SUMMARY of MINDFULNESS IN PLAIN ENGLISH by HENEPOLA GUNARATANA
Summary
TLDRThis script from 'Mindfulness in Plain English' by Bante Hopola Garara offers a comprehensive guide to meditation and mindfulness. It dispels myths, highlighting the practice's ability to transcend religious boundaries and provide clarity, peace, and happiness. The book focuses on Vipassana, a Buddhist meditation technique, and emphasizes the importance of concentration and mindfulness for deep insight. It provides practical advice on meditation posture, breath focus, and managing distractions, aiming to cultivate mindfulness in daily life for better mental habits and a more objective view of reality.
Takeaways
- π The book 'Mindfulness in Plain English' by Bhante Henepola Gunaratana explains the myths, realities, and benefits of meditation and mindfulness.
- π§ββοΈ The book focuses on Vipassana, a Buddhist meditation practice, which is applicable regardless of one's religious affiliation.
- π€ It discusses why we should meditate, highlighting that human nature tends to be dissatisfied and stuck in a mental treadmill of desire versus aversion.
- π Meditation can help achieve peace and happiness by stepping outside this mental treadmill and becoming acutely aware of one's thoughts and actions.
- π§ The book provides a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.
- π Mindfulness is the English translation of the Pali word 'Sati', which involves non-conceptual awareness and full awareness before the mind starts to attach labels and concepts.
- π§ββοΈ The practice of Vipassana meditation involves developing both concentration and mindfulness to gain deep insight into the fundamental reality of existence.
- π§ββοΈ The book debunks myths about meditation, clarifying that it's not about relaxation alone, psychic abilities, escaping reality, or solving problems magically.
- π It offers practical advice on how to meditate, including setting aside time, choosing a comfortable position, and focusing on the breath.
- π± The benefits of mindfulness and meditation include dissolving mental barriers, changing perceptions, and developing new mental habits for heightened awareness in everyday life.
Q & A
What is the main focus of the book 'Mindfulness in Plain English'?
-The book focuses on explaining the myths, realities, and benefits of meditation and mindfulness, providing a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.
Which meditation practice is emphasized in the book?
-The book emphasizes the practice of Vipassana, which is the oldest Buddhist meditation practice.
Why is it said that we are 'prisoners of the mental treadmill'?
-We are considered 'prisoners of the mental treadmill' because we tend to mentally categorize our experiences, cling to what we perceive as good, reject what we perceive as bad, and ignore everything else, leading to a cycle of desire and aversion.
What are the two elements required to gain deep insight through meditation according to the book?
-To gain deep insight through meditation, one needs both concentration and mindfulness. Concentration is about focusing the mind on one thing, while mindfulness is about calmly noticing when the mind has wandered and bringing it back to focus.
How does mindfulness help in dealing with stress and dissatisfaction?
-Mindfulness helps by allowing one to recognize desires without obsessing over them, face fears without being crippled by them, and see oneself without illusion or judgment, leading to greater focus, clarity, and intuition.
What is the significance of the breath in the context of meditation as described in the book?
-The breath is significant in meditation because it is a portable, natural, observable, and transient process that serves as a point of focus to direct attention and help in developing mindfulness.
What is the recommended duration for beginners to start with in meditation practice?
-Beginners should start with less than 20 minutes of meditation and gradually lengthen their sitting time based on their comfort and ability to sit without acute pain.
How does the book suggest dealing with physical pain during meditation?
-The book suggests making any residual pain the object of meditation, observing the pain mindfully, and exploring the feeling instead of fighting it, which can help in loosening its hold on you.
What are some of the common distractions during meditation and how can they be managed?
-Common distractions include thoughts, physical pain, boredom, and fear. They can be managed by observing them mindfully until they dissipate, using techniques like counting breaths or focusing on the breath until the mind is refocused.
How can mindfulness be incorporated into everyday life as suggested by the book?
-Mindfulness can be incorporated into everyday life by setting aside time daily for practices like walking meditation, being aware of postures and movements, and doing activities in slow motion to observe every nuance.
What are the potential benefits of mindfulness and meditation as outlined in the book?
-The potential benefits include dissolving mental barriers, changing perceptions, developing new mental habits, maintaining heightened awareness, perceiving the true nature of phenomena, and realizing the impermanence, unsatisfactoriness, and selflessness of all things.
Outlines
π Introduction to Mindfulness and Meditation
This paragraph introduces the book 'Mindfulness in Plain English' by Bante Hopola, which aims to demystify meditation and mindfulness. It explains that the book provides a step-by-step guide to cultivate mindfulness for focus, clarity, peace, and happiness. The author discusses the human tendency to be dissatisfied and the mental cycle of desire and aversion. Meditation is presented as a way to step outside this cycle, offering insights into the nature of reality and the self, leading to a more focused and intuitive approach to life.
π§ββοΈ Understanding Meditation and Mindfulness
This section delves into the mechanics of meditation and mindfulness, highlighting the importance of concentration and mindfulness in achieving deep insight. It distinguishes between concentration, which is the act of focusing the mind, and mindfulness, which involves calmly noticing when the mind wanders. The paragraph explains how mindfulness can help in perceiving reality without judgment and how meditation can lead to better decision-making and a more objective viewpoint. It also clarifies common misconceptions about meditation, emphasizing that it is a practice for everyone, not just for achieving relaxation or psychic abilities.
π± Cultivating Mindfulness Through Meditation
The paragraph provides practical advice on how to start a meditation practice, emphasizing the importance of setting aside expectations and approaching it as an experiment. It suggests starting with short sessions and gradually increasing the duration. The guidance includes how to position the body, how to breathe, and how to focus the mind on the breath to achieve concentration. It also introduces techniques to refocus the mind if it wanders and discusses the importance of maintaining a comfortable posture to facilitate deep concentration.
π§ββοΈ Advanced Meditation Techniques and Posture
This section offers more detailed instructions on meditation, including how to handle the body and mind during the practice. It discusses various sitting positions, the importance of maintaining a straight back and relaxed body, and the use of props like cushions. It also addresses what to do with the hands and how to sit on a chair if necessary. The paragraph further elaborates on how to handle thoughts during meditation, aiming to achieve a state of awareness without engaging in them, and how to use the breath as a focal point for concentration.
π Dealing with Distractions in Meditation
This paragraph addresses the common issue of distractions during meditation, providing strategies to handle them. It suggests observing distractions mindfully until they dissipate and offers techniques like counting breaths or using mental prompts to refocus. The guidance includes how to deal with physical sensations, pain, and emotional states that may arise during meditation. The paragraph emphasizes the importance of not getting upset with oneself when the mind wanders and encourages viewing these occurrences as opportunities to practice mindfulness.
π Applying Mindfulness in Daily Life
The final paragraph discusses the application of mindfulness beyond the meditation cushion, encouraging the practice of mindfulness in everyday activities. It suggests incorporating mindfulness into daily routines, such as walking or drinking tea, to cultivate a consistent state of awareness. The paragraph outlines the benefits of mindfulness and meditation, including the dissolution of mental barriers, heightened awareness, and a deeper understanding of the impermanent and interconnected nature of all phenomena. It concludes by inviting listeners to explore the book for more details and to follow the platform for further insights.
Mindmap
Keywords
π‘Mindfulness
π‘Vipassana
π‘Concentration
π‘Desire and Aversion
π‘Non-judgmental
π‘Meditative Treadmill
π‘Impermanence
π‘Observation
π‘Stress and Discontent
π‘Meditation Posture
π‘Mental Habits
Highlights
The book 'Mindfulness in Plain English' by Bhante Henepola Gunaratana explains the myths, realities, and benefits of meditation and mindfulness.
It provides a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.
The book focuses on Vipassana, a Buddhist meditation practice, with insights applicable regardless of religious affiliation.
Meditation can help achieve peace and happiness by stepping outside the mental treadmill of desire versus aversion.
Meditation involves focusing the mind to develop awareness or mindfulness, with the ultimate goal of gaining insight.
Concentration and mindfulness are both necessary for deep insight; concentration forces the mind to focus, while mindfulness notices when the mind wanders.
Mindfulness is the English translation of the Pali word 'Sati', which involves non-conceptual awareness before the mind attaches labels and concepts.
Meditation trains the mind to prolong the initial moment of full awareness, seeing things as they are without distortion.
Mindfulness involves seeing reality as it is without judgment or biases, observing one's thoughts and responses with calm detachment.
Cultivating mindfulness practice involves setting aside time daily for Vipassana meditation, starting with short sessions and gradually increasing.
Proper body posture is essential for meditation, including sitting with a straight back and relaxed body, and choosing a comfortable position.
During meditation, focus on the breath to maintain concentration and use techniques to bring the mind back when it wanders.
Mindfulness in everyday life can be practiced through activities like walking meditation, where one focuses on the sensations of walking.
The benefits of mindfulness and meditation include dissolving mental barriers, perceiving experiences and relationships differently, and developing new mental habits.
Mindfulness makes one aware of the impermanence of all phenomena, leading to a release from clinging to things and a deeper understanding of reality.
The book also addresses common concerns or obstacles to mindfulness and provides a background on the origins and concepts of meditation.
Transcripts
[Music]
hello listener thank you for listening
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here on the platform we prepared a
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minutes mindfulness in plain English
by bante hopola
garara this book explains the myths
realities and benefits of meditation and
mindfulness it provides a stepbystep
guide to cultivate mindfulness for
greater Focus Clarity peace and
happiness the book focuses on vipasana
which is a Buddhist Meditation practice
but the insights are applicable
regardless of your religious
affiliation why meditate
it's human nature to feel dissatisfied
with life and want more for ourselves we
may enjoy temporary highs from success
and Pleasures but quickly slip back into
stress Envy or
discontent that's because we're stuck in
a mental treadmill of Desire versus
aversion we tend to mentally categorize
our experiences cling to what we think
is good reject what we think is bad and
ignore everything else we end up chasing
Pleasures avoiding pain and ignoring 90%
of our
experiences we're prisoners of this
mental treadmill we suffer when we Face
mishaps and losses we even suffer when
we experience success since we're afraid
to lose what we've gained so we're
constantly trying to protect what we
have get even more then cling on to what
we've gained we tell ourselves
if I only had this all my problems will
be solved or if I only had that I'd be
happy ultimately all of us want peace
and happiness meditation can help us to
achieve that by stepping outside our
mental treadmill when you're acutely
aware of your thoughts and actions you
can recognize your desires without
obsessing over them face your fears
without being crippled by them see
yourself without illusion or judgment
and understand how you fit in with other
human beings these help you to think and
act with greater Focus Clarity and
intuition there are many approaches to
meditation from prayers to yogic
meditation all of them involve focusing
with your mind with the ultimate goal of
developing awareness or
mindfulness this book specifically
presents the vipasana system of
meditation which is the oldest Buddhist
Meditation practice it teaches you to
direct your attention to one aspect of
your existence each time examining it
with such precision and Clarity that you
can see right through to its fundamental
reality thus gaining deep insight to do
that you need two things concentration
and
mindfulness concentration is about
forcing your naturally Restless mind to
focus on one thing mindfulness is about
calmly noticing when your mind has
wandered so you can bring it back to
focus to gain deep Insight you need both
elements concentration without
mindfulness can lead to a state of
stuper or an unhealthy obsession with
what you're focusing on mindfulness
without concentration can mean watching
so many things that you can't penetrate
any of them at a deep level
mindfulness is the English translation
of the poly word Sati which can also
mean bear
attention we first become aware of
something through a subtle fleeting
state of non-conceptual awareness this
happens for a split second before our
mind starts to attach labels and
Concepts to the stimuli to form
conscious thoughts for example that's a
dog or that's an adorable dog
meditation trains our minds to prolong
that initial moment of full awareness
when we see things as they are without
Distortion you hear a sound because
sound waves that strike your ear are
translated into electrical impulses in
your brain that is the simple
reality yet your mind processes The
Experience through thoughts and mental
filters you guess what the sound is and
where it's coming from
you attach judgments and labels like
whether it's loud or soft Pleasant or
irritating then you respond to those
judgments for example you feel angry at
your neighbor for disturbing you worry
and anxiety don't appear from thin air
they come from your thought processes
when you try to cling on to what's good
or reject what's
bad likewise pain isn't a thing
when you say I have a pain in my arm
you're introducing the concept of I into
the picture or you may imagine bolts of
lightning running through your arm which
is conceptionally different from the
reality of
pain mindfulness is about seeing reality
as it is without judgment or biases
during meditation you seek to watch your
own thoughts and responses with calm
detachment instead of being caught up in
them when you can separate the stimulus
from your mental labels it prevents your
obsessive thoughts from spiraling out of
control with repeated practice you can
train your mind to see the world
differently and can make better
decisions to truly understand something
you need an objective big picture
Viewpoint and to give equal
consideration to everyone's concerns
once you have the wisdom to see a
situation objectively you'll
automatically feel compassion toward
others and see how you yourself
contribute to the problems in fact the
best way to address a complex problem is
often to examine it in depth then
disengage your mind from it so a
solution can Surface
intuitively in short mindfulness is
non-judgmental things are neither good
nor bad
they're simply the way they are it's
like looking at something for the first
time with no preconceived notions you
merely observe what's there without
adding I or me to the
equation you also observe changes as
they occur without adding to subtracting
from or distorting the
experience you're both a participant and
an observer of your inner
Universe it's important an to debunk
several myths about meditation up front
first meditation is relaxing but the
goal isn't just to relax it's to achieve
awareness in order to gain
Insight Meditation doesn't involve
psychic abilities or going into a trance
nor is it meant for Saints or holy
people it's not about escaping reality
thinking lofty thoughts nor will it
solve your problem s magically vipasana
meditation is simply about training your
mind to see and accept things as they
are so you can decide if and how to
address
them cultivating your mindfulness
practice now let's build on our
understanding of mindfulness and
meditation to move from Theory to
practice set aside your existing
knowledge theories or prejudices and go
in without any
expectations just treat it as an
experiment go with the flow and see what
happens observe and accept whatever
comes up then let It Go Don't Ponder or
analyze cling to or reject an idea nor
condemn yourself for any bad thoughts or
feelings ready to get
started first let's decide how long
you're going to meditate beginners
should start with less than 20 minutes
and gradually lengthen your sitting
based on how long you can sit without
acute pain choose a comfortable position
sit still and close your
eyes treat your mind like a cup of Muddy
Water be still and allow the mud to
settle so the water becomes clear don't
change positions until you've reached
the predetermined time since it'll affar
with your ability to concentrate deeply
keep your mind on the present by
focusing on your
breath take three deep breaths then
breathe normally and
effortlessly start by directing your
attention to the rims of your
nostrils notice the sensation of your
breath flowing in and out the brief
pauses between inhaling and
exhaling and how your breath lengthens
as you
relax just observe don't verbalize or
conceptualize
anything if your mind wanders you can
use several methods to bring it back you
can count your breath for example by
counting
one
one
one one when inhaling
then
two
two
two two when exhaling or count 1 to 10
quickly each time you inhale or
exhale once you've refocused on your
breathing stop
counting an alternative is to try
linking your inhale and exhale so it
becomes one
breath focus on the the point where your
inhale and exhale touch keeping your
attention on the rims of your
nostrils gradually your mind and body
may feel so light that you barely notice
them instead you may sense a third
object of meditation like a star flower
or some subtle sign at the rims of your
nostrils this is a sign of deep
concentration and it's Poss to call up
this sign at will with practice and
Mastery you may also start to become
aware of other things happening with
your breath for example the water vapor
present in the air how your lungs and
abdomen expand and contract with the
flow of air and how transient each
breath is like everything else in the
universe what to do with your body
during meditation
the right body posture helps you to stay
physically still and stable sit for long
periods of time without pain or muscular
fatigue and stay alert mentally and
physically sit with your back straight
your spine erect your head in line with
the spine and your body fully
relaxed wear loose soft clothing that
won't restrict your blood flow or nerve
Sensations remove any shoes tight socks
or
stockings if you're sitting on the floor
use a relatively firm cushion that's at
least 3 in thick when
compressed sit close to the front edge
of the cushion rest your crossed legs on
the floor with padding for your shins
and ankles fold your legs comfortably
the full Lotus is ideal for long
sittings but not everyone can do it so
so choose a position where you can sit
the longest without pain some variations
include the Native American style the
Burmese style or the half Lotus C your
hands one on the other rest them on your
lap below the navl with your wrist
against your thigh and Palms turned
upward if you're sitting on a chair
choose a chair with a level seat
straight back and no arms don't lean
against the back of the chair place your
legs side by side with your feet flat on
the floor place your hands in the same
way as when you sit on the
floor what to do with your mind during
meditation your goal is to reach the
state where you're aware of everything
that's happening in the present without
engaging in them when you're aware of a
thought it surfaces and passes lightly
like a bubble without triggering other
reactions hello listener thank you for
listening to our content remember to
follow us here on the platform we
prepared a graphic of the book with the
author's key points and main ideas click
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you know everything about the book in
minutes my contract
when you're consciously thinking a
thought it feels heavy and compulsive
leading to other thoughts in a chain
reaction through deep concentration we
can slow down our thought process to
examine each element in microscopic
detail we use our breath as a point of
focus to direct our attention you can
use any object for meditation but
breathing is ideal because it's portable
happens naturally without conscious
thought comes with observable variations
and is a transient present moment
process that's Universal to all living
things it's like a miniature model of
Life initially your mind May drift or
you may think about your breath instead
of just observing it each time your mind
Strays gently bring it back to your
breathing don't get upset with yourself
structuring your
meditation in order to form mental
habits you need to sustain your
meditation practice devote a specific
period each day exclusively for vipasana
meditation each day we accumulate a
range of mental and emotional issues
during meditation such issues May
surface allowing you to look them over
let them go and refresh your mind daily
choose a daily pattern that fits your
schedule ideally meditate in the morning
while you're still fresh or in the
evening to clear your mind before
sleeping beginners can start with one
sitting a day for 20 to 30 minutes after
a year of daily practice you should be
able to sit for 1 hour each time
seasoned meditators may practice 3 to 4
hours a day as a rule of thumb aim to
sit just 5 minutes longer than the
length that's comfortable for you right
now remember your goal is to develop
mindfulness you're not competing against
anyone or trying to prove anything use a
quiet comfortable place where you can
focus on your
meditation you can use candles incense
or soft lighting if you wish but they
are not
required you can can also use
recitations to clear your mind and
prepare yourself psychologically before
a
meditation the idea is to enter the
meditation with good intentions or
loving friendliness toward yourself and
others dealing with problems and
distractions in
meditation during meditation you'll
inevitably encounter distractions and
problems like pain odd Sensations
boredom or fear most of which can be
resolved by
mindfulness halfway through your sitting
you may suddenly think did I pay my
phone bill my back hurts or H I'd like a
cookie these are all
distractions if you encounter physical
pain start by eliminating the pain as
far as possible take your usual
medication or linament if you have an
existing ailment or correct your posture
to minimize
discomfort make any residual pain the
object of your
meditation observe the pain mindfully
and explore the feeling instead of
fighting it you may realize there's two
parts to the pain the sensation itself
and your physical mental resistance to
the pain become aware of the tensed
muscles and try to relax each
one recognize your mental dislike or
rejection of the pain so you can let go
of that
resistance when you can examine your
pain from all angles and take it apart
piece by piece like how you unravel a
knot it will loose its hold on
you if your legs go to sleep don't worry
the numbness is actually caused by nerve
pinch not a lack of blood circul
culation and it won't damage your body
just stay relaxed and observe the
sensation if you feel sleepy make it
your object of meditation notice the
sensations characteristics and effects
of your
drowsiness if need be take a deep breath
and hold it as long as you can then
breathe out slowly and repeat the
process until you feel mindful again
basically you can deal with any
distraction emotional or attitudinal
obstacles by observing it mindfully
until it dissipates if you feel bored
it's a sign that you're not really
looking at things with the childlike
wonder and curiosity of
mindfulness if fear arises due to
certain thoughts or memories realize
that it's self-generated and your
thoughts and memories can't hurt you
likewise don't read too much into odd
Sensations like itching tingling or
floating
Sensations observe the phenomena
mindfully without getting
engaged watch how they form and
disappear how long they last how they
affect your body and so on until they
dissipate
naturally if a distraction persists step
back to study it with calm detachment by
asking three
questions what is it how strong is it
and how long does it
last initially you'll find yourself
thinking your answers in words aim to
gradually experience the answers in a
wordless non-conceptual way if multiple
Sensations arise concurrently give
attention to the strongest sensation
until it passes then ref focus on your
breathing to manage your distractions
count your breath using the earlier
methods or think
in out as you breathe until you've
refocused your
mind you can also gauge the time that
has passed since you were distracted for
example I've been distracted for 3
minutes don't worry about the accuracy
of your estimate
the idea is to become mindful of the
distracting thought pull yourself out of
it and return to your
breath remind yourself that you're
sitting to focus your mind not to waste
time on random
thoughts at some point you'll realize
that your monkey mind is full of
incessant random chatter like a mental
madous don't get upset about it just
observe what's going on with deep
concentration you'll see your thoughts
and feelings Rising slowly like bubbles
float in your Consciousness then drift
away in short your goal is to Simply
Train Your Mind by observing your breath
for a predetermined
period if distractions pop up notice
them let your attention flow over them
then return to your
breathing don't seek them out fight them
or dwell on them with each meditation
you're exercising your mindfulness
muscles gradually it'll be easier to
concentrate on one thing and to notice
and release your
distractions mindfulness in everyday
life your end goal is to cultivate new
mental habits so you're mindful not only
during meditation but throughout the day
set aside time daily for example 10 to
15 minutes every evening to incorporate
mindfulness into your everyday life you
can use walking meditation to let go of
restless energy find a private place
with space for at least 5 to 10 Paces in
a straight line stand at one end for 1
minute with your arms comfortably at
your front back or sides lift the heel
of one foot while breathing in and rest
that foot on its toes while breathing
out repeat this as you walk at the
slowest possible Pace that feels
natural at the opposite end stand for
another 1 minute then repeat the process
back to your starting point keep your
chin up and your body relaxed keep your
eyes open but Focus fully on your
walking Sensations how how each body
part and Muscle Works what it's like for
your foot to lift swing descend and
touch the floor and so
on as you go about your day take a few
seconds to notice your postures be aware
of what's Happening from head to toe as
you walk sit Bend
Etc or try doing an activity in slow
motion so you can observe every
Nuance for example
when you're drinking tea you can notice
your sitting posture the way you hold
the cup the aroma of the tea reaching
your nostrils the way the liquid flows
past your lips into your mouth use every
possible moment to practice mindfulness
be it at the supermarket queue or while
waiting for the
bus benefits of mindfulness and
meditation much of our suffering comes
from our own mental barriers and
perceptions mindfulness helps to
dissolve such artificial barriers to
change how we perceive our experiences
and
relationships you train your mind to
concentrate on one thing and to become
aware when your thoughts start to drift
with practice you develop new mental
habits and maintain heightened awareness
even when you're not
meditating you also learn to see things
as they truly are without adding or
subtracting from them to distort reality
you start to perceive the true nature of
all phenomena without conscious thought
including the concepts of
impermanence
unsatisfactoriness and
selflessness everything around us is
transitionary as you listen to this
summary the cells in your body are
changing if you don't pay attention you
may suddenly realize one day that you've
aged and lament your lost youth this
pain comes from your own inattention to
reality mindfulness makes you acutely
aware that nothing is permanent be it a
pleasant experience material possessions
or even a huge building you see how
things EB and flow learn the
pointlessness of Clinging On to things
and Free Yourself in the
process all worldly things will
eventually be
unsatisfying yet once you're mindful of
how every moment is different and unique
life no longer seems dull you're alert
to the flow of energy and life around
you you become sensitized to the present
reality what you're doing when and why
you're doing it and how everything is
connected you also come to to realize
that there's no entity that's permanent
or unchanging including our sense of
self or
Soul instead of clinging to an ingrained
notion of self as if we're unchanging
and separate from all other things you
start to see how we're changing
constantly and connected to everyone
else we've just explained mindfulness
and how you can start cultivating your
own practice besides the tips captured
in this summary the book also includes
the background on the origins and
concepts of meditation how they relate
to Buddhism Concepts and Western
scientific discoveries as well as how to
address common concerns or obstacles to
mindfulness if you've enjoyed the ideas
in this summary do get a copy of the
book for more
details hello listener thank you for
listening to our content remember to
follow us here on the platform we
prepared a graphic of the book with the
author's key points and main ideas click
that book graphic Link in description
now and have access to an illustrated
material with simple and easy steps so
you know everything about the book in
minutes
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