True Nature Travels Blog

Mental Health Awareness Month: 5 Simple Ways to Support Your Nervous System

In a world that constantly asks us to move faster, do more, and stay connected at all times, it’s easy for our nervous systems to become overloaded without us even realizing it.

Mental Health Awareness Month is an important reminder that supporting our wellbeing doesn’t always require a complete life overhaul. Often, it starts with small, intentional moments that help us slow down, reconnect, and create a little more space to breathe.

At True Nature, we see this every day on retreat. When people step away from their routines, spend time in nature, move their bodies, and reconnect with themselves and others, something begins to shift. The nervous system softens. The mind quiets. Presence returns.

The good news is that these practices don’t only belong on retreat. Even small daily habits can make a meaningful difference.

Get Outside Daily

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Spending time outdoors, even briefly, can help regulate the nervous system and interrupt the constant stimulation many of us experience throughout the day.

A short walk. Morning sunlight. Sitting outside with your coffee. Listening to birds instead of notifications for a few minutes.

Nature has a grounding effect that reminds the body it is safe to slow down.

Limit Constant Stimulation

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Modern life rarely gives our minds a chance to rest.

Scrolling, notifications, background noise, multitasking, and endless information keep the nervous system in a near-constant state of alertness. Creating intentional breaks from stimulation can help restore a sense of calm and clarity.

Less noise. Less scrolling. More space to simply be.

Even a few quiet moments without reaching for a screen can help your mind settle.

Focus on Your Breath

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Breathing is one of the simplest and most powerful tools we have for supporting the nervous system.

Slow, steady breaths communicate safety to the body. They help regulate stress responses and bring us back into the present moment.

You don’t need a long meditation practice to feel the effects. Sometimes just a few intentional breaths between meetings, before bed, or while standing outside can create a noticeable shift.

Create Small Moments of Pause

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Rest doesn’t always have to look dramatic or perfectly planned.

Sometimes it’s a few minutes of stillness before the day begins. A quiet cup of tea. Sitting without distractions. Watching the ocean instead of checking your phone. Journaling for five minutes before bed.

Small pauses matter more than we often realize.

When we give ourselves even brief moments to slow down, we create space for reflection, presence, and restoration.

Keep It Simple

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Supporting your mental health does not need to feel overwhelming.

There is no perfect routine, and healing isn’t linear. Often, the most supportive practices are also the simplest: movement, nature, breath, rest, connection, and presence.

At True Nature, we believe retreat experiences can serve as powerful reminders of what it feels like to truly slow down and reconnect — not just while traveling, but in everyday life as well.

This Mental Health Awareness Month, consider what small act of care you can offer yourself today. It might be simpler than you think.

True Nature Travels Blog

Setting Intentions That Support the Nervous System

The beginning of a new year often comes with pressure to reset, improve, or move faster. But for many, January arrives with a nervous system already carrying the weight of a busy year, constant stimulation, and global uncertainty.

What if intention-setting wasn’t about doing more, but about creating steadiness?

Supporting the nervous system means choosing practices and rhythms that help the body feel safe, regulated, and present. When we begin from this place, clarity follows naturally — without force or urgency.

Rethinking Intentions

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Traditional resolutions tend to focus on outcomes: achievements, milestones, or habits to maintain. Nervous-system-supportive intentions focus instead on how we move through our days.

These intentions might sound quieter, but they’re deeply impactful:

  • Moving at a sustainable pace
  • Creating intentional pauses throughout the day
  • Choosing experiences that restore rather than deplete

This approach allows the nervous system to shift out of constant alertness and into a state where reflection and creativity can emerge.

The Role of Environment

Our surroundings play a powerful role in how regulated we feel. Time in nature, slower mornings, and moments of silence all signal safety to the nervous system.

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Intentional travel and retreat spaces amplify this effect. Stepping away from routine, especially when supported by structure, community, and care, allows the body and mind to recalibrate. Without constant decision-making or external noise, the nervous system can finally rest.

This is why many people experience clarity not when they push harder, but when they step back.

Intention as a Practice

Rather than setting a single intention for the year, consider working with intentions as a practice, something you revisit and refine as your needs change.

Try asking:

  • What helps me feel grounded right now?
  • Where can I create more space?
  • What supports rest without guilt?

These questions invite curiosity instead of judgment, helping intentions evolve naturally over time.

Beginning Gently

January doesn’t require dramatic change. Sometimes the most meaningful shift is choosing softness where there was once pressure.

When we begin the year by supporting the nervous system, we create a foundation for presence, resilience, and deeper connection with ourselves, with others, and with the world around us.

True Nature Travels Blog

Returning to Our Roots: A Journey Back to Where True Nature Began

Earlier this summer, I had the opportunity to return to a place that changed my life.

After over two decades from when I first arrived in Costa Rica, I traveled with my family to the Southern Zone, to the land where True Nature was born—where the vision first took root, quite literally, in the fertile soil of a tiny village called La Florida.

It had been years since I’d been back. Life had carried me forward—through marriage, fatherhood, the growth of True Nature into an international travel and education company and global community. As our two-week journey across Costa Rica unfolded, I felt a quiet pull, calling me back to the source. Our final stop was a return to the land where it all began.

As we drove the winding mountain roads, memories flooded in with every turn. The road, the trees, the Diamante waterfall, the light on the valley—it all came alive in me. But this time, I wasn’t a 20-something with a vision. I was a father, a husband, twenty years later stewarding the evolution of True nature, this time with my daughters and my wife by my side.

What we found was nothing short of extraordinary.

The pasture land where we once dug trails by hand had become a thriving forest, bursting with the hundreds of trees we planted so many years ago. What were once sketches in my journal had become real structures—built with care, surrounded by waterfalls, gardens, and beauty beyond what I could’ve imagined.

The coconut grove now held a yoga studio and dining space. Wildlife had returned. The land was alive and welcoming again. Our original little home still stood, humble and strong. The first Ceibo tree we planted towered above us, a living monument to vision and time.

We were welcomed by Pablo, our Costa Rican brother and the land’s humble steward for over 20 years. And soon after, we reunited with the Flores family—our neighbors and extended Tico family who embraced us so fully when we first arrived as young dreamers. We shared stories, food, music, prayers. In those moments, I felt the deep truth: this family, this land, this mission—it never left me.

The experience was powerful. Not just nostalgic—but healing. Over the years, there had been moments of doubt. Had we done the right thing by leaving? Did we fulfill our purpose? But in that day back on the land and back home in the village, those quiet questions were answered. What we had planted had taken root. Our vision had not only endured—it had evolved, blossomed, and continued to serve.

This land is where True Nature was born. It’s where the name came to us. It’s where we learned what it means to live in harmony with the Earth. It’s where Believe (formally "CREER"), our non-profit, found its first heartbeat—supporting local schools, working alongside Costa Rican families, learning how to give with humility and reciprocity.

To walk the land again with my daughters, to show them where it all began, was something I’ll carry with me for the rest of my life.

And immense gratitude to Kerry Manter, who has so incredibly carried on the legacy of the land and the True Nature community into what is now called Finca Bella Vida ("Beautiful Life Farm").

The entity that is True Nature continues to evolve.

Rooted in intention.
In community.
In service.
In Earth stewardship.
In connection.

And we are still that—twenty years later.

Anything is possible when we plant with purpose.
When we nurture the soil.
When we honor the roots.
And when we return—again and again—to our True Nature.

Humble and Grateful,
Joshua

True Nature Travels Blog

Holiday Harmony: Embracing Sustainability During Festive Seasons

Holidays are a time of joy, giving, and unfortunately, a lot of waste. Practicing sustainability over the holidays is crucial due to the significant environmental impact this season can have. The holidays are traditionally a time of excess – over-indulgence in food leading to waste, excessive energy consumption for lighting and heating, and the generation of vast amounts of waste from gift wrapping and packaging. By choosing to be mindful and adopt sustainable practices, we can significantly reduce this environmental footprint. Moreover, the festive season, being a time when families come together, provides an excellent opportunity to educate others and inspire them to adopt eco-friendly habits. By promoting sustainability during the holidays, we not only protect our environment but also set a precedent for future generations to celebrate responsibly and mindfully. Remember, the best gift we can give to our planet is a commitment to its preservation.

With a bit of planning, we can change our habits to create more sustainable celebrations. Here are a few eco-friendly holiday tips:

  1. Gift Green: Consider giving experiences rather than material gifts. A class, a concert, or a trip to a national park can create memories without generating waste. If you prefer giving physical presents, opt for sustainably-made products, or better still, make your own gifts.
  2. Wrap Wisely: Each year, the amount of wrapping paper used in the holidays could circle the globe multiple times. Use eco-friendly alternatives like reusable fabric wraps, old newspapers, or children’s artwork.
  3. Feast Sustainably: Plan your festive meals carefully to avoid food waste. Buy locally grown, organic produce where possible, and compost any food scraps.
  4. Decorate Naturally: Avoid plastic decorations and instead opt for natural alternatives. Pinecones, holly, and homemade ornaments can provide a charming and eco-friendly aesthetic.
  5. Light Mindfully: Save energy by using LED holiday lights, which use up to 80% less energy than traditional bulbs. And remember to turn off the lights before going to bed or when you leave the house.

Let’s make every holiday a celebration of our commitment to sustainability, cherishing the planet that we call home just as much as we cherish our loved ones. Happy eco-friendly holidays!

True Nature Travels Blog

Gratitude: Your Travel Companion for International Yoga Retreats

Gratitude is not just an emotion; it’s a practice that deepens our yoga journey, especially when traveling internationally for yoga retreats. Engaging in a consistent gratitude practice can enhance your retreat experience by fostering a positive mindset and a sense of connection with your surroundings.

Benefits of Gratitude

For the Body

Gratitude has a profound impact on the body. Research shows that people who regularly practice gratitude have lower blood pressure, improved immunity, and are less bothered by aches and pains. Expressing gratitude can also improve your sleep, leading to better overall physical health – a benefit that can greatly enhance your yoga practice.

For the Mind

On a psychological level, gratitude can increase happiness and reduce depression. It encourages positivity and reduces toxic emotions, such as envy and resentment. Practicing gratitude can increase your resilience, helping you to overcome stress and bounce back from adversity – essential skills for any yoga practitioner.

In conclusion, practicing gratitude during your international yoga retreat can enrich your overall experience. It allows you to be fully present, engage meaningfully with your practice and the world around you, and reap the physical and mental benefits that gratitude provides.

Why Practice Gratitude When You Travel

Traveling opens up new horizons, experiences, and perspectives. Practicing gratitude during your travels can amplify these benefits. It helps you appreciate the beauty, diversity, and uniqueness of each place you visit, fostering a deeper connection with the culture, people, and environment. Expressed thankfulness for the opportunity to travel and experience different cultures can lead to more fulfilling and enriching experiences. It can transform ordinary moments into extraordinary ones, as you become more mindful and savor every moment. Moreover, gratitude while traveling can make you a more responsible and respectful tourist, creating a positive impact on the places and people you encounter. In essence, practicing gratitude can turn every journey into a more meaningful, rewarding, and memorable adventure.

Ways to Practice Gratitude When Traveling

Practicing gratitude while traveling can take various forms, personalized according to your own preferences. Here are a few suggestions:

  1. Keep a Gratitude Journal: Every day, take a few moments to jot down what you’re grateful for. It could be a beautiful sunset, a kind stranger, or a delicious meal. This practice allows you to acknowledge and appreciate the small moments of joy and beauty in your travels.
  2. Mindful Photography: Capture the moments that spark joy or awe. It could be a landscape, a street view, or a unique cultural experience. Photography can be a form of gratitude, allowing you to appreciate the beauty around you and preserve it as a memory.
  3. Say Thank You: Express your gratitude verbally to the people you meet. Thank the hotel staff, the tour guide, the local vendors. Not only is it a kind gesture, but it also fosters positive interactions.
  4. Gratitude Meditation: Dedicate a few minutes each day to meditate on gratitude. Reflect on the experiences and people you’ve encountered during your travels, and allow feelings of thankfulness to fill you.
  5. Support Local Communities: Show your gratitude by giving back to the places you visit. It could be through purchasing local products, contributing to community projects, or respecting local customs and traditions.

Remember, the key to practicing gratitude is to be genuine and mindful. It’s about appreciating the journey, not just the destination. The more you practice, the more it becomes a part of your travel routine, enhancing every experience and making each trip truly unforgettable.

True Nature Travels Blog

Yoga Therapy vs Yoga

Have you heard of this thing called, yoga therapy? Maybe thought to yourself…isn’t all yoga therapeutic? To that I say YES! And yet…there is a distinction to be made about the differences between yoga and yoga therapy. There are less than 4,000 of us certified yoga therapists on the planet, so if you are unfamiliar…you are not alone.

Definition of Yoga Therapy

“Yoga therapy is the professional application of the principles and practices of yoga to promote health and well-being within a  therapeutic relationship that includes personalized assessment, goal setting, lifestyle management, and yoga practices for
individuals or small groups.” ~IAYT

To become a yoga teacher, one completes a 200 hour teacher training. In order to become a yoga therapist, one completes an additional 800 hours to fulfill the requirement of 1,000 hours of training, which includes a mentorship practicum. The emphasis of each yoga therapy program varies, but all need to be accredited through IAYT [International Association of Yoga Therapists]. There is often a focus of both medical and mental health modalities, and all honor the teachings from a variety of yoga and spiritual traditions.

Yoga therapy is often done one on one in a private session. A yoga therapist creates an individualized plan based on the client’s medical history and life story. This plan includes a wide range of mind/body practices, from postural and breathing exercises to deep relaxation and meditation. Yoga therapy tailors these to the health needs of the individual to empower them on the path to healing. Groups can also be led by a yoga therapist addressing a specific health care need, but is often capped at a number of participants.

My own personal journey to become a yoga therapist was an amazing experience. I highly recommend this path to those that are interested in working in conjunction with the medical industry and /or the mental health profession. Enjoy an enriching career, or my preferred term, dharma, sitting in guidance and witness as clients unfold their own path to healing. The world needs more peace, love, and healing now more than ever. To be a part of this process is a blessing and an honor.

Join Julie for a week of guided, and supported, rejuvenating fun with unlimited exciting adventures and memories to make and cherish. In Amorgos, Greece.

Hatha yoga, gentle yoga, and restorative yoga will be offered.

As a certified yoga therapist, Julie’s goal is to create a welcoming retreat for anyone interested in attending.

True Nature Travels Blog

Why retreat?

Why retreat?

Dr. Margo Bachman, DACM

Do you wonder what all the hype about retreats are about? Have you been contemplating signing up for one and are unsure if it’s right for you?

Let me invite you to learn about the plethora of benefits from going on a retreat. It all starts with taking a break from the demands of day-to-day life and providing an opportunity to unwind your nervous system and de-stress all the cells in your body. 

Retreats allow time and space to tune into yourself, take time to connect within, to be bathed by nature and rejuvenating practices and healthy foods. They also allow you to connect with others with a similar intention, providing support and camaraderie. Every day is full of new, meaningful experiences to purely nourish yourself on all levels- body, mind and spirit.

If your retreat includes a service project you have the option to participate in helping a greater cause. It can bring joy to the heart to step outside our immediate world and lend a hand to aid our planet.

And now imagine afterwards…. emerging anew, with more energy, vitality, and excitement for life- with greater joy, better sleep and digestion, more clarity and focus…and an increased ability to handle difficult situations since you have deeply taken care of yourself. Yes, these are all possible!

There is a concept called ojas in Ayurvedic medicine. It is a subtle aspect of ourselves, which is a deep energy reserve in the body. Ojas governs immunity and vitality, and helps to maintain natural resistance. It gives endurance and strength, and creates a buffer when harsh winds blow.

Ojas is lost by: 

  • stress
  • lack of sleep
  • poor digestion
  • overwork
  • excessive challenging emotions

Ojas can be strengthened and replenished by: 

  • following a nourishing diet and lifestyle 
  • spending time in nature
  • sleeping soundly
  • taking a break from electronics and media stimulation; 
  • practicing meditation and certain breathing exercises  (pranayama); 
  • taking rejuvenating herbs

Going on retreat does wonders for ojas. Spending time away from computers, telephones, televisions, and your daily demands allows your nervous system to relax deeply and rejuvenate. Have you ever noticed a lustrous glow on people when they return from a restful holiday in nature? That is ojas.

 

ABOUT THE AUTHOR

DR. MARGO BACHMAN
Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Help a greater cause by helping the endangered sea turtles on her upcoming retreat to Costa Rica.

True Nature Travels Blog

The Power of Breath: Women’s Wellness

Did you know that one of the most important relationships a woman has in life is with herself? And that the breath is one of our most powerful tools for learning about ourselves and creating positive changes?

Our body, breath, and mind are interdependent, and prana, our life force, and breath, is the energy of movement between them. When prana flows smoothly, all our bodily systems function more efficiently. When it is disturbed or impeded, imbalances arise. Working with our breath brings new awareness, as our state of mind is intimately linked with the quality of prana within our body. This awareness allows us to choose and control our actions and to lessen our reactions.

The breath is an excellent indicator of your current physical and emotional state of health. By observing your breath, you’re taking steps to tune into yourself. New awareness always brings more opportunities for understanding, change, and growth. It also allows you to tune into thoughts, feelings, and emotions you may not be consciously aware of. This connection allows us to feel more aligned with ourselves and can help us make choices based on the messages we receive when tuning in.

Stop what you’re doing right now. Close your eyes, focus on your breathing, and just observe your breath.

There is no right or wrong way to breathe.

Take several deep breaths, deep into your belly, deep into your chest, and feel it expand and relax.

What do you notice? Is your breath:

  • flowing smoothly, or shaky with impediments?
  • short (under two seconds), or long (over four seconds)?
  • slow and deep, or fast-paced and superficial?

Take a few more breaths. Notice if:

  • your breath is mostly in the chest, down in the belly, or both;
  • your inhalation is longer or shorter than your exhalation.

What areas of your body are calling your attention? What are the messages your body is giving you now?

As women, we are innately intuitive and benefit from moving through life based on our inner knowing. By tuning into our breath and listening to the messages we receive from breathing practices, we can learn how to better cope with stressful situations, increase our energy, access our intuition, relax, and become more peaceful. This simple breathing awareness can lay the foundation for more complex pranayama (conscious breathing) practices.

We will practice them daily among many other fantastic classes in my Women’s Wellness Retreat next February in Costa Rica. Join me!

ABOUT THE AUTHOR

DR. MARGO BACHMAN

Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Envision going deep within yourself and learning how to tap into your innate healing potential. Expect a renewed sense of vitality and energy, and inspiration to carry these practices back with you into daily life.

True Nature Travels Blog

Meet the Teacher: Dr. Margo Bachman

Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

She has spent decades studying and practicing Traditional Chinese Medicine, acupuncture, Ayurveda, herbal medicine, yoga and meditation. Dr. Margo is a Doctor of Acupuncture and Chinese Medicine, Licensed Acupuncturist, and Fellow of the American Board of Oriental Reproductive Medicine. She is also an Ayurvedic practitioner and NCCAOM board certified acupuncturist and herbalist, and Diplomat of Oriental Medicine. Margo is the author of Yoga Mama Yoga Baby; Ayurveda and Yoga for a Healthy Pregnancy and Birth.

Today Dr. Margo runs the integrative medicine practices of Wild Rose Medicine Acupuncture and Ayurveda and Wild Rose Fertility. She is delighted to partner with her patients and help them achieve optimum wellness and vitality through customized treatments, education, and empowerment. She brings a wealth of knowledge and experience and loves making the ancient systems of Traditional Chinese and Ayurvedic medicine relevant for modern life.

Margo lives in Louisville, Colorado with her husband, two children and pooch. When she’s not working you can find her cycling, hiking, practicing yoga, and enjoying the mountains and sunshine of Colorado. She is also a natural foods “foodie”, loves spending time with her family, gardening and traveling.

* * * *

Come gather with a circle of women in a sacred space to experience deep rejuvenation and vitality.

Imagine spending six days in the warm, healing, tropical environment of Costa Rica. Lush rainforest, pristine beaches, abundant wildlife, and magical sunsets provide the perfect opportunity to unwind and reset.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Envision going deep within yourself and learning how to tap into your innate healing potential. Expect a renewed sense of vitality and energy, and inspiration to carry these practices back with you into daily life.

True Nature Travels Blog

10 Tips for Mindful Gardening

Gardening can be a wonderful way to connect with nature and cultivate a sense of peace and mindfulness.

Here are ten tips for making the most of your gardening experience.

1. Begin with intention: Before you start gardening, take a few moments to set an intention for your time with the soil. This can be as simple as taking a deep breath and thinking about why you are choosing to garden. Perhaps you want to connect with nature, find peace, or grow your own food. By setting an intention, you are more likely to stay focused and present throughout the process.

2. Take your time: Gardening is not a race;  take your time and enjoy the process. Slow down and take in the sights, sounds, and smells of the garden. Be present and engaged in each task, whether it’s planting seeds, weeding, or harvesting.

3. Connect with the Earth: Gardening is a great way to connect with the earth and all its living beings. Take time to notice the insects, birds, and other animals that visit your garden. Appreciate the natural beauty around you and find ways to give back to the Earth.

4. Practice Gratitude: As you work in the garden, take time to express gratitude for all the gifts it provides. Give thanks for the soil, the water, the sun, and all the plants that grow. By cultivating gratitude, you can bring a greater sense of joy and contentment to your gardening practice.

5. Embrace Imperfection: Gardening is a process that involves trial and error. Not every seed will sprout, and not every plant will thrive. Embrace imperfection and view failures as learning opportunities. Remember that even the most experienced gardeners make mistakes.

6. Listen to your Body: Gardening can be physically demanding, so be sure to listen to your body and take breaks as needed. Stretch before and after gardening, and stay hydrated by drinking plenty of water. Pay attention to any aches or pains and seek medical attention if necessary.

7. Use Eco-Friendly Practices: Gardening can be an eco-friendly activity if you choose the right practices. Use organic fertilizers and pest control methods to minimize harm to the environment. Compost food scraps and yard waste to create nutrient-rich soil. Consider planting native plants to support local ecosystems.

8. Share Your Bounty: Gardening can be a great way to connect with your community. Share your bounty with friends, family, and neighbors. Consider donating excess produce to local food banks or community gardens.

9. Learn From Others: Gardening is a rich and diverse field with many different techniques and philosophies. Take time to learn from other gardeners by attending workshops, reading books and blogs, and joining gardening clubs.

10. Find Joy in the Process: Finally, remember to find joy in the gardening process itself. Don’t focus solely on the end result (a beautiful garden or bountiful harvest), but also on the experience of connecting with nature and cultivating mindfulness. Enjoy the simple pleasures of digging in the dirt, feeling the sun on your skin, and watching your plants grow.

 

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