How to reduce stress and increase peace of mind and contentment
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How to live a worry-free life
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The word stress is borrowed from physics and engineering, where it has a very precise meaning; a force of sufficient magnitude to deform. Definition of stress in psychology is any uncomfortable emotional experience accompanied by predictable biochemical, physiological and behavioral changes. There are two major types of stress; the stress involved in loss of a loved one, or a job, or of self-esteem that comes when a person's level of aspirationâis impossibly high; and the stress involved in threats to the individual's status, goals, health and security.
á ááášááááŽá¸áááááŻáá˛áˇ á ááŹá¸ááśáŻá¸ááᯠáĄááźááš ááááááşááş áĄáááá¸áŤáášáá˝ááá˛áˇ áá°ááąáááá˛á áĄáášááşáášááŽááŹáááŹááąá áąááźá¸áá°ááŹá¸ááŹáťáá ášááŤááášá áá°áááśáŻááşáášáąá áááš ááśáŻááśáŻáąááŹáášáąááŹááš áááŹááá˝ááá˛áˇ áááĄáŹá¸áááŻá áĄáááá¸áŤáášáááŤááášá á ááášááá áŽá¸áááááŻáá˛áˇ á ááŹá¸ááśáŻá¸áá˛á á ááášáááŹáááŻáášáᏠáĄáááá¸áŤáášááźáášáˇáááŻááşáášááąááŹáˇ ááźáášááááŻáááá˛áˇ ááŽááąáááááŻáášááŹá ááŽááááźáąáááááŻáášááŹá áĄáá°áĄááşáášáˇáááŻáášáᏠáĄáąáťááŹáášá¸áĄáá˛áąááźáąážááŹáášáˇ áąáááąááŤáášááŹáá˛áˇ á ááášáááášááᏠáąááźááááśáłááśá áŹá¸ááááťáá ášááŤááášá áĄáąáá¸áááŽá¸áá˛áˇ á ááášááá áŽá¸áá áá˝á ášááşááłá¸áá˝áááŤááášá ááşá ášáá°ááášáá° ááśáŻá¸ááśáá¸ááťááášá¸ áááŻááááŻááš ááŻáášááášá¸ ááśáŻá¸ááśáá¸áťááášá¸áá˝áášáˇ ááášááášáá˛áˇ á ááášááá áŽá¸ááá ááŤáá˝áááŻááš áá°áá ášáąááŹáášáá˛á ááášáá˝áášá¸ááşááš áąáááşááášáąááź ááťáá ášáááŻáášáąáĄáŹááš áťááášáˇááŹá¸ááźáášá¸áá˛áˇáĄá፠áąáááąááŤáášáá˛áˇ áááŻáášáˇáááŻáášááᯠáĄááášáááŽá¸ááźáášáťááášá¸áá˝áášáˇ ááášááášááášáˇ á ááášááá áŽá¸áááá˝áášáˇ áá°áá ášáąááŹáášáá˛á ááŻáášááááĄáŹá ááášáá˝áášá¸ááşáášááášá¸áááŻáášá ááşáášá¸ááŹá¸áąáá¸á ááśáŻáżááśáłáąáá¸ááᯠáżáááášá¸áąáťááŹáášáááá˝áášáˇ ááášááášáá˛áˇ á ááášááá áŽá¸áááááŻá áťáá ášááŤááášá
Stress gets its bad name because it may become an unavoidable part of life, and cause one to be constantly agitated. When this happens, it is possible to become overloaded and suffer physically or emotionally. Stress can be caused by any number of factors, including changes, both good and bad, personal problems, physical difficulties, illnesses etc. Common sources of stress are: death of spouse or close friend, marital separation, divorce, sexual difficulties, change of residence, child leaving home, pregnancy, in-law troubles, dismissal from work or from position, change in work responsibilities and trouble with the boss.
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Each period of one's life has its own stresses. In early life, the child has to cope with the immediate family group and the demands of school, adjusting to the personality of the teacher and to the other children can be very stressful. In later adolescence, the problem of boy and girl relationships make them stressful. Then there are the academic stresses of university years and worries over career choice. After university, for most there are the problems of new jobs as well as of the first years of marriage. These can be quite serious and often lead to early divorce. The problems of having children bear heavily on women, while men have early career problems.
áá°áá ášáąááŹáášáá˛á áááá˝áŹ áĄááźáášáĄááŽá¸ááŽá¸áĄáááŻááš áááŻáášááŹáááŻáášáᏠá ááášááá áŽá¸áááąááź áťáá ášáąááááŤááášá ááášááźáášá áĽáš ááąáá¸áááá˝áŹáąááŹáˇ áĄááášá¸ááŽá¸ááśáŻá¸ ááááŹá¸á áŻááá áĽáąááźáąááŹáášááźáášáá áąááşáŹáášá¸áááŹáąáḠáááŻáĄáášááşáášáąááź áąááŹáášááźáášáá áááŹáˇá áááŻáášáá˛á áĄááŻááášááášáˇ áťááłáá°áąáááŻááášáá áĄáťááŹá¸áąááşáŹáášá¸ááŹá¸áąááź á áááŻáášáá˛á áĄááŻááášááášáˇ áťááłáá°áąáááŻááášááá˛áˇ ááąáá¸áąááźáᏠáĄááźááš á ááášááá áŽá¸ááśááááŻáášááŤááášá áąááŹáášáááŻáášá¸ ááášáąááşáŹášáááš áĄááźáášáá˝áŹáąááŹáˇ áąááŹááşášáŹá¸áąáá¸áá˛á áááášá¸ááąáḠááášááśáąáá¸áááŻáášáᏠáťááááŹáąááźá á ááášááá áŽá¸áá áťáá ášáąá ááŤááášá áĄá˛ááŽáąááŹááš ááá áááŻáášááášáąááá˛áˇ áá˝á ášáąááźáá˝áŹ áááŹáąáá¸áĄááźááš á ááášááá áŽá¸áááąááźá áĄááŻáášáĄáááŻááš áąááźá¸ááşáášáąáá¸áá˛áááášááášáá˛áˇ á ááášáá°ááášáááąááź áťáá ášáąááááŤááášá ááá áááŻáášáąááşáŹáášá¸áżááŽá¸áąááŹáˇ áĄááşáŹá¸á áŻáᏠáĄááŻáášáá ášáĄáááŻáášáá ášáĄááźááš áťááááŹáąááźáá˝ááááᯠáĄááášáąááŹáášááášáá áá˝á ášá áąááźáá˝áŹááášá¸ áťááááŹáąááźáá˝áááŤááášá ááŤáąááźáᏠáĄááźááš á ááŻá¸áááášá ááŹáąááŹáášá¸áżááŽá¸ áĄááášáąááŹáášááźáŹáá˝áášá¸áťááášáá˛áá áážááŹáá áťáá ášáąáááąá ááŤááášá áĄááşááłá¸áááŽá¸áąááźáá˝áŹ ááąáá¸ááá˝ááááąážááŹáášáˇ áťááááŹáąááź áĄáááŽá¸áĄááşááš áááśáłááááᯠáĄááşááłá¸ááŹá¸áąááźááąááŹáˇ áĄá áááŻáášá¸áá˝áŹ áĄááŻáášáĄáááŻáášáááŻáášáᏠáťááááŹáąááźáá˝áááŤááášá
Stress can lead to disease. Some of the stress- related many illnesses include peptic ulcers, migraine headaches, depression, high blood pressure, stroke and heart attacks. Continuous stress can weaken the body's immune system, and as a result the system may become less effective in battling infections. Some even suggest that chronic and excessive stress may contribute to the development and progression of cancer.
á ááášááá áŽá¸áááᏠáąááŹááŤáąááááŹáąááźááᯠáťáá ášáąáááąá ááŤááášá á ááášááá áŽá¸áá áĄááşááłááᏠáĄá áŹáąááşááá˛ááŹá¸ááźááš áťáá ášáąáááąáᏠáĄááŹá áąááŤáášá¸áá ášáťááášá¸ áááŻáášááášáˇ áąááŹááŤá á ááášááŹáášááşáťááášá¸á áąááźá¸áááŻá¸áťááášá¸á áąáááášááŻáášá¸áťááášáťááášá¸á áá˝ááśáŻá¸áąááŹááŤáťáá ášáťááášá¸ áĄááŤáĄáááš áąááŹááŤáąááŤáášá¸ááşáŹá¸á áźáŹáá˛á áá˝áŽá¸áááášáąáááŤááášá á ááášááá áŽá¸áá áĄááášááťáááš ááśá áŹá¸ááťááášá¸áᏠáááśáŹáááŻáášáá˛á ááŻááášááśáĄáŹá¸ááᯠáĄáŹá¸ááášá¸áąá áááŻáášááŤááášá áĄááşááłá¸ááášáĄáąááá˛á áááśáŹáááŻáášáᏠáąááŹááŤáááŻá¸áá°á¸á áášááááᯠááŻááśáááŻáášáááŻáášááŹáá˝áŹ ááááąááŹáášááŹááşááłá¸ áťáá ášááźáŹá¸áááŻáášááŤááášá ááźáášááźáášáá˛áᲠá ááášááá áŽá¸ááśáááá ááŹááŹáá˝ááš á ááášááá áŽá¸ááśááááᏠááášááŹáąááŹá፠áááŻá¸áťáá˝áášáˇáťáá ášáąáááťááášá¸ááᯠááśáˇáááŻá¸ááášáááŻááááš áĄááşááłáá áááŻááŤááášá
The best thing one can do to cope with stress or stressful situations in daily life is perhaps obvious, but nevertheless important: eat a balanced diet, get enough sleep, exercise every day and take time to do the things you enjoy. Do not smoke and abuse alcohol or other drugs. People who are easily upset and acutely sensitive to stress can try to reduce their reactionsâ by learning relaxation, meditation and behaviour modification techniques.
áá°áá ášáąááŹááš áąááá áĽášáááá˝áŹ ááśá áŹá¸ááá˛áˇ á ááášááá áŽá¸ááááᯠáááŻááááŻááš á ááášááá áŽá¸ááśááá˛áˇ áĄáąáťááĄáąááąááźááᯠáąáťááá˝áášá¸áááš áĄáąááŹáášá¸ááśáŻá¸ááŻáášáááŻáášááŹáá ášááŻáᯠáĄááášáĄáá˝áŹá¸ áá˝ááąááŹáášá¸áá˝ááąááááš ááŤáąáááášáˇ áĄáąáá¸áááŽá¸ááŹááąááŹáˇ áá˝áşááá˛áˇ áĄá áŹá¸áĄá áŹááᯠááşáášáˇááşááášá áŹá¸áááášá áĄááášáąáá¸ááąáĄáŹááš áĄááášáááášááąááá áĽáš ááşáášá¸ááŹáąáá¸áąááˇááşáášáˇááášá¸ ááŻáášáááášá á ááášáąááşáŹášáąááźááᏠáĄááŻáášáąááź ááŻáášáááŻá áĄááşááášáá°áááášá áąáá¸áááášááąááŹáášáá áĄááášáąáá Ꮰáá°á¸áá ášáąáá¸ááŤá¸ áááśáŻá¸á áźá˛áááŤá ááášá¸ááášá¸ááźáášáżááŽá¸ áĄááźááš ááźáášááźáášáá°áá° á ááášááá áŽá¸áá ááśá áŹá¸ááá°áąááźáᏠáĄááŹá¸áá°áťááášá¸á áááŹá¸áááŻáášáťááášá¸á áĄáá°áĄááşáášáˇááᯠáťááłáťááášááźáášá¸ááśáťááášá¸ ááášá¸ááášá¸áąááźáá˛á ááášáťááášáťáá ášáąáááááąááźááᯠáąááşáŹáˇááşááźáŹá¸áąáĄáŹááš ááááłá¸á áŹá¸áááŻáášááŤááášá
Buddhism puts forward a methodical plan of action for the gradual elimination of stress and the increase of happiness and understanding. The first step recommended in this plan is the observance of the Five Precepts comprising the abstinence from killing, stealing, illicit sex, falsehood and intoxicants. Stress is greatly enhanced by guilt, and these precepts help man to free his conscience of the sense of guilt.
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áŹá¸áááá˝ áááášáąáťááŹáášáąáĄáŹááš áĄáá°ááŽáąáá¸ááŤááášá
The next step in the process of training is the control of the sense faculties. When our sense faculties are uncontrolled we experience severe strain. We have to first understand what is meant by being uncontrolled in the sense faculties. When a person sees a beautiful form with his eyes, he gets attracted to it; when he sees an unpleasant object, he rejects it. Similarly with the other senses too. Thus the person who has no control over his senses is constantly attracted to and rejecting sense data and that penetrates his sense faculties constantly.
á ááášááᯠáąááˇááşáášáˇáąáá¸áá˛áˇ ááŻáášááášá¸á áĽášáá˛áá˝ áąááŹáášáá ášááášáˇááąááŹáˇ áĄáŹááśáŻááśá áŹá¸áááąááźááᯠáááášá¸ááşáłáášáťááášá¸áťáá ášááŤááášá áá˝áźáášáąááŹášáááŻááá˛á áĄáŹááśáŻááśá áŹá¸áááąááźááᯠááááášá¸ááşáłáášáááš áťááášá¸ááášáá˛áˇ á ááášááášááášá¸áá ááśá áŹá¸áááŤááášá áĄáŹááśáŻááśá áŹá¸áááąááźááᯠááááášá¸ááşáłáášáťááášá¸áááŻáᏠááŹáááŻáąáťááŹááŹáá˛áááŻá áá˝áźáášáąááŹášáááŻá áĄááášááśáŻá¸ ááŹá¸ááášááŹá¸áááŤááášá áá°áá ášáąááŹáášáᏠáá˝ááŹááᯠááşáášá ááá˛á áťááášáááš áĄá˛ááŤááᯠá ááášááášá áŹá¸ááźáŹá¸ááŤááášá ááá˝áá˛áˇáĄááŹááᯠáťááášáááš ááášááşááŤááášá áĄáťááŹá¸áĄáŹááśáŻáąááźáá˛á áąááźáááášááášá¸ áĄááŹá¸áá°ááŤáá˛á áĄá˛áááŻáĄáŹá¸áťááášáˇ áĄáŹááśáŻáąááźáĄáąáá ááááášá¸ááşáłáášáá°áᏠáĄáŹááśáŻáá˝áŹáąááááŹááá˝áş áĄááşáášáĄááášáąááźááᯠáĄááášááťáááš á ááášááášá áŹá¸áááŻááš ááášááşáááŻáášáťáá ášááŤááášá áĄá˛ááŤá áĄáŹááśáŻááśá áŹá¸áááá˛ááᯠáĄááášááťáááš áááŻá¸áąááŹáášááášáąááŹáášááŤááášá
When pulled in different directions by sense stimuli, we become confused and distressed.
Our sense faculties have different spheres of activities and different objects, and as each sense faculty is a lord in its own sphere, and as they can individually and collectively dominate man, they are called in Pali Indriyas, meaning 'lords' or 'masters.' If we allow the sense faculties to dominate us, we get terribly confused.
áĄáŹááśáŻááᯠáááśááąááŹášáąáá¸áťááášá¸áťááášáˇ ááá°ááźá˛áťááŹá¸áá˛áˇ áĄáŹááśáŻáá°áááąááźááᯠáá˛áźáąááŹáášááá˛áˇáĄá፠áá˝áźáášáąááŹášáááŻááᏠá ááášáááášáąááźá¸ááŹáťááŽá¸ á ááášáá ášáá ááśá áŹá¸áááŤáąááŹáˇááášá áá˝áźáášáąááŹášáááŻááá˛á áĄáŹááśáŻááśá áŹá¸áááąááźáá˝áŹ ááá°ááźá˛áťááŹá¸áá˛áˇ áááášáá˝áŹá¸áá ááášááášáąááźáá˛á ááá°ááźá˛áťááŹá¸áá˛áˇ áĄáŹááśáŻáąááźáá˝áááŤááášá áá ášááŻá áŽáᏠáá°ááááŻáášááŹááášááášáá˝áŹ áĄáá˝áášáááášáťáá ášááŤááášá áá°áááŻáá áá ášááŻááşáášá¸áĄáááŻáášáťáá ášáąá áĄá áŻáááŻáášáťáá ášáąá áá°ááᯠá ááŻá¸áááŻá¸áťááášáá˝áášááŤááášá ááášá¸áááŻáááᯠááŤá áá áŹáąááá˝áŹ á ááŻá¸áááŻá¸ááşáášáá˝áášáá° áááŻááááŻááš áĄáŻáášááşáłáášáá°áááŻá áĄáááá¸áŤáášááá˛áˇ áŁáąáťááľááşáŹá¸áááŻááąááááŤááášá áááášáááŻá áĄáŹááśáŻááśá áŹá¸áááąááźá á ááŻá¸áááŻá¸áťááášáá˝áášááŹááᯠáá˝áźáášáąááŹášáááŻáá ááźáášáˇáťááłáááŻáášáááš áĄááźáášáĄááášá¸ á ááášáááášáąááźá¸áá ááśá áŹá¸ááá˝áŹáťáá ášááŤááášá
If we assert ourselves and control our sense faculties, we can have unalloyed pleasure which is uncontaminated by defilements. It is also called spiritual pleasure. Whereas sense pleasures increase stress, this type of spiritual pleasure reduces stressfulness and increases peace of mind and contentment.
áá˝áźáášáąááŹášáááŻáá áĄáąáá¸áááŻáťááłáťááŽá¸ áĄáŹááśáŻááśá áŹá¸áááąááźááᯠáááášá¸ááşáłáášááášáąááŹáˇ áááąáááŹáąááźáá˛á áá ášááášá¸ááááá˝ááá˛áˇ áĄážááźáášá¸áá˛áˇ á ááášážááášáá°á¸áá ááśá áŹá¸ááááŻáášááŤááášá ááŽá ááášážááášáá°á¸ááááᯠá ááášáááŻáášá¸áááŻáášáᏠáąááşáŹášáááášáááááŻáááášá¸ áąáááááŻááŤááášá áĄáŹááśáŻáĄáąááşáŹášáĄááŤá¸áąááźá á ááášááááŽá¸ááááᯠáááŻá¸ááźáŹá¸áąá áąáááášáˇ ááŽá ááášáááŻáášá¸áááŻáášáᏠáąááşáŹášáááášááááąááŹáˇ á ááášááááŽá¸ááááᯠáąááşáŹáˇááşáąá áťááŽá¸ á ááášáąáĄá¸ááşáášá¸áááá˝áášáˇ áąááşááášáá˝á ášááášááááᯠáááŻá¸ááźáŹá¸áąá ááŤááášá
The third step in the management of stress is the cultivation of wholesome mental habits through meditation (bhavana). Just as we look after and nurture our body with proper food and cleanliness, the mind too needs proper nourishment and cleansing. The mind is most violent in its untrained state, but when it is tamed and made more stable it brings great happiness.
á ááášááááŽá¸ááááᯠáąáťááá˝áášá¸ááŹááźááš áąááŹáášááźáášáááášáˇ áááááĄááášáˇááąááŹáˇ ááŹáááŹáááŹá¸ ááźáŹá¸ááşáŹá¸áĄáŹá¸ááŻáášáᏠáąááŹáášá¸ááźáášáá˛áˇ á ááášáĄáąááˇááşáášáˇááᯠááşááłá¸áąááŹáášáąáá¸áťááášá¸áťáá ášááŤááášá áá˝áźáášáąááŹášáááŻááá˛á áááŻáášáááśáŹááᯠáááášá¸áááášá¸áąá áŹáášáˇáąáá˝áŹáášáťááŽá¸ áá˝áşááá˛áˇ áĄá áŹá¸áĄáąááŹáášá ááášáˇááášáˇáá˛áˇ ááášááá˝áášáąáá¸áááá˛á áťááłá áŻááşááłá¸áąááŹáášáąáá¸ááááᯠá ááášáááŻááášá¸ áá˝áášááášáá˛áˇ á ááášáĄááŹáááŹáášá áá˝áášááášáá˛áˇ á ááášááášáá áášáąáá¸áá˛á áťááłá áŻááşááłá¸áąááŹáášáąáá¸áááŻá áááŻáĄáášááŤááášá á ááášáᏠáąááˇááşáášáˇáąáá¸áááŹá¸áá˛áˇ áĄáąáááŹá¸áĄáááŻáášá¸áááŻáááš áĄááźáášááĄááźáášááᯠááášá ááš ážááášá¸ážááłáášááŤááášá ááášá¸ááᯠáááášá¸ááşáłáášáąáá¸áááŻá ááášáťáááášááźáŹá¸áá˛áˇ áĄááŤáá˝áŹáąááŹáˇ áĄááźááš á ááášááşáášá¸ááŹáá ááá˝ááąá ááŤááášá
The cultivation of positive emotions such as loving- kindness (metta), compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha) is another means of conquering stress. Strained interpersonal relations is one of the common causes of stress in household life and in the workplace. Loving kindness is the positive wholesome attitude one can cultivate with benefit for oneself and others in all interpersonal relationships. Compassion is the positive emotion which one should cultivate to help those in distress.
áąáááąáŹá áááŻááŹá ááŻááááŹá áĽáąáááĄáŹáá˛áˇáááŻááąáᏠáĄáťááłááąáᏠá ááášááśá áŹá¸ááşáášááşáŹá¸ááᯠááşááłá¸áąááŹáášáąáá¸áťááášá¸áᏠá ááášááááŽá¸ááááᯠáąááşáŹášáááŹá¸áááŻáášáá˛áˇ áĄáťááŹá¸ááášá¸ááášá¸áťáá ášááŤááášá áĄááášáąááŹáášá áŻáĄááźáášá¸á ááŻáášááášá¸ááźáášáĄááźáášá¸ ááąáťááťáá ášáąáᏠáá°ááááášááśáąáá¸ááşáŹá¸ááŹááášá¸ á ááášááááŽá¸ááááᯠáťáá ášáąáááąá áá˛áˇ áąáááŻááş áĄáąážááŹáášá¸áąááźáá˛áá˝áŹ áá ášááŻáĄááŤááášáťáá ášááŤááášá áąáááąáŹáᏠáá°ááááášááśáąáá¸ááášááášáĄáŹá¸ááśáŻá¸ááźááš áááááąáᏠáĄáťááŹá¸áá°ááşáŹá¸á፠áĄááşááłá¸ááá˝ááááš ááźáŹá¸ááşáŹá¸áááŻáášááášáˇ áĄáťááłááąááŹáąááŹáášáťááŽá¸ áąááşáŹášááášááášáˇáťááášáá˛áˇ á ááášááąááŹááŹá¸ áťáá ášááŤááášá áááŻááŹááąááŹáˇ á ááášáąááŹááąááŹáášáąááá°áąááźááᯠáá°ááŽáááš ááźáŹá¸ááşáŹá¸ááášáˇáá˛áˇ áĄáťááłááąáᏠá ááášááśá áŹá¸áááťáá ášááŤááášá
Sympathetic joy is the ability to rejoice in the joy of another. It is difficult for a man of mean character to entertain this attitude as the joy of another brings jealousy to the mind of such a person. Where there is jealousy there is no unity, and where there is no unity there is no progress. The cultivation of these positive emotions stands for both material and spiritual progress. Equanimity is the attitude to be adopted in the face of the vicissitudes of life.
ááŻááááŹá áá°áá ášááŤá¸áąáĄáŹáášáťááášááááᯠááášá¸áąáťááŹáášááášá¸ááŹáťáá ášáá˛áˇ áĄááášáĄááşáášá¸áťáá ášááŤááášá ááŤáᏠááźáášááááŻáąáᏠáĄááşáášáˇá áááŻáášáá˝ááá°áĄááźááš ááášááśáááŻáášáááŻá ááášáá˛áąáᏠá ááášááąááŹááŹá¸ áťáá ášááŤááášá áá°áá ášááŤá¸áąáĄáŹáášáťááášáááᏠááźáášááááŻááášáá°áá˛á á ááášáá˛áááŻá áááŹáááŻáá áťáá ášáąáááąá ááŹáąážááŹáášáˇááŤá áááŹáááŻá áááš áá˝ááá˛áˇ áĄááźá˛ááĄá áášá¸áᏠá áášá¸ááśáŻá¸ááŽááźáášáá ááá˝áááŤáá°á¸á á áášá¸ááśáŻá¸ááŽáŤáźáášáá ááá˝ááá˛áˇ áĄááźá˛ááĄá áášá¸áᏠááááŻá¸ááášááŤáá°á¸á áᎠáĄáťááłááąáᏠá ááášááśá áŹá¸ááááşáŹá¸ááᯠáťááłá áŻááşááłá¸áąááŹáášáťááášá¸áᏠááŻáášáááŻáášáááŻáášáᏠáááŻá¸ááášááá á ááášáááŻáášá¸áááŻáášáᏠáááŻá¸ááášáá áá˝á ášááŻááśáŻá¸áĄááźááš áťáá ášááŤááášá áĽáąáááĄáŹááąááŹáˇ áĄáąááŹáášá¸áĄáááŻá¸ áąááŹáááśáááŹá¸áąááźááᯠááášáááŻáášááŹáá˝áŹ áąááźá¸áťáá´ááášáˇáá˛áˇ á ááášááąááŹááŹá¸áťáá ášááŤááášá
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