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Everyone experiences times throughout the day where you just wish you could relax for even a few minutes.
Well, fortunately there are simple ways to relax, even during your busiest days, that don’t require a lot of time or equipment.
Deep breathing can be done anywhere where you’re feeling stressed or just want to clear your mind. If your job requires you to sit at a computer all day, make sure you get up and move around for a few minutes every hour. While sitting at your desk, roll your head around, from side to side and from front to back with your eyes closed.
If you’re on your feet all day, stretch out your back and sides by standing with your feet firm on the floor, shoulder width apart, and twist your upper body, including your head, slowly from side to side.
Daydreaming lets your imagination flow, causing instant relief from the stress of the real world.
After five minutes of a calming daydream, you’ll feel relaxed, re-energized, and ready to face the real world again.
Smile at your children when you’re toting them around to all their different activities. Engaging in these simple, everyday relaxation techniques will help to sustain and strengthen you throughout your day. Chantal Beaupre is an Emotional Mastery Coach, a Naturopath, an Independent Licensed LifeSuccess Consultant, and a business partner of Bob Proctor – as seen in “The Secret” movie. Conquering Anxiety With Affirmations It can be difficult to do anything with your normal passion and excitement if you are feeling anxious.
Music feeds my soul and singer songwriters are the farmers whose craft of cultivating fertile fields of rhythm and rhyme, harmony and lyric, bring to the table all manner of nourishment. Her passion is to assist, educate, and inspire consciously focused business owners and individuals to achieve extraordinary success and happiness, at home and in the work place. When the body is stressed it creates in itself the fight or flight response which triggers the heartbeat to race up, blood pressure to rise and all organs of the body specially your mind geared up to circulate more quantity of blood to the heart muscle and out of it. Life Stylist, Producer and Founder of, reaching over 3 million around the globe. Through over 10,000 blogs, audio conversations and videos, provides you with the most current, optimistic and inspiring content, empowering you to live a happy, healthy and wealthy life mind, body and spirit. We’ll admit that meditation takes a bit of time and commitment, so if you’re feeling stressed but don’t have the time to meditate, here are a few quicker, more on-the-go options to help you relax. For a quick boost to your body and mind, a sure-fire road to relaxation is one of our fabulous massages! Something that we often forget in this fast paced modern world, is that we were created to rest. Peace: Now that you have eradicated the buts in your life ( I give you permission to chuckle here), breathe in and out slowly. Freedom: Now that your body, mind, and spirit have settled down a bit -enjoy the freedom that comes with doing nothing. Take care (literally my friends ), and remember-part of living inspired is re-centering ourselves from time to time so that we can have that healthy outlook and fresh perspective! The coloring book is a major source of creativity and relaxation that's rarely been available to those of us who've already gone through puberty. Today we're ogling the extensive selection of Creative Haven's adult coloring books, which give grown-ups of any degree of artistic aptitude an outlet to let those creative juices flow. We've long professed the scientifically proven benefits of coloring, from reducing stress to stimulating the senses.
En Novembre 2010, Christian Pilastre anime 3 ateliers d'initiation au mandala a l'Onyx de St Herblain (44). Benevoles de l'association Vents du Sud, Diane et ses parents, Alfio et Beatrice Toffano ont emporte des mandalas dans un petit village de Mauritanie.Cette activite de coloriage sous la tente a debouche sur une creation de grands mandalas de pierre et de sable dans le desert africain.
L'association Vents du Sud oeuvre en Afrique, essentiellement en Mauritanie, autour de la ville de Ouadane, dans le domaine du developpement durable, de l'hygiene et de la sante ainsi que par un systeme d'echanges pedagogiques.
The autonomic nervous system regulates organ systems through circuits that resemble the reflexes described in the somatic nervous system.
One difference between a somatic reflex, such as the withdrawal reflex, and a visceral reflex, which is an autonomic reflex, is in the efferent branch. The afferent branch of a reflex arc does differ between somatic and visceral reflexes in some instances. Though visceral senses are not primarily a part of conscious perception, those sensations sometimes make it to conscious awareness.
When particularly strong visceral sensations rise to the level of conscious perception, the sensations are often felt in unexpected places. Nervous System: Kehr’s Sign Kehr’s sign is the presentation of pain in the left shoulder, chest, and neck regions following rupture of the spleen. The incorrect assumption would be that the visceral sensations are coming from the spleen directly.
The diaphragm plays a role in Kehr’s sign because the spleen is just inferior to the diaphragm in the upper-left quadrant of the abdominopelvic cavity.
The efferent branch of the visceral reflex arc begins with the projection from the central neuron along the preganglionic fiber. The effector organs that are the targets of the autonomic system range from the iris and ciliary body of the eye to the urinary bladder and reproductive organs. Somatic reflexes involve sensory neurons that connect sensory receptors to the CNS and motor neurons that project back out to the skeletal muscles. A division of the nervous system that is related to the autonomic nervous system is the enteric nervous system. Read this article to learn about a teenager who experiences a series of spells that suggest a stroke.
The autonomic nervous system is important for homeostasis because its two divisions compete at the target effector. The postganglionic fibers of the sympathetic and parasympathetic divisions both release neurotransmitters that bind to receptors on their targets. At most of the other targets of the autonomic system, the effector response is based on which neurotransmitter is released and what receptor is present. Organ systems are balanced between the input from the sympathetic and parasympathetic divisions. In a similar fashion, another aspect of the cardiovascular system is primarily under sympathetic control.
There are a limited number of blood vessels that respond to sympathetic input in a different fashion. The reason for this is a sympathetic reflex that maintains the output of the heart in response to postural change. The role of visceral reflexes is to maintain a balance of function in the organ systems of the body. The effect of gravity on circulation means that it is harder to get blood up from the legs as the body takes on a vertical orientation. The optic nerve still carries the afferent input, but the output is from the thoracic spinal cord, through the superior cervical ganglion, to the radial fibers of the iris. Which of the following represents a sensory input that is not part of both the somatic and autonomic systems?
Damage to internal organs will present as pain associated with a particular surface area of the body.
The nerves that carry sensory information from the diaphragm enter the spinal cord in the cervical region where somatic sensory fibers from the shoulder and neck would enter. Medical practice is paying more attention to the autonomic system in considering disease states. Within the cardiovascular system, different aspects demonstrate variation in autonomic tone. Broadly, when a muscle contracts, it shortens by one-third (30%) of its belly-length, and brings about a movement. Each movement at a joint is brought about by a coordinated activity of different groups of muscles.
Fixators are the groups of muscles which stabilize the proximal joints of a limb, so that the desired movement at the distal joint may occur on a fixed base. When the prime movers cross more than one joint, the undesired actions at the proximal joints are prevented by certain muscles known as synergists.
Your blood then circulates that extra oxygen throughout your body helping your inner systems recharge. This technique helps to relieve neck tension, increasing blood flow to your brain, which is a natural and easy way to relax. Walking is a great way to clear your mind and your body will benefit from the extra exercise as well. Get free instant access to five daily rich in content lessons on how to transform your recession fears into a powerful, unstoppable, and profitable force.
Recognized as the go-to self-development expert, Chantal has a treasure trove of practical, highly effective tools to help you live your life to the fullest. Browsing you find engaging materials from thought leaders, best-selling authors and wellness experts from around the globe. While technology affords us access to limitless information, it’s also changed how we communicate. Meditation: Practiced for centuries, meditation is one of the things everyone’s heard of (and probably tried), but that doesn’t always seem to pan out. Progressive Muscle Relaxation: This technique centers on successive sessions of tensing and then relaxing different muscle groups. Breathing Deeply: This sounds too easy, but it is an effective technique at relaxing your mind and body and can be done anywhere.
Visualization: Envisioning tranquil places or fond memories can help shake a stressful headspace. Reach Out: It’s not healthy to repress emotions and process your stresses strictly from within. It’s important to set aside some time to find what technique best suits you, and to put it to practice daily.
With these techniques and a signature Arbor Massage, you’ll have your body and mind back on track in no time!
Nap time, snack time, recess, second nap time -- how could any third-grader not be completely zenned out? From nature-centric mandalas to steampunk designs, the selection has a coloring book for just about every aesthetic predilection.

As coloring book guru Johanna Basford put it: "Some time spent with the simple task of adding color to the page and creating something beautiful really seems to appeal to people. The main difference between the somatic and autonomic systems is in what target tissues are effectors. The output of a somatic reflex is the lower motor neuron in the ventral horn of the spinal cord that projects directly to a skeletal muscle to cause its contraction.
Many of the inputs to visceral reflexes are from special or somatic senses, but particular senses are associated with the viscera that are not part of the conscious perception of the environment through the somatic nervous system. For example, strong visceral sensations of the heart will be felt as pain in the left shoulder and left arm. The spleen is in the upper-left abdominopelvic quadrant, but the pain is more in the shoulder and neck.
This fiber then makes a synapse on the ganglionic neuron that projects to the target effector. The thoracolumbar output, through the various sympathetic ganglia, reaches all of these organs. Visceral reflexes that involve the thoracolumbar or craniosacral systems share similar connections. Somatic reflexes always involve the CNS, even in a monosynaptic reflex in which the sensory neuron directly activates the motor neuron.
The word enteric refers to the digestive organs, so this represents the nervous tissue that is part of the digestive system. The balance of homeostasis is attributable to the competing inputs from the sympathetic and parasympathetic divisions (dual innervation). Postganglionic sympathetic fibers release norepinephrine, with a minor exception, whereas postganglionic parasympathetic fibers release ACh. The postganglionic sympathetic fibers that contact the blood vessels within skeletal muscle and that contact sweat glands do not release norepinephrine, they release ACh. For example, regions of the heart that establish heart rate are contacted by postganglionic fibers from both systems. It is a homeostatic reflex mechanism that keeps the activation of photoreceptors within certain limits. The pupillary light reflex involves sensory input through the optic nerve and motor response through the oculomotor nerve to the ciliary ganglion, which projects to the circular fibers of the iris.
When something upsets that balance, the homeostatic mechanisms strive to return it to its regular state. Blood pressure is partially determined by the contraction of smooth muscle in the walls of blood vessels.
Blood vessels in skeletal muscle, particularly those in the lower limbs, are more likely to dilate. This is because, for one reason or another, blood is not getting to your brain so it is briefly deprived of oxygen.
If the sympathetic system cannot increase cardiac output, then blood pressure into the brain will decrease, and a brief neurological loss can be felt. This reflex is similar to the somatic reflex, but the efferent branch is composed of two neurons. The two divisions of the autonomic system each play a role in effecting change, usually in competing directions. The sympathetic tone of blood vessels is caused by the lack of parasympathetic input to the systemic circulatory system. Why would something like irritation to the diaphragm, which is between the thoracic and abdominal cavities, feel like pain in the shoulder or neck?
The brain superimposes this experience onto the sensory homunculus where the somatic nerves are connected. The range of movement depends on the length of fleshy fibers, and the power or force of movement on the number of fibers.
During contraction the length of the muscle may decrease (isotonic contraction), may remain unchanged (isometric contraction) or may increase, according to the functional demands of the body.
When a prime mover helps opposite action by active, controlled lengthening against gravity, it is known as action of paradox. They help the prime movers by active controlled relaxation, so that the desired movement is smooth and precise. For example, during making a tight fist by long digital flexors the wrist is kept fixed in extension by the synergists (extensors of wrist).
Instead of stressing out because there aren’t enough cashiers and every line has five people with heaping carts of groceries, use that time to relax your body by taking some deep breaths. Where you once had weeks to respond to a letter, you now have only minutes to reply to an email or message, lest you offend your correspondent. Inconsistency is one of the of the main reasons meditation doesn’t effect the long-term results people are looking for. As you slowly tense and relax your muscles, you will naturally become more aware of physical sensations. Allow yourself a five minute break, sit up straight with your eyes closed, and place a hand on your belly button.
During this technique, try to use as many senses as you can by closing your eyes, loosening any tight clothing, and sitting in a quiet spot.
Reaching out to friends, family, and even co-workers is one of the best tools for alleviating stress. If you keep at it, you’ll notice not only immediate improvements in your mood, but also long-term, overall improvements in your emotional and physical well being. As we've covered before, the contemporary art world has introduced us to a generous helping of coloring books that provide adults with the stimulating and calming artistic tools they so desire. The output of a visceral reflex is a two-step pathway starting with the preganglionic fiber emerging from a lateral horn neuron in the spinal cord, or a cranial nucleus neuron in the brain stem, to a ganglion—followed by the postganglionic fiber projecting to a target effector.
For example, there is a specific type of mechanoreceptor, called a baroreceptor, in the walls of the aorta and carotid sinuses that senses the stretch of those organs when blood volume or pressure increases. The sensory homunculus—the representation of the body in the primary somatosensory cortex—only has a small region allotted for the perception of internal stimuli.
This irregular pattern of projection of conscious perception of visceral sensations is called referred pain.
The cranial component of the parasympathetic system projects from the eye to part of the intestines.
There are a few myenteric plexuses in which the nervous tissue in the wall of the digestive tract organs can directly influence digestive function. In the end, one expert, one question, and a simple blood pressure cuff answers the question. At the level of the target effector, the signal of which system is sending the message is strictly chemical. For any given target, the difference in which division of the autonomic nervous system is exerting control is just in what chemical binds to its receptors.
This does not create any problem because there is no parasympathetic input to the sweat glands.
If norepinephrine is released onto those cells, it binds to an adrenergic receptor that causes the cells to depolarize faster, and the heart rate increases. Photoreceptors are activated, and the signal is transferred to the retinal ganglion cells that send an action potential along the optic nerve into the diencephalon. In the context of avoiding a threat like the lioness on the savannah, the sympathetic response for fight or flight will increase pupillary diameter so that more light hits the retina and more visual information is available for running away.
As shown in this short animation, pupils will constrict to limit the amount of light falling on the retina under bright lighting conditions.
For each organ system, there may be more of a sympathetic or parasympathetic tendency to the resting state, which is known as the autonomic tone of the system. These tissues have adrenergic receptors that respond to the release of norepinephrine from postganglionic sympathetic fibers by constricting and increasing blood pressure. It does not have an overall effect on blood pressure to alter the tone of the vessels, but rather allows for blood flow to increase for those skeletal muscles that will be active in the fight-or-flight response.
When you change position from sitting or lying down to standing, your cardiovascular system has to adjust for a new challenge, keeping blood pumping up into the head while gravity is pulling more and more blood down into the legs. A signal goes to the CNS, which then sends a signal to the upper thoracic spinal cord neurons of the sympathetic division. This can be brief, as a slight “wooziness” when standing up too quickly, or a loss of balance and neurological impairment for a period of time.
This hypovolemia may be the result of dehydration or medications that affect fluid balance, such as diuretics or vasodilators. The disorders range from diabetes to multiple system atrophy (a loss of control over many systems in the body), and addressing the underlying condition can improve the hypotension. The central neuron projects from the spinal cord or brain stem to synapse on the ganglionic neuron that projects to the effector. The sympathetic system increases heart rate, whereas the parasympathetic system decreases heart rate. Only certain regions receive parasympathetic input that relaxes the smooth muscle wall of the blood vessels.
Pharmaceuticals that treat cardiovascular disorders may be more effective if they work with the normal state of the autonomic system.
In each circumstance the tension generated at the ends may either increase, persist, or decrease, depending upon the number and state of its active motor units and the external conditions like loading.
For example, putting a glass back on the table is assisted by gravity but controlled by a gradual active lengthening of biceps (paradoxical or eccentric action). You’re always active, you’re always in touch, and with that kind of chronic engagement, tension has a nasty way of setting into your mind and body.
It’s known as a form of autogenic training, which means that it must be performed regularly and is most effective at the same time each day. Starting with your toes and working your way up to your neck, tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Slowly inhale through your nose and feel your breath as it works it way through your abdomen to the top of your head.
It may sound a bit obvious, but communication is known to reduce anxiety levels and improve rational, critical thinking when confronting a problem. Chances are last time you spent an hour or so coloring in you didn’t have a mortgage and you weren’t worried about a nagging boss or the financial crisis! The autonomic system, however, targets cardiac and smooth muscle, as well as glandular tissue.
The other part of a reflex, the afferent branch, is often the same between the two systems.

You do not have a conscious perception of having high blood pressure, but that is an important afferent branch of the cardiovascular and, particularly, vasomotor reflexes. If you swallow a large bolus of food, for instance, you will probably feel the lump of that food as it pushes through your esophagus, or even if your stomach is distended after a large meal. Depending on the organ system affected, the referred pain will project to different areas of the body ([link]). The sympathetic fibers connected to the spleen are from the celiac ganglion, which would be from the mid-thoracic to lower thoracic region whereas parasympathetic fibers are found in the vagus nerve, which connects in the medulla of the brain stem. The visceral sensation is actually in the diaphragm, so the referred pain is in a region of the body that corresponds to the diaphragm, not the spleen. The sacral component picks up with the majority of the large intestine and the pelvic organs of the urinary and reproductive systems. A long reflex has afferent branches that enter the spinal cord or brain and involve the efferent branches, as previously explained. If stretch receptors in the stomach are activated by the filling and distension of the stomach, a short reflex will directly activate the smooth muscle fibers of the stomach wall to increase motility to digest the excessive food in the stomach.
Why would the heart have to beat faster when the teenager changes his body position from lying down to sitting, and then to standing?
A signaling molecule binds to a receptor that causes changes in the target cell, which in turn causes the tissue or organ to respond to the changing conditions of the body.
Sweat glands have muscarinic receptors and produce and secrete sweat in response to the presence of ACh. If ACh is released onto those cells, it binds to a muscarinic receptor that causes the cells to hyperpolarize so that they cannot reach threshold as easily, and the heart rate slows. If light levels are low, the sympathetic system sends a signal out through the upper thoracic spinal cord to the superior cervical ganglion of the sympathetic chain. Likewise, the parasympathetic response of rest reduces the amount of light reaching the retina, allowing the photoreceptors to cycle through bleaching and be regenerated for further visual perception; this is what the homeostatic process is attempting to maintain. The hormones released from the adrenal medulla—epinephrine and norepinephrine—will also bind to these receptors. The blood vessels that have a parasympathetic projection are limited to those in the erectile tissue of the reproductive organs.
The sympathetic system then causes the heart to beat faster and the blood vessels to constrict.
The name for this is orthostatic hypotension, which means that blood pressure goes below the homeostatic set point when standing. Both of these medications are meant to lower blood pressure, which may be necessary in the case of systemic hypertension, and regulation of the medications may alleviate the problem. For example, with diabetes, peripheral nerve damage can occur, which would affect the postganglionic sympathetic fibers. The afferent branch of the somatic and visceral reflexes is very similar, as many somatic and special senses activate autonomic responses. The sympathetic system dilates the pupil of the eye, whereas the parasympathetic system constricts the pupil. Alternatively, some disorders may be exacerbated by autonomic deficits and common therapies might not be as effective. This is due to reciprocal innervation of the opposite groups of muscles, regulated by the spinal cord through stretch reflex.
Two Of A Kind), whose music has entertained children in this area for decades, attorney Hope Wesley Harrison who also is a furniture finisher and Justin Solonynka who makes math fun as a classroom teacher. Sometimes, then, it’s important to take a step back and detach yourself from your commitments. Choose a time that you’re typically free (first thing in the morning works great!), and plan to set aside at least fifteen minutes for your meditation. Whereas the basic circuit is a reflex arc, there are differences in the structure of those reflexes for the somatic and autonomic systems. Sensory neurons receiving input from the periphery—with cell bodies in the sensory ganglia, either of a cranial nerve or a dorsal root ganglion adjacent to the spinal cord—project into the CNS to initiate the reflex ([link]).
The location of referred pain is not random, but a definitive explanation of the mechanism has not been established.
However, the neck and shoulder would connect to the spinal cord at the mid-cervical level of the spinal cord.
The motor fibers that make up this nerve are responsible for the muscle contractions that drive ventilation.
A short reflex is completely peripheral and only involves the local integration of sensory input with motor output ([link]). Because the efferent branch of a visceral reflex involves two neurons—the central neuron and the ganglionic neuron—a “short circuit” can be possible. No CNS involvement is needed because the stretch receptor is directly activating a neuron in the wall of the stomach that causes the smooth muscle to contract. If norepinephrine is released, it will bind to the adrenergic receptors present on the target cell, and if ACh is released, it will bind to the muscarinic receptors on the target cell. Without this parasympathetic input, the heart would work at a rate of approximately 100 beats per minute (bpm).
The postganglionic fiber then projects to the iris, where it releases norepinephrine onto the radial fibers of the iris (a smooth muscle). Because the resting heart rate is the result of the parasympathetic system slowing the heart down from its intrinsic rate of 100 bpm, the heart can be said to be in parasympathetic tone. Those hormones travel through the bloodstream where they can easily interact with the receptors in the vessel walls. Acetylcholine released by these postganglionic parasympathetic fibers cause the vessels to dilate, leading to the engorgement of the erectile tissue. Both changes will make it possible for the cardiovascular system to maintain the rate of blood delivery to the brain.
It can be the result of standing up faster than the reflex can occur, which may be referred to as a benign “head rush,” or it may be the result of an underlying cause. Sometimes increasing fluid intake or water retention through salt intake can improve the situation.
Getting blood glucose levels under control can improve neurological deficits associated with diabetes. In their first (and hopefully not last) CD together, entitled Crazy Whirled, they blend social consciousness with consummate musicianship and between them, they play guitar, whistles, percussion instruments, bass and piano. Some people have trouble quieting their minds, so you may find tranquil, ambient music helpful. The baroreceptor apparatus is part of the ending of a unipolar neuron that has a cell body in a sensory ganglion. The most broadly accepted theory for this phenomenon is that the visceral sensory fibers enter into the same level of the spinal cord as the somatosensory fibers of the referred pain location.
These connections do not fit with the expected correspondence of visceral and somatosensory fibers entering at the same level of the spinal cord. These fibers have left the spinal cord to enter the phrenic nerve, meaning that spinal cord damage below the mid-cervical level is not fatal by making ventilation impossible.
If a sensory neuron projects directly to the ganglionic neuron and causes it to activate the effector target, then the CNS is not involved. That neuron, connected to the smooth muscle, is a postganglionic parasympathetic neuron that can be controlled by a fiber found in the vagus nerve. The sympathetic system speeds that up, as it would during exercise, to 120–140 bpm, for example.
When those fibers contract, the pupil dilates—increasing the amount of light hitting the retina. The parasympathetic system has no significant input to the systemic blood vessels, so the sympathetic system determines their tone. Blood is being pumped superiorly through the internal branch of the carotid arteries into the brain, against the force of gravity. If a visceral sensation, such as cardiac pain, is strong enough, it will rise to the level of consciousness. Heart rate is normally under parasympathetic tone, whereas blood pressure is normally under sympathetic tone. The baroreceptors from the carotid arteries have axons in the glossopharyngeal nerve, and those from the aorta have axons in the vagus nerve.
By this explanation, the visceral sensory fibers from the mediastinal region, where the heart is located, would enter the spinal cord at the same level as the spinal nerves from the shoulder and arm, so the brain misinterprets the sensations from the mediastinal region as being from the axillary and brachial regions.
Therefore, the visceral fibers from the diaphragm enter the spinal cord at the same level as the somatosensory fibers from the neck and shoulder. If light levels are too high, the parasympathetic system sends a signal out from the Eddinger–Westphal nucleus through the oculomotor nerve. Gravity is not increasing while standing, but blood is more likely to flow down into the legs as they are extended for standing. However, the sensory homunculus does not provide a representation of the internal structures to the same degree as the surface of the body, so visceral sensations are often experienced as referred pain, such as feelings of pain in the left shoulder and arm in connection with a heart attack. The heart rate is slowed by the autonomic system at rest, whereas blood vessels retain a slight constriction at rest.
Focus on your breathing–the sound, how your chest expands and relaxes, and how your body feels with each breath. Projections from the medial and inferior divisions of the cervical ganglia do enter the spinal cord at the middle to lower cervical levels, which is where the somatosensory fibers enter.
This sympathetic reflex keeps the brain well oxygenated so that cognitive and other neural processes are not interrupted. Once you begin to feel the rhythm of your breathing throughout your body, begin to focus your thoughts on a single area.
The postganglionic fiber then projects to the iris, where it releases ACh onto the circular fibers of the iris—another smooth muscle. Start with your toes, and feel how they move with each breath, relaxing them most as you exhale.
When those fibers contract, the pupil constricts to limit the amount of light hitting the retina.
Here you can introduce a mantra, a spoken word whose vibrations will travel through your body and make you even more deeply relaxed. A couple of our favorite mantras are Om, the Sanskrit sound of the universe, and Ananda, the Hindi word for pure, blissful love.

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