Meditation Mountain

Guided Meditation
  • 4.6 (75)
  • 心理健康
  • 两周一更
Meditation Mountain

Welcome to Meditation Mountain. Here we produce guided meditations to help you reduce stress, lower anxiety and improve sleep. Our unique guided meditations range from 10 to 20 minutes and focus on mindfulness, visualizations and affirmations on a range of subjects such as meditations for stress, anxiety and overthinking. Meditation benefits are well documented but for those new to meditation we have multiple meditations for beginners including short guided meditations on positive energy, acceptance and forgiveness. Our goal here at Meditation Mountain is to make a positive difference in this world one step at a time. It's so easy to become overwhelmed, stressed, or feel lost. Our hopes are that you use these short guided meditations to help reduce your stress, relieve your anxiety and take a few minutes out of your day to meditate on how you are inside. Taking a moment for yourself to recharge through meditation and using it as a tool to strengthen your body and mind.

  1. 2天前

    Daily Meditation for Overthinkers (How to Quiet Racing Thoughts)

    Whether it's replaying past events, worrying about the future, or analyzing every detail of the present, racing thoughts can feel overwhelming. For overthinkers, the mind can seem like a hamster wheel that never stops spinning. However, a simple, consistent practice of daily meditation offers a way to step off that wheel and embrace a calmer, clearer state of mind. Overthinking often leads to heightened stress and anxiety. When your mind is constantly running, it triggers the body's stress response, releasing cortisol and other stress hormones. This state of hyper vigilance not only affects mental well-being but can also lead to physical issues like fatigue, tension headaches, and disrupted sleep. Meditation provides a way to break this cycle by training the mind to focus on the present moment. Over time, it rewires the brain, reducing the tendency to dwell on worries and judgments. Studies have shown that meditation can decrease activity in the default mode network, the part of the brain responsible for mind-wandering and rumination. How Meditation Helps Overthinkers: - Brings Awareness to Thoughts: Meditation teaches you to observe your thoughts without judgment. Instead of getting caught in a whirlwind of ideas, you learn to watch them as though they were clouds drifting by. This awareness helps you distinguish between productive thinking and mental clutter. - Improves Focus and Attention: For overthinkers, the mind often leaps from one topic to another, creating a cascade of worry. Mindfulness meditation trains your attention, helping you gently redirect your focus to a single point, such as your breath or a mantra. - Promotes Relaxation: Meditation activates the parasympathetic nervous system, the body's "rest and digest" mode. This counters the stress response, calming the body and mind. - Cultivates Compassion: Overthinking often stems from harsh self-criticism or fear of failure. Loving-kindness meditation, a practice that emphasizes self-compassion, can help you replace these patterns with kindness and acceptance. For meditation to be effective, consistency is key. Here’s how to build a daily meditation habit tailored for overthinkers. Creating a Daily Practice: - Start Small: Begin with just 5-10 minutes a day. Short sessions like this one are less intimidating and easier to commit to. Gradually increase the duration as you feel more comfortable. - Choose a Focus: Use your breath, a mantra, or a guided practice like this as an anchor for your attention. When your mind wanders, gently bring it back to this focus. - Pick a Time and Place: Meditating at the same time and in the same location each day creates a ritual, making it easier to maintain the habit. - Be Patient: It’s normal for the mind to wander, especially in the beginning. Instead of judging yourself, treat every distraction as an opportunity to strengthen your practice. - Explore Techniques: Experiment with different meditation styles, such as body scans, mindfulness, or visualization to find what resonates with you. Daily meditation doesn't just quiet racing thoughts; it transforms how you interact with the world. Over time, you'll notice improved focus, better emotional regulation, and greater resilience to stress. Most importantly, meditation helps you cultivate a sense of inner peace that exists beyond the constant chatter of the mind. For overthinkers, the journey to a calmer mind begins with simple steps, sitting in stillness, breathing deeply and allowing the present moment to unfold. Learn more about your ad choices. Visit megaphone.fm/adchoices

    10 分钟

  2. 1月20日

    Mindfulness Meditation to Jump Start Your Life

    Mindful meditation is best explained as the practice of focusing your attention on the present moment. It offers a powerful way to reduce stress, boost mental health, and bring meaningful improvements to your life. By incorporating mindfulness into your routine, you can set a transformative tone for the year ahead. Mindful meditation is the practice of intentionally focusing on the present moment while calmly acknowledging and accepting your thoughts, feelings, and bodily sensations. This practice draws from ancient traditions and is now widely embraced for its scientifically proven benefits in reducing stress and improving overall well-being. Unlike other forms of meditation, mindfulness doesn't require hours of practice or specialized tools. Even just five minutes a day can yield measurable results. Reducing Stress and Anxiety: One of the most immediate benefits of mindful meditation is its ability to alleviate stress and anxiety. By bringing your attention to the present moment, meditation interrupts the cycle of overthinking and worry that often fuels anxiety. As you breathe deeply and ground yourself, your body activates its relaxation response, reducing cortisol levels and calming your nervous system. Regular mindfulness practice creates mental space, allowing you to respond to life’s challenges with greater resilience instead of reacting impulsively. This reduction in stress can improve physical health, too, lowering blood pressure and improving sleep quality. Boost Focus and Productivity: A cluttered mind leads to inefficiency and frustration. Mindful meditation trains your brain to focus on one task at a time, boosting productivity and helping you achieve your goals more effectively. Studies have shown that regular meditation improves attention span and enhances problem-solving skills. By sharpening your ability to concentrate, mindfulness can help you prioritize what truly matters in your life, making it easier to let go of distractions and invest your energy where it counts. Enhance Emotional Well-being: Mindful meditation cultivates self-awareness and emotional regulation, empowering you to navigate life's ups and downs with greater ease. By observing your thoughts and feelings without judgment, you develop a healthier relationship with your emotions, reducing feelings of overwhelm. As you practice mindfulness, you also nurture gratitude and compassion towards yourself and others. These qualities can deepen your relationships, create a more positive mindset, and increase overall happiness. Set a Course for Personal Growth: The start of a new year is the perfect time to align your actions with your aspirations. Mindful meditation helps you identify what truly matters, clarifying your intentions for personal growth. Whether you want to improve your health, advance your career, or strengthen your relationships, mindfulness grounds you in the present while keeping your goals in focus. By practicing meditation regularly, you create the mental clarity and emotional resilience needed to take meaningful steps toward your dreams. How to Begin: Starting a mindful meditation practice is simple. Find a quiet space, sit comfortably, and close your eyes. Focus on your breath, noticing the sensation of air entering and leaving your body. When your mind wanders, gently bring your attention back to your breath. By embracing mindful meditation, you can reduce stress, improve focus, and cultivate the emotional resilience needed to make 2025 your best year yet. Start small, stay consistent, and watch as this simple practice brings profound transformation to your life. Learn more about your ad choices. Visit megaphone.fm/adchoices

    17 分钟

  3. 1月13日

    Walking Meditation to Reduce Stress (Mindful Walking Experience)

    Combining the benefits of physical movement with the calming effects of meditation and mindfulness, walking meditation offers a practical and peaceful way to pursue stress relief and reduce anxiety both in the moment and over the long term. What is Walking Meditation? Walking meditation, also called mindful walking, is a practice that brings awareness to every step and breath. Unlike traditional seated meditation, which focuses on stillness, walking meditation incorporates gentle movement, making it ideal for those who struggle to sit quietly. During this mindful journey, we intentionally focus on our breath, the sensation of our feet touching the ground, and the environment around us. A guided walking meditation often begins with us noticing our breath, body, and surroundings as we walk slowly and deliberately.  How Walking Meditation Reduces Stress and Anxiety: Calms the Mind and Body: The rhythmic movement of walking, paired with mindfulness, activates the body’s relaxation response. This counteracts the stress-induced “fight or flight” state and promotes a sense of calm. Grounds You in the Present: By focusing on the act of walking, breathing, and observing your surroundings, you step away from the worries of the past or future. This shift from anxious thoughts to the here and now is at the heart of all meditation and mindfulness practices. Improves Emotional Regulation: Engaging in a mindful walking experience fosters emotional balance by encouraging self-awareness and acceptance. Over time, this can lead to better management of daily stressors and emotional challenges. Boosts Physical and Mental Energy: Unlike seated meditation, walking meditation gets the body moving, which can increase energy levels and improve mood through the release of endorphins. Encourages Gratitude: A gratitude walk involves reflecting on the things you appreciate in life. Gratitude is a proven stress reducer, helping to shift focus from problems to the positive aspects of your life. Incorporating Walking Meditation into Your Life: Starting a mindful walking practice is simple and doesn’t require special equipment. Begin by setting aside just 10 minutes for a walk in a quiet, safe space. Slow down your pace and focus on each step, your breath, and the sensations in your body. Press play and follow along. For a deeper mindful walking experience, consider taking your practice outdoors, where nature’s sights and sounds can amplify feelings of calm and connection. Regularly incorporating walking meditation into your routine can help build resilience against stress, providing lasting benefits for your mental health. The Long-Term Benefits of Mindful Walking: Consistent mindful walking reduces stress and anxiety over time by training the mind to remain centered. As you integrate this mindfulness exercise into your day, you’ll likely notice greater focus, improved mood, and an increased capacity to handle challenges in difficult areas of your life. Whether through a structured guided walking meditation like this or a spontaneous gratitude walk, this mindful journey can transform your approach to life, one step at a time. Learn more about your ad choices. Visit megaphone.fm/adchoices

    12 分钟

  4. 1月6日

    Positive and Powerful Affirmations for 2025 (Meditation for a Fresh Start)

    As we step into 2025, a year brimming with possibilities, many of us are seeking ways to transform our lives, reduce stress, and achieve our dreams. Among the most effective tools to accomplish this are positive meditations and affirmations. Rooted in mindfulness and self-belief, these practices can help reduce anxiety, enhance focus, and align your actions with your goals. Meditation is a time-honored practice that encourages mindfulness, helping us stay grounded in the present moment. Positive affirmations, on the other hand, are short, empowering statements designed to reshape your mindset. Together, they create a powerful synergy: meditation clears the mental clutter, and affirmations plant the seeds of optimism and possibility. When you combine these practices, the results can be transformative. Meditation calms the overactive mind, reduces the stress hormone cortisol, and increases feelings of well-being. Meanwhile, affirmations build self-confidence, foster resilience, and keep you focused on your aspirations. Modern research underscores the effectiveness of meditation and affirmations in personal development. Studies show that meditation increases gray matter in the brain, enhancing emotional regulation, memory, and focus. Simultaneously, affirmations engage the brain’s reward system, fostering neural pathways that reinforce positive thought patterns. In essence, these practices help rewire your brain. When you consistently focus on positive affirmations, your brain begins to treat them as truth. Coupled with meditation, you become better equipped to visualize your goals, overcome self-doubt, and take actionable steps toward your dreams. How to Use Positive Meditations and Affirmations in 2025 Set a Clear Vision: Begin by identifying your dreams. What do you want to achieve in 2025? Clarity is crucial because it provides direction and helps shape the affirmations you’ll use. Create Empowering Affirmations: Write affirmations that align with your goals or use the affirmations we already have throughout today's session. Incorporate Affirmations into Meditation: Start your meditation by centering yourself with deep breaths. As you reach a calm state, repeat your affirmations silently or aloud. Visualize yourself living the life you desire. This integration helps anchor the affirmations in your subconscious mind. Practice Daily: Consistency is key. Dedicate a few minutes each morning and evening to meditation and affirmations.  Stay Flexible and Adapt: Life evolves, and so do your dreams. Regularly reassess your goals and adjust your affirmations to remain aligned with your vision. By incorporating positive meditations and affirmations into your daily routine, you’ll experience numerous benefits: - Reduced Stress: Meditation helps manage anxiety and promotes emotional balance. - Enhanced Focus: Affirmations keep you aligned with your goals, preventing distractions. - Increased Confidence: Regular positive reinforcement rewires your brain to believe in your potential. - Greater Resilience: A positive mindset fosters adaptability and perseverance in the face of challenges. 2025 is your year to dream big and take bold steps toward a brighter future. By integrating positive meditations and affirmations into your daily life, you’ll not only reduce stress and anxiety but also unlock your potential to achieve the life you desire. Start today, and let the power of mindfulness and positivity guide you to a successful, fulfilling year. Learn more about your ad choices. Visit megaphone.fm/adchoices

    11 分钟

  5. 2024/12/30

    New Year New You Meditation ~ Become Your Best Self in 2025

    Meditation is not a new concept. With roots in ancient traditions, it has been practiced for thousands of years to cultivate inner peace and self-awareness. What makes it particularly valuable in 2025 is its adaptability to modern needs and its scientific validation. Advances in neuroscience have provided compelling evidence that meditation rewires the brain, reducing stress, improving emotional regulation, and enhancing cognitive abilities. Whether through guided meditation apps, wearable mindfulness devices, or traditional practices, meditation offers accessible solutions to today’s challenges. Reducing Stress and Anxiety Meditation activates the parasympathetic nervous system, often called the "rest and digest" system. This counteracts the "fight or flight" response triggered by stress. Studies have shown that consistent meditation reduces the production of cortisol, the stress hormone, leading to improved mental health and resilience. Boosting Focus and Productivity In an era dominated by multitasking and endless notifications, meditation sharpens focus and boosts productivity. Mindfulness meditation trains the brain to stay present, enabling us to resist distractions and complete tasks more efficiently. This benefit extends to professional, personal, and creative pursuits, making meditation an indispensable tool for success in 2025. Large corporations now integrate meditation sessions into their daily routines, recognizing its role in enhancing employee well-being and performance. From improving decision-making to fostering innovation, meditation empowers us to excel in our careers and achieve personal goals. Enhancing Emotional Intelligence Emotional intelligence is crucial for building meaningful relationships and navigating life’s complexities. Meditation cultivates self-awareness, empathy, and compassion. Through practices like loving-kindness meditation, we can develop a deeper connection with ourselves and others, fostering stronger relationships and a sense of community. In 2025, virtual meditation groups allow people from around the globe to practice together, transcending geographical barriers and promoting shared humanity. This collective mindfulness fosters emotional well-being and a sense of belonging, even in an increasingly digital world. Improving Physical Health The mind-body connection is a cornerstone of holistic health, and meditation plays a pivotal role in maintaining physical well-being. Regular practice has been linked to lower blood pressure, improved sleep quality, and reduced symptoms of chronic conditions. Wearable devices now track the physiological benefits of meditation, providing real-time feedback and encouraging consistency. Empowering Personal Growth Ultimately, meditation is a gateway to self-discovery and personal growth. By quieting the mind, we gain clarity on our values, goals, and purpose. This enhanced self-awareness empowers us to make conscious choices, align our actions with our aspirations, and become our best selves in every aspect of life. As we navigate the opportunities and challenges of 2025, meditation stands out as a transformative practice that enhances mental, emotional, and physical health. By dedicating just a few minutes each day to mindful reflection, anyone can unlock their potential, cultivate resilience, and thrive in the modern world. Make meditation a part of your daily routine and watch as it reshapes your life from the inside out. Learn more about your ad choices. Visit megaphone.fm/adchoices

    12 分钟

  6. 2024/12/23

    Soothing Deep Breathing Meditation for Beginners

    Deep breathing meditation, a simple yet profoundly effective practice, offers beginners an accessible entry point into the world of mindfulness and meditation, providing immediate and tangible benefits for both mind and body. What is Deep Breathing Meditation? Deep breathing meditation focuses on the deliberate regulation of your breath to achieve relaxation and mental clarity. Unlike complex meditation practices that require extensive time or training, deep breathing is straightforward and can be practiced anywhere. The core technique involves slow, intentional inhales and exhales, often paired with a focus on the sensations of your breath or a calming mantra. Benefits of Deep Breathing Meditation: 1. Reduces Stress and Anxiety One of the most immediate effects of deep breathing meditation is a reduction in stress. When you practice deep breathing, your body signals the parasympathetic nervous system to activate, which helps counteract the fight-or-flight response triggered by stress. This physiological shift lowers cortisol levels, the hormone associated with stress, leaving you feeling calmer and more in control. 2. Improves Focus and Clarity Deep breathing encourages mindfulness by drawing your attention to the present moment. For beginners, this can help cultivate a sense of grounding and reduce the overwhelming mental chatter that often accompanies stress. With consistent practice, many find that their ability to focus improves, allowing them to approach daily tasks with greater clarity and efficiency. 3. Enhances Physical Health The practice doesn’t just benefit the mind—it also supports physical well-being. Deep breathing increases oxygen flow throughout the body, which can improve heart health, lower blood pressure, and boost immune function. Additionally, it helps release muscle tension and can ease physical symptoms of anxiety, such as headaches or a racing heart. 4. Promotes Emotional Regulation For those struggling with emotional ups and downs, deep breathing can be a valuable tool for maintaining balance. By pausing and focusing on your breath during challenging moments, you create a buffer between reaction and response, empowering you to handle situations with greater calmness and composure. How to Start Deep Breathing Meditation: 1. Find a Quiet Space Choose a comfortable location where you won’t be disturbed. Sit or lie down in a position that allows you to relax your body. 2. Focus on Your Breath Close your eyes and take a deep inhale through your nose, allowing your lungs to fill completely. Count to four as you inhale. Hold the breath gently for a moment, then exhale slowly through your mouth for another count of four. Repeat this cycle for five to ten minutes. 3. Be Consistent Commit to practicing for a few minutes each day. Over time, as your practice deepens, you’ll likely notice its effects extend into other areas of your life. Deep breathing meditation is a simple yet powerful tool to combat stress and anxiety. By focusing on your breath, you cultivate a state of mindfulness that fosters relaxation, clarity, and resilience. Whether you’re seeking immediate relief from stress or long-term emotional balance, deep breathing meditation is an excellent practice to start your journey toward inner peace. Learn more about your ad choices. Visit megaphone.fm/adchoices

    12 分钟

  7. 2024/12/16

    Healing Trauma with Meditation (Self Love through Emotional Release)

    Trauma leaves an indelible mark on the mind and body, influencing emotions, thoughts, and behaviors in profound ways. Healing trauma, however, is not just possible but deeply transformative. Meditation offers a gentle yet powerful path to emotional healing by fostering self-love, facilitating emotional release, and creating space for inner child healing. This natural healing method empowers us to reconnect with our authentic self, harnessing the healing energy within. Understanding the Power of Healing Meditation Meditation healing involves more than relaxation; it’s a deep dive into the layers of your psyche where unresolved emotions and memories reside. A healing meditation practice helps create a safe space to confront and process past experiences without judgment. This process can transform pain into growth, leading to self healing. One cornerstone of healing trauma through meditation is self-love meditation. By focusing on self-acceptance and compassion, this practice nurtures the wounded aspects of your being. It reinforces the idea that you are worthy of love and care, even if the trauma has led you to believe otherwise. The Role of Emotional Release in Trauma Healing: Trauma often results in suppressed emotions, creating blockages in the body’s natural energy flow. Emotional release is essential for unblocking this healing energy. Meditation provides tools such as focused breathing, visualization, and mindful awareness to release pent-up feelings safely. For example, inner child healing is a powerful technique where you revisit your younger self in meditation. By offering love and reassurance to this part of yourself, you allow long-held fears and sadness to surface and dissolve. This emotional release clears the way for profound healing. Steps to Effective Healing Through Meditation: Create a Safe Space Begin by finding a quiet, comfortable place where you can meditate without interruptions. Use calming elements like soft lighting, gentle smells, or soothing music to cultivate an environment conducive to self healing. Practice Self-Love Meditation Close your eyes and place your hands over your heart. As you breathe deeply, repeat affirmations like, “I am worthy of love and healing” or “I embrace myself with kindness and compassion.” Visualize yourself surrounded by a warm, golden light, symbolizing the healing energy of unconditional love. Explore Inner Child Healing In a relaxed state, imagine meeting your younger self. Picture them in a safe, loving setting, and engage in a compassionate dialogue. Acknowledge their pain and reassure them that they are loved and protected. This act of inner child healing allows unresolved emotions to emerge and release. Embrace Emotional Healing Through Visualization Picture a flowing stream washing away negative emotions or a radiant light filling your body with warmth and peace. These visualizations facilitate emotional release and trauma healing. Sustaining Your Meditation Healing Practice Healing trauma is not a linear journey; it requires patience and consistency. Incorporate meditation into your daily routine, even for just a few minutes, to maintain the flow of healing energy. Each session deepens your connection to yourself, reinforcing the foundation of self healing and emotional well-being. Meditation offers a sanctuary where healing becomes an act of self-love, emotional healing, and empowerment. By engaging in practices like healing meditation and inner child healing, you can transform past wounds into a source of strength, reclaiming your life with grace and resilience. Learn more about your ad choices. Visit megaphone.fm/adchoices

    14 分钟

  8. 2024/12/09

    Bedtime Meditation to Fall Asleep Fast (Relaxing Body Scan Meditation)

    Struggling to fall asleep at night can be frustrating and exhausting. Stress, anxiety, or racing thoughts often keep us from the deep rest we need. One effective way to address these challenges is through a bedtime meditation, specifically a relaxation meditation like a body scan meditation. This simple yet powerful practice can help you unwind, ease into a state of deep relaxation, and ultimately fall asleep fast. What is a Body Scan Meditation for Sleep? A body scan meditation is a style of guided sleep meditation that focuses on progressively relaxing different parts of your body. Starting at your toes and moving upward to your head, this technique involves bringing gentle awareness to each area, releasing tension, and inviting a sense of calm. It’s a practice rooted in mindfulness and often combined with progressive muscle relaxation, making it a perfect tool for a soothing meditation for sleep. The Science of Sleep Meditation Engaging in a sleep meditation, particularly a body scan meditation, has been shown to activate the parasympathetic nervous system. This "rest and digest" mode counteracts the stress response, slowing your heart rate, lowering blood pressure, and calming the mind. By focusing on your body and breath, you shift your attention away from worries, creating the mental space needed to drift into a peaceful sleep. Studies also highlight that progressive muscle relaxation and body-focused meditations can improve sleep quality, reduce nighttime awakenings, and alleviate symptoms of insomnia. Many of us carry physical stress without realizing it. A body scan meditation for sleep systematically relaxes muscles from head to toe, helping you release tightness and feel more at ease. Guided by soothing instructions, a guided sleep meditation shifts your focus from stressful thoughts to the present moment. This mindfulness reduces mental chatter, promoting clarity and calmness. When combined with progressive muscle relaxation, this type of relaxation meditation slows your breathing and heart rate, signaling to your body that it’s time to rest. Benefits of Body Scan Meditation for Sleep Here are the key advantages of incorporating a body scan meditation into your nightly routine: Quickly Falling Asleep: The step-by-step relaxation process helps your body and mind transition from wakefulness to sleep, enabling you to fall asleep fast. Improved Sleep Quality: Regular practice of a sleep meditation reduces disruptions during the night, leading to more restorative sleep cycles. Stress and Anxiety Reduction: A bedtime meditation lowers cortisol levels and shifts attention away from anxious thoughts, creating a tranquil mental state. Accessible for Everyone: No special equipment or expertise is required. A guided sleep meditation can be done anywhere, anytime you’re ready for rest. Establishing a Nighttime Ritual: Consistently practicing a relaxation meditation at bedtime signals to your body that it’s time to wind down, making it easier to fall asleep over time. Tips for Practicing a Body Scan Meditation for Sleep: - Create a Calm Environment: Dim the lights, reduce noise, and lie down comfortably. - Focus on Your Breath: Pair the relaxation process with slow, deep breathing to enhance the effects. - Be Patient: If your mind wanders, gently bring your focus back to your body and concentrate on the voice guiding you. This deep relaxation technique not only helps you fall asleep fast but also promotes better sleep quality and reduces stress. Make it a part of your self-care routine and embrace the serenity of restful nights. Learn more about your ad choices. Visit megaphone.fm/adchoices

    17 分钟
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关于

Welcome to Meditation Mountain. Here we produce guided meditations to help you reduce stress, lower anxiety and improve sleep. Our unique guided meditations range from 10 to 20 minutes and focus on mindfulness, visualizations and affirmations on a range of subjects such as meditations for stress, anxiety and overthinking. Meditation benefits are well documented but for those new to meditation we have multiple meditations for beginners including short guided meditations on positive energy, acceptance and forgiveness. Our goal here at Meditation Mountain is to make a positive difference in this world one step at a time. It's so easy to become overwhelmed, stressed, or feel lost. Our hopes are that you use these short guided meditations to help reduce your stress, relieve your anxiety and take a few minutes out of your day to meditate on how you are inside. Taking a moment for yourself to recharge through meditation and using it as a tool to strengthen your body and mind.

信息

  • 创作者
    Guided Meditation
  • 活跃年份
    2021年 - 2025年
  • 单集
    126
  • 分级
    儿童适宜
  • 版权
    © Guided Meditation
  • 节目网站
    Meditation Mountain

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