Welcome to Breathing & Meditation retreat in Nepal
We would like to welcome you Nepal Meditation Home, your sanctuary for an authentic meditation retreat in Nepal. Nestled in a serene natural environment, our meditation center offers the perfect setting to disconnect from stress and reconnect with inner stillness. Here, the quiet hills, pure air, and peaceful energy of Nepal naturally support your journey toward deep relaxation, clarity, and self-awareness.
Our meditation retreat in Nepal is designed as a transformative experience that awakens the body, balances the mind, and nourishes the soul. Through guided practices, ancient yogic wisdom, and compassionate teaching, you will learn powerful tools to cultivate mindfulness, inner peace, and emotional stability. Whether you are a beginner or an experienced meditator, this meditation retreat in Nepal provides the ideal space to expand your practice and experience real spiritual growth.
We warmly welcome you to join this meditation retreat in Nepal for healing and inner transformation through breathing and meditation. Let the peaceful surroundings, authentic teachings, and uplifting community support your awakening as you dive deeply into meditation, connect with your true self, and rediscover harmony within. Your meditation retreat in Nepal at our center is not just a program—it is an unforgettable life-changing experience that stays with you long after you return home.
Ten Night eleven days breathing and meditation retreat, where the ancient insights of the East flow beautifully with the beat of modern life. We’re dedicated at Nepal Meditation Home to sharing and maintaining these life changing technique of meditations. Nepal, the spiritual foundation of this meditation retreat in Nepal, has since ages been considered as the homeland of the birth of ancient seers, saints, and mystics, a pilgrim site where thousands of spiritual teachers have attained the mysteries of life with quietness, contemplation, and severe inner sadhana (practice).
Why Choose Nepal Meditation Home for a Meditation Retreat in Nepal?
Choosing Nepal Meditation Home means choosing a place where ancient wisdom, skilled guidance, and a deeply peaceful environment come together to create a truly transformative experience. When people search for the best meditation retreat in Nepal, they look for authenticity, safety, depth, and a supportive atmosphere — and Nepal Meditation Home offers all of these in abundance. Set on the peaceful hillside of Kathmandu Valley, surrounded by forests and Himalayan energy, it provides the perfect space to disconnect from stress and reconnect with your inner self.
What makes this place special is its authentic lineage of meditation, traditional yogic practices, and highly trained teachers who have dedicated their lives to spiritual growth. Unlike commercial retreat centers, Nepal Meditation Home focuses on personal transformation through meditation, pranayama, silence, self-inquiry, and yogic lifestyle. This is one of the few centers where students get systematic training based on classical techniques combined with modern scientific understanding of the mind and energy body. No matter your background or experience level, the environment here helps you go deeper quickly.
Another major reason people choose Nepal Meditation Home for their meditation retreat in Nepal is the loving, family-like atmosphere. The center offers clean rooms, fresh vegetarian meals, peaceful environment, and supportive staff who treat every participant with care. The program is designed to help you detox mentally, emotionally, and energetically, so you return home lighter, clearer, and more inspired. Whether you’re seeking inner peace, spiritual growth, or healing, Nepal Meditation Home is one of the most trusted places for a powerful meditation retreat in Nepal.
Here in this land of Himalaya yoga and meditation is not a practice but a way of life. Nepal Meditation Home has preserved the subtle, powerful, and not necessarily apparent meditation practices inherited for centuries. Of these, those imparted by Lord Shiva, the Adiyogi – the first yogi, are unique and holy. Nepal is Buddha birth place where you can learn authentic technique of Buddha style of meditation. Our 10-Night Breathing and Meditation Course draws inspiration from these ancient traditions and adapts them in a form that is both functional and accessible to the modern practitioner. By being on this journey, you’re not just acquiring skills in personal well-being but also becoming part of an ancient, unbroken tradition of spiritual heritage tracing back to the Adiyogi Shiva, the first meditation master.
How This Course Is Highly Beneficial in Modern Times
In the modern world, life has become fast, noisy, and mentally overwhelming. People are struggling with stress, anxiety, insomnia, emotional imbalance, and a constant feeling of inner emptiness. This meditation course – especially when experienced through a meditation retreat in Nepal – offers a powerful antidote to the pressures of modern living. It allows you to pause, breathe deeply, and reconnect with the inner silence that the mind has forgotten. By calming the overstimulated nervous system, the practice restores balance, clarity, and emotional stability, which are essential for mental well-being in today’s world.
Unlike quick-fix relaxation methods, this course works on the root causes of stress. Through systematic breathing practices, mindful awareness, energy balancing, and guided inner observation, participants learn how to regulate thoughts, manage emotions, and handle life’s challenges with greater calmness and intelligence. Modern neuroscience now supports what ancient Himalayan yogis discovered long ago – meditation improves focus, decision-making, emotional resilience, creativity, and overall happiness. Practicing these techniques during a meditation retreat in Nepal, surrounded by serene nature and Himalayan energy, allows deeper transformation in a shorter time.
This course is also extremely beneficial because it teaches people how to reconnect with their true self, cultivate compassion, awaken inner strength, and purify negative patterns that block personal growth. At a time when the world is becoming disconnected and spiritually dry, a meditation retreat in Nepal offers a rare chance to rediscover inner harmony and authentic peace. Whether someone is seeking healing, spiritual awakening, or simply a more meaningful life, this training provides timeless tools for awakening and modern scientific benefits for daily living. In this age of chaos and pressure, learning meditation is no longer optional — it is one of the most essential skills for a balanced, joyful, and awakened life.
What will you learn?
Meditation
Throughout this immersive 10-day journey at Nepal Meditation Home for meditation retreat in Nepal, you’ll be guided through a rich blend of classical pranayama techniques and authentic meditation practices, rooted in the timeless yogic and tantric traditions of the Himalayas. These carefully curated methods have been used for centuries to balance the mind, purify the energy channels (nadis), and awaken deeper states of consciousness. This course is structured to guide you progressively through simple breath awareness to more sophisticated techniques, so it’s excellent if you’re a newcomer to the practice or a seasoned practitioner.
In addition to pranayama, you’ll dive into various meditation practices from the classic yogic text. These timeless techniques are designed to awaken higher awareness, balances emotions, and deepen your connection to the present moment.
Breathing Meditation
Breathing meditation focuses on watching the natural flow of inhalation and exhalation. It calms the nervous system and brings the mind into the present moment. This is one of the simplest and most powerful ways to reduce stress and gain clarity.
Vipassana Meditation
Vipassana is the art of observing sensations, thoughts, and emotions with pure awareness. It helps you see the truth of impermanence and detach from suffering. This meditation leads to deep insight, emotional purification, and inner freedom.
Dynamic Meditation
Dynamic meditation uses vigorous breathing, movement, catharsis, and silence. It releases suppressed emotions and clears mental and energetic blocks. After the body empties out stress, the mind naturally falls into deep stillness.
Chakra Meditation
Chakra meditation focuses on the seven major energy centers in the body. It balances physical, emotional, and spiritual energy through awareness and visualization. This practice enhances harmony, vitality, and inner alignment.
Kundalini Meditation
Kundalini meditation awakens dormant energy at the base of the spine. Using breath, sound, movement, and awareness, it rises upward through the chakras. This leads to expanded consciousness, creativity, and spiritual awakening.
Ajapa Japa Meditation
Ajapa meditation involves mentally repeating a sacred mantra with the natural breath. The mantra flows effortlessly with inhalation and exhalation.
It creates deep inner peace, increases concentration, and dissolves egoic patterns.
Candle Light Meditation (Trataka)
In this practice, you gaze gently at a steady flame without blinking. It strengthens concentration, clears the mind, and improves inner vision.
The candle becomes a doorway into deep stillness and spiritual perception.
Here and Now Meditation
This meditation trains you to anchor awareness in the present moment. You observe breath, body, senses, and surroundings without drifting to past or future. It cultivates peace, clarity, and freedom from unnecessary mental stories.
Mindfulness Meditation
Mindfulness is the practice of non-judgmental awareness of thoughts, feelings, and sensations. It teaches you to respond consciously rather than react automatically. Daily practice reduces anxiety, improves emotional balance, and increases inner stability.
Guided Meditation
In guided meditation, a teacher’s voice leads your focus through relaxation, imagery, or inner exploration. It helps beginners enter meditation easily and experience deep calm. This method supports healing, clarity, and stress relief.
Yoga Nidra (Yogic Sleep)
A process of systematic relaxation via guided relaxation to achieve thorough physical, mental, and emotional release.
Breathing techniques
Breath is life. It is the unifying bond between mind and body, an unconscious process that can be voluntarily acquired to influence physical, mental, and emotional conditions. Through meditation, the breath is employed as a natural anchor to bring practitioners to higher state of awareness. This module starts with explaining the function of breath in meditation:
- How conscious breathing influences the nervous system.
- How the awareness of the breath quiets the mind.
- How it prepares the way for more advanced meditation.
You will be instructed short exercises of awareness of breath, sitting and merely paying attention to the natural pattern of the breath without trying to change it. This apparently easy but powerful exercise actually re-focusses attention inward in the here and now, cutting down distraction and heightening awareness.
All will be invited to craft their own intention for the ten days. Reducing stress, increasing focus, or building emotional resilience, these intentions make the practice personal.
Deep breathing technique
As we continue on this journey of transformation, you will discover a comprehensive range of effective deep breathing exercises (Pranayamas) that have been part of the traditional Himalayan yogic traditions for over centuries. These age-old exercises are not exercises for the lungs but are sophisticated and intricate systems that balance the life force (Prana) in the body and influence the nervous system, emotional well-being, and overall health.
In yogic philosophy, so will the mind. These pranayama exercises calm mental restlessness, cleanse the nadis (subtle channels of energy), and prepare the student for deeper levels of meditation. The 10 classic pranayama techniques you will learn in this course are:
Abdominal Breathing
A simple exercise where one consciously breathes in the air deeply into the belly, allowing the diaphragm to fully expand. This intense yet simple-to-conduct practice:
- Reduces stress and anxiety
- Relaxation
- Facilities oxygen exchange
- Affects the parasympathetic nervous system
Complete Yogic Breath (Three Part Breathing)
It is a solitary practice of breathing into the belly, chest, and clavicular region. It teaches full use of the lungs and harmonizes mind and body.
- Calms nervous system
- Expands lung capacity
- Harmonizes emotions and mental turmoil
Anulom Vilom (Alternate Nostril Breathing)
A deep practice harmonizing the Ida and Pingala nadis — lunar and solar flows of energy.
- Harmonizes hemispheres of the brain
- Grounds emotions
- Relaxes hypertension and anxiety
- Paves the way for meditative calmness
Ujjayi Pranayama (Victorious Breath)
Characterized by the soft ocean noise produced while slightly contracting the throat. Use often in the practice of asana and meditation.
- Concentrates the mind
- Calms the nervus system
- Spreads internal heat and purifies
Bhramari Pranayama (Humming Bee Breath)
Relaxing breathing in which a soft humming sound is produced on exhalation, simulating the hum of a bee.
- Reduces anger, tension, and stress
- Silence of mental restlessness
- Stimulation of pituitary and pineal glands
Sheetali Pranayama (Cooling Breath)
Reassuring exercise where air is swallowed with a tongue roll to tube shape, then expelled through the nose.
- Chills body and mind
- Repress excess heat and pitta dosha
- Soothes thirst, fever, and hypertension
Sheetkari Pranayama (Hissing Breath)
Same as Sheetali but with air suctioned in with clenched teeth with tongue above top plate.
- Cooling to the body
- Balances hormones
- Soothes emotional disturbance
Bhastrika Pranayama (Bellows Breath)
Energizing practice of forced inhalation and exhalation.
- Stimulates and invigorates the body
- Purifies respiratory system
- Stimulates the brain and eliminates dullness
Kapalabhati Pranayama (Skull Shining Breath)
It forces rapid exhalation followed by passive inhalation, usually performed as a cleaning ritual.
- Purifies the lungs and sinuses
- Aids digestion
- Clarifies the mind
- Activates latent energies
Moorchha Pranayama (Fainting or Swooning Breath)
A refined technique that leads to a conscious swoon by retention of the breath.
- Develops introversion
- Deepens meditation
- Produces a sense of blissful calm
Mastering stress with breath
One of the most immediate and deep effects of conscious breathing is that it will balance the autonomic nervous system, which regulates involuntary reactions like heart rate, digestion, and stress reaction. Under stress, the sympathetic nervous system (fight or flight) takes over, and we tense up with rapid heart, shallow breathing, and additional anxiety. But through the use of breath awareness and conscious breathing methods, we can shift the body into parasympathetic mode (rest and digest) — a healing state of relaxation in which the body unwinds, recuperates, and recovers.
What you will learn in this module:
- How breath influences the nervous system by activating the vagus nerve — a vital function in calming the body and mind.
- Practical techniques for slowing the breath, interrupting the stress response, and quieting racing thoughts.
- Specific breathing patterns like extended exhalation and rhythmic breathing that immediately promote calmness, focus, and clarity.
Daily practice of these methods not only reduces physical tension but also helps regulate emotions and clear mental fog. Over time, you’ll develop the ability to consciously manage your stress responses, fostering resilience, emotional balance, and inner peace.
Mindfulness & Breath
Mindfulness is awareness and acceptance of living in the present moment. The breath is a consistent, unchanging anchor for the mind to cultivate mindfulness. In this section of the course, we will guide you through:
- The use of the breath as an anchor of mindfulness when meditating.
- The use of awareness of the breath in daily life.
- Walking meditation with the breath as the object, including movement and mindfulness.
You’ll engage in guided mindful breathing practices, which help train the mind to remain centered, reduce mental chatter, and build emotional resilience.
Energy & Breath
In traditional Himalayan yogic philosophy, breath is considered the carrier of prana – the vital life force. By regulating and refining the breath, one can enhance physical vitality, mental clarity, and emotional stability. This part of the course introduces:
- The concept of pranic energy
- How breathing influences energy channels (nadis)
- Techniques of clearing and balancing your subtle energy system.
Basic yet potent breathing patterns will be taught to energize the body and lift your mental spirit, preparing you for daily life and deeper meditative states.
Healing Breath and emotional release
Breath is also directly linked to emotional health. Anxiety and tension are accompanied by shallow, rapid breathing, while relaxation and emotional equilibrium are induced by slow, deep breathing. The module includes:
- How breath relates to emotions.
- How and where the body holds unprocessed emotions.
- Advanced techniques of emotional release and healing through breathwork.
You will let go of pent-up feelings, clear emotional blocks, and find inner peace with guided breathing. Most individuals feel extremely light and emotionally free after sessions.
Mantra-Chanting; A Journey into Sacred Sound
Our 10 nights / 11 days Mantra Meditation Retreat in Nepal is designed to help you dive deeply into the transformative power of sacred vibration of mantra. In the serene and spiritually charged environment of Nepal Meditation Home, you learn how mantra becomes a living force-awakening inner clarity, purifying subconscious impressions, and harmonizing energy channels. Each day blends some mantra chanting, meditation, yogic breathing, philosophy, silence, and self -healing practices, supporting a complete re-alignment of body, mind, and soul.
More than chanting words, you discover how mantra creates subtle resonance throughout your energy centers, helping dissolve stress, anxiety, and emotional heaviness. The retreat slows you down, reconnects you with natural rhythm, and opens the heart to deeper peace. With expert guidance, you explore the science of mantra meditation, seed mantras, bija vibrations, chakra mantras, and the meditative silence that follows. This Meditation Retreat in Nepal becomes a sanctuary where modern tension melts, and inner spaciousness begins to unfold effortlessly.
Yogic Relaxation – Yoga Nidra
Our 11-day Yoga and Meditation Retreat in Nepal is specially designed to help you unwind, release fatigue, and restore inner harmony through authentic yogic relaxation practices. In today’s fast-paced world, the mind is constantly overstimulated and the body remains tense. This retreat gives you the rare opportunity to pause, breathe, and experience what complete relaxation feels like. Through mindful movement, breathwork, and gentle meditations, you gradually dissolve stress and reconnect with a sense of ease that modern life often takes away.
A major highlight of the retreat is Yoga Nidra, the ancient yogic practice of conscious deep sleep. At Nepal Meditation Home, Yoga Nidra is taught in its traditional, transformative form-guiding you into a state where the body sleeps but awareness remains awake. This deeply restorative technique helps balance the nervous system, heal emotional tension, improve sleep, increase creativity, and refresh the entire energy body. Along with Yoga Nidra, you will also learn progressive muscle relaxation, breath-based calming techniques, and heart-centered relaxation meditations. This combination allows the body to rejuvenate and the mind to become clear and peaceful.
Situated in a peaceful hillside environment near Kathmandu, Nepal Meditation Home offers an ideal atmosphere for deep rest and inner relaxation. The natural stillness, fresh air, and supportive spiritual environment allow relaxation to happen effortlessly. As one of the leading centers for genuine yogic education, it is widely recognized as the best place to learn Yoga Nidra and yogic relaxation in Nepal. With experienced teachers, compassionate guidance, and a nurturing environment, this Meditation Retreat in Nepal becomes a profound journey to reset the mind, release accumulated stress, and restore balance to your entire being trough relaxation, yoga , breathing and meditation.
Yoga asana
The 11 Days Meditation Retreat in Nepal at Nepal Meditation Home offers a complete mind–body–spirit transformation through classical yoga asana. Designed for both beginners and experienced practitioners, this retreat gently guides you yoga poses. The course offers a well-balanced combination of Hatha Yoga posture suitable for all levels. Each session focuses on alignment, breath awareness, and mindful movement. Guided by experienced teachers at Nepal Meditation Home, the asana practice integrates traditional Hatha Yoga, therapeutic stretching, mindful movement. Every session is crafted to support physical wellness, emotional balance, and spiritual grounding. The main intention of asana practice in this meditation retreat is not only physical exercise but also:
- Preparing the body for long periods of sitting
- Opening the energy channels (nadis)
- Enhancing breath flow and prana movement
- Releasing tension from muscles and joints
- Developing a calm, steady, and meditative mind
Through these carefully selected asanas, participants will:
- Improve strength, flexibility, and posture
- Release physical and emotional tension
- Develop a calm, centered, and meditative body-mind
- Deepen awareness of breath and pranic movement
- Support spiritual growth through a balanced asana foundation
The practice progresses gently over the 11 days, making it suitable for beginners as well as experienced practitioners. Key yoga asana will taught in meditation retreat are;
Warm-Up & Joint Loosening
Each class begins with gentle movements to awaken the body and stimulate blood circulation:
- Neck, shoulder, and hip rotations
- Spinal loosening
- Gentle stretching
- Surya Namaskar (Sun Salutation – beginner to intermediate pace)
These prepare the body for deeper postures and prevent injuries.
Standing Asanas
Focus: grounding, stability, strength, balance
Includes:
- Tadasana (Mountain Pose)
- Trikonasana (Triangle)
- Virabhadrasana I & II (Warrior Poses)
- Utkatasana (Chair Pose)
- Vrikshasana (Tree Pose)
Standing postures cultivate a strong foundation and mental steadiness.
Sitting Asanas
Focus: hip opening, spinal lengthening, meditation readiness
Includes:
- Sukhasana (Easy Pose)
- Vajrasana (Diamond Pose)
- Paschimottanasana (Forward Fold)
- Ardha Matsyendrasana (Sitting Twist)
- Baddha Konasana (Butterfly)
These postures promote flexibility, digestion, and calmness of the nervous system.
Backward Bending Asanas
Focus: energizing, opening the chest and heart region
Includes:
- Bhujangasana (Cobra)
- Shalabhasana (Locust)
- Setu Bandhasana (Bridge)
Backward bends help increase lung capacity and improve spinal health.
Forward Bending Asanas
Focus: relaxation, inner awareness, calming the mind
Includes:
- Uttanasana (Standing Forward Bend)
- Child’s Pose (Balasana)
Forward bends soothe anxiety and help in releasing stored stress.
Twisting Asanas
Focus: detoxification, spinal flexibility, digestion
Includes:
- Ardha Matsyendrasana
- Supine Twist
These postures massage internal organs and improve energy flow.
Balancing Asanas
Focus: concentration, inner stability, emotional balance
Includes:
- Tree Pose
- Warrior III (optional)
Balancing postures sharpen focus and develop mental clarity.
Core Strengthening Asanas
Focus: stability, stamina, breath coordination
Includes:
- Plank variations
- Boat Pose (Navasana)
These build strong abdominal muscles and support the spine.
Inversions (Optional Based on Level)
Focus: improving circulation, cooling the mind
Includes:
- Downward Dog
- Shoulder Stand (for experienced practitioners)
Inversions refresh the brain and activate pranic flow.
Relaxation & Restorative Asanas
Focus: deep healing, nervous system repair
Includes:
- Savasana (Corpse Pose)
- Makarasana (Crocodile Pose)
Restorative poses help integrate the benefits of the practice and prepare for meditation.
Bandha & Mudra Practice
Bandhas and mudras are ancient yogic techniques used to awaken, direct, and stabilize pranic energy within the body. In this 10-day breathing and meditation retreat, these practices are taught systematically to deepen breathwork, amplify meditation results, and purify the energetic system.
Bandhas act as energy locks, regulating prana and helping it move upward through the spine. Mudras are energetic gestures that channel subtle energy toward higher consciousness. When combined with breathing practices (pranayama) and meditation, they bring profound benefits-calmness, clarity, vitality, and inner awakening.
Why Bandhas & Mudras Are Important
- They activate the deeper layers of the nervous system.
- They balance the sympathetic and parasympathetic systems.
- They redirect prana into the spine and higher chakras.
- They help stabilize the mind and deepen inner stillness.
- They support emotional stability and spiritual growth.
These techniques work best when practiced in a peaceful retreat environment, supported by breath awareness and meditation.
Bandhas Taught in the 10-Day meditation Retreat
Mula Bandha (Root Lock) Focus on Root Chakra – grounding, stability, sexual energy control. Gently lift the pelvic floor muscles inward and upward while inhaling. Enhances grounding, awakens kundalini energy, and stabilizes the mind.
Uddiyana Bandha (Abdominal Lock) Focus on Solar Plexus – power, digestion, emotional clarity. After exhalation, pull the abdomen inward and upward under the ribcage. Improves digestion, removes emotional blockages, and increases pranic upward flow.
Jalandhara Bandha (Throat Lock) Focus on Vishuddhi Chakra – communication, purity, pranic seal. Slightly lower the chin toward the chest during breath retention. Prevents prana from escaping upward, stabilizes mind during pranayama.
Maha Bandha (The Great Lock) Combination of all three locks
Benefits: Deepest purification, strong upward pranic flow, supports meditation.
Mudras Taught in the 10-Day Retreat
Gyan Mudra (Knowledge Gesture): Touch the tip of the thumb and index finger.
Benefits: Improves concentration, reduces stress, enhances meditation.
Chin Mudra (Consciousness Gesture): Same as Gyan but palms face downward.
Benefits: Grounding, stabilizes mental energy.
Hridaya Mudra (Heart Gesture): Ring finger touches thumb; other fingers extended.
Benefits: Emotional healing, opens the heart chakra.
Vayu Mudra (Air-Balancing Gesture): Index finger bent to the base of thumb.
Benefits: Calms anxiety and overthinking.
Prana Mudra (Life-Energy Gesture): Thumb touches ring and little finger.
Benefits: Boosts vitality and awakens dormant prana.
Khechari Mudra (Advanced – tongue lock): Tongue gently touches upper palate.
Benefits: Deep stillness, enhances meditation.
Shambhavi Mudra (Eyebrow Center Focus): Soft gaze inward toward the third eye.
Benefits: Activates Ajna Chakra, deepens inner silence.
Upon Completion of the meditation retreat in Nepal; you will have learned;
- Comprehensive grounding in breath awareness practices
- Mastery of 10 traditional deep breathing (pranayama) practices for energy, relaxation, balance, and body-mind healing
- Experiential processes of stress management through meditatio and mindful awareness
- Self-healing and relaxation for peace of mind.
- Movement and yoga posture for daily life.
- Banda, mudra and yogic chanting
- Profound, extended guided meditations to produce much inner peace and calm
- The confidence and ability to establish and maintain a daily breathing and meditation practice that is meaningful
- Increased self-awareness, emotional resilience, and peace of mind
- Ultimately, we want to provide you with lifetime skills of well-being.
Not only do these approaches bring immediate relaxation and stress relief, but also an entrance to the profound inner world of yogic wisdom- tools you can utilize for the rest of your life.
This 10 Night 11-day Online Breathing and Meditation Course isn’t only a well-being course – it’s a chance to find your true self, tap into inner peace, and get back to your natural balanced state. If you’re a meditation newbie or looking to enhance your current meditation practice, Nepal Meditation Home welcomes you to come and join this life-changing experience. Bring the ancient Himalayan wisdom into your home. Learn how your meditation and breath can be your best friend in order to live a peaceful, centered, and balanced life.
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