Advanced Autogenic Training and Primal Awareness
Techniques for Wellness, Deeper Connection to Nature, and Higher Consciousness
By (Author) James Endredy
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- Pages: 288
- Book Size: 6 x 9
- ISBN-13: 9781591432456
- Imprint: Bear & Company
- On Sale Date: July 25, 2016
- Format: Paperback Book
- Illustrations: 2 b&w illustrations
Developed by German doctor Johannes Schultz in the early 20th century, autogenic training teaches you how to use the mind-body connection to influence and regulate the body’s normally involuntary autonomic functions. In this book, James Endredy takes autogenic training to a new level showing the reader how to go even deeper into one’s physiological being.
A step-by-step guide to optimize health, reconnect with Nature, and access the vast knowledge of the universe through autogenic training
• Provides step-by-step instructions for 40 autogenic and primal mind techniques
• Explains how to add healing affirmations and visualizations to autogenic practice as well as work with colors and chakras
• Includes techniques to restore our primal connection to the world of Nature through practices such as Forest Bathing, Nature’s Breath, and Feeling in the Dark
Developed by German doctor Johannes Schultz in the early 20th century, autogenic training teaches you how to use the mind-body connection to influence and regulate the body’s normally involuntary autonomic functions by passively tapping into your central and peripheral nervous systems. Often used for stress relief, autogenic training can also be used for asthma, chronic pain, migraines, constipation, anxiety, panic attacks, and a host of other conditions. In this book, James Endredy takes autogenic training to a new level, revealing how to use AT practices to optimize health as well as reawaken your senses, reconnect with Nature and tap into the vast knowledge and power of the universe.
Beginning with the 7 standard formulas of AT, the author provides step-by-step instructions for 40 AT and primal mind techniques. He explains how to add specific healing affirmations and visualizations to your AT practice as well as how to work with colors and the chakras. He offers advanced trainings to rekindle your primal touch sensitivity, experience enhanced sight and hearing, and awaken your primal sense of smell. He reveals how to use AT to restore our primal connection to the world of Nature through practices such as Forest Bathing, Nature’s Breath, and Primal Fire Connection.
Drawing on more than 25 years of experience living and working with indigenous cultures, including the Huichol, Iroquois, Sioux, Maya, and Hopi, Endredy shows how, much like a vision quest, this unique combination of AT and primal mind awareness offers rites of passage sorely missing from modern life. It gives you the tools to go deeper into your physiological being, to directly experience how we relate to the world, and to reconnect with the ancient wisdom within each of us.
• Provides step-by-step instructions for 40 autogenic and primal mind techniques
• Explains how to add healing affirmations and visualizations to autogenic practice as well as work with colors and chakras
• Includes techniques to restore our primal connection to the world of Nature through practices such as Forest Bathing, Nature’s Breath, and Feeling in the Dark
Developed by German doctor Johannes Schultz in the early 20th century, autogenic training teaches you how to use the mind-body connection to influence and regulate the body’s normally involuntary autonomic functions by passively tapping into your central and peripheral nervous systems. Often used for stress relief, autogenic training can also be used for asthma, chronic pain, migraines, constipation, anxiety, panic attacks, and a host of other conditions. In this book, James Endredy takes autogenic training to a new level, revealing how to use AT practices to optimize health as well as reawaken your senses, reconnect with Nature and tap into the vast knowledge and power of the universe.
Beginning with the 7 standard formulas of AT, the author provides step-by-step instructions for 40 AT and primal mind techniques. He explains how to add specific healing affirmations and visualizations to your AT practice as well as how to work with colors and the chakras. He offers advanced trainings to rekindle your primal touch sensitivity, experience enhanced sight and hearing, and awaken your primal sense of smell. He reveals how to use AT to restore our primal connection to the world of Nature through practices such as Forest Bathing, Nature’s Breath, and Primal Fire Connection.
Drawing on more than 25 years of experience living and working with indigenous cultures, including the Huichol, Iroquois, Sioux, Maya, and Hopi, Endredy shows how, much like a vision quest, this unique combination of AT and primal mind awareness offers rites of passage sorely missing from modern life. It gives you the tools to go deeper into your physiological being, to directly experience how we relate to the world, and to reconnect with the ancient wisdom within each of us.
Chapter 3
Combining Autogenic Training and Primal Mind Awareness
Why is it important to combine Autogenic Training (AT) and Primal Mind awareness (PM)? Because each on their own are incomplete. Autogenic Training takes us deeper inside our physiology and Primal Mind awareness informs us of how we relate to the world/how the world relates to us. Techniques that bring the two together have the power of true transformation. By adding Primal Mind awareness to classical Autogenic Training we discover a new way to create moments of psychophysiological homeostasis--a balance between mind, body, the natural world, and the spirit of all things. That balance is the main goal of this book.
AT-PM practices produce altered states of consciousness. In this respect we may generally say that an AT-PM technique that produces an altered state is one that disrupts the normal stream of thoughts by producing a new rhythm or quality of psychophysiological awareness. Our initial goals for AT-PM in the experiential portion of this book can be divided into four main areas--body, mind, environment, and spirit. Through AT we realize that we can control physiological aspects of our body, reclaiming the awareness that our physical body is the most obvious and intimate component of the natural world we have access to and that alienating ourselves from our body also alienates us from nature. We learn that our body is capable of an awareness that is distinguishable from but complimentary to the awareness of our mind. Through experiences of primal mind we dispel the illusion that the human psyche is somehow separate from the natural world, overcome our deficient childhood psychological development stemming from insufficient relationships with nature, and critically assess both our lifestyles and philosophical views.
AT-PM experiences help us uncover the moment-to-moment awareness that every one of our thoughts and actions are tied to the web of life that encompasses the entire planet. These practices allow the controlling aspects of our ego to dissolve and our consciousness to flow outward, developing a deep and genuine spiritual connection with the sacred elements and entities of the natural world--air, water, sun, fire, earth, moon, and the spirits of trees, birds, animals, insects, and flowers. This connection allows us to listen to and understand what the Earth and her living entities are telling us. We are then able to reconcile with and recognize the value of nature’s cycles of life, death, and rebirth as well as to create and utilize rites of passage and initiation in order to grow into wise and mature members of the Earth community.
Training #1
Breathing--The I Breathe Me Experience
The first training is so simple that from the outside it might even seem silly, but as you get inside and go deeper you will understand how important it is to the whole series. The importance of the first training with our breath sets the stage for passive volition--the cornerstone of Autogenic Training.
There are many relaxation, healing, and meditative techniques that employ altering the breath as part of their process and are quite effective. But in AT we do just the opposite. In this training we try to do nothing at all with our breathing!
Breathing is an autonomous activity of the body that we know we can control so it is the perfect activity of the body to begin learning AT but more importantly passive volition. During AT the muscular and vascular systems, along with heart relaxation, naturally integrate with our breathing. During AT it is undesirable to alter our breathing intentionally since we want to self-regulate our body through passive volition and not active adjustment.
In this training we try to do nothing at all with our breathing and so we use the passive sounding phrase “I breathe me.” The statement “I breathe me” makes it clear that regulation of the breath will come naturally and spontaneously during the training. We use this phrase while concentrating not on our chest but rather on the air that comes in and out of our noses and mouth. In a comfortable AT position, and focusing on our breath without trying to alter it, we can enter deep states of relaxation and ready ourselves for the other trainings by entering the state of passive volition.
It’s recommended to do this training many times during your first day. It will be the first step to all the other trainings so it’s important to take your time and get used to it. When ready:
Get into a comfortable position--if you are new to the training it can help to lie flat on your back on a relatively hard, carpeted floor.
Concentrate on the breath coming in and out of your nose and mouth without trying to regulate it, just let it flow in and out while slowly repeating the phrase “I breathe me” to yourself for a minimum of two minutes or for as long as you want. Do not vocalize the phrase; simply hear the phrase in your mind. It is not necessary to say the phrase to yourself on each breath because it becomes too repetitious. I usually say it on each breath for the first few and then maybe after every three or four. Whatever feels comfortable and natural for you.
Cancel (the AT term for ending your session): Open your fingers with a stretch of your hands. Bend your elbows so your forearms form a right angle with your chest. Take a deep breath while at the same time bringing your hands together in a prayer position with your thumbs firmly touching your chest. Exhale deeply while throwing your arms out in front of you and allowing your hands to separate. Open your eyes. This can be done once or as many times as needed until you feel fully alert.
Combining Autogenic Training and Primal Mind Awareness
Why is it important to combine Autogenic Training (AT) and Primal Mind awareness (PM)? Because each on their own are incomplete. Autogenic Training takes us deeper inside our physiology and Primal Mind awareness informs us of how we relate to the world/how the world relates to us. Techniques that bring the two together have the power of true transformation. By adding Primal Mind awareness to classical Autogenic Training we discover a new way to create moments of psychophysiological homeostasis--a balance between mind, body, the natural world, and the spirit of all things. That balance is the main goal of this book.
AT-PM practices produce altered states of consciousness. In this respect we may generally say that an AT-PM technique that produces an altered state is one that disrupts the normal stream of thoughts by producing a new rhythm or quality of psychophysiological awareness. Our initial goals for AT-PM in the experiential portion of this book can be divided into four main areas--body, mind, environment, and spirit. Through AT we realize that we can control physiological aspects of our body, reclaiming the awareness that our physical body is the most obvious and intimate component of the natural world we have access to and that alienating ourselves from our body also alienates us from nature. We learn that our body is capable of an awareness that is distinguishable from but complimentary to the awareness of our mind. Through experiences of primal mind we dispel the illusion that the human psyche is somehow separate from the natural world, overcome our deficient childhood psychological development stemming from insufficient relationships with nature, and critically assess both our lifestyles and philosophical views.
AT-PM experiences help us uncover the moment-to-moment awareness that every one of our thoughts and actions are tied to the web of life that encompasses the entire planet. These practices allow the controlling aspects of our ego to dissolve and our consciousness to flow outward, developing a deep and genuine spiritual connection with the sacred elements and entities of the natural world--air, water, sun, fire, earth, moon, and the spirits of trees, birds, animals, insects, and flowers. This connection allows us to listen to and understand what the Earth and her living entities are telling us. We are then able to reconcile with and recognize the value of nature’s cycles of life, death, and rebirth as well as to create and utilize rites of passage and initiation in order to grow into wise and mature members of the Earth community.
Training #1
Breathing--The I Breathe Me Experience
The first training is so simple that from the outside it might even seem silly, but as you get inside and go deeper you will understand how important it is to the whole series. The importance of the first training with our breath sets the stage for passive volition--the cornerstone of Autogenic Training.
There are many relaxation, healing, and meditative techniques that employ altering the breath as part of their process and are quite effective. But in AT we do just the opposite. In this training we try to do nothing at all with our breathing!
Breathing is an autonomous activity of the body that we know we can control so it is the perfect activity of the body to begin learning AT but more importantly passive volition. During AT the muscular and vascular systems, along with heart relaxation, naturally integrate with our breathing. During AT it is undesirable to alter our breathing intentionally since we want to self-regulate our body through passive volition and not active adjustment.
In this training we try to do nothing at all with our breathing and so we use the passive sounding phrase “I breathe me.” The statement “I breathe me” makes it clear that regulation of the breath will come naturally and spontaneously during the training. We use this phrase while concentrating not on our chest but rather on the air that comes in and out of our noses and mouth. In a comfortable AT position, and focusing on our breath without trying to alter it, we can enter deep states of relaxation and ready ourselves for the other trainings by entering the state of passive volition.
It’s recommended to do this training many times during your first day. It will be the first step to all the other trainings so it’s important to take your time and get used to it. When ready:
Get into a comfortable position--if you are new to the training it can help to lie flat on your back on a relatively hard, carpeted floor.
Concentrate on the breath coming in and out of your nose and mouth without trying to regulate it, just let it flow in and out while slowly repeating the phrase “I breathe me” to yourself for a minimum of two minutes or for as long as you want. Do not vocalize the phrase; simply hear the phrase in your mind. It is not necessary to say the phrase to yourself on each breath because it becomes too repetitious. I usually say it on each breath for the first few and then maybe after every three or four. Whatever feels comfortable and natural for you.
Cancel (the AT term for ending your session): Open your fingers with a stretch of your hands. Bend your elbows so your forearms form a right angle with your chest. Take a deep breath while at the same time bringing your hands together in a prayer position with your thumbs firmly touching your chest. Exhale deeply while throwing your arms out in front of you and allowing your hands to separate. Open your eyes. This can be done once or as many times as needed until you feel fully alert.
Acknowledgments
Preface
What Is the Goal of This Book?
Part One
Introduction to Autogenic Training and Primal Mind Awareness
1 What Is Autogenic Training?
2 What Is Primal Mind?
3 Combining Autogenic Training and Primal Mind Awareness
Part Two
Autogenic Training Techniques
4 Preparing for Autogenic Training
5 The Seven Standard Formulas
Training #1: Breathing--The I Breathe Me Experience
Training #2: Neuromuscular System--The Heaviness Experience
Training #3: Heaviness and Relaxation of the Neck and Back
Training #4: Vascular Dilation--The Experience of Warmth
Training #5: Regulation of the Heart
Training #6: Solar Plexus--Warmth in the Abdomen
Training #7: Cooling the Forehead
6 Autogenic Training with Positive Affirmations
Training #8: Adding Affirmations Formulas
7 Autogenic Training and Medical/Psychosomatic/
Psychiatric Disorders
Training #9: Adding Healing Formulas
Part Three
Advanced Autogenic Training Techniques
8 Visualization and Autogenic Training
Training #10: Spontaneous Evocation of Colors
Training #11: Evocation of Colors on Demand
Training #12: Visualization of Objects
Training #13: Visualization of People
Training #14: Visualization of Abstract Concepts
Training #15: Self-Participation and Selected States of Feeling
Training #16: Using Self-Directed Questions
9 Applying Autogenic Training to Meditation and to the Subtle-Energy Centers
Training #17: First Tunnel--Red
Training #18: Second Tunnel--Orange
Training #19: Third Tunnel--Yellow
Training #20: Fourth Tunnel--Green
Training #21: Fifth Tunnel--Blue
Training #22: Sixth Tunnel--Indigo
Training #23: Seventh Tunnel--Violet
Part Four
Techniques of Primal Mind, Autogenic Training, Our Senses, and the Natural World
10 Primal Connection with the Sense of Touch
Training #24: Primal Touch Sensitivity
Training #25: Touching Nature with Your Hands and Subtle Body
Training #26: Touch the Earth--Barefoot Walking in Nature
11 Primal Connection with the Senses of Sight and Hearing
Training #27: Experiencing Sight, Sound, and Rhythm with Heightened Awareness
Training #28: Advanced Heightened Sensory Awareness and Nature
12 Primal Connection with the Sense of Smell
Training #29: Waking Up Our Primal Sense of Smell
Training #30: Herbal Body Butter
13 Primal Connection with the World of Nature
Training #31: Forest Bathing and the Nature Bed
Training #32: The Multidimensional Primal Relationship--Predator and Prey
Training #33: Nature’s Breath
Training #34: Temporary Shelter
Training #35: Feeling in the Dark
Training #36: The Magic of Water
Training #37: Primal Fire Connection
14 Going Deeper into Primal Rites of Passage in Nature
Training #38: Primal Mind and the Quest for Vision
Training #39: Primal Connection--The Earth-Body Rite of Passage
15 Primal Mind of the Cosmic Clowns
Training #40: Inverting the World
Epilogue
What’s Next?
Notes
Bibliography
Index
Preface
What Is the Goal of This Book?
Part One
Introduction to Autogenic Training and Primal Mind Awareness
1 What Is Autogenic Training?
2 What Is Primal Mind?
3 Combining Autogenic Training and Primal Mind Awareness
Part Two
Autogenic Training Techniques
4 Preparing for Autogenic Training
5 The Seven Standard Formulas
Training #1: Breathing--The I Breathe Me Experience
Training #2: Neuromuscular System--The Heaviness Experience
Training #3: Heaviness and Relaxation of the Neck and Back
Training #4: Vascular Dilation--The Experience of Warmth
Training #5: Regulation of the Heart
Training #6: Solar Plexus--Warmth in the Abdomen
Training #7: Cooling the Forehead
6 Autogenic Training with Positive Affirmations
Training #8: Adding Affirmations Formulas
7 Autogenic Training and Medical/Psychosomatic/
Psychiatric Disorders
Training #9: Adding Healing Formulas
Part Three
Advanced Autogenic Training Techniques
8 Visualization and Autogenic Training
Training #10: Spontaneous Evocation of Colors
Training #11: Evocation of Colors on Demand
Training #12: Visualization of Objects
Training #13: Visualization of People
Training #14: Visualization of Abstract Concepts
Training #15: Self-Participation and Selected States of Feeling
Training #16: Using Self-Directed Questions
9 Applying Autogenic Training to Meditation and to the Subtle-Energy Centers
Training #17: First Tunnel--Red
Training #18: Second Tunnel--Orange
Training #19: Third Tunnel--Yellow
Training #20: Fourth Tunnel--Green
Training #21: Fifth Tunnel--Blue
Training #22: Sixth Tunnel--Indigo
Training #23: Seventh Tunnel--Violet
Part Four
Techniques of Primal Mind, Autogenic Training, Our Senses, and the Natural World
10 Primal Connection with the Sense of Touch
Training #24: Primal Touch Sensitivity
Training #25: Touching Nature with Your Hands and Subtle Body
Training #26: Touch the Earth--Barefoot Walking in Nature
11 Primal Connection with the Senses of Sight and Hearing
Training #27: Experiencing Sight, Sound, and Rhythm with Heightened Awareness
Training #28: Advanced Heightened Sensory Awareness and Nature
12 Primal Connection with the Sense of Smell
Training #29: Waking Up Our Primal Sense of Smell
Training #30: Herbal Body Butter
13 Primal Connection with the World of Nature
Training #31: Forest Bathing and the Nature Bed
Training #32: The Multidimensional Primal Relationship--Predator and Prey
Training #33: Nature’s Breath
Training #34: Temporary Shelter
Training #35: Feeling in the Dark
Training #36: The Magic of Water
Training #37: Primal Fire Connection
14 Going Deeper into Primal Rites of Passage in Nature
Training #38: Primal Mind and the Quest for Vision
Training #39: Primal Connection--The Earth-Body Rite of Passage
15 Primal Mind of the Cosmic Clowns
Training #40: Inverting the World
Epilogue
What’s Next?
Notes
Bibliography
Index
James Endredy leads workshops throughout the United States, Mexico, and Canada and is actively involved in preserving the world’s indigenous cultures and sacred sites. The award-winning author of several books, including Ecoshamanism, The Flying Witches of Veracruz, Teachings of the Peyote Shamans, and Earthwalks for Body and Spirit, he lives in Vermont.
“James Endredy continues to tap into the primordial ways of healing. Advanced Autogenic Training and Primal Awareness is a marriage of his power of storytelling and his vast personal history with the practice. It is not often in this lifetime that one meets a true spiritual master, but this generation has James, and this book is a must-have for those desirous of deepening their connection with the I AM.”
Shawn Tassone, M.D., Ph.D., coauthor of Spiritual Pregnancy: Develop, Nurture & Embrace the Journey to Motherhood
“In this comprehensive and intriguing training guide James Endredy not only makes a powerful case for fostering the primal mind of our ancestors and indigenous teachers but in a step-by-step process provides numerous specific exercises and techniques for cultivating a shamanic state of awareness.”
José Luis Stevens, Ph.D., author of Awaken the Inner Shaman and Encounters with Power
“Wow, an actual step-by-step procedure of something we all know about, setting your intention and letting go. This has always been a little out there for me until I read this book and it clicked in my mind. I’m a long-time follower of visualization techniques by Shakti Gawain and the power of intention by people like Joe Dispenza, but this technique takes you to a new level of understanding the mechanics of these procedures.” Dhara Lemos, Lotus Guide Magazine
Shawn Tassone, M.D., Ph.D., coauthor of Spiritual Pregnancy: Develop, Nurture & Embrace the Journey to Motherhood
“In this comprehensive and intriguing training guide James Endredy not only makes a powerful case for fostering the primal mind of our ancestors and indigenous teachers but in a step-by-step process provides numerous specific exercises and techniques for cultivating a shamanic state of awareness.”
José Luis Stevens, Ph.D., author of Awaken the Inner Shaman and Encounters with Power
“Wow, an actual step-by-step procedure of something we all know about, setting your intention and letting go. This has always been a little out there for me until I read this book and it clicked in my mind. I’m a long-time follower of visualization techniques by Shakti Gawain and the power of intention by people like Joe Dispenza, but this technique takes you to a new level of understanding the mechanics of these procedures.” Dhara Lemos, Lotus Guide Magazine
SPIRITUALITY / PERSONAL GROWTH
“In this comprehensive and intriguing training guide James Endredy not only makes a powerful case for fostering the primal mind of our ancestors and indigenous teachers but in a step-by-step process provides numerous specific exercises and techniques for cultivating a shamanic state of awareness.”
--José Luis Stevens, Ph.D., author of Awaken the Inner Shaman and Encounters with Power
Developed by German doctor Johannes Schultz in the early 20th century, autogenic training (AT) teaches you how to use the mind-body connection to influence and regulate the body’s normally involuntary autonomic functions by passively tapping into your central and peripheral nervous systems. Often used for stress relief, autogenic training can also be used to treat asthma, chronic pain, migraines, constipation, anxiety, panic attacks, and a host of other conditions. In this book James Endredy takes autogenic training to a new level, revealing how to use AT practices to optimize health as well as reawaken your senses, reconnect with Mother Nature, and tap into the vast knowledge and power of the universe.
Beginning with the 7 standard formulas of AT, the author provides step-by-step instructions for 40 AT and primal mind techniques. He explains how to add specific healing affirmations and visualizations to your AT practice as well as how to work with colors and the chakras. He offers advanced trainings to rekindle your primal touch sensitivity, experience enhanced sight and hearing, and awaken your primal sense of smell. He reveals how to use AT to restore our primal connection to the world of nature through practices such as forest bathing, nature’s breath, and primal fire connection.
Drawing on more than 25 years of experience living and working with indigenous cultures, including the Huichol, Iroquois, Sioux, Maya, and Hopi, Endredy shows how, much like a vision quest, this unique combination of AT and primal mind awareness offers rites of passage sorely missing from modern life. It gives you the tools to go deeper into your physiological being, to directly experience how we relate to the world, and to reconnect with the ancient wisdom within each of us.
JAMES ENDREDY leads workshops throughout the United States, Mexico, and Canada and is actively involved in preserving the world’s indigenous cultures and sacred sites. The award-winning author of several books, including Ecoshamanism, The Flying Witches of Veracruz, Teachings of the Peyote Shamans, and Earthwalks for Body and Spirit, he lives in Vermont.
“In this comprehensive and intriguing training guide James Endredy not only makes a powerful case for fostering the primal mind of our ancestors and indigenous teachers but in a step-by-step process provides numerous specific exercises and techniques for cultivating a shamanic state of awareness.”
--José Luis Stevens, Ph.D., author of Awaken the Inner Shaman and Encounters with Power
Developed by German doctor Johannes Schultz in the early 20th century, autogenic training (AT) teaches you how to use the mind-body connection to influence and regulate the body’s normally involuntary autonomic functions by passively tapping into your central and peripheral nervous systems. Often used for stress relief, autogenic training can also be used to treat asthma, chronic pain, migraines, constipation, anxiety, panic attacks, and a host of other conditions. In this book James Endredy takes autogenic training to a new level, revealing how to use AT practices to optimize health as well as reawaken your senses, reconnect with Mother Nature, and tap into the vast knowledge and power of the universe.
Beginning with the 7 standard formulas of AT, the author provides step-by-step instructions for 40 AT and primal mind techniques. He explains how to add specific healing affirmations and visualizations to your AT practice as well as how to work with colors and the chakras. He offers advanced trainings to rekindle your primal touch sensitivity, experience enhanced sight and hearing, and awaken your primal sense of smell. He reveals how to use AT to restore our primal connection to the world of nature through practices such as forest bathing, nature’s breath, and primal fire connection.
Drawing on more than 25 years of experience living and working with indigenous cultures, including the Huichol, Iroquois, Sioux, Maya, and Hopi, Endredy shows how, much like a vision quest, this unique combination of AT and primal mind awareness offers rites of passage sorely missing from modern life. It gives you the tools to go deeper into your physiological being, to directly experience how we relate to the world, and to reconnect with the ancient wisdom within each of us.
JAMES ENDREDY leads workshops throughout the United States, Mexico, and Canada and is actively involved in preserving the world’s indigenous cultures and sacred sites. The award-winning author of several books, including Ecoshamanism, The Flying Witches of Veracruz, Teachings of the Peyote Shamans, and Earthwalks for Body and Spirit, he lives in Vermont.
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