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everydaytaichi bookmark favorite: 13 Things Mindful People Do Differently Every Day

4/30/2014

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13 Things Mindful People Do Differently Every Day
Posted: 04/30/2014 8:23 am EDT Updated: 04/30/2014 8:59 am EDT Print ArticleMEDITATION

MORE: Mindful Habits Mindfulness Becoming Mindful Mindfulness Research The Third Metric Meditation Mindfulness Meditation Mindful People Mindfulness Benefits
It may have started as a trend among Silicon Valley tech companies, but mindfulness seems to be here to stay for all of us.

2014 has been called the "year of mindful living," and in the past several months, mindfulness has made headlines in seemingly every major print publication and news site. No longer an activity reserved for the new age set, the public is looking to mindfulness as an antidote to stress and burnout, technology addiction and digital distractions, and a sense of time famine and constant busyness.

More and more research is legitimizing the practice, demonstrating that it may be an extremely effective intervention for a wide range of physical and mental health problems.

But beyond the buzz, what does it really mean to be a mindful person -- and what do they do differently every day to live more mindfully? Mindfulness, the practice of cultivating a focused awareness on the present moment, is both a daily habit and a lifelong process. It's most commonly practiced and cultivated through meditation, although being mindful does not necessarily require a meditation practice.

"It's the awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally," explained Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction (MBSR) technique, in a video interview. "That sounds pretty simple... but actually when we start paying attention to how much we pay attention, half of the time our minds are all over the place and we have a very hard time sustaining attention."

Here are 13 things mindful people actually do every day to stay calm, centered and attentive to the present moment.

They take walks.

woman walking in park

"In our culture of overwork, burnout, and exhaustion, in which we're connected and distracted 24/7 from most things that are truly important in our lives, how do we tap into our creativity, our wisdom, our capacity for wonder, our well-being and our ability to connect with what we really value?" Arianna Huffington asked in a 2013 HuffPost blog post.

Her answer: Solvitur ambulando, which is Greek for "it is solved by walking." Mindful people know that simply going for a walk can be excellent way to calm the mind, gain new perspective and facilitate greater awareness.

Walking through green spaces may actually put the brain into a meditative state, according to a 2013 UK study. The act of walking in a peaceful outdoor landscape was found to trigger "involuntary attention," meaning that it holds attention while also allowing for reflection.

They turn daily tasks into mindful moments.

Mindfulness isn't just something you practice during a 10-minute morning meditation session. It can be incorporated throughout your everyday life by simply paying a little more attention to your daily activities as you're performing them.

As the meditation app Headspace puts it:

"Mindfulness starts to get really interesting when we can start to integrate it into everyday life. Remember, mindfulness means to be present, in the moment. And if you can do it sitting on a chair, then why not while out shopping, drinking a cup of tea, eating your food, holding the baby, working at the computer or having a chat with a friend? All of these are opportunities to apply mindfulness, to be aware."
They create.

artist painting

Mindfulness and creativity go hand-in-hand: Mindfulness practice boosts creative thinking, while engaging, challenging creative work can get you into a flow state of heightened awareness and consciousness.

Many great artists, thinkers, writers and other creative workers -- from David Lynch to Mario Batali to Sandra Oh -- have said that meditation helps them to access their most creative state of mind. In Catching The Big Fish: Meditation, Consciousness and Creativity, Lynch compares ideas to fish: "If you want to catch a little fish, you can stay in the shallow water. But if you want to catch the big fish, you've got to go deeper."

If you want to become more mindful but are struggling with a silent meditation practice, try engaging in your favorite creative practice, whether it's baking, doodling, or singing in the shower, and see how your thoughts quiet down as you get into a state of flow.

They pay attention to their breathing.

Our breath is a barometer for our overall physical and mental state -- and it's also the foundation of mindfulness. As mindful people know, calming the breath is the key to calming the mind.

Meditation master Thich Nhat Hahn describes the most foundational and most effective mindfulness practice, mindful breathing, in Shambhala Sun:

"So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath."
They unitask.

women at work

Multitasking is the enemy of focus -- many of us spend our days in a state of divided attention and near-constant multitasking, and it keeps us from truly living in the present. Studies have found that when people are interrupted and dividing their attention, it takes them 50 percent longer to accomplish a task and they're 50 percent more likely to make errors.

"Rather than divide our attention, it is far more effective to take frequent breaks between intervals of sustained, one-pointed attention," Real Happiness at Work author Sharon Salzberg writes in a Huffington Post blog. "Debunking the myth of multitasking, we become much better at what we do and increase the chance of being able to remember the details of work we have done in the past."

The mindful way, Salzberg suggests, is to focus on one task completely for a given period of time, and then take a break before continuing or moving on to another task.

They know when NOT to check their phones.

Mindful people have a healthy relationship with their mobile devices -- they set (and keep) specific parameters for usage. This might mean making a point never to start or end the day checking email (and maybe even keeping their smartphones in a separate room while they're sleeping), or choosing to unplug on Saturdays or every time they go on vacation.

But most importantly, they stow their phones away while spending time with their loved ones. One unfortunate byproduct of tech addition and too much screen time is that it keeps us from truly connecting with others -- as HopeLab CEO Pat Christen described her own aha moment, "I realized several years ago that I had stopped looking in my children's eyes. And it was shocking to me."

Those who mindfully interact with others look up from their screens and into the eyes of whomever they're interacting with, and in doing so, develop and maintain stronger connections in all their relationships.

They seek out new experiences.

Openness to experience is a byproduct of living mindfully, as those who prioritize presence and peace of mind tend to enjoy taking in and savoring moments of wonder and simple joy. New experiences, in turn, can help us to become more mindful.

"[Adventure] can naturally teach us to be here now. Really, really here," adventurer Renee Sharp writes in Mindful Magazine. "To awaken to our senses. To embrace both our pleasant and our difficult emotions. To step into the unknown. To find the balance between holding on and letting go. And learn how to smile even when the currents of fear are churning within."

They get outside.

national park yosemite

Spending time in nature is one of the most powerful ways of giving yourself a mental reboot and reinstating a sense of ease and wonder. Research has found that being outdoors can relieve stress, while also improving energy levels, memory and attention.

“We need the tonic of wildness," Thoreau wrote in Walden. "At the same time that we are earnest to explore and learn all things, we require that all things be mysterious and unexplorable, that land and sea be indefinitely wild, unsurveyed and unfathomed by us because unfathomable. We can never have enough of nature.”

They feel what they're feeling.

Mindfulness isn't about being happy all the time. It's about acceptance of the moment we're in and feeling whatever we feel without trying to resist or control it.

Excessive preoccupation with happiness can actually be counterproductive, leading to an unhealthy attitude towards negative emotions and experiences. Mindful people don't try to avoid negative emotions or always look on the bright side -- rather, accepting both positive and negative emotions and letting different feelings coexist is a key component of remaining even-keeled and coping with life's challenges in a mindful way.

Meditation, the quintessential mindfulness practice, has been shown to be a highly effective intervention for managing emotional challenges including anxiety, depression and stress. A 2013 study also found that people with mindful personalities enjoy greater emotional stability and improved sleep quality.

As Mother Teresa put it, “Be happy in the moment, that’s enough. Each moment is all we need, not more.”

They meditate.

meditation

You can be mindful without meditating, but all the research and experts tell us that meditation is the most sure-fire way to become more mindful. A regular practice can help to reduce stress, improve cognitive function, and boost well-being. Research has found that mindfulness meditation can even alter gene expression, lowering the body's inflammatory response.

Aside from the wealth of research on the physical and mental health benefits of meditation, the testimonies of countless meditators attests to the fact that a consistent practice can help you stay awake and present to your own life.

“It’s almost like a reboot for your brain and your soul,” Padmasree Warrior, CTO of Cisco, told the New York Times in 2012 of making the time to meditate and unplug. “It makes me so much calmer when I’m responding to e-mails later.”

They're conscious of what they put in their bodies -- and their minds.

So often, we shovel food into our mouths without paying any attention to what we're eating and whether we feel full. Mindful people make a practice of listening to their bodies -- and they consciously nourish themselves with healthy foods, prepared and eaten with care. But mindful eating is all about taking your time, paying attention to the tastes and sensations, focus fully on the act of eating and eating-related decisions.

Mindful people also pay attention to their media diets, are equally careful not to feed their minds with "junk food" like excess television, social media, mindless gaming and other psychological empty calories. (Too much time on the Internet has been linked with fewer hours of sleep per night and an increased risk of depression.

They remember not to take themselves so seriously.

laughter

As Arianna Huffington writes in Thrive, "Angels fly because they take themselves lightly." A critical factor in cultivating a mindful personality is refusing to get wrapped up and carried away by the constant tug of the emotions. If you can remember to laugh and keep an even keep through the ups and downs, then you've come a long way already in mastering the art of mindfulness.

Much of our distraction is internal -- we ruminate, worry and dwell on our problems. But those who are able to maintain a sense of humor about their own troubles are able to better cope with them. Research from the University of California Berkeley and University of Zurich found that the ability to laugh at oneself is associated with elevated mood, cheerful personality, and a sense of humor.

Laughing also brings us into the present moment in a mindful way. Joyful laughter and meditation even look similar in the brain, according to a new study from Loma Linda University.

They let their minds wander.

daydreaming

While mindfulness is all about focusing on the present moment, mind-wandering also serves an important psychological function, and conscientious people are able to find the happy medium between these two ways of thinking. It’s smart to question whether we should always be living in the moment. The latest research on imagination and creativity shows that if we're always in the moment, we're going to miss out on important connections between our own inner mind-wandering thoughts and the outside world.

Engaging in imaginative thinking and fantasizing may even make us more mindful. Research has found that those whose daydreams are most positive and most specific also score high in mindfulness.

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everydaytaichi favorite bookmark: 10 Tips for a Long Happy Life

4/29/2014

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~10 Tips for a Long Happy Life

          from a Man Who Lived to 116 ~

Live without attachment.  

Stay close to nature.  

Have gratitude.

These are just some of the tips offered up by the 116-year-old Japanese man.

 By Emina Bajra

Deep in the heart of Japan’s countryside lived the oldest person in the world.  His name was Jiroemon Kimura and in June 2013 he died at 116.

I had a chance to meet Kimura on the brink of his 115th birthday in a tucked away seaside village of southern Japan, a half-day journey by train from Kyoto City.

This pristine region called Kyotango, bordered by jade coastlines foaming onto pine-blanketed hills, was home to a startling number of human beings who had stood the test of time.

In Kyotango alone, there were 54 centenarians, three times the national average in a country already renowned for longevity.  These old, resilient souls were scurrying down narrow cobbled streets, napping under the heavy weight of futon blankets, even karaoking at the corner bar.

Since that day, I still hear my conversation with Kimura jostling around in my head,

surprised to find myself carrying around its wisdom like a handy pocketbook on life.

In memory of a man who spread happiness from his remote corner in the world,

I recount ten things Jiroemon Kimura taught me about living long and living well.

1. Exercise Every Single Day

Kimura claimed his secret to longevity was exercising everyday.

“It’s important to make daily exercise a discipline,“ he said.

“A habit”

Kimura kept this habit well into his 100s.

When his legs grew too weak after 110, he did a hundred bicycle motions

each day while lying on his back. At 114, he still took time each day

to wiggle his hands and legs repetitively, always making sure his muscles stayed active.

2. Eat Small Portions

The Japanese have a saying: hara hachibunme (eat until you’re 80% full).

Kimura lived by this philosophy, preaching his self-made slogan of “eat less and live long.”

Pacing himself with small portions paid off.

At nearly 115, he still enjoyed a good appetite and ate whatever he wanted.

He took no medication at all.

3. Let Adversity Make You Strong

When something unexpected happened and things didn't go the way he wished them to,

Kimura said he reminded himself that the experience, "is good for you, it helps you grow."

No matter how hard things got, he said he faced difficulties with “endurance and perseverance.”

He told people to never let worry or suffering consume them because "after every storm, peace always comes."

Kimura had a philosophical context that allowed him to accept adversity without feeling as though his world is being threatened, according to John Daishin Buksbazen,

a licensed Marriage and Family Therapist with a PhD from Southern California Psychoanalytic Institute.

When people see adversity as a challenge that they can work with and eventually overcome, they have better outcomes. With repeated practice, the neural pathways

associated with this calm kind of coping can be reinforced and become more intuitive,

tending to arise when adversity is encountered again.

4. Read the News Everyday

Kimura’s favorite part of the day was after breakfast, when he read the newspaper with a magnifying glass for two or three hours.

He also enjoyed following congressional debates on television.

In a 2009 interview with Yomiuri Online, Kimura said he believed it is important for a person keep up with the times.

Reading the news and comprehending complex issues not only exercises the brain,

according to Buksbazen, but also creates a sense of belonging to the larger world

and connectedness to the human race, keeping loneliness and boredom at bay.

5. Eliminate Strong Preferences

It was impossible to get Kimura to name a favorite anything.

Favorite food?  “Everything.” he smiled.

Favorite memory?  “Many things, whatever came my way.”

What do you love about Kyotango?  “Nothing in particular!”

What are you most thankful for?  “I would say everything.”

Kimura lived in a world free of likes and dislikes.  

Yet rather than being an empty person devoid of interests,

Kimura exuded a rare fullness, brimming with the humanity and passion

that comes from being open to all things.

In Zen philosophy, which underlies Japanese culture, the Faith-Mind Sutra teaches

that “the Great Way is not difficult; it only avoids picking and choosing.

But make even the slightest distinction, and heaven and earth are set infinitely apart.”

By not choosing favorites, Kimura seemed to have mastered the art of ‘taking his life as it comes.'

6. Live Without Attachment

Kimura lived to see the span of three centennials and four emperors.

He outlived his wife, two children and a grandson.

So what keeps him motivated to live?

Everything,” he said. “But it’s impossible to pinpoint.

If you try to do that, you will lose hope and the world can be a dark place.”

We often search for certain things in life to live for – our child, our partner, our craft, our mission.

But having seen the ebb and flow of life, the mutability of our earthly prized possessions,

Kimura learned to not attach his life to any one particular thing and instead draw from all things as a whole.

Kimura’s non-attachment kept him from being devastated by grief, a significant factor in differentiating him from a person who ages more rapidly, according to Buksbazen.

It is not that he did not mourn for the deceased family members or belongings,

but by not being attached to their inevitable mortality, he was able to let go.

In essence, Kimura did not search for a reason to live – for living itself became its own reason.

7. Stay Close to Nature

Born into a farming family, Kimura and his six siblings grew up touching the earth.

Kimura worked in a post office for 38 years and returned to farming after retirement until he was 90 years old. Even in his 100s, he continued to take long daily walks and do some weeding.

Besides providing fresh air and vigorous exercise, farming is all about producing life

and seeing the physical results of your work, according to Buksbazen.

This brings forth enormous gratification. People who work in an office shuffling papers

often do not get to see the results of their labor.

Farming can also become a type of meditative practice, helping to calm the mind and live for the present.

8. Have Gratitude

“It’s not me,” Kimura insisted, when people marveled at his age.  “I could not make it on my own strength. It's because of the strength of everyone around me.”

Kimura embodied Kansha, meaning gratitude, a core value in Japanese culture.

To anyone he came in contact with -- his family, the caretaker, a visitor --

he clasped his hands in prayer and bowed with sincerity, a touching display of gratitude

so rare in today’s age it almost felt like a lost art.

Gratitude, especially when part of a daily practice, is associated with the release in the body of serotonin, noradrenaline, and dopamine, all of which have significant roles in cardiac and mental health, according to Buksbazen.

9. Laugh Often

Kimura has a concentrated dose of the human spirit and had a deep-bellied, contagious laugh.  It was impossible not to smile around him.

“I choose to spend my life with as much cheerfulness as possible,” said Kimura,

whose stories of adversity were peppered with a hearty sense of humor.

Dr. William Fry of Stanford University has studied the effects of laughter for thirty years

and compares it to "inner jogging," claiming that laughing 100 times a day is as beneficial

as ten minutes of rowing. A good laugh can boost the immune system, relax the muscles,

and improve mental functions such as memory and creativity ~ Which makes it no surprise that frequent laughter is a common personality trait among centenarians,

according to a 2012 study at Albert Einstein College of Medicine at Yeshiva University.

10. Break Life Up Into Small Parts

Kimura said he woke up each morning and wished that it would be a good day,

never imagining the days would add up to his title of oldest living man.

In the 2009 interview with Mainichi Shinbun, Kimura said that on his 90th birthday,

he set a goal to reach the age of 100. Once he turned 100, his new goal was to reach 110.

The reporter asked if, now that he was 110, he planned on reaching 120.

Kimura laughed and said, “That might be a stretch.”

One of the things that make people overwhelmed when they are in a challenging situation

is that they try to handle it all at once, which releases huge amounts of stress chemicals,

according to Bukszaben. Breaking things up into small steps relieves much of this stress

and makes them feel more conquerable. It keeps us in the present.

It helps us achieve great things.

*******

My talk with Kimura came to an end and he thanked us for coming,

saying what a waste it must have been for us to travel so far just to see him.

I stood in awe of Kimura’s energy, how it seemed to burst from some infinite inner geyser,

too powerful to be held back by the realities of an aging body.

As the nurse led him out, I told him that although he had lived a long life,

he still seemed very young.

He turned around and quipped like a confident athlete headed to a race,

"This is just the beginning!”

Kimura left behind a trail of laughter in the room and a reminder to us all that life –

as I’ve once heard it put – is but "an endless unfolding.”

That we are never too old for new beginnings.

Smile and be Happy !
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everydaytaichi lucy bookmark favorites: How Breakthroughs Help You Create the Life You Want

4/29/2014

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How Breakthroughs Help You Create the Life You Want
Posted: 04/29/2014 8:40 am EDT Updated: 04/29/2014 8:59
MORE: Spiritual Development Stress Breakthrough Overcoming Challenges Life Changes Creative Genius Self Help Success The Third Metric Happiness
When each of us feels good within, and we are enjoying the freedom that comes from living the life we desire, there are no limits to the positive possibilities and potentials that will unfold. Although we may know this is true intellectually, why is it so difficult to break through and create the life we want?

During these challenging times, how we have been living can quickly become our undoing. The breakthrough that will lead us to the life we want cannot happen without first examining the life we have been living. With everything we are managing and enduring, we may have lost touch with the vision of who we wanted to be and how we wanted to live. As we move forward, our unworkable issues are in full view and the tried and true methods of resolution may not be as effective. To make progress, being open to new perspectives, directions and choices is critical.

To help create breakthroughs, prioritize the following seven actions:

1. Overcome Tension and Turmoil
If our safety and home life is affected by turmoil, we are apt to stay in survival mode and the experiences of prospering, strength and peace can elude us. Living daily with violence, financial uncertainty, health challenges and family conflicts leave us little energy or resources to contemplate or plan for different and more positive choices. If we choose to keep a list of infractions that one individual has committed against another, acceptance and forgiveness will be unavailable for us. If we judge another, then the forgiveness and understanding that can erase all that went before is unattainable. If we choose to look at events in our life from a victim perspective, then we will experience more of the same. On the other hand, if we overcome the tension and turmoil that has become our normal and develop the strengths and abilities that are needed to make a more promising future, our life will reflect back to us a set of new circumstances and chances to choose differently.

2. Get Free of the Past
Old wounds, stubborn and outdated beliefs, trauma during childhood and unresolved issues can hold us back when they are left to fester in our subconscious. Bringing painful memories to the surface to be finally healed and released is emotionally difficult, but finding a way to face these traumas can transform the pain into wisdom and allow us to experience a new level of connection and different life experiences. Our willingness to look at these unresolved aspects, to end what is not working, facilitates a new way of being and frees us from our past. When we are freed from our past, the breakthrough can create healing and balancing which allows us to move into a future of our choice.

3. Pay Attention
Watch for moments when life opens up in new ways. Opportunities abound, but if no action is taken, they can disappear as quickly as they came. Pay close attention to what is in front of you -- inspiration, help, advice and choices -- and quiet the voice of uncertainty and fear. If we pay attention to our inner voice, not the programming from our past or those who profess to know us better than we know ourselves, we will find our way. Doors will open. When they open, we may be introduced to new people, new projects or new situations. If we allow ourselves to get stuck in complaining, fear or controlling mode, the opportunity may be lost.

4. Make Major Changes
Be hungry for change -- we have the right to live our lives in peace and abundance. It is human nature, however, to feel uncertain when things suddenly and sometimes unexpectedly change. It's understandable that we want to know what's happening and where we are headed, so we can control our fear, but at times of major crossroads, we may not have all the facts and/or the control that would make us feel comfortable. Once we learn to feel safe in the vulnerable space between uncertainty and a new reality, we can learn to embrace change instead of pushing it away. Because let's face it, change is happening and this is no time to dig in our heels and resist it. Finding a way to harness the energy of change and move with it instead of against it is fundamental for breakthroughs.

5. Recognize Our Failings in Order to Move Forward
When we find the courage and humility to look at those moments when we did not live up to our highest vision of who we are, it may feel like our deepest fears and darkest moments are merging with our anxiety, shame and self-doubt and it can be overwhelming. Forcing to the surface the memories of our vulnerabilities and failings is necessary for us to experience compassion, forgiveness and surrender. When we allow ourselves to be vulnerable, we actually find freedom from fear and we give ourselves permission to be different. Regardless of what we view as our failings, we can bring an end to the hiding and judgment of them. Bring yourself into the present and remember why you are alive now. Remind yourself of who you really are. And as we move forward, know that none of us were ever meant to be perfect and yet, we are perfect because we are here.

6. Trust you Have Genius
Contrary to what we were told and conditioned to believe, we have power and potential -- aka genius. Each of us has our own particular genius and it expands within us once it is recognized. It is up to each of us to discover what our genius is and how to gift it to the world.

7. Begin to Express Your Genius
Now is the time to rethink what we always thought was possible. Be patient with the circumstances needed for our genius to unfold and gain traction. Whether it is radical revolutionary change or being able to express hope to our family, know that our genius is our purpose and connect with any and all inspiration to bring it to life.

During the inevitable breakthrough, remember to breathe deeply, stay present and feel confident. Maintain the vision of the kind of the life you want and you will create it.

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everydaytaichi lucy celebrates World TaiĀ  Chi Day 2014 Honolulu, Hawaii

4/26/2014

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everydaytaichi lucy & ken with our tai chi family, Tim, Esther and Worth at center stage in celebration of World Tai Chi Day Kahala Mall 2014.
Our first annual, 2014 World Tai Chi Day at Kahala Mall was an exceptional day!
I hope to recapture our FUN day through photos, slideshows and videos.
Kahala Mall’s Center Stage area was packed with 100’s of people of all ages and walks of life.
It was truly an ideal community event that both participants as well as spectators enjoyed and benefited by our program.
everydaytaichi students at 10AM perform at center stage to celebrate tai chi & chi kung day, April 26, 2014.
everydaytaichi friends bring closure to a GREAT FUN day with dim sum lunch at Happy Day among great food and friends.
Click here for more everydaytaichi world tai chi day 2014
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everydaytaichi students preparing for World Tai Chi Day at Kahala Mall, Honolulu, Hawaii

4/25/2014

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The day before World Tai Chi Day, everydaytaichi students practice for our big event to be held on 10-11:15AM on Saturday, April 26, 2014 at Kahala Mall Center Stage. Come help celebrate with us!
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everydaytaichi lucy producer for television channel: Olelo

4/24/2014

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Click here to learn how everydaytaichi lucy now has her own TV program on Olelo.
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everydaytaichi favorite video: Shadow Dancing

4/23/2014

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Shadow Dancing
Published on Jan 30, 2014.  Attraction are a Hungarian shadow theatre group from Budapest, Hungary. They rose to fame during a performance at the Hungarian Olympic Oath Ceremony for the London 2012 Olympics, in which they did a rendition of many of the traditional sports within the five rings of the Olympic games logo. Less than a year later, they won the seventh series of Britain's Got Talent on 8 June 2013, beating joint favorite Jack Carroll.

The story Symbols of China was acted out for the celebration of Chinese New Year of Horse on 30 January 2014, directed by Szűcs Zoltán. The background music was "Spring River and Flowers In the Moonlight, 春江花月夜"
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everydaytaichi favorite bookmark: 6 Ways Change will Transform You

4/21/2014

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6 Ways That Change Will Transform You
Posted: 04/21/2014 8:05 am EDT Updated: 04/21/2014 8:59 am EDT
MORE: Personal Development Change Enlightenment Love Gratitude Happiness Life Changes Life Change
Age 30, I am in my second marriage, third career, and fifth country of residence. I still crave and welcome change in my life. I gravitate toward people with wide and varied life experiences.
Anyone who has ever read Who Moved My Cheese? or a similar text will know the importance of adapting to change -- especially change created against our will. This includes careers, relationships, living circumstances and, the older we get, even just "the times." These changes are inevitable whether or not we like we like them.

I would like to focus on change that we generate. Driving positive change in our lives. Taking risks. Shaking things up. Believe it or not, change is our biggest teacher. It is our examiner. Sometimes it feels like our enemy. But it will always be a love in our life when we look back.

Here are six ways that change transforms us:

1. We see things differently.

Routine allows us to go through life without thinking too much. Change forces us to look at things with fresh sight.

2. We have a beginner's mind.

This is a concept in Zen Buddhism, referring to having an attitude of openness, eagerness, and lack of preconceptions when studying a subject for the first time. This openness makes us feel young and present. Only something unfamiliar can invoke this. In a new situation, we rely on ourselves and come back to who we truly are.

3. We are vulnerable.

Changes allow us to remember we don't know it all and we don't have all the answers. Surprisingly, everything still works out OK. Vulnerability does not mean that we are not safe.

4. We are humble.

Openness and vulnerability to new circumstances makes us humble and removes our ego. Humility is much closer to our higher self.

5. We are grateful.

Change can remind us of how much we have. Starting a new business venture or having the courage to leave an unhappy relationship can remind us that we are stronger than we understand, or that we have loving friends and family. When we go through change, we value most what remains constant.

6. We are enlightened.

Change changes us. It reminds us that the only real truth is who we are, our essence of being and the love we feel. This builds our inner strength and resolve for more change. And more change is guaranteed.

I read a story once about a girl in a European plane accident who said it was the best thing that happened in her life, despite some permanent injuries in her body. She said when she woke up in her recovery it was her first spiritual awakening. Her physical changes, the traumatic experience, the fatal outcome that was so close transformed her.

Change is liberating and healing and plain unavoidable. The more we welcome it, the more profoundly positive its impact. We know we can survive and overcome.

Anne Morrow Lindbergh said it best: "Only in growth, reform, and change, paradoxically enough, is true security to be found."
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everydaytaichi favorite bookmark: 5 Reasons to Smile More

4/21/2014

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5 Reasons to Smile More
Posted: 04/19/2014 9:38 am EDT Updated: 04/19/2014 9:59 am EDT Print Article

MORE: Healthy Relationships Mood Boosters Less Stress, More Living Healthy Living Heart Rate Relationships Smiling Happiness
"Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." -- Thich Nhat Hahn

We often tend to associate smiling as the result of a positive event or mood. But research demonstrates that the act of smiling, in and of itself, can be the catalyst for joy. Wonderful things, ranging from an improved mood to a better relationship, can be the result of the simple act of smiling. Even better, it is a tool that is free, easy and always available. So turn the corners of your mouth upwards and read on about five scientifically backed reasons why you should smile (a lot) more. Hopefully, by the time you're done you'll have learned something new and will be in a better mood!

1) You'll Feel Better, Emotionally and Physically
Smiling, even when you aren't feeling happy, can help shift your mood. Darwin posited, back in 1872, that making changes in our facial expressions can shift our emotional experience, something he called facial feedback response theory. Psychological research has validated Darwin's assertion that expressions do not just result from moods, but actually influence them. Additionally, research by Tara Kraft and Sarah Pressman at the University of Kansas demonstrated that smiling can alter our stress response by slowing down the heart rate and decreasing perceived levels of stress regardless of whether the person actually feels happy or not. So instead of waiting for something to happen around you to make you happy, take the power into your own hands and smile your way to a better mood.

2) It May Help You Live Longer
Smiling more may actually extend your lifespan. Research out of Wayne State University which examined the smiles of baseball players in headshots from the 1952 season found that players with largest smiles lived an average of 79.9 years, two years longer than the average lifespan in the United States. The players who didn't smile at all in their photos lived an average of 72.9 years, seven years less than those with the biggest grins. Additionally, the research by Kraft and Pressman cited above, indicates that smiling may improve heart health by decreasing heart rate after stressful events. So, adding smiling to your health regime of eating well, getting enough sleep and exercising may just add a few years to your life.

3) You Will Make Someone Else's Day
When Mother Teresa said "Everytime you smile at someone, it is... a gift to that person, a beautiful thing" she was right. One study conducted by Hewlett Packard found that seeing another's smile stimulated the heart and brain more so than eating chocolate, having sex, or receiving money. This was particularly true when viewing the smile of a child. Additionally, research has demonstrated smiling may actually be contagious. Research published in the Scandinavian Journal of Psychology examined mimicry, the tendency to mimic the emotional expressions of those around us, and found that it is actually hard to frown when someone else is smiling.

4) Your Relationships Will Be Stronger
People who smile more may have longer and more successful marriages. A 2001 study by Keltner and Harker evaluated women's smiles in yearbook photos and found that those who had more prominent smiles were more satisfied with their marriages at age 52. A similar study published in 2009 found a correlation between smiles in photographs and divorce rates. The larger the smile, the less likely divorce was later in life. Conversely, those with the smallest smiles or no smiles, were five times more likely to be divorced. So what does the smile have to do with marriage? People who smile more tend to be more optimistic, joyful and emotionally stable which lends itself to healthier relationships.

5) Give a Boost to How Others Perceive You
People who smile more are generally perceived to be more trustworthy, sincere, sociable and competent than their frowning peers. Additionally, a study by Orbit Complete found that 70 percent of people find women more attractive when they are smiling than when they are wearing makeup.

So whether you want to decrease your stress, improve your relationship, or bring joy to someone else's day, smiling is an effective strategy for achieving a multitude of goals. Even better, it's a free, easy, one-stop shop that is with you everywhere you go. So what are you waiting for? Smile!
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everydaytaichi favorite video: Dogs praying before dinner

4/20/2014

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everydaytaichi favorite video " unsung hero"

4/20/2014

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Happy Easter from everydaytaichi lucy & kenĀ 

4/19/2014

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Although we won't be dying eggs this year, we do have a Ukrainian egg that is 40 years old. This skillfully decorated egg still displays its detail and color gracefully. We can equate this piece of art with everydaytaichi because our everydaytaichi program is full of details and intricacies, rich color and full of beauty.
We are looking forward to April 26 at Kahala Mall World Tai Chi Day, where our everydaytaichi students will be performing at center stage.
We are also be involved in another "first." Our everydaytaichi lessons are now aired on our local television station, Olelo
.
We are scheduled to have regular programming in May: Thursday at 6:30pm and Tuesday 8AM.
Last but not least, TIME magazine has contacted everydaytaichi lucy. TIME photographer wanted to publish some pictures of our Kilauea Park classes for a Special Edition TIME magazine on the " healthiest cities" where Hawaii is featured because many of our seniors play tai chi.
We are ever so grateful for the many contacts and support we have gained over the years. We are truly blessed!

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everydaytaichi lucy favorite bookmark: 11 Habits of People Who Never Worry

4/14/2014

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11 Habits Of People Who Never Worry

MORE: Worry Habits The Third Metric How to Stop Worrying Ways to Stop Worrying Dont Worry Habits Dont Worry Worry
Worry is, sadly, an inevitability of life. Bad things are bound to happen, and the natural human reaction is to think about the negative consequences that could potentially arise.

However, worry is rarely productive -- "it's something we do over and over again, without much resolution, and it's typically of the worst-case scenario of the future," explains Jason Moser, Ph.D., an assistant professor in the Department of Psychology at Michigan State University, who has conducted studies on worry.

"There’s always an element of uncertainty, always an element of catastrophe," he tells HuffPost. Unlike fear, which has a more pin-pointable source (like a spider on the wall), people worry over "an amorphous, future uncertain threat -- something bad that might happen."

While the research isn't clear on the extent to which people are predisposed to worry, it is clear that there are some personality types that are more linked to worrying than others. Neuroticism seems to be tied to worrying, for instance, as is general intolerance of uncertainty, Moser says. And while everyone worries from time to time, it is possible to worry so much that it starts to have a noticeable impact on your daily life.

But even if you are a worrier, you're not doomed -- there are a number of effective strategies that worriers can use to stop the cycle. Moser and Christine Purdon, Ph.D., a licensed psychologist, professor and executive director of the Centre for Mental Health Research at the University of Waterloo, shared some of the most effective habits and strategies for squelching worry, as well as some common traits shared by people who aren't bogged down by it:

They focus on the present.

Perhaps one of the biggest differences between worriers and non-worriers is the ability to stay in the present, and not get bogged down by things that have yet to happen. Purdon calls it a "worry chain" -- the idea that one worry will spur a "what if," which spurs another worry and another "what if," and so on. Non-worriers are able to look at a problem and recognize what solution needs to be implemented, "but a worrier isn't able to get that kind of distance," she explains. "The mind goes a lot faster."

For instance, say your son comes home with a bad grade. If you're a worrier, you might then worry that this will cause your son to fail the class, which will then impair him from getting into college. However, if you're a non-worrier, you'll realize that the immediate issue at hand is just that your son needs to study harder in this particular class -- and that's that. "I'm able to say, 'He usually does really well, he's smart, he’s dedicated, he’ll be fine; this is a blip, not a pattern,'" Purdon says. Whereas when worriers become anxious, their "intentional focus narrows to threat cues. They can get themselves very anxious very quickly."

They practice mindfulness.

meditation

Because staying in the present is so fundamental to squashing worry, practicing mindfulness can help you to steer focus away from a hypothetical issue that could develop down the road. "It keeps you in the here and now and it helps you be more aware of your thoughts," Purdon says.

And therapy, such as cognitive behavioral therapy (CBT) and acceptance and commitment therapy, can also help worriers stop the negative cycle, since they focus "on the idea of not wrestling and disconfirming the worries, but getting people to focus on their life and values and focus on the present moment so they can make decisions," Moser adds.

Their brains actually function differently in a worry-inducing event.

Moser recently had a study come out in the Journal of Abnormal Psychology, showing that the brains of worriers and non-worriers actually work differently in a stressful event. For the study, Moser and his colleagues had 71 female study participants answer surveys that indicated whether they were generally positive thinkers or negative thinkers/worriers. Then, the participants looked at negative images -- such as a woman having a knife held to her throat by a masked man -- as their brain activity was monitored and recorded.

Moser found that the brains of the positive thinkers were less active than those of the negative thinkers/worriers. In fact, "the worriers actually showed a paradoxical backfiring effect in their brains when asked to decrease their negative emotions,” he explained in a statement. “This suggests they have a really hard time putting a positive spin on difficult situations and actually make their negative emotions worse even when they are asked to think positively.”

They're more willing to take chances.

While worriers have a hard time making decisions -- they take a long time because they can become crippled by all the potential negative outcomes -- non-worriers are more willing to test out solutions to a problem even if a bad outcome is possible, Moser says. In that same vein, non-worriers are also more flexible in the way they think about things, so they don't get stuck in a negative thinking rut.

They have a sense of perspective.

perspective

Non-worriers are able to distance themselves from a situation in order to gain perspective. However, worriers can increase their perspective, Moser explains. One method for doing this is thinking of all the worst possible scenarios, and then evaluating how likely each of them is to really happen. For example: If a worrier is concerned about losing her job, she may jump to the worst-case scenario, which is that she will end up living under a bridge, homeless and alone. But Moser says that talking a worrier through a scenario like this helps her understand how unlikely that outcome is to happen.

Moser suggests another simple strategy to gain perspective: Using your own name instead of "I" when referring to your emotions. For instance, saying "I'm going to fail" is harsh and doesn't allow any distance between you and the thing you're worried about. But "if you talk about yourself in the third person, you can take better perspective," Moser says.

They get to the root of their worry.

The problem with worrying is that it can spin out of control until the thing you're worried about is 10 steps removed from your immediate issue. That's why it's so important to figure out what the real problem is in order to stop the worry cycle.

"When I work with worriers, I try to work on them with problem identification, and to help them be comfortable doing that," Purdon says. "Yes, there are some problems that could lead to something else, but [let's] not worry about that right now because it's not happening right now."

It's important to move from problem-generation, which is what worriers are prone to do, to problem-solving. "Worriers think what they're doing is constructive -- that by anticipating [the future problems], it's helpful in some way," Purdon says. "It's reasonable, to some extent, to do that, but they can't stop themselves once they get started."

They don't stop worrying -- they just designate time for it.

clock

"One of the reasons why people engage their worry is they think, 'This is an issue I must sort out now, I have to anticipate and plan against these outcomes.' It grabs attention off what they need to be attending to, whether it be job, spouse, kids, whatever," Purdon explains. So, she recommends using a strategy called the "worry chair." It works like this -- reserve a 15-minute time during the day where you can just think and ponder over your worries on your own. Don't worry outside those 15 minutes, and make sure that you're spending your worry session in the same spot (hence the term "worry chair"!) each day.

"What that means is when you're worried during the day, you can say, 'I'll think about that later. I can switch my attention off that and go on to other things,'" Purdon says. "And what they find is, 'I'm not even worried about that anymore.' But giving them permission to worry about it, but later, allows them to switch the attention away from the thought."

They have confidence they can handle whatever comes at them.

"People with high worry not only generate ideas about what could go wrong, they also lack confidence in their ability to cope with what could go wrong," Purdon explains, adding that this is ironic considering worriers actually perform quite well in a crisis since they've spent so much time thinking about the worst-case scenarios and have normal coping abilities. Non-worriers, on the other hand, possess the confidence that if something were to happen, they'll just ... handle it.

They have the ability to see positive outcomes in seemingly bleak situations.

Take the graphic image Moser used in his Journal of Abnormal Psychology study, described earlier. If you were to look at an image of a woman being held at knifepoint by a masked man, what do you think the next immediate outcome would be? A worrier would likely only think of the worst-case scenario, while a non-worrier would have the capacity to think, "That woman is in distress, but maybe she breaks away from her assailant and runs to safety," Moser explains. Non-worriers are able to see that there could be a positive outcome to a negative event.

They ask themselves the right questions.

thought bubble

Worriers who are trying to tamp down on their worrying tendencies could find it useful to ask themselves a series of questions when they're going down a negative path. "Ask, 'Is it my problem?" And secondly, 'Do I have any control over it?'" Purdon says. "Thirdly, the next question people can ask themselves is, 'Have I already done everything about it that I can? And is it imminent?' If it's not imminent, then there's no reason to worry about it now."

They know how to perceive their negative emotions.
"The most severe chronic worriers [are] less accepting of their emotions, which means they're intolerant of uncertainty and also find negative emotions in particular to not be very acceptable," Moser explains. Meanwhile, people who have a healthier psychological outlook tend to look at negative emotions as a sign that whatever is causing those emotions -- whether it be relationships, or work, or bills -- needs attention. They use emotions to make informed decisions.


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everydaytaichi lucy&ken celebrate World Tai Chi Day, Saturday, April 26, 2014 at Kahala Mall, Honolulu, Hawaii

4/12/2014

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Picture
On the last Saturday in the month of April, nearly 90 countries around the world celebrate World Tai Chi Day. On this day, tai chi groups go out into the community to play tai chi and provide information about the benefits playing tai chi.
In Honolulu, come to Kahala Mall for a FREE event tolearn more about tai chi.


Where: Center Stage by Starbucks at Kahala Mall
When: April 26 10-11:15AM
Come see performances of the most popular form of tai chi practiced nation wide, as well as how weapons, such as swords, are used to practice the art of tai chi.

Click here for Kahala Mall's website April Events.
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everydaytaichi lucy bookmark favorite: Here's Scientific Proof that Life Gets Better as You Get Older

4/11/2014

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Here's Scientific Proof That Life Gets Better As You Get Older
The Huffington Post  | by  Carolyn Gregoire
MORE: Aging Gracefully Happiness and Age Best of HuffPost Aging and Happiness The Third Metric Happiness Research Old Age Happiness
In the game of life, is it all downhill as young adulthood turns into maturity? Our culture of youth obsession and celebration of the college years and 20s as the golden years of one's life has led many of us to believe that our happiness declines as we age. Some (rather depressing) research has found that 80 percent of life's defining moments occur by the age of 35 -- suggesting that there may not be much to look forward to in the second half of life.

But this couldn't be further from the truth. The concentration of life's major events in adolescence and early adulthood may not be anything to feel discouraged about -- and it certainly doesn't mean that happiness and life satisfaction decline as we get older. In fact, a growing body of research has proven that we're wrong to think that happiness is correlated with youth. A wealth of scientific and anecdotal evidence demonstrates precisely that it's when people have surpassed many of life's big landmarks that their overall satisfaction and happiness peaks.

Our culture of YOLO and Botox may valorize youth and instill in us a fear and distaste of aging, but this attitude doesn't come close to reflecting the reality of getting older -- and we'd do well to celebrate the ways that life improves as we age.

Here are six scientifically-proven reasons that happiness and aging go hand in hand.

Happiness peaks at 69.

old couple

A highly-publicized recent study suggested that there might be two major peaks of life satisfaction -- one in the early 20s and one in old age. Specifically, the ages of 23 and 69 were found to be the happiest years. After the early 20s, happiness was generally found to decline until the mid-50s, after which point it increased again into the 80s.

Other studies (notably, a large 2010 Gallup poll) have corroborated this finding, suggesting that happiness tends to be positively linked with age. Though it may sound counterintuitive, the Gallup poll found that 85-year-olds are generally more satisfied with themselves than 18-year-olds.

“It’s a very encouraging fact that we can expect to be happier in our early 80s than we were in our 20s,” Andrew J. Oswald, a professor of psychology at Warwick Business School, told the New York Times. “And it’s not being driven predominantly by things that happen in life. It’s something very deep and quite human that seems to be driving this.”

Life isn't a downhill decline -- it's a U-curve.

windy road

As the Gallup poll found, happiness is likely to peak in young adulthood, hit a low point during the late 40s and 50s, and then increase again into later life and old age.

"Mankind is wrong to dread aging," The Economist wrote, noting that happiness arcs through the average individual's lifespan. "Life is not a long slow decline from sunlit uplands towards the valley of death. It is, rather, a U-bend."

Economists mining happiness research and self-reported well-being data discovered a perhaps counterintuitive truth: After roughly the age of 50 -- when happiness slumps -- the closer we get to old age, the happier we become.

The trajectory looks like this: On average, happiness declines from youth to middle age until you hit the "midlife crisis" point, at which point -- as people head towards old age -- they experience surging levels of happiness and life satisfaction. The U-curve of happiness has been documented in countries around the world, and applies to both global well-being and emotional wellness, The Economist reported.

There are many possible explanations for this U-curve, but it's likely that decreased ambition and greater acceptance plays a significant role.

We tend to falsely equate youth with happiness.

20 somethings happy

Whether you're old or young, chances are you think of young people as being happier -- even though science has proved that this isn't the case. Duke University economist Peter Ubel conducted a study in which he asked groups of 30-year-olds and 70-year-olds which age group (30 or 70) they thought would be happier. Both groups pointed towards the 30-year-olds, but when they rated their own happiness levels, the 70-year-olds scored higher.

In another study, published in the Journal of Happiness Studies, found that both the young and the old believe that happiness declines with age, but that older adults described themselves as being happier than the younger adults did. These false beliefs about happiness could be damaging to both age groups, the study's authors noted.

"Beliefs about aging are important," the researchers write. "If younger adults mispredict old age as miserable, they may make risky decisions, not worrying about preserving themselves for what they predict will be an unhappy future. Conversely, exaggerating the joys of youth may lead to unwarranted nostalgia in older adults, interfering with their appreciation of current joys."

The older we get, the more we appreciate the little things.

watch sun rise

The types of experiences that make us happy tend to shift as we move through life. Research from Brown University, published in the Journal of Consumer Research, found that while young people tend to seek out and highly prize extraordinary experiences -- such as travel, falling in love or thrill-seeking, which can help them to build a greater sense of personal identity -- older adults assign higher value to ordinary experiences and everyday pleasures, and derive identity from these types of experiences.

“It’s just what you would expect, this emphasis on savoring what you already have when your time starts to become limited,” Peter Caprariello, assistant professor of marketing at Stony Brook University, told the New York Times.

We're happier when we've already accomplished our major goals.

beach hammock

A 2013 UK survey claimed that the happiest age was 37, which is fairly young in the larger scheme, but suggests that people are happiest once they've already accomplished some of their major life goals and are able to let go and enjoy the ride.

37 is the average age that UK adults hope to have checked most of the boxes on their list of priorities, and it's also the age when they're happiest, the Telegraph reported. It's possible that the resulting reduced ambition and lower stress levels contribute to heightened well-being and life satisfaction.

Other research has begun to explore the tension between ambition and happiness -- namely, that ambition may make us more successful but not happier. Less ambitious individuals may actually enjoy greater happiness and a longer life, according to a 2012 study published in the Journal of Applied Psychology.

"Ambition by definition causes people to raise their goals and aspirations," Timothy Judge, professor of management at the University of Notre Dame's Mendoza College of Business, told CNN. "If you have the highest goals in the world you're always going to perceive yourself as falling short. It's like Sisyphus rolling the ball up the hill, a thirst that can't be quenched."

Aging gives us an opportunity for acceptance.

mindfulness

Although a number of factors may be at play in rising levels of well-being -- including biological and environmental considerations -- a tendency towards greater acceptance of oneself and one's life circumstances may play a significant role. As we become older, we may be less likely to struggle to resist or control our circumstance; we may become more likely to realize and live the truth of the Buddha's words, "“Peace comes from within. Do not seek it without.”

Science has also backed the truth of the Buddha's wisdom: A 2013 Australian study found that acceptance of what can't be changed is a significant predictor of satisfaction in later life.

"As we age, we have the opportunity to accept who we are, instead of focusing on who we feel we need to become," psychoanalyst Ken Eisold writes in Psychology Today. "We relax into being ourselves. Our faces start to look like who we are. And the world settles into more and more familiar patterns. That acceptance brings diminished anxiety and a higher degree of enjoyment."


Click here for the complete article

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