How to Quit Porn

how to quit porn pornography

by Brett

It’s been interesting to watch this series unfold this week. Though I knew it would be controversial, I wasn’t sure what to expect and how much interest there would actually be in the topic.

As it happened, the posts received massive amounts of traffic. And while there was definitely vocal opposition to the arguments I laid out, these were fewer in number than I expected. This may be partly chalked up to the fact that AoM’s readership tends to skew more traditional and religious (even though we actively welcome men from all backgrounds) – guys who are likely more interested in this topic than the general population. But I also have to think that there are tons of men – conservative and liberal alike — that aren’t completely happy with the role of porn in their lives, for whatever reason. I’ve long felt that there are a bunch of things in our culture towards which the media relentlessly presents a viewpoint that supposedly everyone shares, and people don’t feel comfortable publicly admitting that it just isn’t working that way in their own personal lives. I think the idea of porn use as harmless and casual is one of those things.

At any rate, if you’re reading this post, you or someone you know is trying to quit porn and are looking for some help in doing so. Here’s the good news: in the vast majority of cases, you don’t need expensive rehabs or retreats to rid your life of porn. As I mentioned yesterday, in reading a boatload of books and countless blog and forum postings on “porn addiction recovery,” I discovered that most of the advice given is the exact same advice therapists and cognitive psychologists offer to someone who’s trying to change a bad habit as innocuous as swearing or fingernail biting. Sure, there are a few differences, but overall, quitting porn is just like quitting pretty much any other bad habit.

An important thing to keep in mind with changing any habit — be it smoking, drinking soda, or using porn — is that there’s no magic bullet. Habit change takes time, discipline, and dedication, and the process will look a little different for each individual.

Progress isn’t linear, either. Some weeks you’ll feel like you’re well on your way to kicking the bad habit and replacing it with a new one, and others you’ll have setbacks that will make you feel like crap. That’s normal. The key is to not wallow in your setback, but to dust yourself off, and get back in the saddle.

So if you’re looking for that one thing that will solve all your problems, you won’t find it here. Most of the tips and suggestions below are likely things you already know. The only “secret” to habit implementation is having the will to follow through with your intentions. Experiment with the different tips below and find out what works for you.

Reboot and Rewire

Before we get into the specific tips and strategies for quitting porn, it’s important to know the two basic parts of the process in your brain: rebooting and rewiring.


The brain responds to the onslaught of dopamine that comes with constant and escalating porn use by reducing its number of dopamine receptors. This blunting of dopamine sensitivity may lead to problems like erectile dysfunction, delayed ejaculation, depression, and social anxiety.

“Rebooting” refers to taking a break from all artificial sexual stimuli so that the brain can restore and replenish dopamine receptors that were lost in response to the overconsumption of pornography. As Gary Wilson notes in Your Brain on Porn, rebooting is a metaphor taken from the computer world: “By avoiding artificial sexual stimulation you are shutting down and restarting the brain, restoring it to its original factory settings.” The goal of rebooting is to rediscover what your life was like before porn.

According to men who have quit and Wilson’s observations while working with these men, it may take weeks or months before you begin to see an improvement in porn-related problems. Wilson has noted two patterns of rebooting recovery: One group of men will take just 2-3 weeks before they start seeing improvements to porn-induced ED and the like. The other group, which he calls “long-rebooters,” can take 2-6 months to fully recover. The men comprising this group usually started using internet porn at a young age and have been using it for a while. During their brain resets, some long-rebooters report experiencing what they call a “flatline” in which they lose any and all interest in sex for a period of time. However, once the flatline passes, their drive for natural sexual stimulation comes roaring back…



The Haunted Mind: Nathaniel Hawthorne on How the Transcendent Space Between Sleep and Wakefulness Illuminates Time and Eternity

Nathaniel Hawthorne

“Yesterday has already vanished among the shadows of the past; to-morrow has not yet emerged from the future. You have found an intermediate space… a spot where Father Time, when he thinks nobody is watching him, sits down by the way side to take breath.”

“Something nameless hums us into sleep,” wrote the poet Mark Strand in his sublime ode to dreams“withdraws, and leaves us in a place that seems always vaguely familiar.” But where, exactly, is this part-real place of our nocturnal escape? Where do we go when we go to sleep, and what exactly happens there? Generations of scientists have labored to illuminate our complex internal clocks, how sleep regulates our negative emotions and affects our every waking moment, but in the end it is the poets who seem to capture the slippery otherworldliness of sleep with the firmest grip.

Nearly two centuries ago, and long before he rose to literary celebrity with his 1850 novel The Scarlet LetterNathaniel Hawthorne (July 4, 1804–May 19, 1864) shone a radiant beam of beauty and insight on the nocturnal consciousness.

Hawthorne owes much of his fame to the trailblazing journalist, activist, and matron saint of Transcendentalism Margaret Fuller, credited with discovering Hawthorne and advocating his work into the limelight with her poetic praise. “No one of all our imaginative writers has indicated a genius at once so fine and so rich,” Fuller wrote of the practically unknown Hawthorne in 1840. She then was one of America’s most trusted tastemakers in culture — the first and at that time only woman writing for the prestigious New York Herald, where she composed some of the finest art and literary criticism of the New World. A few years earlier, had read and loved his short story collection Twice-Told Tales (public library | free ebook), recording in her diary the impression that the book was written by “somebody in Salem,” whom she assumed to be a woman.

One of the pieces that had so enchanted Fuller was Hawthorne’s 1835 story “The Haunted Mind,” in a portion of which he contemplates the relationship between our nocturnal conscience and our waking self with uncommon poetry of understanding. Describing the surreality of being suddenly awakened from a deep dream at two in the morning, Hawthorne writes:

What a singular moment is the first one, when you have hardly begun to recollect yourself, after starting from midnight slumber! By unclosing your eyes so suddenly … you find yourself, for a single instant, wide awake in that realm of illusions, whither sleep has been the passport, and behold its ghostly inhabitants and wondrous scenery, with a perception of their strangeness, such as you never attain while the dream is undisturbed.


If you could choose an hour of wakefulness out of the whole night, it would be this.

Illustration by Judith Clay from Thea’s Tree

In that hour, he argues, we come to inhabit a world that exists partway between sleep and wakefulness, a neverland outside time itself — we are snatched from the Borgesian river of time and cast onto its strange banks. Hawthorne writes:

Since your sober bedtime, at eleven, you have had rest enough to take off the pressure of yesterday’s fatigue; while before you, till the sun comes from “far Cathay” to brighten your window, there is almost the space of a summer night; one hour to be spent in thought, with the mind’s eye half shut, and two in pleasant dreams, and two in that strangest of enjoyments, the forgetfulness alike of joy and woe. The moment of rising belongs to another period of time, and appears so distant, that the plunge out of a warm bed into the frosty air cannot yet be anticipated with dismay. Yesterday has already vanished among the shadows of the past; to-morrow has not yet emerged from the future. You have found an intermediate space, where the business of life does not intrude; where the passing moment lingers, and becomes truly the present; a spot where Father Time, when he thinks nobody is watching him, sits down by the way side to take breath.

Illustration by Tom Seidmann-Freud from a philosophical 1922 children’s book about dreaming

But the pleasant trance that seems to lift us out of time drags behind it a lurking awareness of time as the pulse-beat of existence — timelessness, sweet at first, bitters into nonexistence. Hawthorne writes:

You sink down and muffle your head in the clothes… You speculate on the luxury of wearing out a whole existence in bed, like an oyster in its shell, content with the sluggish ecstasy of inaction, and drowsily conscious of nothing but delicious warmth, such as you now feel again. Ah! that idea has brought a hideous one in its train. You think how the dead are lying in their cold shrouds and narrow coffins, through the drear winter of the grave, and cannot persuade your fancy that they neither shrink nor shiver, when the snow is drifting over their little hillocks, and the bitter blast howls against the door of the tomb. That gloomy thought will collect a gloomy multitude, and throw its complexion over your wakeful hour…




by Aaron Kesel, Contributor Waking Times

Years of research on mice proves that scientists can weaken or strengthen particular memories from the brain or outright delete inherited memories, the Guardian reported.

Scientists hope that the new discovery could potentially be used to help those with cognitive decline or post-traumatic stress disorder by removing fearful memories.

“We can use the same approach to selectively manipulate only the pathological fear memory while preserving all other adaptive fear memories which are necessary for our daily lives,” Jun-Hyeong Cho, co-author of the research from the University of California said.

The researchers used those mice to examine the pathways between the amygdala area of the brain responsible for emotional memories and the area that produces particular sounds. They played a series of low- and high-pitched tones that shocked the mice’s feet with electrodes on the high-pitched sounds.

“These mice are special in that we can label or tag specific pathways that convey certain signals to the amygdala, so that we can identify which pathways are really modified as the mice learn to fear a particular sound,” Cho said. “It is like a bundle of phone lines,” he added. “Each phone line conveys certain auditory information to the amygdala.”

The team then discovered it was possible to completely erase fearful or unwanted memories using a technique called optogenetics, while medication has been used for this purpose to remove the negative associations of some memories.

This technique involves using a virus to introduce genes into particular neurons in the brains of the mice that were involved in the “high-pitch” pathways.

Once the virus was inside the cells, the genes resulted in the production of proteins which responded to light, allowing researchers to control the activity of the neurons.

Taking mice with the fearful memories, the team exposed the neurons involved in the “high-pitch” pathway to low-frequency light – an approach which weakens the connections between the brain’s neuron transmitters.

“It permanently erases the fear memory,” Cho said. “We no longer see the relapse of fear.” ‘The fact that you can parcel out these memories and manipulate them in a predictable fashion is remarkable,’ Sumantra Chattarji, an expert on memory at the National Centre for Biological Sciences in Bangalore, India told New Scientist.

‘This was impossible a few years ago.’In another study from 2015, MIT scientist found that in animals that developed PTSD symptoms following chronic stress and a traumatic event, serotonin promoted the process of memory consolidation. When the researchers blocked the amygdala cells’ interactions with serotonin after trauma, the stressed animals did not develop PTSD symptoms, while blocking serotonin in unstressed animals after trauma had no effect.

Then earlier this year scientist from MIT and a team in Japan discovered how memories were formed simultaneously in the hippocampus and the cortex by watching how memories responded to an electric shock. In other words, one is for the present short-term and the second is for the long-term.

Scientists have also discovered that generations pass on memories to each other.

None of this is new, this is the overt or clear world scientists catching up with the black-budget scientists in bases like s4.

There was a series of CIA mind control programs including BLUEBIRD, ARTICHOKE, MKULTRA, MKSEARCH and MKNAOMI during the ’50s to ’90s. The CIA sought to blank-slate test subjects wiping memories through drugs, electric shock, high-pitched sound and other torture techniques.

Dr. Ewen Cameron was partially backed by the CIA during project MKULTRA and used electrodes to zap the memories from his unwitting patients’ brains during the 1950s. This method of torture was called “psychic driving.”

After horrendous electric shocks, drugs were given to the test subjects to put them into days of prolonged delirious sleep. Cameron would then subject them to audio tapes he made, in which he repeated certain phrases thousands of times, with the hope of producing new personalities within them.

A 2012 lawsuit filed by veterans’ groups, against the CIA and the DOD, refers to Cameron’s methods. The suit also states that two researchers, Dr. Louis West and Dr. Jose Delgado, working together under the early CIA MKULTRA subproject 95, utilized two protocols: brain implants (“stimoceivers”) and RHIC-EDOM (Radio Hypnotic Intracerebral Control-Electronic Dissolution of Memory) to program the minds of victims.

Translation: they sought to bury memories, and implant false memories that never happened.

The CIA ultimately found that stress and sleep deprivation can make people more susceptible to false memories as have other researchers.

Neuroscientists in France implanted false memories into the brains of sleeping mice in 2015. Using electrodes to directly stimulate and record the activity of nerve cells, they created artificial associative memories that persisted while the animals snoozed and then influenced their behavior when they finally woke up. MIT scientist also achieved the same result using mice in a similar experimentprior in 2013.

Meanwhile, Japanese researchers have developed a trick to implant false visions into people’s brains, altering the way they experience the world and potentially even the way they think.

The gap is decreasing from what covert science knows and what overt science knows – or the clear world and the black-budget world of military intelligence minds.

About the Author
Aaron Kesel writes for Activist Post and is Director of Content for Coinivore. Follow Aaron at Twitter and Steemit.
This article is Creative Commons and can be republished in full with attribution. Like Activist Post on Facebook, subscribe on YouTube, follow on Twitter and at Steemit.


Why I Come Clean to Students About My Insomnia, Anxiety, and Sobriety

Why I Come Clean to Students About My Insomnia, Anxiety, and Sobriety
Photo by Alexandre Perotto |

If as Buddhist teachers we fail to reveal our emotional and psychological issues, we do a great disservice to the entire spiritual community.

By Josh Korda

We’ve recently been faced with a number of heartbreaking events that involve esteemed Buddhist teachers. These range from the shocking, as in the accidental overdose of the wonderful and inspiring Michael Stone, to the revolting case of the Tibetan Buddhist lama Sogyal Rinpoche, who was accused of coercing and intimidating numerous young women into ongoing sexual relationships, among other offenses.

While the family of Michael Stone and the victims of the alleged predatory monk are first in mind, such events also remind us of a very important issue: transparency between teachers and their students.

As the lead teacher of a Buddhist community for more than a dozen years, I feel it’s more important than ever that I, along with other spiritual leaders and authorities, practice disclosure to those we serve. And frankly, I’m dismayed that anyone who accepts the profound role of professing the dharma would choose to withhold significant issues that affect our ability to wisely counsel those who seek guidance.

I’m not suggesting that a spiritual figure reveal every personal issue they’re working through. But it is our fundamental duty to disclose any long-standing psychological disorders or addictions that impinge upon our emotional stability or interpersonal relationships. We should be rigorously open about these matters, as honesty is exactly what we should be offering to others.

In eastern Buddhism the concept of the teacher as indisputable, faultless, and unquestionable may fly, but the West is a different milieu when it comes to blind allegiance. As the Buddha said in the Kalama Sutta: “Don’t believe what anyone says, nor what’s written in holy texts; believe what you see to be true and harmless.”

Disclosure is even more essential as it helps demythologize the fantasy that Buddhist teachers have transcended the inexorable, universal human emotions and struggles. When spiritual figures present themselves with a social mask that suggests imperturbability, they do a great disservice to those they guide. If you believe that I’ve somehow risen above anger, which is a universal emotion, then you will feel there’s something wrong with you the next time you feel angry.

Believing that a teacher is emotionally composed at all times will only lead to disappointment for the practitioner. If I believed my teacher Noah Levine lived utterly without hardship or challenges, how would I greet my own challenges with kindness and compassion? Would I even be able to relate to him if he claimed perfection? Of course not. Fortunately I studied with Noah specifically because he was so up front with his own issues with addiction and recovery…





When wakefulness is seen as the main event, no wonder so many have trouble sleeping. Can we rekindle the joy of slumber?

In Evelyn De Morgan’s numinous painting, Night and Sleep (1878), Nyx, the mighty Greek goddess of night, hovers across a dusky sky with her beloved son Hypnos, the sweet-natured god of sleep. The painting and the Greek gods it captures depict a radically different way of understanding and relating to sleep. In antiquity sleep was personified, transcendent, even romantic.

Both Nyx and Hypnos had personality. Nyx was beautiful, shadowy and formidable – the only goddess Zeus ever feared. A Mother Nature figure with attitude, she was most protective of her son, even when he engaged in divine mischief. Which he did. But Hypnos was also gentle and benevolent, an androgynous mamma’s boy. Occupying a liminal zone between sleep and waking, he often seemed a bit dreamy. If he showed up at a sleep clinic today, he would likely be diagnosed with narcolepsy – a disorder of heightened permeability in the boundary between waking and sleep.

Nyx and Hypnos were denizens of the underworld. She was the original night owl, a fierce guardian of nature’s circadian rhythms who magically transformed day into night. With her support, as seen in De Morgan’s painting, Hypnos gently scatters crimson poppies, sleep elixirs, over the planet below. As in the more recent tale of the Sandman who sprinkles sleepy dust over the eyes of children, we are reminded that sleep is bequeathed from above. That sleep is grace.

Nyx and Hypnos were a dynamic duo of sorts – supernatural heroes who romanticised night and sleep. Nyx gave birth to sleep and created an aesthetic of darkness where Hypnos could flourish. And Hypnos loved sleep. Surrounded by fields of wild poppies on the River of Oblivion, his lair was a sanctuary – a cool, magical retreat open to all in celebration of the sensual, even sexy, mysteries of sleep.

Today, mother and son have been largely forgotten. Nyx has been in exile for well over a century as our night sky is eroded by light pollution. And Hypnos is remembered mainly by his namesakes, hypnosis and, surely to his chagrin, hypnotics. Sleep is no longer personal, transcendent and romantic – it is medical, mundane and pragmatic.

Sleep has been transformed from a deeply personal experience to a physiological process; from the mythical to the medical; and from the romantic to the marketable. Our misconstrued sense of sleep and consequent obsession with managing it are the most critical overlooked factors in the contemporary epidemic of sleep loss.

Something is very wrong. Despite decades of innovative sleep research, escalating numbers of new sleep specialists and clinics, and an explosion of media attention and public health education initiatives, the epidemic of insufficient sleep and insomnia appears to be getting worse.

In any given year, 30 per cent of adults report at least one symptom of insomnia, including trouble falling asleep, staying asleep or obtaining restorative sleep. The first decade of this century saw striking increases in the prevalence of insomnia, its associated daytime impairment, and use of sleeping pills. During this period, the diagnosis of sleep disorders jumped by 266 per cent and the number of prescriptions for sleep medication spiked by 293 per cent.

Many millions more suffer from chronic patterns of insufficient sleep resulting from the untenable expectations of modern life. In 1998, the National Sleep Foundation reported that 12 per cent of Americans slept less than six hours a night. By 2005, that number had jumped to 16 per cent.

The deleterious impact of chronic sleep loss on daily life is no longer news. Poor sleep significantly compromises our productivity and safety. And it seriously undermines our physical and mental health by triggering chronic inflammation in the brain and body. Chronic inflammation is a risk factor for cardiovascular disease, neurodegenerative disorders, autoimmune illnesses, diabetes, obesity, cancer and depression…



The Psychology of Doubling Down

by Tracy Moore

Why some people go harder when faced with evidence they’re wrong

 You’ve seen it before: A friend, acquaintance, coworker or random high school friend posts on social media about chemtrails or dubious science on global warming or a side-eye questioning of whether the pay gap is real. Commenters or friends rush in to question the faulty thinking—but instead of examining what’s being said and rejiggering their worldview, the original poster doubles down, pivoting to any other argument that solidifies their original point. What’s behind the double-down, and why is it so hard to resist?

President Trump provides some of the most clear-cut recent examples. He recently doubled down on the North Korea issue, claiming that his threat to send “fire and fury” their way was not only not harsh — it actually wasn’t harsh enough. As The New York Times noted:

“Frankly, the people who were questioning that statement, was it too tough? Maybe it wasn’t tough enough,” he told reporters at his golf club in Bedminster, N.J. “They’ve been doing this to our country for a long time, for many years, and it’s about time that somebody stuck up for the people of this country and for the people of other countries. So if anything, maybe that statement wasn’t tough enough.”

Trump did it again with Charlottesville, refusing to condemn neo-Nazis by saying there was blame to be issued on both sides. When called out on the false equivalency, he doubled down again, insisting that the alt-right and “alt-left” are simply two sides of the same violent coin. As the Los Angeles Timesnotes:

At his news conference, Trump made a glib and utterly unpersuasive argument that tearing down a statue of Lee would put the U.S. on a slippery slope to … something. “This week it is Robert E. Lee, and this week Stonewall Jackson,” Trump said. “Is it George Washington next? You have to ask yourself, where does it stop?”

Naturally, he’s done it many other times.

Most of us know the term double-down from blackjack. You’re dealt two cards, and you have the option of potentially doubling your profit by taking on the risk of one more card. Maybe you go bust, but maybe you win big.

“It is considered the ‘money’ move in basic blackjack, a way to make twice as much profit with one flick of the wrist,” Matt Villana writes in a guide for when to use the move in cards. “Dealers and pit bosses refer to it as ‘reaching deep.’ For the rest of us, it’s known as ‘doubling down.’ And, to be honest, most of us do it way too often.”

We do it too much in life, too. And in real life, the application is slightly different. In gambling it’s a term used for calculated risk, one that typically indicates you have enormous confidence in winning. In real life the confidence applies to the conviction that you’re somehow above the fray of facts, and also possess just enough stubbornness required to die on that hill. It requires a steadfast refusal to admit there’s any possibility that you’re wrong, followed by wild scrambling to save face.

In other contexts, people use the term to simply mean make more effort or do more, as in “double down” to help Haiti, or “double down” on women’s issues. There is also, it’s worth noting, a KFC Double Down sandwich—the bread is replaced by two pieces of fried chicken.

But most of us nowadays use double down to indicate stubbornly clinging to a notion in the face of evidence to the contrary. And while the doubling-downer feels smug and confident, to the observer, it often looks like an obvious hot-air pivot by someone too insecure to consider that they might be wrong. While we should expect politicians to do it (after all, their livelihood depends on appearing to have the answers), anyone is capable of doubling down — journalists, partners, friends, scientists and colleagues.

Especially men? There are no statistics to indicate that men are more likely than women to double down on a bad argument. But Georgetown linguistics professor Deborah Tannen told The Atlantic that, at least when it comes to arguing differences between the sexes, men are more likely to see arguing as a contest, whereas women are more likely to see it as exchanging information. The result may be that men are motivated to do whatever it takes to “win” an argument, which could include coming up with anything to keep looking right, facts be damned—or at least heavily manipulated…




by Dylan CharlesEditor Waking Times

It seems the fear is taking over. After all, it’s been such an integral part of our lives for such a long a time now that, sadly, life just wouldn’t feel normal without it.

They used to say that if it bleeds it leads, implying that fear-pimping was somehow an acceptable part of economic growth. But, we know there’s more to the story. We know that fear is a tool used for social control. It’s a weapon of mass destruction and mass deterioration of mental health. It’s a technique used to entrap us into lower consciousness, to keep us humming along in a dense vibration. It keeps the reptilian brain in the driver’s seat, and used to create conflict and chaos.

Most importantly, though, fear, whether real or perceived, keeps us focused on survival and security, forgetting that abundance and cooperation are both possible and far more enjoyable.

“Fear begins and ends with the desire to be secure; inward and outward security, with the desire to be certain, to have permanency. The continuity of permanence is sought in every direction, in virtue, in relationship, in action, in experience, in knowledge, in outward and inward things. To find security and be secure is the everlasting cry. It is this insistent demand that breeds fear.” ~ Jiddu Krishnamurti

Those in positions of power in government and in the media know this all too well. They use fear to influence the behavior of the masses. They front it as an offer we can’t refuse, telling us it’s okay to be afraid, because, we have them to protect us. They use it as justification for the ever-expanding military industrial complex and the Orwellian Permanent War. They use it to manufacture political consent, and to manufacture tolerance of the ever-incessant attacks on privacy and liberty.

And here’s the catch-22: The more we give in to the tyranny of fear, the less secure we are. Fear is a trap, and here are five tricks it uses to enslave you.

1.) The Fear Tells You to Indulge in Anger and Hate

This one is widely understood, but worth repeating. If you’re unable to overcome fear, then you’re open to anger and hate, of which we see so much of in our world today. What is rarely discussed, however, is that fear is what fuels the anger and hate, and that fear that drives the unrest and chaos we see in our world.

Yoda, of course, said it best:

“Fear leads to anger. Anger leads to hate. Hate leads to suffering.” ~Yoda

2.) The Fear Expects You to Abandon Rationality

There’s a stark difference between fear and caution. Caution is a functional process that occurs in the present moment to keep us out of immediate danger. The fear in question here, on the other hand, is more like an art form, a type of refined capacity of human imagination. And imagination doesn’t need rationality.

Fear tells us to ignore facts, statistics and direct experience, and focus instead on hype, sensationalism and comforting lies. It draws our attention to the worst case scenarios, no matter how ludicrous they may be. From this perspective, sensible solutions to problems are practically invisible, and options are thin.

3.) The Fear Wants You to Try to Control Things Which are Beyond Your Control

“We think we are running things. But unless we reconcile what our unconscious and subconscious fears and motivations are, we are just a child on a bus with a toy steering wheel making ‘vroom’ sounds with our mouth. We aren’t in control of shit.” ~Aubrey Marcus


About the Author

Dylan Charles is a student and teacher of Shaolin Kung Fu, Tai Chi and Qi Gong, a practitioner of Yoga and Taoist esoteric arts, and an activist and idealist passionately engaged in the struggle for a more sustainable and just world for future generations. …

This article (The 5 Most Dangerous Demands of Fear) was originally created and published by Waking Times and is published here under a Creative Commons license with attribution to Dylan Charles and It may be re-posted freely with proper attribution, author bio, and this copyright statement.



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