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#tags-top
<iframe class="transcriberag-studio-book-video" name="transcriberag-studio-book-video" data-transcriberag-private-intro="true" src="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=0" width="560" height="315" title="Lecture video" allow="autoplay; encrypted-media; picture-in-picture" allowfullscreen></iframe>
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#tags-bottom
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<div class="tag-book-section tag-epage-section tag-book-main-topic" data-epage-description-start="4.088" data-xs-start="4.088" data-xs-end="9.071773"><div class="tag-book-section-heading"><a class="tag-book-jump tag-book-play-section" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=4&autoplay=1" data-book-time="4.088" aria-label="Play from 00:00:04">▶ Play</a><strong>Introduction</strong></div><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=4&autoplay=1" data-book-time="4.088" aria-label="Play from 00:00:04">00:00:04</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="7c9796c3-6da7-4b98-a5cc-e1ef4266156d" data-xs-start="4.088" data-xs-end="5.303"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=4&autoplay=1" data-book-time="4.088" aria-label="Play from 00:00:04">Hello everyone.</a></span> <span class="tag-epage-cue" data-source-id="a6b0bcd5-9304-449d-92d3-63516a9f7ab6" data-xs-start="5.303" data-xs-end="9.071773"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=5&autoplay=1" data-book-time="5.303" aria-label="Play from 00:00:05">Today we're going to talk about how to practice Chan Meditation.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-continuation" data-epage-description-start="10.403" data-xs-start="10.403" data-xs-end="24.680438"><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=10&autoplay=1" data-book-time="10.403" aria-label="Play from 00:00:10">00:00:10</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="284c65bf-24d2-4784-b78b-d0904cc27562" data-xs-start="10.403" data-xs-end="13.799016"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=10&autoplay=1" data-book-time="10.403" aria-label="Play from 00:00:10">Chan is a traditional Buddhist meditation method.</a></span> <span class="tag-epage-cue" data-source-id="3fd7cf1f-f881-437a-901c-f35a1540b703" data-xs-start="13.95977" data-xs-end="17.570619"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=13&autoplay=1" data-book-time="13.95977" aria-label="Play from 00:00:13">It's a bit more difficult compared to what you might see out there,</a></span> <span class="tag-epage-cue" data-source-id="9d444317-48c1-42ed-9948-6b0183299a3f" data-xs-start="17.570619" data-xs-end="21.531"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=17&autoplay=1" data-book-time="17.570619" aria-label="Play from 00:00:17">but it's by far the most effective way to reduce stress,</a></span> <span class="tag-epage-cue" data-source-id="8bab220e-22bd-400b-8ffb-9d1400c2a055" data-xs-start="21.531" data-xs-end="23.396"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=21&autoplay=1" data-book-time="21.531" aria-label="Play from 00:00:21">build up your mental strength,</a></span> <span class="tag-epage-cue" data-source-id="b3331599-bd49-4440-8993-1fd1bd2fa2d0" data-xs-start="23.396" data-xs-end="24.680438"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=23&autoplay=1" data-book-time="23.396" aria-label="Play from 00:00:23">and heal your body.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-main-topic tag-book-topic-divider" data-epage-description-start="25.281" data-transcriberag-play-start="25.281" data-xs-start="25.281" data-xs-end="53.391206"><div class="tag-book-section-heading"><a class="tag-book-jump tag-book-play-section" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=25&autoplay=1" data-book-time="25.281" aria-label="Play from 00:00:25">▶ Play</a><strong>Body and Posture</strong></div><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=27&autoplay=1" data-book-time="27.477" aria-label="Play from 00:00:27">00:00:27</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="7892f464-4a68-4d8c-a690-3dcbde4fd0f2" data-xs-start="27.477" data-xs-end="28.436976"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=27&autoplay=1" data-book-time="27.477" aria-label="Play from 00:00:27">In Chan,</a></span> <span class="tag-epage-cue" data-source-id="ba3a3bc8-d62b-4b17-8158-7230f7c77ffc" data-xs-start="28.436976" data-xs-end="31.357934"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=28&autoplay=1" data-book-time="28.436976" aria-label="Play from 00:00:28">we emphasize sitting in the full lotus posture.</a></span> <span class="tag-epage-cue" data-source-id="880f4f56-593e-473d-95ff-04b8eac4cf09" data-xs-start="31.693199" data-xs-end="35.128071"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=31&autoplay=1" data-book-time="31.693199" aria-label="Play from 00:00:31">That's where your left foot goes over your right thigh first,</a></span> <span class="tag-epage-cue" data-source-id="6b69f33b-bb7d-4a66-ac09-2848dcdb0335" data-xs-start="35.128071" data-xs-end="38.217979"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=35&autoplay=1" data-book-time="35.128071" aria-label="Play from 00:00:35">and then your right foot goes over your left thigh.</a></span> <span class="tag-epage-cue" data-source-id="62569492-4ec9-4282-9c26-def759d32738" data-xs-start="38.975" data-xs-end="41.346"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=38&autoplay=1" data-book-time="38.975" aria-label="Play from 00:00:38">If you can't do full lotus right now,</a></span> <span class="tag-epage-cue" data-source-id="55511a30-2cfb-4e7e-8217-fcf4241d0e42" data-xs-start="41.346" data-xs-end="43.25"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=41&autoplay=1" data-book-time="41.346" aria-label="Play from 00:00:41">start with half lotus,</a></span> <span class="tag-epage-cue" data-source-id="7b46c62d-83df-48c8-907e-98a8304a7bb3" data-xs-start="43.25" data-xs-end="46.26222"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=43&autoplay=1" data-book-time="43.25" aria-label="Play from 00:00:43">which is just your left foot over your right thigh.</a></span> <span class="tag-epage-cue" data-source-id="a8ecea95-023d-4e8f-90c2-f3adfb9efead" data-xs-start="46.534896" data-xs-end="48.706"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=46&autoplay=1" data-book-time="46.534896" aria-label="Play from 00:00:46">If that's still too difficult,</a></span> <span class="tag-epage-cue" data-source-id="1ce63c1b-9b30-4a7a-b235-96a972092e2c" data-xs-start="49.071767" data-xs-end="53.391206"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=49&autoplay=1" data-book-time="49.071767" aria-label="Play from 00:00:49">you can just sit regularly in a simple cross-legged position.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-continuation" data-epage-description-start="54.000164" data-xs-start="54.000164" data-xs-end="87.163977"><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=54&autoplay=1" data-book-time="54.000164" aria-label="Play from 00:00:54">00:00:54</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="ec423ab4-1ac8-44eb-a82c-a0fd18943ffa" data-xs-start="54.000164" data-xs-end="57.884247"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=54&autoplay=1" data-book-time="54.000164" aria-label="Play from 00:00:54">But full lotus is the goal you want to work towards.</a></span> <span class="tag-epage-cue" data-source-id="c37de3b6-0e04-4bc5-a043-77c3f005f8b8" data-xs-start="58.548458" data-xs-end="60.467"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=58&autoplay=1" data-book-time="58.548458" aria-label="Play from 00:00:58">Keep your lower back straight,</a></span> <span class="tag-epage-cue" data-source-id="80cc16f0-a18f-4405-9851-141ab50e017a" data-xs-start="60.467" data-xs-end="62.877895"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=60&autoplay=1" data-book-time="60.467" aria-label="Play from 00:01:00">but let it keep its natural curve.</a></span> <span class="tag-epage-cue" data-source-id="be823ae3-3214-477f-a4c7-daccbf0bf2c7" data-xs-start="63.228203" data-xs-end="66.851868"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=63&autoplay=1" data-book-time="63.228203" aria-label="Play from 00:01:03">You want your entire body to be relaxed.</a></span> <span class="tag-epage-cue" data-source-id="c6702b3b-4a9c-425f-a3dd-80d79141c7df" data-xs-start="67.403" data-xs-end="68.82212"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=67&autoplay=1" data-book-time="67.403" aria-label="Play from 00:01:07">A lot of people ask,</a></span> <span class="tag-epage-cue" data-source-id="949f5654-6e49-4202-a244-b5e3e5a05be2" data-xs-start="68.82212" data-xs-end="70.393103"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=68&autoplay=1" data-book-time="68.82212" aria-label="Play from 00:01:08">"What about my breathing?"</a></span> <span class="tag-epage-cue" data-source-id="632fe99a-c318-452d-ad41-6c680ed7db47" data-xs-start="70.817523" data-xs-end="71.723543"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=70&autoplay=1" data-book-time="70.817523" aria-label="Play from 00:01:10">In Chan,</a></span> <span class="tag-epage-cue" data-source-id="949c1433-547f-4f4e-a9b5-80c96c9e37f3" data-xs-start="71.723543" data-xs-end="75.347704"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=71&autoplay=1" data-book-time="71.723543" aria-label="Play from 00:01:11">we don't want you to interfere with your breathing at all.</a></span> <span class="tag-epage-cue" data-source-id="01e4c9c6-3f08-40e5-960a-8e752880097d" data-xs-start="76.037983" data-xs-end="77.29599999999999"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=76&autoplay=1" data-book-time="76.037983" aria-label="Play from 00:01:16">For your hands,</a></span> <span class="tag-epage-cue" data-source-id="ba371fda-36d3-48bf-bae5-68c88dde0a4a" data-xs-start="77.538424" data-xs-end="78.664656"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=77&autoplay=1" data-book-time="77.538424" aria-label="Play from 00:01:17">rest them on your lap</a></span> <span class="tag-epage-cue" data-source-id="62c1f933-43a3-4204-ab7f-5a52038ffec9" data-xs-start="78.664656" data-xs-end="81.841444"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=78&autoplay=1" data-book-time="78.664656" aria-label="Play from 00:01:18">with your right hand rested on your left hand.</a></span> <span class="tag-epage-cue" data-source-id="df999374-4580-446c-a62b-e7301f9968b9" data-xs-start="82.43299999999999" data-xs-end="85.366999"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=82&autoplay=1" data-book-time="82.43299999999999" aria-label="Play from 00:01:22">Let the tips of your thumbs lightly touch each other,</a></span> <span class="tag-epage-cue" data-source-id="a3c7d967-f511-47b5-86a0-6bf43eab2f44" data-xs-start="85.366999" data-xs-end="87.163977"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=85&autoplay=1" data-book-time="85.366999" aria-label="Play from 00:01:25">and then close your eyes.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-main-topic tag-book-topic-divider" data-epage-description-start="87.67257631425629" data-transcriberag-play-start="87.67257631425629" data-xs-start="87.67257631425629" data-xs-end="153.051982"><div class="tag-book-section-heading"><a class="tag-book-jump tag-book-play-section" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=87&autoplay=1" data-book-time="87.67257631425629" aria-label="Play from 00:01:27">▶ Play</a><strong>Where to Focus</strong></div><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=90&autoplay=1" data-book-time="90.554" aria-label="Play from 00:01:30">00:01:30</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="93ad2dd5-f7ec-4ea0-a844-23b0a7bd6206" data-xs-start="90.554" data-xs-end="92.322235"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=90&autoplay=1" data-book-time="90.554" aria-label="Play from 00:01:30">So now that you're sitting still,</a></span> <span class="tag-epage-cue" data-source-id="4f28ac6c-5a75-4d3f-8a62-ab69a62f6d52" data-xs-start="92.574374" data-xs-end="94.282796"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=92&autoplay=1" data-book-time="92.574374" aria-label="Play from 00:01:32">what do you do with your mind?</a></span> <span class="tag-epage-cue" data-source-id="2e9051e3-5c7c-4149-ba13-8444a949950e" data-xs-start="94.761" data-xs-end="97.463"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=94&autoplay=1" data-book-time="94.761" aria-label="Play from 00:01:34">Bring your focus down to your navel area,</a></span> <span class="tag-epage-cue" data-source-id="ba4a53f9-be85-498f-a280-c1cb09dbe302" data-xs-start="97.463" data-xs-end="99.504607"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=97&autoplay=1" data-book-time="97.463" aria-label="Play from 00:01:37">what we call the dan-tian.</a></span> <span class="tag-epage-cue" data-source-id="9a25acb2-067f-4522-8882-f011ed831a66" data-xs-start="99.68257480485677" data-xs-end="101.86255"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=99&autoplay=1" data-book-time="99.68257480485677" aria-label="Play from 00:01:39">While keeping your attention there,</a></span> <span class="tag-epage-cue" data-source-id="729745c6-4545-456e-9a3d-b2138a2e780f" data-xs-start="101.86255" data-xs-end="106.585811"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=101&autoplay=1" data-book-time="101.86255" aria-label="Play from 00:01:41">you can recite the Buddha's name by silently repeating Emituofo.</a></span> <span class="tag-epage-cue" data-source-id="7c1866f5-5ade-4e09-8bce-e90add90b28a" data-xs-start="106.585811" data-xs-end="107.71821"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=106&autoplay=1" data-book-time="106.585811" aria-label="Play from 00:01:46">Emituofo,</a></span> <span class="tag-epage-cue" data-source-id="b30fc058-b3ef-4243-9985-06774299b0a7" data-xs-start="107.71821" data-xs-end="108.729552"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=107&autoplay=1" data-book-time="107.71821" aria-label="Play from 00:01:47">Emituofo,</a></span> <span class="tag-epage-cue" data-source-id="2216e6a0-37f8-4329-96d6-602771277155" data-xs-start="108.729552" data-xs-end="109.801136"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=108&autoplay=1" data-book-time="108.729552" aria-label="Play from 00:01:48">Emituofo...</a></span> <span class="tag-epage-cue" data-source-id="1f9e433c-0f5e-4b29-990c-633b5baa0857" data-xs-start="109.801136" data-xs-end="112.238"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=109&autoplay=1" data-book-time="109.801136" aria-label="Play from 00:01:49">Or you can recite a mantra instead.</a></span> <span class="tag-epage-cue" data-source-id="4b0d45cf-1259-4059-8e92-fa9a48ffb5ca" data-xs-start="112.535366" data-xs-end="113.346304"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=112&autoplay=1" data-book-time="112.535366" aria-label="Play from 00:01:52">In Buddhism,</a></span> <span class="tag-epage-cue" data-source-id="d15a2c53-d26d-47d4-b697-5e6bb1fbad61" data-xs-start="113.346304" data-xs-end="117.704571"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=113&autoplay=1" data-book-time="113.346304" aria-label="Play from 00:01:53">mantras are spiritual words or phrases passed down by the Buddha.</a></span> <span class="tag-epage-cue" data-source-id="e0e520be-7284-48de-809e-d042cf6cd36a" data-xs-start="118.020567" data-xs-end="121.008235"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=118&autoplay=1" data-book-time="118.020567" aria-label="Play from 00:01:58">One of the most widely known is Om.</a></span> <span class="tag-epage-cue" data-source-id="6b919073-875f-42b4-8af3-3b3e23f416db" data-xs-start="121.1926972688144" data-xs-end="125.142"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=121&autoplay=1" data-book-time="121.1926972688144" aria-label="Play from 00:02:01">Om~</a></span> <span class="tag-epage-cue" data-source-id="e2bbab52-db3f-4b4b-98e4-1bd7c62b2579" data-xs-start="125.142" data-xs-end="126.926384"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=125&autoplay=1" data-book-time="125.142" aria-label="Play from 00:02:05">Whatever you decide to recite,</a></span> <span class="tag-epage-cue" data-source-id="5c784c43-27cd-423f-8c01-2902dea43187" data-xs-start="127.14735284128588" data-xs-end="130.855616"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=127&autoplay=1" data-book-time="127.14735284128588" aria-label="Play from 00:02:07">continue focusing on the navel area as you repeat it.</a></span> <span class="tag-epage-cue" data-source-id="c044c477-b463-4431-bc64-de537e04ee5c" data-xs-start="131.051485" data-xs-end="135.897978"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=131&autoplay=1" data-book-time="131.051485" aria-label="Play from 00:02:11">If neither reciting Emituofo nor a mantra feels appropriate for you,</a></span> <span class="tag-epage-cue" data-source-id="ac40d46c-1714-4dc7-a0fe-d6cda1aeb497" data-xs-start="136.06767995303144" data-xs-end="139.26584"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=136&autoplay=1" data-book-time="136.06767995303144" aria-label="Play from 00:02:16">you can simply focus on the navel area alone.</a></span> <span class="tag-epage-cue" data-source-id="ffc1e7a0-88a3-4e14-b6ca-2b365bd2af7f" data-xs-start="140.22991243418235" data-xs-end="141.073616"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=140&autoplay=1" data-book-time="140.22991243418235" aria-label="Play from 00:02:20">As you sit,</a></span> <span class="tag-epage-cue" data-source-id="1b7b7627-5131-4e92-9f2a-290124756cf0" data-xs-start="141.073616" data-xs-end="146.781181"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=141&autoplay=1" data-book-time="141.073616" aria-label="Play from 00:02:21">curl your tongue upwards so that it gently touches the gums behind your upper front teeth.</a></span> <span class="tag-epage-cue" data-source-id="49651d37-ac21-41a2-af73-42e4e2ba899d" data-xs-start="146.91871837108093" data-xs-end="153.051982"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=146&autoplay=1" data-book-time="146.91871837108093" aria-label="Play from 00:02:26">This closes an important meridian and helps the qi energy flow more smoothly.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-main-topic tag-book-topic-divider" data-epage-description-start="153.306961" data-transcriberag-play-start="153.306961" data-xs-start="153.306961" data-xs-end="232.852832"><div class="tag-book-section-heading"><a class="tag-book-jump tag-book-play-section" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=153&autoplay=1" data-book-time="153.306961" aria-label="Play from 00:02:33">▶ Play</a><strong>Dealing With Thoughts and Pain</strong></div><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=156&autoplay=1" data-book-time="156.388" aria-label="Play from 00:02:36">00:02:36</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="fb0a6d47-8d6e-45fa-8b0d-e97c781b9176" data-xs-start="156.388" data-xs-end="158.025905"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=156&autoplay=1" data-book-time="156.388" aria-label="Play from 00:02:36">As soon as you start sitting,</a></span> <span class="tag-epage-cue" data-source-id="b7af5a32-2537-4597-90ab-6bddaaf6fd0e" data-xs-start="158.025905" data-xs-end="160.609965"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=158&autoplay=1" data-book-time="158.025905" aria-label="Play from 00:02:38">you're going to notice two things.</a></span> <span class="tag-epage-cue" data-source-id="f6a52653-99ff-465b-a0ba-650aed17b6c2" data-xs-start="161.0497175033913" data-xs-end="161.76308807249123"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=161&autoplay=1" data-book-time="161.0497175033913" aria-label="Play from 00:02:41">First,</a></span> <span class="tag-epage-cue" data-source-id="fa984638-4259-49d2-b50f-68671680d157" data-xs-start="161.76308807249123" data-xs-end="165.318875"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=161&autoplay=1" data-book-time="161.76308807249123" aria-label="Play from 00:02:41">you will find out that your mind is incredibly noisy.</a></span> <span class="tag-epage-cue" data-source-id="50710fd3-8973-4c72-9ca7-cfb98031df3b" data-xs-start="165.52822990502094" data-xs-end="167.522392"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=165&autoplay=1" data-book-time="165.52822990502094" aria-label="Play from 00:02:45">You'll start worrying about work,</a></span> <span class="tag-epage-cue" data-source-id="4cf01bb2-261d-4801-bcef-9a7daf2a26c6" data-xs-start="167.522392" data-xs-end="169.528043"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=167&autoplay=1" data-book-time="167.522392" aria-label="Play from 00:02:47">planning what to eat for lunch,</a></span> <span class="tag-epage-cue" data-source-id="0501dac4-3610-43ae-b5f5-ed3f75e9e83a" data-xs-start="169.69764805634915" data-xs-end="171.419588"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=169&autoplay=1" data-book-time="169.69764805634915" aria-label="Play from 00:02:49">or feeling anxious.</a></span> <span class="tag-epage-cue" data-source-id="182a84fb-fa9e-4548-bdd1-c9ddea8dc936" data-xs-start="171.419588" data-xs-end="173.482951"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=171&autoplay=1" data-book-time="171.419588" aria-label="Play from 00:02:51">When these thoughts pop up,</a></span> <span class="tag-epage-cue" data-source-id="04444235-2e67-4bfc-a2bd-c4a577d61549" data-xs-start="173.482951" data-xs-end="177.782127"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=173&autoplay=1" data-book-time="173.482951" aria-label="Play from 00:02:53">drop the thoughts and bring your focus back to your navel.</a></span> <span class="tag-epage-cue" data-source-id="4f5d30a6-5696-4796-9323-7eb21e574416" data-xs-start="178.1933614774924" data-xs-end="179.132897"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=178&autoplay=1" data-book-time="178.1933614774924" aria-label="Play from 00:02:58">Starting out,</a></span> <span class="tag-epage-cue" data-source-id="eb53a567-81d0-40d4-80f2-4c7a64ab279d" data-xs-start="179.132897" data-xs-end="184.83608"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=179&autoplay=1" data-book-time="179.132897" aria-label="Play from 00:02:59">you might find it difficult to let go of your thoughts and may unknowingly begin following them.</a></span> <span class="tag-epage-cue" data-source-id="f5a13cb7-ee3b-46ee-b4d7-4c035f5f231b" data-xs-start="184.83608" data-xs-end="188.489828"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=184&autoplay=1" data-book-time="184.83608" aria-label="Play from 00:03:04">The key is not to follow or react to your thoughts.</a></span> <span class="tag-epage-cue" data-source-id="d2485035-121b-4510-bad8-74bbd60858b3" data-xs-start="188.489828" data-xs-end="190.998738"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=188&autoplay=1" data-book-time="188.489828" aria-label="Play from 00:03:08">As soon as you notice that you're thinking,</a></span> <span class="tag-epage-cue" data-source-id="8e3594c7-24ef-437a-92e5-64f49aeff19f" data-xs-start="190.998738" data-xs-end="193.634775"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=190&autoplay=1" data-book-time="190.998738" aria-label="Play from 00:03:10">simply return your focus to your navel.</a></span> <span class="tag-epage-cue" data-source-id="704179a6-0363-463c-bfba-c51c5d49676b" data-xs-start="194.385" data-xs-end="195.339249"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=194&autoplay=1" data-book-time="194.385" aria-label="Play from 00:03:14">Second,</a></span> <span class="tag-epage-cue" data-source-id="34ad3244-c466-4d1d-8f34-4a635f26e2e8" data-xs-start="195.339249" data-xs-end="198.171493"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=195&autoplay=1" data-book-time="195.339249" aria-label="Play from 00:03:15">your legs will gradually become uncomfortable.</a></span> <span class="tag-epage-cue" data-source-id="e1ac1c12-02a6-4172-a4ad-1febf1acbfcb" data-xs-start="198.343668" data-xs-end="200.021258"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=198&autoplay=1" data-book-time="198.343668" aria-label="Play from 00:03:18">If you sit long enough,</a></span> <span class="tag-epage-cue" data-source-id="be188f94-1a58-4081-837f-e9099c6ba8ca" data-xs-start="200.021258" data-xs-end="203.665553"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=200&autoplay=1" data-book-time="200.021258" aria-label="Play from 00:03:20">that discomfort will eventually turn into pain.</a></span> <span class="tag-epage-cue" data-source-id="51c65633-1739-4f64-adc0-64cd84424a9b" data-xs-start="204.10466169036414" data-xs-end="207.046054"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=204&autoplay=1" data-book-time="204.10466169036414" aria-label="Play from 00:03:24">Here's the big secret to Chan Meditation.</a></span> <span class="tag-epage-cue" data-source-id="ad171569-84a4-470a-b389-f93614568efa" data-xs-start="207.19143281888728" data-xs-end="209.093345"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=207&autoplay=1" data-book-time="207.19143281888728" aria-label="Play from 00:03:27">Endure the discomfort.</a></span> <span class="tag-epage-cue" data-source-id="f7f7607f-447b-4412-a0b8-1cb46bd5ff93" data-xs-start="209.35927" data-xs-end="211.058267"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=209&autoplay=1" data-book-time="209.35927" aria-label="Play from 00:03:29">When your legs start aching,</a></span> <span class="tag-epage-cue" data-source-id="632f458b-3f32-40d7-a93b-3c8c6f8e04d8" data-xs-start="211.058267" data-xs-end="213.473626"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=211&autoplay=1" data-book-time="211.058267" aria-label="Play from 00:03:31">don't just immediately uncross them.</a></span> <span class="tag-epage-cue" data-source-id="13d75c60-2dd9-443a-bba3-1cffa3c97d1d" data-xs-start="213.6302117653247" data-xs-end="215.575434"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=213&autoplay=1" data-book-time="213.6302117653247" aria-label="Play from 00:03:33">Bear it for a little bit longer.</a></span> <span class="tag-epage-cue" data-source-id="789ab99d-9e53-4b21-ae95-e775328e8ab1" data-xs-start="215.99194983088438" data-xs-end="218.52756"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=215&autoplay=1" data-book-time="215.99194983088438" aria-label="Play from 00:03:35">When you sit still and endure the pain,</a></span> <span class="tag-epage-cue" data-source-id="9f1d9a25-6dcd-43ee-86c0-44f4e97ae5d9" data-xs-start="218.70543648660453" data-xs-end="221.525856"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=218&autoplay=1" data-book-time="218.70543648660453" aria-label="Play from 00:03:38">you are building up your concentration power,</a></span> <span class="tag-epage-cue" data-source-id="c1aa381a-4e3d-4875-a012-3a7d527e69d4" data-xs-start="221.525856" data-xs-end="223.734595"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=221&autoplay=1" data-book-time="221.525856" aria-label="Play from 00:03:41">also known as Samadhi.</a></span> <span class="tag-epage-cue" data-source-id="a1bcd433-5a24-4e03-b766-7703b54a85a4" data-xs-start="224.151189" data-xs-end="232.852832"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=224&autoplay=1" data-book-time="224.151189" aria-label="Play from 00:03:44">Sitting peacefully through intense physical discomfort helps you stay calm when facing daily stresses and emotional triggers.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-continuation" data-epage-description-start="234.333" data-xs-start="234.333" data-xs-end="256.83334"><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=234&autoplay=1" data-book-time="234.333" aria-label="Play from 00:03:54">00:03:54</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="20d05964-1f6c-403f-be6e-d785a5904440" data-xs-start="234.333" data-xs-end="238.31502386548888"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=234&autoplay=1" data-book-time="234.333" aria-label="Play from 00:03:54">Chan Meditation is a method for cultivating the mind.</a></span> <span class="tag-epage-cue" data-source-id="fddbb0a8-7fbd-437b-83bd-79b3464a21aa" data-xs-start="238.5160231969982" data-xs-end="240.648199"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=238&autoplay=1" data-book-time="238.5160231969982" aria-label="Play from 00:03:58">It may be difficult at first,</a></span> <span class="tag-epage-cue" data-source-id="d63adafe-2b00-4583-b72d-8a457a27fe81" data-xs-start="240.648199" data-xs-end="247.844002"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=240&autoplay=1" data-book-time="240.648199" aria-label="Play from 00:04:00">but practicing for just 15 or 20 minutes each day can produce profound results.</a></span> <span class="tag-epage-cue" data-source-id="6abe86d0-3986-40b8-9e23-e074ab376628" data-xs-start="248.101912" data-xs-end="249.036091"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=248&autoplay=1" data-book-time="248.101912" aria-label="Play from 00:04:08">Over time,</a></span> <span class="tag-epage-cue" data-source-id="644871f7-156b-48c5-be6f-4fd914e6dd33" data-xs-start="249.036091" data-xs-end="251.90252"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=249&autoplay=1" data-book-time="249.036091" aria-label="Play from 00:04:09">you become less controlled by your emotions,</a></span> <span class="tag-epage-cue" data-source-id="85212425-8ac6-4212-86ec-fe853c03b5ef" data-xs-start="252.15337" data-xs-end="254.55602436559784"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=252&autoplay=1" data-book-time="252.15337" aria-label="Play from 00:04:12">more capable of handling stress,</a></span> <span class="tag-epage-cue" data-source-id="dc8da937-f443-4cdd-bf0a-34babaee82d7" data-xs-start="254.7211311993185" data-xs-end="256.83334"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=254&autoplay=1" data-book-time="254.7211311993185" aria-label="Play from 00:04:14">and more mentally resilient.</a></span></div></div></div></div>
<div class="tag-book-section tag-epage-section tag-book-continuation" data-epage-description-start="258.001" data-xs-start="258.001" data-xs-end="266.46369"><div class="tag-book-dialogue"><div class="tag-book-dialogue-turn"><div class="tag-book-dialogue-name"><a class="tag-book-jump tag-book-turn-time" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=258&autoplay=1" data-book-time="258.001" aria-label="Play from 00:04:18">00:04:18</a></div><div class="tag-book-dialogue-text"><span class="tag-epage-cue" data-source-id="8af7a3d4-18f3-452c-8117-0d34d0ca4bdb" data-xs-start="258.001" data-xs-end="259.142123"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=258&autoplay=1" data-book-time="258.001" aria-label="Play from 00:04:18">Thanks for watching.</a></span> <span class="tag-epage-cue" data-source-id="ee812500-b22c-4f71-8538-3d0414d3a18d" data-xs-start="259.49889" data-xs-end="260.840588"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=259&autoplay=1" data-book-time="259.49889" aria-label="Play from 00:04:19">If you found this helpful,</a></span> <span class="tag-epage-cue" data-source-id="f05b3d56-7d5a-47d5-8721-6b9315dfde9e" data-xs-start="260.840588" data-xs-end="262.738501"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=260&autoplay=1" data-book-time="260.840588" aria-label="Play from 00:04:20">feel free to leave a comment below.</a></span> <span class="tag-epage-cue" data-source-id="67b63bc7-fb16-418b-966b-f927e692d218" data-xs-start="262.738501" data-xs-end="263.831957"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=262&autoplay=1" data-book-time="262.738501" aria-label="Play from 00:04:22">Keep practicing,</a></span> <span class="tag-epage-cue" data-source-id="ecc8fcb0-b1cb-469d-991d-c74a5e06cff1" data-xs-start="264.344698" data-xs-end="266.46369"><a class="tag-book-jump tag-epage-cue-link" target="transcriberag-studio-book-video" href="https://www.youtube.com/embed/hUQdeclbdxc?enablejsapi=1&start=264&autoplay=1" data-book-time="264.344698" aria-label="Play from 00:04:24">and I'll see you in the next video.</a></span></div></div></div></div>
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