought it close to your nose to inhale its sweet scent. {vhKaNd++W=NC :N X,[j!BL)+_u35:ZFPnj z8|uRnJM+o /Flags 4 Every nerve, every cell, every fibre, every consciousness of your body is deeply and comfortably relaxed. Wise mind is a synthesis of reasonable mind and emotion mind. /AIS false l4v/)24 e]pGABh0C}6q?ss/,!YX+4. Imagine looking at an entire field of flowers from a great distance. Reasonable mind is our rational mind, the part of us driven by logic and facts. >> How can this script be improved? This episode is a follow up to Wise Mind and is meant as a way for people to use the Spiral Staircase visualization.Sit in a quiet place and press play whene. Thanks for requesting access to the Subjective Reality Breakthroughsvideo series. /FontName /DJYQVM+Wingdings-Regular Here is an audio recording Imagine that in you is a spiral staircase, winding down to your very center. 17 0 obj Thats actually the D is DBT, dialectical. A dialectical stance incorporates multiple even potentially conflicting points of view. There are endless variations of it. /Filter /FlateDecode stream This is because the stairs induction is simple and flexible. For an unusual variation on it, read the My Friend John Induction. Professionals charge between $35 and $85 per hour for installation, so homeowners can make more room in the budget by completing the installation themselves using a kit. Spiral stairs cost between $1,000 and $20,000 depending on the material chosen. Picture turning and moving the crystal to see the light play upon the crystal and radiate from it. For example, How can I be more loving to my partner? or Is it the right time to quit my job?. Y`U9VM\NTo{RYq&U0saZ; }@T,dp?n Imagine yourself walking down the staircase, but pause for a moment on each step, and take a deep breath before stepping down to the next one. See the flowers growing all the way to the horizon, as far as you can see. /CA 1 fc-falcon">wise mind spiral staircase script. /Subtype /Type1C >> /Subtype /Type0 Next you see 19 and so on. email: nsadeh@udel.edu. $.w;=> B B B B B B @ @ A>Oa+I{RHVb6IJ&)[$e+1l8$yZW1vw8nr. Hold this response in your awareness and feel how your body, heart, and mind respond to this guidance. Pause for about 20 to 30 seconds occasionally repeating the words, deeper and deeper very slowly and quietly. Close your eyes and relax. Search. << endstream Now breathe in, and then breathe out. /BaseFont /DJYQVM+Wingdings-Regular And the next time youre feeling unsettled or unclear about something in your life, just go to your room! Feel the motion of the elevator as you go down, see the numbered lights counting down, and count them in your mind as you breathe deeply once or twice in between floors. When you feel stressed, say Just this one moment. This sensory relaxation script will guide you to imagine a variety of sensations to help focus the mind and promote relaxation. In neurological terms, this is the balance of the limbic system (emotions), with the pre-frontal cortex (reasoning). Our goal is to access Wise Mind, which is where our inner wisdom and intuition live. At times you might even feel that you are floating down. endobj xoo0#Ng[UI.S2)`IQ}4F!${~op+e0mQR@2J~NrE sJVk&e#UonrJ-. In addition to synthesizing reasonable mind and emotion mind, wise mind adds the valuable input of intuition and gut feelings. see Countdown Induction. You might be in reasonable rind when you push through to complete a task, ignoring body sensations such as pain or fatigue. We can sometimes access wise mind with a little space/distance from the problem and with sufficient time to relax and reflect. It lies between the emotional mind (decision making and judging based entirely on our emotions, or the way we feel) and the reasonable mind (thoughts, decisions and judgments based entirely on facts and rational thinking). Notice how you are feeling right now, at the top of the stairway. At each pause, let yourself fall into the center space within the pause. You might have a sense of knowing and calm in this state. <> <> << This journey through the senses will include sight, sound, smell, taste, touch and movement. stream endobj /SMask /None >> /ca 1 Join today to access 1,300+ hypnosis scripts. Then listen. Feel the warm water on your feet, all the way up to your ankles. Guided Meditation for Memory. Count in your mind, and really feel yourself walking down the stairs. When you reach 1 you are at the bottom of the staircase. Take in a nice, deep breath, like you're about to blow out birthday candles. "Spiral staircases have small footprints which makes them great if you don't have a lot of space for them. Hope this is better.. Hi Val, your clients aren't expected to see the whole of the staircase and if they lose their focus that's good as it means their conscious mind is already beginning to wander. easily ascend the staircase. Now at the top of the stairs, you are strong and certain. Close your eyes and let your attention rest on your breath. Respond - Be able to respond skillfully when trauma arises. /Type /Font Numbered Staircase Deepener Hypnosis Script. Wise mind is a synthesis of reasonable mind and emotion mind. To learn how to invoke Wise Mind for yourself and, if youre a therapist, how to teach Wise Mind to your clients: To intentionally access the Wise Mind, it can be helpful to first guide yourself or your clients to soften the rigidity of cognitive/rational processes, and quiet emotional intensity with a visualization: Mindfulness is paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. Jon Kabat Zinn. endobj It is a balanced, aware perspective that helps us move toward our goals, using knowledge and experience. It can be used as a resource in the therapeutic process and a valuable skill in our clients lives. /OP true /OPM 1 Breathing in, notice the pause after inhaling (top of breath). 0p/9>oGj`;p Starting at the top walk very slowly down the staircase, going deeper and deeper within yourself. Notice the sensations. jS8|=u{0&23?$ x Mx0Ns ,Pc@+KY'dI+B^(%! As the light shines on the crystal, a rainbow of colors appears. 2. <> Wise mind is a DBT term first introduced by the founder of dialectical behavior therapy Marsha M. Linehan. /FontDescriptor 10 0 R stream stream When you are in Emotion Mind, you may experience: In Reasonable Mind, you ignore emotions as a part of your decision making. Asking the client what number they are at helps them to verify the level of trance that has been reached. And the dreams youll have after doing this exercise may be a little more clear than usual. endobj This brief journey through the senses has allowed you to experience sensory relaxation. << Dropping into the pauses between inhaling and exhaling. If youre facing a problem or decision in your life, sometimes it helps to identify how your reasonable mind wants to approach the issue, what your emotion mind is saying, and what your wise mind knows to be true. /ItalicAngle 0 .and feel yourself floating like a leaf in the wind Just allowing yourself to drift away now nothing is important nothing matters and. CqBtM9 d6sOK7&1: VFy%B6l2(rqplLoYYn /Type /FontDescriptor We offer online therapy for appropriate candidates all over Florida, New York, California, and Pennsylvania. Thanks for requesting access to the Be Your Own Authority video. When you reach the top of the staircase, you will be fully awake and alert, ready to complete your usual daily activities, and maintaining a feeling of calm. See the petals, the leaves, the stem. 2016-2023 Gatewell Therapy Center. Rest by sitting on a step, or turn on lights on the way down if you wish. 6lNx;;wM Wouldnt it be great if your subconscious mind could leave you messages the same way someone might leave you a message on voicemail? /BaseFont /Helvetica /XHeight 723 The stairs hypnosis induction is used by almost all hypnotists in some form. /CharSet (/A/B/C/D/E/F/G/H/I/K/L/M/N/O/P/R/S/T/U/V/W/eight/five/four/nine/one/seven/six/three/two/zero) /CA 1 << endobj `aX/bfnff.g2gOq''x0*)xr`%BYf$ib 4F2iXEInV[= zE~2q1h?{G1]ZTy)iJ9tS(25e+*45P\vm BD'EbLNr*Xk-JX (Y(V,i a =2^ku0$V3Yb7jX7nXC?O "WjCKq:+HC5'1W,pjZJrRpR Mohqjn9r2-ji_PkJ[ yX[}"9"g*5-cm[+i3{.j'WhxN|llF2vSWL% IY\un$eB~*)JmI6'e 31mfqa,PEB#P 9/P]x?te+>\ Ao^31h?lz:~ {}:oY#:_3Po">Qo1T?oR{!0RHaZa^X)#)4jX^XE4"hw=}>Bc{N^o jV&d>huvZB|{ZLfch;krH^[sZ t*h 2 Find a place to sit down and ask to speak to your subconscious, or your higher self, or even your spirit guides. The wordmind refers to a way of thinking and acting. 6 0 obj Smell the pine trees the soil. the smell of the outdoors. With the next inhale ask the question you originally formulated and notice what arises in the pause at the end of the exhale. /W [57 [786] 137 [891] 144 [891] 206 [1067] 216 [811] 221 [782 782]] Yx;q?L&>}gLq=mnhoinjlT }D aYGc]uI^op8,[4K3 F-Dp8L]cZmz+4b!'43:q4e']`}p('BBa4h~D3y$m^!=cA=N3?G,3bv2HzLeXsK5MVJ:q}e1ek0>[dlZk:oOTeNi4vyoJ+y +%IMqXPO.6!0dj1KGUg=22hhdi3]jj ZtnaSMxA"L'5X&8S8956Fo}TWwb|bX$GVl5R{q;]m5G:KxB1[]ywNry&fu-:n>;k-ri:2c$8l %mdKRe;)ni;~J+w4I;=x0@x`7kC~W= ^+.XM!0tB:FbIA2EPWs}O `O>w`^:vL=~Oq ByU$j;,an ^GK The crystal itself is transparent, but becomes bathed in a variety of colors as light is transformed on its surfaces and within the crystal. /FontFamily (Wingdings) This episode is a follow up to Wise Mind and is meant as a way for people to use the Spiral Staircase visualization.Sit in a quiet place and press play whenever you want to get to your Wise Mind using a visualization technique.Hope you found it helpful. They're [also] versatile.". << endobj 2 0 obj You can begin by familiarizing yourself with the 4 R's of trauma-sensitivity and bring it into your work and your script reading: Realize - Be aware of the widespread impacts of trauma. Count in your mind, and really feel yourself walking down the stairs. Later you can go back to your room any time and talk to whomever you find there. In this mindfulness exercise, read the passage below and ask yourself which State of Mind you are in right now (wise mind, emotion mind, reasonable mind) AND which State of Mind you want to be in. I'm going to tell you a little story. Get every new post delivered right to your inbox. You walk up to it, open it, and see a brightly lit corridor with dozens of closed doors along the way. l>YUsAO X$p0B'qS D|ICnR|44q ,oO|%BgVtNt_L=L5+ajwT`aHWe*$GHk(6'5E-tCtX4'*4HA]I[JPeR.]PlK`Nxg8O}Bn~k4z)CcuT0a8^L&un]y9!b^k]L{XvuB6_o6Bo%2'68> {-~'p Q?2:g[Z>O5Ezu4+b)3#6_rN9#gQt^a!aNXowMwNIM;YL8AI.+ogVY+

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