Month: May 2022

Walking Meditation: How to Meditate While Walking

Walking Meditation


Have you heard about walking meditation? This is the topic of the article.

Do you go for walks every day, or several times a week?

Have you considered using the time you spend on walking, for meditation?

You might walk in the city or village, in a local park or on a hiking trail. What do you do when walking? Where does your attention go?

  • Do you talk on the phone with your friends or work colleagues while walking?
  • Do you walk with earphones, listening to music or a podcast?
  • Are you walking, while texting your friends or checking the last messages on your social media accounts?
  • Maybe you are just allowing all the problems of the day, what this or that person said, occupy your attention?

Why not give some rest to your mind, give time to yourself, relieve the stress of work, and train your mind to meditate?

Your legs are walking, but your mind is far away. You need to align your body and your attention. The way to do so is through walking meditation.

Why Practice Walking Meditation and What Are the Benefits

What are the benefits of walking meditation and what do you gain by practicing it?

Walking meditation syncs your body and mind. It makes you more mindful of your body and the world around you.

It’s an opportunity to take advantage of the time you spend on walking, and spend it on meditation.

Does walking meditation replace a mediation practiced sitting in a quiet place?

No, it does not. It’s a meditation which you can add to your schedule. Since a great number of people go for a walk, why not use this time more effectively by using it to practice meditation?

If you are very busy, and cannot find the time, or a quiet place to meditate, walking meditation is a wise alternative.

This kind of practice is a useful and effective means to release stress, free the mind of useless thinking, and it can also give you more control of your mind and thinking process.

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  • Walking meditation helps you focus your mind and avoid getting distracted by meaningless and useless thoughts.
  • If you don’t have the time to meditate, you can use the time you are walking to meditate.
  • It’s a meditation you can practice anywhere, while taking a walk, on the way to work, or whenever you walk outside, and even at home.
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Conscious Walking versus Auto-Pilot Walking

Where is your attention the moment you start walking? Do you dwell on worries and problems, do you make plans, or do you daydream?

Most of us are busy with something else while walking. The body walks on auto-pilot, while our mind is somewhere else. We are busy listening to music or a podcast, speaking on the phone, or occupied with our thoughts.

You walk, but you are inattentive to your body and your surroundings, and you are not living in the present moment.

It is at this time that you can use the situation to your advantage and train your mind to relax and be obedient to you.

You can pay attention to your consciousness-awareness, live in the present moment, and stop walking automatically, on auto-pilot.

Be in the Present Moment

Instead of letting the mind wander away, be unfocused, dwell on problems, or daydream, why not bring it back to the present moment?

It’s pleasant to listen to music, and you gain knowledge while listening to podcasts, but sometimes, just leave them and enjoy the present moment.

While walking, you are out of your home, out of your place or work.

Enjoy those moments that our away from the daily distractions, interruptions, and interferences. Give yourself the gift of living in the present moment, and just walk, without occupying your mind with thoughts, music or podcasts.

You can lust appreciate the simple pleasure of walking.

Walking while your mind is calm, aware of your surroundings, of nature, is a sort of meditation. It’s walking meditation.

It’s a great way to relax the body and the mind.

Distractions and Walking Meditation

This sort of meditation requires that you keep your eyes open, stay alert of your surroundings and ignore distractions.

Unlike sitting meditation techniques, since you are out, you need to be conscious of your surroundings, so you don’t bump into people, poles or trees, and do not risk yourself when crossing a street.

You walk around with a silent mind, mindful of your surroundings, the buildings, tress and people, being fully conscious and alert.

While practicing walking meditation, breathe normally. Do not follow the thoughts that enter your mind, nor get involved with them. You just watch them dispassionately.

While practicing walking meditation, you are usually not alone, in the privacy of your room. There are people, cars and noises that distract the attention, which means that you need to keep your focus fixed.

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Where to Practice Walking Meditation?

You can practice this sort of meditation anywhere you want.

Some places would confront you with more distractions and disturbances, and you will have to be more focused and alert.

In the City

In the city there is more hustle, noises and distractions, and therefore, the mind is likely to be more stimulated in a city, and there is more need to anchor the mind.

You might find the park, or the beach a little quieter.

Outside in Nature

It’s refreshing taking a walk outside, in nature, connecting with the open spaces, the fresh air, the sights, sounds, and scents.

The stillness of nature, and magnificent landscape tend to calm down and relax the mind.

Walking inside Your Home

Sometimes, it’s not possible to go for a stroll outside. In this case, you can walk inside your home, even if this is for a short distance. Just walk back and forth at a moderate pace, while meditating.

While doing so, switch off your TV or radio.

Walking Meditation Guidelines

You can walk fast or you can stroll, it does not matter.

You can walk in the park, along the beach, in nature, or in the city. It does not matter where you walk.

A meditative walk is especially suited for busy people. It can be done anywhere, at any time of the day.

Here are a few guidelines to be mindful of:

Pay attention to your Body
As you start walking, pay attention to your body. How it feels? Are there any tensed muscles? Is there any pain? Do you feel heavy or light?

For a few seconds, strive to become aware of your body and relax while walking.

Your posture
Pay attention to your posture and how you are carrying your body, straight back or slouching, light gait or dragging your feet.

Strive to focus your attention on the meditation, instead of letting it roam where it wills.

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3 Forms of Walking Meditation

I would like to suggest two forms of walking meditation:

  1. Focusing on your body and the environment around you.
  2. Directing Your Attention to Your Steps.
  3. Focusing on your awareness.

I suggest that you try both kinds of meditations, starting with the first one, where you focus on your body and environment.

The second meditation, of focusing on your awareness, requires more focus and alertness.

Next, we will be explaining how to practice these meditations.

Meditation 1 – Focusing on the Body and the Surroundings

Be Aware of What’s Going on

Pay attention to what’s going on around you. Look at the passing cars, people, window displays, trees, and whatever is happening around you.

Just look around, be conscious of the world around you, acknowledge what you see, but do not think about these things.

Pay Attention to Sounds and Smells

Notice the sounds you hear, and the smells and scents you smell, but do not get immersed in them.

Just notice the sounds, noises and smells dispassionately, resisting the tendency of the mind to think about them. Do not follow any associated thoughts or feelings that might arise due to the noises and smells.

Be Aware of Physical Sensations

Notice any physical sensations, such as pains, scratches, tensed muscles. Just observe them calmly, without becoming involved with them. Simply notice them and move on.


Once in a while, direct your focus to the movements of your body. Notice how you move your legs, the position of your hands, and how fast or slow you are moving.

Also, notice whether you are slouching or keeping your back straight.

Keep walking, while practicing the above guidelines.

Meditation 2 – Directing Your Attention to Your Steps

While walking, just focus on your steps. Focus on how you are moving your legs and walking. That’s all. Ignore everything else.

Immerse your whole attention in the act of walking.

Do not think of anything else, only watch yourself walking. Do not pay attention to your surroundings, people, noises and objects, except being careful not to bump into them. Be careful and attentive when crossing a street.

Meditation 3 – Focusing on Your Awareness

This kind of meditation requires more focus and attention, and might not be suitable for everyone.

Here, in this walking meditation, you direct your attention to the feeling of being alive, conscious and existing.

Do not follow or get involved with any thought that pops up into your mind. Ignore everything, striving to be thought-less, but fully conscious.

When you catch yourself thinking, just bring your attention back, and strive to show lack of interest in your thoughts.

Walk with a calm mind, focusing on the feelings that YOU ARE HERE AND NOW.

It’s like emptying your mind of everything, and focusing on the calmness that ensues.

If you have been practicing meditation and concentration exercises for a while now, this would be easier to practice.

Concluding Words

Take advantage of the time you go for a walk, or when you need to go somewhere on feet, and practice meditation. It’s time well-spent.

Do you wish to find advice and guidelines on how to calm your mind and how to practice mediation? You can find them in my books:
Calm Down the Nonstop Chatter of Your Mind
Emotional Detachment for Happier life.

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Speed training for football players

Speed training for football players

When you’re watching a game of football, it’s usually high-speed movements that drive match determining plays.

Fast attacking players terrorise defenders, put points on the scoreboard and excite crowds. Fast defenders, on the other hand, can more effectively shut down their opposition and recover from errors.

Football coaches recognise the value of speed but are often reluctant to, or incorrectly, include speed development in their programs.

Let’s break down the misconceptions about football player’s speed training to increase your speed and, in doing so, up your game too!

How speed is used as an identifier of talent in football  

Speed is regularly a key criterion in talent identification. Fast players are selected ahead of ‘skilled’ players as it’s a widely held notion that game skills can be taught but speed is something you’re born with.

Of course, there is a genetic ceiling on speed as with all physical attributes, but speed should be considered no less coachable than other facets of football. Many football coaches avoid speed training because it’s considered to be either too technical, too dangerous, or out of a belief that the game itself is enough for optimal speed development.

Football players speed training image

How speed training will help your game

Footballers are often fast but inefficient movers. Speed is not about fast feet or running ‘on your toes’, but rather improving your overall mechanics and force application to the ground.

Speed training not only improves performance but is also the most effective exercise-based strategy to prevent muscle injuries in footballers.

Speed training helps:

  • Enhance a player’s acceleration and top end speed
  • Increase their speed reserve
  • Delay fatigue
  • Decrease their risk of injury by reducing energy leaks

Players should strive to master a basic technical model to enable safer speed stimulus exposure at training. Obviously, during the game there will be differences as most players will not resemble a 100m sprinter due to constraints such as the ball and opponents.

Breaking down football player’s speed training misconceptions

Misconception 1: “You can’t train speed”

Yes, you can! If you see an expert that is. This misconception makes it difficult to convince a player that speed is trainable when they believe they are slow or have been repeatedly labelled slow in the past.

All players can push their speed ceiling higher and will benefit from a progressively overloaded speed development program.

Misconception 2: “Fast football players don’t need sprint training”

The physical attributes providing fast players their speed edge can also make them more susceptible to injury. These ‘fast’ players need regular speed exposure the most to help protect them from injury as they hit high speeds more often in training and games.

Explosiveness and sprinting efficiency cannot be maximally developed through just playing the game as the ball constrains intensity. No training modality improves speed as much as sprinting itself.

Misconception 3: “Speed looks the same for everyone”

Improved on field ‘football performance’ is the goal. However, it’s important not to remove qualities that make a player fast or limit their movement options. If the players technical deficiencies are unlikely to lead to decreased performance or injury, then avoid overcoaching. Adjustments may sometimes be more for aesthetics than function.

An accredited exercise scientist’s approach to speed

At M E Hughes AES Football, I provide players with the speed development stimulus they are missing. The overwhelming majority of players I work with have never experienced a true speed session.

One minute recovery per 10m of maximum velocity sprinting is inconceivable in many team settings and the culture shock is evident on my players faces when sufficient rest time is implemented during our sessions.

Sprinting is extremely taxing on the nervous system and once fatigued, the likelihood of developing speed diminishes.

It becomes a conditioning exercise if insufficient recovery between reps is provided for adaptation (due to time constraints, curriculum demands or a football coach’s lack of understanding of speed fundamentals).

Adding speed training to your football training sessions

Matt incorporates the same fundamentals into his speed sessions with footballers from all codes.

Here’s what a typical M E Hughes AES Football session includes:

Basic drills:

  • Mini band activation, technical drills, injury prevention
  • Constraints based and resistance activities (e.g., wicket drills, sleds)

Speed training:

  • Progression to maximal velocity sprints utilising various starting positions
    • Example: falling, push up, rolling
  • Maximal velocity sprints
    • 30 – 60m reps
    • Volume: 200m – 300m in total
    • 1 minute rest per 10m sprinted
  • Cool down and feedback
    • Timing gate metrics on testing days

If you’re looking to take your game to the next level, an Accredited Exercise Scientist or Sports Scientist can help to boost your performance. To find a one near you click here.

Written by Accredited Exercise Scientist, Matt Hughes from M E Hughes AES Football.

Quotes about Helping Others, Inspiring and Supporting

Quotes about Helping Others


This is our collection of quotes about helping others, and about the importance of supporting and inspiring people.

By helping others, you can make this world a better and happier place to live. Help does not have to be something spectacular. It can be in the small things of life.

Saying some encouraging words, helping others stand for their rights, and motivating people, are various ways of supporting and assisting others.

When you help others you become a better person. The act of helping does not only make the recipient happy, it also makes the giver happy.

Giving material help or donating something, when you are able to do so, means helping, but also teaching, guiding and giving good advice.

Helping others should a natural act, without asking, ‘what I would gain by it.” It should be done with love, kindness and genuine desire to help.

Let these quotes about helping others encourage you to assist and support others whenever you can.

Quotes about Helping Others

“The purpose of human life is to serve, and to show compassion and the will to help others.” – Albert Schweitzer

“No one who achieves success does so without acknowledging the help of others. The wise and confident acknowledge this help with gratitude.” – Alfred North Whitehead

“Money, if it does not bring you happiness, will at least help you be miserable in comfort.” – Helen Gurley Brown

“When we give cheerfully and accept gratefully, everyone is blessed.” – Maya Angelou

“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” – Buddha

“We can’t help everyone, but everyone can help someone.” – Ronald Reagan

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“I think when you work really hard and you help others, god helps you get what you want.” – Gina Rodriguez

“If you light a lamp for somebody, it will also brighten your path.”Buddha

“To do more for the world than the world does for you, that is success.” – Henry Ford

“Help is always appreciated, especially in times of need.” – Anonymous

“It’s not enough to have lived. We should be determined to live for something. May I suggest that it be creating joy for others, sharing what we have for the betterment of person-kind, bringing hope to the lost and love to the lonely.” – Leo Buscaglia

“Day after day, ordinary people become heroes through extraordinary and selfless actions to help their neighbors.” – Sylvia Mathews Burwell

“Sometimes, people need to learn a lesson or pass a certain test. In such instances, help might deprive them of learning the lesson and getting stronger.” – Anonymous

“We all want to help one another. Human beings are like that. We want to live by each other’s happiness, not by each other’s misery.” – Charlie Chaplin

“Great opportunities to help others seldom come, but small ones surround us every day” – Sally Koch

More Quotes about Helping Others

“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.”Eleanor Roosevelt

“No act of kindness, no matter how small, is ever wasted.” – Aesop

“Make a habit of two things: to help; or at least to do no harm.” – Hippocrates

“In helping others, we shall help ourselves, for whatever good we give out completes the circle and comes back to us.” – Flora Edwards

“No matter what happens in life, be good to people. Being good to people is a wonderful legacy to leave behind.” – Taylor Swift

“If you get, give. If you learn, teach.” – Maya Angelou

“We rise by lifting others.” – Robert Ingersoll

“Helping others is only helping ourselves. If you want to help others, your little self must go. Let us rather purify ourselves, and the result must be that in so doing we shall help others.” – Swami Vivekananda

“Life’s most urgent questions is: What are you doing for others?” – Martin Luther King, Jr.

“Give freely to the world these gifts of love and compassion. Do not concern yourself with how much you receive in return, just know in your heart it will be returned.” – Steve Maraboli

“You need to be aware of what others are doing, applaud their efforts, acknowledge their successes, and encourage them in their pursuits. When we all help one another, everybody wins.” – Jim Stovall

“When a person really desires something, all the universe conspires to help that person to realize his dream.” – Paulo Coelho

“If there be any truer measure of a man than by what he does, it must be by what he gives.” – Robert South

“Developing our capacity for compassion makes it possible for us to help others in a more skillful and effective way. And compassion helps us as well.” – Joan Halifax

“Helping others is the way we help ourselves.” – Oprah Winfrey

“The greatest good is what we do for one another.” – Mother Teresa

“The smallest act of kindness is worth more than the grandest intention.” – Oscar Wilde

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Helping Others Quotes for Inspiration and Motivation

“Sometimes give your services for nothing.” – Hippocrates

“There can be no greater gift than that of giving one’s time and energy to helping others without expecting anything in return.” – Nelson Mandela

“What do we live for if not to make the world less difficult for each other.” – George Eliot

“Not he who has much is rich but he who gives much.” – Erich Fromm

“Set your heart on doing good. Do it over and over again, and you will be filled with joy.” – Buddha

“Since you get more joy out of giving joy to others, you should put a good deal of thought into the happiness that you are able to give.” – Eleanor Roosevelt

“Kindness can transform someone’s dark moment with a blaze of light. You’ll never know how much your caring matters. Make a difference for another today.” – Amy Leigh Mercree

“My role model was my grandfather. He instilled in me the feeling that no matter how successful you are you have a responsibility to help others.” – Kevin Johnson

“The degree of loving is measured by the degree of giving.” – Edwin Louis Cole

“You feel alive to the degree that you feel you can help others.” – John Travolta

“Our greatness has always come from people who expect nothing and take nothing for granted – folks who work hard for what they have, then reach back and help others after them.” – Michelle Obama

“Help others reach world-class. And they’ll joyfully help you get to your best.” – Robin S. Sharma

Memorable Helping Others Quotes

“The best way to find yourself is to lose yourself in the service of others.”Mahatma Gandhi

“Our prime purpose in this life is to help others and if you can’t help them, at least don’t hurt them.” – Dalai Lama

“Help others achieve their dreams and you will achieve yours.” – Les Brown

“The work an unknown good man has done is like a vein of water flowing hidden underground, secretly making the ground green.” – Thomas Carlyle

“The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi

“The world is moved along, not only by the mighty shoves of its heroes, but also by the aggregate of tiny pushes of each honest worker.” – Helen Keller

“There is nothing more beautiful than someone who goes out of their way to make life beautiful for others.” – Mandy Hale

“Caring has the gift of making the ordinary special.” – George R. Bach

“The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi

“You may not have saved a lot of money in your life, but if you have saved a lot of heartaches for other folks, you are a pretty rich man.” – Seth Parker

“When a person is down in the world, an ounce of help is better than a pound of preaching.” – Edward G. Bulwer

“The purpose of life is to help others, and if you can’t help them, won’t you at least not hurt them? I know that is a platitude, that is sentimental, and can easily be attacked. But loving, caring is simple, and we make it complex. Our own neuroses make it complex.” – Leo Buscaglia

Some people give good advice, some people give a shoulder, and others, donate money food, or their time. – Anonymous

“It’s also selfish because it makes you feel good when you help others. I’ve been helped by acts of kindness from strangers. That’s why we’re here, after all, to help others.” – Carol Burnett

Helping Others Quotes

Quotes Directory >> Quotes on Helping Others

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5 Ways You Can Use Technology to Spread Happiness

Technology to Spread Happiness


Technology is a powerful presence in our lives. Whether you like it or not, it’s essential in the workplace, at home, and just about anywhere people go. While we know that it can help make things faster, easier, and more convenient, does technology make us happy?

Here are ways tech can help make us happier.

Connect on Social Media

In the past, we could only communicate with loved ones abroad through snail mail. You’d have to wait days and weeks to get a response on paper.

Today, if you are feeling a wee bit lonely, and you want to talk to your best friend who lives miles away from you, you can simply chat with them over the internet.

Although it’s not a direct connection where you are both present in the same room, technology has made it possible for people to see and talk to each other through chat, video conferencing, and more. You can also communicate and connect through posts, comments, and reactions.

Join Digital Communities

Ever wanted to be part of a club? Now you can, even from the comfort of your home.

There are digital communities you can join where you can find like-minded people who share the same passion and interests as you. It can be a group for stay-at-home moms, gamers, web designers, and more.

The great thing about this is that you aren’t limited to meeting people within your area only. You can collaborate on projects, do activities, or just have meaningful conversations with people from all over the world.

Send e-Greetings

Do you know someone who’s celebrating a special event in their life? Greet them online. But instead of just sending a chat message or an email, customize an electronic greeting card for them.

There are several apps out there that provide pre-made e-card templates you can personalize with images, text, and music.

Want something more interactive? Why not create a short video greeting? Using an online video editor, you can create a montage of photos or create a short animation to greet that special person.

You can use a video template and just add photos and text that’ll personalize the e-greeting for the people you are sending it to.

Post Inspiring Stories Online

If you have inspiring stories to share, you can share them for everyone to see. There might be someone out there who could benefit from them.

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Put up a blog on a free blogging site or create your own website. If you have valuable tips or tricks, share them on social media sites. Add inspiring images to your text to make them more interesting to read.

If you prefer videos over text, you can use a screen and camera recorder to film yourself as you talk to your webcam. You could also record your computer screen if you need to share something inspiring you found online.

Make a Playlist

If you know of songs that help lift you up when you’re feeling under the weather, you may create a playlist and share it online. Music is a fundamental part of life. It has a significant impact on emotions and there are times when listening to the right song can bring sheer happiness.

Technology made it possible for people to have access to almost any kind of music online.

If you do have some tracks or maybe you have found a musician who plays comfortable and enjoyable music, share them with others who may benefit from listening to them.


People often think that technology is limiting or defining the way we live. It seems like it’s disconnecting people from the world. But there are ways it can help people share and find happiness.

Technological innovations allow everyone to connect with other people, give back, achieve calmness, and build more meaningful relationships.

At the end of the day, we all just want to be happy.

Although it can help to unplug and enjoy the way things are before the internet happened, don’t feel that you have to, if you are searching for happiness. The digital world may just be the place you can live your best life while helping others do the same.

About the Author
Gladys Labsan is a writer with over 10 years of professional experience on various topics under the sun. She is also a self-taught visual artist who specializes in portraits and murals. Gladys loves to make mini Clipchamp videos, share her thoughts through writing, singing her heart out (alone), and eat cake. All while handling four silly little girls who make her heart full.

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Medical Innovation: Why We Should Embrace Change

Medical Innovation


Change can be difficult to accept. A lot of the time, innovation is met with both appreciation and trepidation, as new ideas suddenly take precedence over the tried and tested. This should be especially true for medical innovation.

The complexities of medical equipment and procedures surely provide little acceptance to alteration, and yet change is something routinely embraced in the medical arena.

It was only last year that a new surgery retractor, which is a tool that has been used since the origin of medicinal practice, won its creator a Queen’s Award for Innovation.

Whilst surgery retractors have been around in various iterations for many, many years, this new tool does more to prevent interruptions, cut the high risks of infection by minimizing the number of surgical personnel required in any given surgery, and increase the control of the surgeon during operations.

It is a game changing device in a landscape which many didn’t realize needed to be changed.

The Face of Change

Thoughts must go out to the doctors, then. They will be at the forefront of any changes to be introduced into the industry, and in such high-pressure environments as hospitals and surgeries, change to their already embedded system will undoubtedly take time to accept.

Doctors survive through routine and when that routine is altered, whether it be an alteration of equipment, entirely new equipment, or a change to the system which they have trained and practiced to work inside, then they must learn to adapt and survive once more.

So How Do They Survive?

Doctors and physicians know more than anyone that change inside the medical industry is unavoidable and necessary.

Even if they center around equipment or systems that had already been proven to be fit for practice.

In a job which regularly deals with life-or-death situations, it is fair to say that they have built the confidence to adapt and maneuver around events which are not necessarily part of the plan.

If a routine surgery goes wrong, for instance, then they must perform under pressure, communicate with colleagues about how best to deal with the situation, and then have the confidence to do what is necessary.

It is no different with greater and widespread change. Communication and confidence are the key in embracing it.

The Healthcare System Will Continue to Change for the Better

With new technological advancements happening every year, the healthcare system has evolved into something that looks very different to what it was even thirty or forty years ago.

The reason this should not be a cause for concern is because, in an environment as testing and pressured as hospitals and clinics, any advancement introduced is done so to provide ease and efficiency where it wasn’t before.

This will be crucial in patients’ experiences, and for the doctors too, especially in a post-pandemic world where hospitals must learn once more how to go back to a normal routine.

The scars of the past two years will undeniably linger on the skin of their foundations, and so now is a better time than any to make their lives easier in order to better ours.

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