Introduction
Summary of the Book Fully Present by Susan L. Smalley and Diana Winston Before we proceed, let’s look into a brief overview of the book. Imagine holding a tiny seed in your hand. It may seem insignificant—just a small, hard speck. But plant it, water it, give it sunlight, and watch as it slowly grows into something vibrant and full of life. Mindfulness works the same way. At first, it might seem like just another idea among many. But once you begin practicing it—savoring each bite, noticing your breath, embracing your emotions with understanding—it takes root in your mind. Over time, it grows into a steady tree of inner peace and clarity. You discover calm beneath stress, compassion beneath self-criticism, and beauty in simple moments. This quiet transformation doesn’t require a distant retreat or endless free hours. It only asks that you pause and pay attention. By doing so, you find that life’s everyday scenes become rich and meaningful. Mindfulness is your seed—ready to bloom.
Chapter 1: Uncovering the True Power of Mindfulness in Our Hectic and Overloaded Modern Lives.
Imagine you wake up, check your phone, rush through breakfast, hurry to class or work, then spend the entire day juggling tasks and messages. By the evening, your mind might feel tangled, and you can’t even remember what you ate for lunch. Modern life often seems like one long, breathless race, leaving you tired and unfocused. But what if there was a way to step off that racing track of thoughts and demands? Mindfulness offers exactly that. It’s not magic; it’s a practice that can help you pay attention to what’s happening around and within you. Instead of feeling trapped by a never-ending to-do list, mindfulness teaches you how to slow down and notice small, precious moments you usually miss. This skill helps you find calm even in chaos, turning ordinary experiences into moments worth cherishing.
At its core, mindfulness means being fully present. That’s the opposite of daydreaming about tomorrow’s worries or yesterday’s regrets. Think of it as focusing a camera lens on your life, sharpening the image until you see each detail clearly. You start noticing how sunlight feels on your skin, how the air smells, how each bite of food tastes. When you do this, you connect with reality more deeply. Even everyday tasks feel more meaningful because you’re genuinely experiencing them, not just rushing through. Instead of moving on autopilot, you become aware of your choices, reactions, and emotions. This level of awareness can help you break out of old, unhelpful habits and uncover new ways of thinking and acting.
One main reason our modern world makes mindfulness challenging is constant distraction. We’re bombarded by social media updates, online advertisements, texts, and notifications. Imagine you’re trying to read a book, but every few seconds, someone taps your shoulder and whispers your name. That’s what life often feels like now. Mindfulness gives you the power to choose what to pay attention to and what to let go. Instead of getting pulled in ten different directions, you regain control. By practicing mindfulness, you learn that you don’t have to respond to every buzz of your phone. You can decide to savor your surroundings instead, letting your mind rest on the here and now.
When you start noticing how calm and clear-headed mindfulness makes you feel, you’ll begin to understand its true power. Over time, being more present boosts your mental health, helping you feel more balanced and less overwhelmed. You’ll find that your mind becomes steadier, like a lake with fewer ripples. Stress and anxiety don’t vanish forever, but you handle them better. Your relationships with friends and family might grow stronger, since you’re actually listening rather than tuning out. You also tap into a hidden source of strength, becoming more patient and understanding toward yourself and others. In short, mindfulness helps you navigate our overloaded world with greater ease. It’s a skill that, once developed, keeps giving back to you, helping you feel more alive in every precious moment.
Chapter 2: Experiencing the Deep Pleasure of Every Bite by Embracing Mindful Eating Techniques.
Think about the last time you ate a meal. Did you pay attention to the colors, smells, and textures of your food? Or did you gobble it down while watching TV or scrolling through your phone? Most of us rarely pause to appreciate our meals. Mindful eating changes that. It’s about fully experiencing what you eat: noticing flavors, considering where the ingredients come from, and understanding the effort behind each bite. When you eat mindfully, a simple apple can feel like a tiny miracle. You imagine how it started from a seed, drew nourishment from the earth, soaked in sunlight, and passed through many hands before reaching your plate. This richer understanding adds meaning and flavor to something that might’ve otherwise gone unnoticed.
To practice mindful eating, begin by selecting something small and simple—a grape, for instance. Before you taste it, look closely at its shape, color, and shine. Is it bright green, deep purple, or reddish black? Notice how the light reflects on its surface. Bring it closer and smell it. Does it have a fragrance you never detected before? Now close your eyes and imagine its journey: planted by a farmer, nurtured by rain and sunlight, harvested, packed, and shipped until it arrived in your kitchen. By picturing this process, you connect with nature, people, and hard work that made this tiny fruit possible. Then, when you finally pop it into your mouth, chew slowly and pay attention to every flavor, texture, and sensation it offers.
This new way of eating turns a routine snack into an adventure of the senses. Tasting something slowly and deliberately helps you appreciate subtle flavors you used to miss. You realize that some foods have layers of sweetness or tanginess, and each bite can trigger memories or emotions. Maybe the smell of baked bread reminds you of your grandmother’s kitchen, or the crunch of an apple recalls a pleasant autumn afternoon. Mindful eating anchors you in the present moment. It stops you from rushing through meals and teaches you to truly value what you are eating. Over time, this approach can even encourage healthier choices. Since you’re more aware of each bite, you might naturally prefer foods that feel more nourishing and balanced.
As you continue eating mindfully, you’ll see how this habit extends beyond the table. When you learn to savor food, you also learn to savor life. Small details that were once dull suddenly become interesting: the scent of fresh fruit at the market, the soft sound of bread crust cracking under your teeth, or the delight of cool water when you’re thirsty. Eating mindfully reminds you that good things are worth noticing and enjoying, no matter how common they seem. It’s not about giving up convenience or treats you love. Instead, it’s about bringing more presence and appreciation to something you do every day. In doing so, you strengthen your ability to focus, calm your restless mind, and discover simple joys hiding in plain sight.
Chapter 3: Overcoming Stubborn Habits and Creating Positive Routines with Simple Mindfulness Everyday Strategies.
Bad habits are like knots in a rope—annoying, tough to undo, and frustratingly easy to ignore. Maybe it’s scrolling endlessly on your phone, snacking without hunger, or responding with anger when you feel stressed. Habits often settle into your life quietly, and before you realize it, they shape how you think and behave. Changing them can feel almost impossible because your brain likes what’s familiar. However, mindfulness can help you notice these patterns and take the first steps toward healthier, more positive actions. Instead of feeling trapped, you discover ways to gently loosen those knots. Just as placing a small reminder note on your desk can prompt you to study, setting daily mindful cues can help you stay aware and steer your behavior in better directions.
Mindfulness teaches you to observe yourself as if you were a curious scientist studying a subject—except that subject is you! When you become aware of a habit, you don’t have to judge or shame yourself. Instead, you can ask simple questions: Why do I always reach for my phone before bed? How do I feel afterward? By examining your habits this way, you see the chain of events that lead you to repeat actions. For example, maybe stress triggers you to open social media, or feeling lonely makes you overeat. Once you spot these connections, you can try making small changes. Perhaps you replace late-night phone browsing with a short breathing exercise, or you keep healthy snacks in sight and store junk food out of reach.
This process isn’t always easy. Habits are stubborn, and you might slip up. That’s perfectly normal. Mindfulness isn’t about never making mistakes; it’s about noticing when you do and then gently guiding yourself back on track. Over time, these small mindful adjustments can add up. Even spending just five minutes a day sitting quietly, focusing on your breath, or listening to calming sounds can help build the mental strength you need to resist old temptations. Think of mindfulness as putting a friendly spotlight on your routines. When illuminated, these habits become easier to manage. You stop operating on autopilot and start making more thoughtful choices. Soon, negative habits begin to lose their grip, and healthier behaviors feel like natural parts of your everyday life.
Creating positive routines is like planting a garden in your mind. Instead of weeds (unhelpful habits) growing uncontrollably, you’re now seeding flowers and fruits (healthy actions and thoughts). Mindfulness gives you gardening tools—awareness, patience, and kindness—so you can tend this garden over time. You learn to nurture the conditions that make good habits flourish, like setting up a quiet spot in your room for a quick meditation or planning a short evening walk instead of scrolling through feeds. Eventually, these changes feel less like forced chores and more like comfortable daily rhythms. Your mind learns that certain times, places, or objects trigger a moment of calm or a simple meditation break. With consistent practice, you’ll see a brighter, more productive routine bloom in your life.
Chapter 4: Finding Serenity Through Focused Breathing: A Soothing Path to Calm the Mind.
Imagine you’re stuck in a traffic jam, late for an appointment, and growing more frustrated by the second. Your heart might race, and your chest might tighten. In moments like these, breathing techniques can be your secret weapon. By focusing on how you inhale and exhale, you can guide yourself out of stress. This isn’t complicated. You don’t need special tools—just your own lungs and attention. When you close your eyes and listen to your breath, you anchor your mind to something stable. You watch each breath flow in and out, like gentle waves on a shore. This simple practice can slow your racing heart and clear your crowded mind, allowing you to think more calmly and handle whatever situation is causing you tension.
Breathing techniques are often the first step in many meditation traditions. That’s because breathing is always with you, from your first moment of life to your last. It provides a natural, reliable focus point. When you’re learning to calm your thoughts, it’s easier to concentrate on something constant, like breathing, rather than forcing your mind to be quiet. As you focus on your breath, you might notice how it affects different parts of your body—your stomach rising and falling, your chest expanding, and the cool air passing through your nose. If your mind wanders, don’t worry. Gently guide it back to the rhythm of your breaths. Over time, this practice builds strength and steadiness in your attention, much like exercising builds muscle.
Focused breathing helps you respond better to stress. Instead of panicking when life throws you a curveball, you learn to pause and take a slow, calming breath. This pause interrupts the chain reaction that often leads to anger or anxiety. It’s like pressing a reset button inside your mind, reminding you that you have a choice in how you react. As you practice, you’ll find it easier to stay centered in challenging moments. You become less likely to lash out at friends or family when frustrated. Instead, you can respond thoughtfully and kindly, guided by a calmer mind. Over time, this changes how you handle difficult situations, from exams and sports competitions to disagreements with people you care about.
The beauty of focused breathing is its simplicity. You don’t have to climb a mountain or spend hours studying complicated techniques. You can do it anytime—when you wake up, before a test, during a tough conversation, or right before bed. By turning your attention inward and noticing the gentle in-and-out flow of air, you’re training yourself to remain present. This presence can spread into every part of your life. Suddenly, you’re more patient when waiting in line, more understanding when someone makes a mistake, and more appreciative of moments that used to pass unnoticed. Focused breathing is a small practice that can create big changes, turning your breath into a steady, lifelong companion that helps you stay calm, aware, and in tune with yourself.
Chapter 5: Turning Ordinary Chores and Tasks Into Memorable Adventures Using Daily Meditation Practices.
Meditation isn’t just something monks do in remote temples. It can happen anywhere, even while washing dishes or walking in a quiet room. By bringing mindful awareness into ordinary tasks, you can transform chores into peaceful, meaningful experiences. Think of it as sprinkling a bit of magic onto your day-to-day life. Normally, washing dishes might feel like a dull chore, but if you pay attention to the warmth of the water, the scent of the soap, and the shiny surface of each plate, it becomes something else entirely. With meditation in your routine, each small action can become an adventure, guiding you toward a calmer, more grounded version of yourself.
One simple way to start is through walking meditation. You don’t need a forest trail or a special garden—just a small space where you can walk back and forth. Begin by noticing the feeling of your feet touching the ground, the muscles working to lift each foot, and the way your body balances. At first, your mind might jump around, thinking of homework or dinner. That’s okay. When it wanders, gently bring it back to the sensation of walking. Over time, you’ll learn to appreciate these movements more deeply. It’s like learning to see the world in high-definition, where every detail counts.
Another technique is the body scan meditation. Lie down or sit comfortably and slowly move your attention through each part of your body, from the top of your head down to your toes. Notice any tension, warmth, coolness, or tingling. Don’t judge or label these feelings as good or bad—just observe them. This is like shining a gentle flashlight over each part of yourself. By doing this, you learn how your mind and body connect. You become more aware of how stress affects you physically and how relaxation feels. Over time, you’ll discover that calming your mind can release tension in your body, and caring for your body can improve your mental state.
These kinds of meditative moments help you realize that any activity can be approached mindfully. Whether you’re folding clothes, sweeping the floor, or brushing your teeth, you can turn these ordinary tasks into mini-meditation sessions. As you become more comfortable with mindfulness, you’ll notice that time feels less rushed. Even five minutes of mindful walking or breathing can refresh your mind. The world around you becomes more colorful, sounds become richer, and smells more noticeable. You start to see that life’s beauty isn’t only in grand adventures or big celebrations—sometimes it’s hidden in the simplest acts. By making meditation part of daily tasks, you’re adding layers of depth and meaning to every corner of your life.
Chapter 6: Relieving Pain and Discomfort by Distinguishing Physical Sensations from Deeply-Rooted Emotional Suffering.
Physical pain is a part of life—whether it’s a headache, a pulled muscle, or something more serious. But suffering often goes beyond the physical feeling itself. We add layers of worry, fear, frustration, and sadness. It’s like turning a small sore spot into a huge knot of discomfort. Mindfulness helps you see the difference between the pain in your body and the emotional struggles in your mind. By noticing and separating these parts, you can begin to soothe your suffering, even if you can’t completely remove the pain. This understanding can make challenging experiences more bearable, allowing you to face discomfort with greater courage and calmness.
Imagine you have a headache. The pain is real, but your mind might add more trouble: This will never end! I’m missing out on fun things! I can’t stand this! These extra thoughts pile on, making you feel even worse. Mindfulness encourages you to observe the pain directly, without adding stories or judgments. You acknowledge it: I feel a throbbing sensation in my temples. By sticking to the raw sensation, you avoid fueling the emotional fire. Over time, this can reduce the stress and tension that often make pain feel bigger and heavier than it needs to be.
This approach takes practice. At first, it might feel strange to just notice pain without either complaining or panicking. But with patience, you learn that you have power over how you respond. Some people find that focusing on their breath or doing a quick body scan helps. Others use mental images, like picturing each painful sensation passing through them like a cloud drifting across the sky. By doing this, you stop feeling trapped by pain and start feeling more like an observer. You can also support your physical healing by resting, applying warmth, or taking medicine, but now you approach these actions calmly instead of desperately.
As you grow more skilled at handling pain mindfully, you’ll see that suffering truly can be softened. Mindfulness won’t erase a broken arm or remove every ache, but it can help you handle it differently. You respond with self-compassion and levelheadedness rather than panic or anger. In the long run, this helps you recover faster because your body isn’t fighting emotional battles while healing physical wounds. You also become braver, knowing that discomfort doesn’t have to rule your mind. This practice can be applied to big challenges like chronic illnesses or stressful medical treatments. By facing pain head-on and stripping away unnecessary emotional baggage, you gain confidence and learn that you are stronger than you once believed.
Chapter 7: Exploring Your Inner Emotional World to Understand and Accept Challenging Feelings Mindfully.
Emotions color our lives, making us laugh, cry, cheer, or feel afraid. They can be wonderful but also confusing. Sometimes, we get stuck in sadness or anger, and we don’t know how to escape. Mindfulness helps you handle tough emotions by teaching you to observe them with curiosity rather than judgment. It’s like stepping back and watching a movie of your mind’s reactions. When you learn to notice emotions without instantly acting on them, you gain control over your responses. Instead of yelling when angry or hiding when sad, you pause. This pause gives you time to understand what’s going on and find healthier ways to cope.
Many of us never learned how to deal with strong emotions. Maybe your family avoided talking about feelings, or perhaps they argued loudly at every problem. Without guidance, you might just copy what you saw, repeating unhealthy patterns. Mindfulness offers a better path. The idea is simple: when you feel an emotion rising—say, fear—take a deep breath and name it. I’m feeling scared. Then notice how it affects your body. Does your stomach clench? Are your shoulders tense? By observing these signals, you understand that emotions aren’t just in your head; they’re connected to physical sensations. This awareness helps you handle them more wisely.
As you explore emotions, you discover that no feeling lasts forever. Even the strongest fear or saddest moment eventually fades. Mindfulness helps you ride these emotional waves instead of letting them drown you. You learn to accept emotions as part of being human. Acceptance doesn’t mean you approve of unpleasant feelings, but you stop fighting them or blaming yourself for having them. With practice, this reduces anxiety and builds emotional resilience. You become more stable, like a tree with deep roots that can withstand stormy weather without uprooting.
Over time, understanding your emotions through mindfulness can improve your relationships and overall happiness. When you’re calm and aware of how you feel, it’s easier to explain these feelings to others without anger or confusion. You communicate better and solve conflicts more peacefully. You also learn to forgive yourself for having emotions that are difficult to manage. Just as you wouldn’t punish yourself for having a headache, you realize it’s not a crime to feel sad, angry, or anxious. By treating emotions with gentle curiosity, you transform them into teachers that help you grow more patient, compassionate, and emotionally intelligent.
Chapter 8: Nurturing Compassion and Warmth Within Yourself Through Loving-Kindness and Continual Gentle Self-Care.
Have you ever felt like you’re not good enough, no matter what you accomplish? Self-doubt and self-criticism can be heavy burdens. Thankfully, there’s a powerful way to ease this inner struggle: loving-kindness meditation. This practice encourages you to focus on feelings of love, warmth, and understanding—first toward someone you deeply care about, and then toward yourself. By gently guiding your mind to send kind wishes to yourself, you begin to soften those harsh inner voices and replace them with support and compassion.
Many people find it easier to feel kindness toward others than toward themselves. If that’s the case, start by picturing a person who naturally brings up feelings of warmth—maybe a parent, a friend, or even a beloved pet. Imagine giving them well-wishes: May you be happy. May you be healthy. May you live with ease. Feel the genuine care flow from your heart. Once this feeling is clear, try turning it inward. Picture yourself as you would a close friend or even as a small child who deserves comfort. Repeat the same kind wishes to yourself. It might feel awkward at first, but with practice, you’ll find that your harsh self-judgments loosen their grip.
Loving-kindness meditation doesn’t just help with self-criticism. It can also improve how you feel about others. After extending love to yourself, you can include your family, friends, neighbors, and even strangers. Over time, you can offer kind thoughts to everyone—even people you’ve had disagreements with. This doesn’t mean you must agree with them, but you learn to see them as human beings who, like you, want happiness and freedom from suffering. This broadening of compassion helps reduce anger, envy, and resentment, leaving you feeling lighter and more open-minded.
As loving-kindness becomes part of your life, you might notice that you’re kinder to yourself in daily situations. Instead of beating yourself up for a bad test score, you’ll acknowledge your disappointment but also remind yourself that everyone makes mistakes. Instead of fearing you’re unworthy, you’ll remember that you deserve understanding and care, too. This gentle attitude can improve your mental health, boosting self-esteem and resilience. Ultimately, loving-kindness is about treating yourself and others with the same warmth you’d offer a close friend. It’s a powerful tool to break free from self-hatred, reconnect with your value, and bring more compassion into the world around you.
Chapter 9: Broadening Your Horizons with Different Meditation Techniques to Engage Mindfully With Life.
If you’ve tried mindfulness, you know there isn’t just one way to do it. There are many meditation styles, each offering unique benefits. Some people prefer focusing deeply on a single thing—like their breath—while others enjoy staying open to everything around them: sounds, smells, and visuals. By experimenting with different approaches, you become more adaptable. You learn that you can practice mindfulness not only in a quiet room but also in a bustling park or a noisy café. Each method teaches you something new about how your mind works and how you can remain centered under different circumstances.
Focused attention meditation is perfect when you need steadiness. Let’s say you have a big test coming up or a complex project to finish. By focusing on one element—like breathing, a candle’s flame, or a repeated phrase—you sharpen your ability to concentrate. This skill can carry over to schoolwork, sports, or any activity where you must stay alert and steady. On the other hand, open awareness meditation lets you embrace the world as it is. Sitting on a bench near a playground, you might hear children laughing, a car honking, and leaves rustling. Instead of trying to block these sounds, you notice them, letting each one drift through your mind without clinging to it.
Think of these two main styles—focused and open—as tools in your mindfulness toolkit. Sometimes you need a hammer (focused attention) to drive your awareness into a single point. Other times you need a paintbrush (open awareness) to paint a full picture of your surroundings. With practice, you’ll learn when to use each tool. For example, if you’re feeling overwhelmed in a chaotic environment, open awareness might help you relax by accepting all the noise and activity. If you want to improve your ability to pay attention while studying, focused attention is your best friend.
As you explore these methods, you’ll see that mindfulness isn’t limited to quiet, peaceful moments. It can travel with you anywhere. Whether you’re walking through a busy market, waiting in line at the cinema, or exploring nature, you can choose how you pay attention. This flexibility makes mindfulness a reliable companion that supports you in different situations. Over time, you’ll gain confidence, knowing that you can remain centered, calm, and aware no matter what’s going on around you. By broadening your horizon and trying out various meditation styles, you enrich your understanding of yourself and the world.
Chapter 10: Integrating Mindfulness into Everyday Activities and Watching Your Inner Peace Flourish Brightly.
The true power of mindfulness emerges when you weave it into your daily routines. Instead of treating meditation as a separate, special event, you can sprinkle moments of awareness throughout your entire day. By doing so, mindfulness becomes as natural as breathing. Imagine using a simple object, like a pen or a smartphone, as a reminder to pause and breathe. Each time you pick it up, let it be a cue that brings you back to the present moment. Over time, these small cues help you remember to be mindful, even when life feels rushed.
Integrating mindfulness doesn’t mean taking hours away from your schedule. It can be as brief as noticing how your feet feel when you step out of bed or listening to the soft sound of your toothbrush on your teeth. You can bring mindfulness to a daily walk by paying attention to the sensation of the wind and the colors of the leaves. If you eat lunch at school, try tasting your meal carefully, enjoying each bite. At night, before sleep, spend a minute focusing on your breath, letting go of the day’s worries. These small moments add up, slowly reshaping your mind to be calmer and more present.
The more you practice, the easier it is to find peace in everyday life. Tasks that used to annoy you might become less stressful because you’re no longer lost in negative thoughts. Instead, you notice the task itself—folding clothes or doing homework—without adding stories about how boring it is or how much else you’d rather be doing. This shift makes room for gratitude and acceptance. You begin to realize that quiet moments or simple chores have their own subtle charm, and that your attitude shapes much of your experience.
As mindfulness takes root in your life, you’ll likely feel more balanced. Stressful situations won’t rattle you as easily. You’ll find it simpler to connect with friends, family, and teachers because you’re truly there, listening and understanding. Your self-confidence may grow as well, since you’re no longer judging yourself harshly or comparing yourself constantly to others. Over time, this gentle practice helps your inner peace bloom brightly, influencing everything you do. It doesn’t require special equipment or expensive classes—just the willingness to pause, notice, and appreciate what’s already here. With mindfulness integrated into everyday activities, you shape a life filled with meaning, kindness, and a steady sense of calm.
All about the Book
Discover the transformative power of mindfulness in ‘Fully Present’, an essential guide by Smalley and Winston that empowers readers to live consciously and embrace the present moment for improved well-being and fulfillment.
Susan L. Smalley and Diana Winston are renowned mindfulness experts committed to teaching techniques that enhance emotional intelligence and mental clarity, empowering individuals to lead more fulfilling lives.
Mental Health Professionals, Educators, Healthcare Workers, Corporate Trainers, Yoga Instructors
Meditation, Yoga, Mindfulness Practices, Nature Walks, Creative Writing
Stress Management, Anxiety Reduction, Emotional Regulation, Work-Life Balance
When we cultivate awareness in the moment, we unlock the potential for a deeper understanding of ourselves and our lives.
Oprah Winfrey, Jon Kabat-Zinn, Deepak Chopra
Best Mindfulness Book of the Year, National Book Award Finalist, Mindfulness in Education Award
1. What does it mean to be fully present? #2. How can mindfulness improve everyday experiences? #3. What are the benefits of regular meditation practice? #4. How does one’s breath influence mental clarity? #5. Can you recognize thoughts without judgment? #6. How can you cultivate awareness in daily activities? #7. What strategies enhance focus and concentration skills? #8. How can gratitude transform your perspective on life? #9. What role does self-compassion play in mindfulness? #10. How do emotions impact your present moment experience? #11. In what ways can stress be reduced through mindfulness? #12. How can mindfulness improve interpersonal relationships? #13. What techniques help in managing negative thoughts? #14. How does awareness of body sensations enhance presence? #15. What is the connection between mindfulness and creativity? #16. How can you develop patience in daily routines? #17. What practices support emotional resilience over time? #18. How does mindful eating affect your relationship with food? #19. What are the signs of being distracted in life? #20. How can mindfulness contribute to overall well-being?
mindfulness, meditation techniques, stress reduction, self-help books, mental health, emotional well-being, personal development, mindful living, awareness practices, consciousness expansion, wellness strategies, Susan Smalley books
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