Anino's Corner https://rant.li/aninokuma/ Blog to etch my thoughts on the internet. Anikumanosu. Tue, 09 Jun 2026 09:01:59 +0000 Science of Focus https://rant.li/aninokuma/science-of-focus <![CDATA[Watch the Video "What we think, we become. Where we put our attention, we allow that to grow." The Art and Science of Attention !--more-- Importance of attention, we all know very well. Your success entirely depends on it. Objective science is there already. But have we studied ourselves? If we get a hold over our mind, our success is ensured. Patanjali Yoga Sutras is the most comprehensive resource for attention and concentration. How to build up our attention spans? In Yoga Psychology, it's said you are capable of five natural states of mind: Mudha State: Dull tamasic state when mind is dull and lazy. Occasionally it's okay. Shipta State: Mind is extremely restless and distracted. Thoughts are just happening. Vikshipta State: Being preoccupied with something. All scientists and philosophers remain in this state. Ekaghra State: Mind doesn't budge from your subject. Also called as flow in modern psychology. Niruddha State: Mind is completely mastered and restrained. No external agent is required for you to achieve the highest state of awareness and concentration. Attention is a property of the human mind. We need to take care of it. The mind must be without negativity. If the mind is balanced, you can muster attention to do anything. Swami Vivekananda had gained complete mastery over mind and attention as he has a photographic memory. Success is first created in the mind, then it gets manifested in this world. Every object in this world was somebody's idea in someone's mind. Heart of Attention and Mind Management Mundaka Upanishad Verse 2.24 प्रणवो धनुः शारो ह्यात्मा ब्रह्म तल्लक्ष्यमुच्यते । अप्रमत्तेन वेद्धव्यं शरवत्तन्मयो भवेत ॥ ४ ॥ The Pranava is the bow, the Atman is the arrow and the Brahman is said to be its mark. It should be hit by one who is self-collected and that which hits becomes, like the arrow, one with the mark, i.e., Brahman. Control is central to development Instinct controlled becomes reason. Reason under control becomes inspiration. Inspiration under control becomes Realization. Your five senses take in information. Whatever you do throughout the day, there is a mental impression in your mind. Conscious control of senses is the first step. Control of your activity is the second step. Control of your intake of information and what you think is the third step. Vritti: Fluctuation of thoughts in your mind. Your mind warps around your thoughts. Pratyaya: It is the thinking itself. If your thinking and the pratyaya are deliberate and conscious, you will have a wonderful life. --- Summary: Basic stability of mind - Muster the power of attention. You wilfully direct your attention. You are the awareness which is mustering your attention. You are the controller of your body and mind. Use it for your purposes. All knowledge is within you. All concentration is within you. Questions: Will: Iccha Shakti Yoga, Meditation, Pranayama, and Yoga Nidra - Sadhana for a mandala Limit your social media and phones Wake up during Brahmamuhurtha - Mind is naturally calm Aum Chanting - If the mind is sensitive enough, it will take you to the state of pure awareness Source of ADHD: Overexposure. You must get used to calmness Every intelligent mind corrects itself When you still your mind, you become aware. Most Refreshing feeling. 10. Habit forming - Good habits will pave the way to the truth. References Mundaka Upanishad Shankara Bhashya Engram (neuropsychology) on Wikipedia) ]]> Watch the Video

“What we think, we become. Where we put our attention, we allow that to grow.” The Art and Science of Attention

Importance of attention, we all know very well. Your success entirely depends on it. – Objective science is there already. But have we studied ourselves? – If we get a hold over our mind, our success is ensured. – Patanjali Yoga Sutras is the most comprehensive resource for attention and concentration.

How to build up our attention spans? – In Yoga Psychology, it's said you are capable of five natural states of mind: – Mudha State: Dull tamasic state when mind is dull and lazy. Occasionally it's okay. – Shipta State: Mind is extremely restless and distracted. Thoughts are just happening. – Vikshipta State: Being preoccupied with something. All scientists and philosophers remain in this state. – Ekaghra State: Mind doesn't budge from your subject. Also called as flow in modern psychology. – Niruddha State: Mind is completely mastered and restrained. No external agent is required for you to achieve the highest state of awareness and concentration.

Attention is a property of the human mind. We need to take care of it. – The mind must be without negativity. If the mind is balanced, you can muster attention to do anything. – Swami Vivekananda had gained complete mastery over mind and attention as he has a photographic memory. – Success is first created in the mind, then it gets manifested in this world. Every object in this world was somebody's idea in someone's mind.

Heart of Attention and Mind Management

Mundaka Upanishad Verse 2.24

प्रणवो धनुः शारो ह्यात्मा ब्रह्म तल्लक्ष्यमुच्यते ।
अप्रमत्तेन वेद्धव्यं शरवत्तन्मयो भवेत ॥ ४ ॥

The Pranava is the bow, the Atman is the arrow and the Brahman is said to be its mark. It should be hit by one who is self-collected and that which hits becomes, like the arrow, one with the mark, i.e., Brahman.

  • Control is central to development

    • Instinct controlled becomes reason.
    • Reason under control becomes inspiration.
    • Inspiration under control becomes Realization.

  • Your five senses take in information. Whatever you do throughout the day, there is a mental impression in your mind.

Conscious control of senses is the first step. – Control of your activity is the second step. – Control of your intake of information and what you think is the third step.

Vritti: Fluctuation of thoughts in your mind. Your mind warps around your thoughts.
Pratyaya: It is the thinking itself.

If your thinking and the pratyaya are deliberate and conscious, you will have a wonderful life.

Summary:

  • Basic stability of mind – Muster the power of attention.
  • You wilfully direct your attention.
  • You are the awareness which is mustering your attention.
  • You are the controller of your body and mind. Use it for your purposes.
  • All knowledge is within you. All concentration is within you.

Questions:

  1. Will: Iccha Shakti
  2. Yoga, Meditation, Pranayama, and Yoga Nidra – Sadhana for a mandala
  3. Limit your social media and phones
  4. Wake up during Brahmamuhurtha – Mind is naturally calm
  5. Aum Chanting – If the mind is sensitive enough, it will take you to the state of pure awareness
  6. Source of ADHD: Overexposure.
  7. You must get used to calmness
  8. Every intelligent mind corrects itself
  9. When you still your mind, you become aware. Most Refreshing feeling.
  10. Habit forming – Good habits will pave the way to the truth.

References

]]> https://rant.li/aninokuma/science-of-focus Tue, 04 May 2021 01:05:51 +0000 Psycho Cybernetics - Book Review https://rant.li/aninokuma/psycho-cybernetics <![CDATA[Video Link: https://www.youtube.com/watch?v=cQt4Tn473ok Abstract Psycho-Cybernetics is a self-help book written by Maxwell Maltz in 1960.[1] Motivational and self-help experts in personal development, including Zig Ziglar, Tony Robbins, Brian Tracy have based their techniques on Maxwell Maltz. Many of the psychological methods of training elite athletes are based on the concepts in Psycho-Cybernetics as well.[2] The book combines the cognitive behavioral technique of teaching an individual how to regulate self-concept, using theories developed by Prescott Lecky, with the cybernetics of Norbert Wiener and John von Neumann. The book defines the mind-body connection as the core in succeeding in attaining personal goals.[3] !--more-- Maltz found that his plastic surgery patients often had expectations that were not satisfied by the surgery, so he pursued a means of helping them set the goal of a positive outcome through visualization of that positive outcome.[3] Maltz became interested in why setting goals works. He learned that the power of self-affirmation and mental visualization techniques used the connection between the mind and the body. He specified techniques to develop a positive inner goal as a means of developing a positive outer goal. This concentration on inner attitudes is essential to his approach, as a person's outer success can never rise above the one visualized internally. Introduction When the student is ready, the teacher appears (and vice versa) The quality of the teacher depends on the quality of the student People are always revealing to you where you are Anything you don't like about a person, you are doing it yourself External world is a projection of your internal state and everyone is the teacher Conduct an accurate inventory and analysis of the contents of your self image You act and think according to your perception. Nothing in life has a meaning, unless you give it a meaning For example: Rejection = You can either learn or get your ego hurt We don't take responsibility when in dispute. People are always revealing to you about yourself Imagination sets the goal picture our automatic mechanism works on Athletes and coaches perform Visualization exercises (Yoga Nidra) The imagination in the head is accepted as fact by the subconscious mind. Repetition of negative self talk (about us and others) leads to deep imprint of subconscious mind This doesn't mean you imagine yourself to be all-powerful, arrogant, egoistic, all important. The aim is to find the real self We want to see how we resonate with certain aspects of certain people. What you want to do is self improvement and learn from others and incorporate their certain abilities in your own self Rather than looking at a person who is fit and say you want to become like them, build yourself up by improving and becoming your best self and become the essence that person represents in the external As you do repetitions, Subconscious adjusts 1000s of components Power, warmth and presence. Exercise: Yoga Nidra See yourself acting and reacting appropriately and successfully, ideally. It doesn't matter how you acted yesterday. Make these pictures vivid and detailed as possible The way to do this to pay small details in your imagined environment Identity erroneous and restrictive programming imbedded in your self image and systematically alter it Find the negative programming in you You should set your goals really high. There must be some ground that this old picture is an error and new picture is appropriate Remove emotional scars and dehypnotize from false beliefs (EMDR Therapy) Neither friend or foe can pass from their emotional wall when people are hurt. Accept and change who you are to let go. Heal yourself and overcome these emotional scars Be too big to feel threatened. Be Self reliant and responsible Relax away the emotional hurts The most important person you can communicate with is yourself Don't be too stuck in your head. Ensure that you are relaxed. Don't judge yourself and measure ourself according to other people's norm When you are relaxed, you are more accepting and relaxed Use your imagination to reprogram and manage your self-image Understanding the psychology of self will lead to success When you become careful to please other people, when you become too sensitive then you become limited Record yourself. Just open your mouth and say it. You can take improv classes. Take actions and then correct your actions as you go along. Stop criticizing yourself. Make a habit of speaking louder than usual. Let people know you like them! Sense of direction, Understanding, Courage, Charity, Esteem, Self Confidence and Self Acceptance Develop a nostalgia for the future. It doesn't matter who is right but what is right Don't sell yourself short. Try to develop a genuine appreciation for people by realizing the truth about them Take the trouble to stop and think of the other people feelings, his viewpoints, his desires and needs Act as if other people are important and treat them accordingly. Stop dramatizing yourself as an object of pity and injustice Use errors and mistakes as a way of learning. No real success or genuine happiness is possible until a person accepts himself Servo-Mechanism Your brain is a machine which you operate If you don't a goal, find it FAILURE: Frustration, misdirected aggressiveness, insecurity, loneliness, Uncertainty, resentment, Emptiness Frustration occurs when some strong desire is thwarted Inadequacy is insecurity. Doing things with other people and enjoying things with other people helps us forget ourself. Develop some social skill which will add to the happiness of other people Uncertainty is a way of avoiding mistakes and responsibility He resents the success and happiness of os because it is proof to him life is treating him unfairly. Resentment is a way of making our failure palatable by citing injustice A person who has the capacity to enjoy small things in life can never be empty Emptiness is a symptom that you are not living creatively Set a goal. Find a purpose in your life. How to acquire habit of happiness I will be as cheerful as possible I will try to feel and at a little more friendly towards other people I am going to be less critical and tolerant of other people's faults, failing and mistakes I am already the sort of person I want to be and I will act that way I will not let my own opinion colour facts in a negative way React calmly and intelligently as possible I will ignore completely and close my mind to all those pessimistic and negative facts which I can do nothing to change Effectively use your servo mechanism as a search engine to provide the idea, information and solution you need Utilize the power of rational thinking. Think critically and rationally. Question your beliefs. Relax and let the success mechanism work for you. Go for a walk and let go of all thoughts. Use your diffused thinking to your advantage Crisis brings power. What is the worst that can possibly happen? it's not life or death but opportunities to advance or stay where you are. ]]> Video Link: https://www.youtube.com/watch?v=cQt4Tn473ok Abstract

Psycho-Cybernetics is a self-help book written by Maxwell Maltz in 1960.[1] Motivational and self-help experts in personal development, including Zig Ziglar, Tony Robbins, Brian Tracy have based their techniques on Maxwell Maltz. Many of the psychological methods of training elite athletes are based on the concepts in Psycho-Cybernetics as well.[2] The book combines the cognitive behavioral technique of teaching an individual how to regulate self-concept, using theories developed by Prescott Lecky, with the cybernetics of Norbert Wiener and John von Neumann. The book defines the mind-body connection as the core in succeeding in attaining personal goals.[3]

Maltz found that his plastic surgery patients often had expectations that were not satisfied by the surgery, so he pursued a means of helping them set the goal of a positive outcome through visualization of that positive outcome.[3] Maltz became interested in why setting goals works. He learned that the power of self-affirmation and mental visualization techniques used the connection between the mind and the body. He specified techniques to develop a positive inner goal as a means of developing a positive outer goal. This concentration on inner attitudes is essential to his approach, as a person's outer success can never rise above the one visualized internally. Introduction

When the student is ready, the teacher appears (and vice versa) The quality of the teacher depends on the quality of the student People are always revealing to you where you are Anything you don't like about a person, you are doing it yourself External world is a projection of your internal state and everyone is the teacher

Conduct an accurate inventory and analysis of the contents of your self image

You act and think according to your perception. Nothing in life has a meaning, unless you give it a meaning For example: Rejection => You can either learn or get your ego hurt We don't take responsibility when in dispute. People are always revealing to you about yourself Imagination sets the goal picture our automatic mechanism works on Athletes and coaches perform Visualization exercises (Yoga Nidra) The imagination in the head is accepted as fact by the subconscious mind. Repetition of negative self talk (about us and others) leads to deep imprint of subconscious mind This doesn't mean you imagine yourself to be all-powerful, arrogant, egoistic, all important. The aim is to find the real self We want to see how we resonate with certain aspects of certain people. What you want to do is self improvement and learn from others and incorporate their certain abilities in your own self Rather than looking at a person who is fit and say you want to become like them, build yourself up by improving and becoming your best self and become the essence that person represents in the external As you do repetitions, Subconscious adjusts 1000s of components Power, warmth and presence.

Exercise:

Yoga Nidra See yourself acting and reacting appropriately and successfully, ideally. It doesn't matter how you acted yesterday. Make these pictures vivid and detailed as possible The way to do this to pay small details in your imagined environment

Identity erroneous and restrictive programming imbedded in your self image and systematically alter it

Find the negative programming in you You should set your goals really high. There must be some ground that this old picture is an error and new picture is appropriate Remove emotional scars and dehypnotize from false beliefs (EMDR Therapy) Neither friend or foe can pass from their emotional wall when people are hurt. Accept and change who you are to let go. Heal yourself and overcome these emotional scars Be too big to feel threatened. Be Self reliant and responsible Relax away the emotional hurts The most important person you can communicate with is yourself Don't be too stuck in your head. Ensure that you are relaxed. Don't judge yourself and measure ourself according to other people's norm When you are relaxed, you are more accepting and relaxed

Use your imagination to reprogram and manage your self-image

Understanding the psychology of self will lead to success When you become careful to please other people, when you become too sensitive then you become limited Record yourself. Just open your mouth and say it. You can take improv classes. Take actions and then correct your actions as you go along. Stop criticizing yourself. Make a habit of speaking louder than usual. Let people know you like them! Sense of direction, Understanding, Courage, Charity, Esteem, Self Confidence and Self Acceptance Develop a nostalgia for the future. It doesn't matter who is right but what is right Don't sell yourself short. Try to develop a genuine appreciation for people by realizing the truth about them Take the trouble to stop and think of the other people feelings, his viewpoints, his desires and needs Act as if other people are important and treat them accordingly. Stop dramatizing yourself as an object of pity and injustice Use errors and mistakes as a way of learning. No real success or genuine happiness is possible until a person accepts himself

Servo-Mechanism

Your brain is a machine which you operate If you don't a goal, find it FAILURE: Frustration, misdirected aggressiveness, insecurity, loneliness, Uncertainty, resentment, Emptiness Frustration occurs when some strong desire is thwarted Inadequacy is insecurity. Doing things with other people and enjoying things with other people helps us forget ourself. Develop some social skill which will add to the happiness of other people Uncertainty is a way of avoiding mistakes and responsibility He resents the success and happiness of os because it is proof to him life is treating him unfairly. Resentment is a way of making our failure palatable by citing injustice A person who has the capacity to enjoy small things in life can never be empty Emptiness is a symptom that you are not living creatively Set a goal. Find a purpose in your life.

How to acquire habit of happiness

I will be as cheerful as possible I will try to feel and at a little more friendly towards other people I am going to be less critical and tolerant of other people's faults, failing and mistakes I am already the sort of person I want to be and I will act that way I will not let my own opinion colour facts in a negative way React calmly and intelligently as possible I will ignore completely and close my mind to all those pessimistic and negative facts which I can do nothing to change

Effectively use your servo mechanism as a search engine to provide the idea, information and solution you need

Utilize the power of rational thinking. Think critically and rationally. Question your beliefs. Relax and let the success mechanism work for you. Go for a walk and let go of all thoughts. Use your diffused thinking to your advantage Crisis brings power. What is the worst that can possibly happen? it's not life or death but opportunities to advance or stay where you are.

]]> https://rant.li/aninokuma/psycho-cybernetics Thu, 04 Feb 2021 01:04:00 +0000 Keyflix https://rant.li/aninokuma/keyflix <![CDATA[Hey there, amazing souls! Today, I'm beyond excited to introduce you to Keyflix, a video platform crafted to uplift and support your journey of growth and well-being. As the creator, I've handpicked over 2000 educational and uplifting videos, spanning diverse topics that cater to your holistic wellness. !--more-- At Keyflix, we firmly believe that learning should be accessible and affordable for everyone. That's why our platform is not just user-friendly; it's entirely free! You can delve into our extensive collection without worrying about breaking the bank. Whether you're curious about yoga, meditation, personal growth, or healthy living, we've got your back. Let's dive into the heart of Keyflix and explore our top 10 topics: Yoga Asanas and Fitness Routines: Ready to unleash your inner yogi? Our comprehensive collection includes everything from beginner-friendly flows to advanced techniques. Guided Meditations and Breathing Exercises: Find your oasis with our guided meditations and breathing exercises. Perfect for all levels, these practices will help you cultivate mindfulness and inner calm. Bhagavad Gita and Hindu Scriptures: Immerse yourself in the wisdom of ancient Hindu texts, including the Bhagavad Gita and Upanishads. Gain insights into the nature of existence, spiritual growth, and self-realization. Weight Loss and Healthy Living: Our health and wellness experts spill the beans on weight loss, nutrition, and healthy living. Learn to create a balanced lifestyle that supports your physical and mental well-being. Motivational Speeches and Personal Growth: Fuel your fire with our collection of motivational speeches, featuring life lessons and strategies for personal growth. Stress Management and Mental Well-being: Master effective techniques for stress management and maintaining good mental health. Our experts share wisdom on mindfulness, self-care, and more. Spiritual Talks and Enlightenment: Embark on a journey to explore the mysteries of the universe and the nature of consciousness. Our spiritual talks and discussions offer profound insights into the human experience. Self-Help and Habit Building: Unlock the power of self-help and personal development. Learn how to build positive habits, overcome limiting beliefs, and achieve your goals. Ayurveda, Diet, and Recipes: Discover the ancient Indian wisdom of Ayurveda, including healthy eating habits, natural remedies, and mouthwatering recipes. 10. Relationships, Marriage, and Parenting: Our experts share invaluable insights on building healthy relationships, navigating the challenges of marriage and parenting, and creating a loving and supportive community. The platform is designed to provide you with a treasure trove of knowledge and practical tools to help you reach your goals. Whether you're aiming to enhance your physical health, mental well-being, or spiritual growth, we've got the resources you need. Happy watching, beautiful souls! 🎬]]> Hey there, amazing souls! Today, I'm beyond excited to introduce you to Keyflix, a video platform crafted to uplift and support your journey of growth and well-being. As the creator, I've handpicked over 2000 educational and uplifting videos, spanning diverse topics that cater to your holistic wellness.

At Keyflix, we firmly believe that learning should be accessible and affordable for everyone. That's why our platform is not just user-friendly; it's entirely free! You can delve into our extensive collection without worrying about breaking the bank. Whether you're curious about yoga, meditation, personal growth, or healthy living, we've got your back.

Let's dive into the heart of Keyflix and explore our top 10 topics:

  1. Yoga Asanas and Fitness Routines: Ready to unleash your inner yogi? Our comprehensive collection includes everything from beginner-friendly flows to advanced techniques.

  2. Guided Meditations and Breathing Exercises: Find your oasis with our guided meditations and breathing exercises. Perfect for all levels, these practices will help you cultivate mindfulness and inner calm.

  3. Bhagavad Gita and Hindu Scriptures: Immerse yourself in the wisdom of ancient Hindu texts, including the Bhagavad Gita and Upanishads. Gain insights into the nature of existence, spiritual growth, and self-realization.

  4. Weight Loss and Healthy Living: Our health and wellness experts spill the beans on weight loss, nutrition, and healthy living. Learn to create a balanced lifestyle that supports your physical and mental well-being.

  5. Motivational Speeches and Personal Growth: Fuel your fire with our collection of motivational speeches, featuring life lessons and strategies for personal growth.

  6. Stress Management and Mental Well-being: Master effective techniques for stress management and maintaining good mental health. Our experts share wisdom on mindfulness, self-care, and more.

  7. Spiritual Talks and Enlightenment: Embark on a journey to explore the mysteries of the universe and the nature of consciousness. Our spiritual talks and discussions offer profound insights into the human experience.

  8. Self-Help and Habit Building: Unlock the power of self-help and personal development. Learn how to build positive habits, overcome limiting beliefs, and achieve your goals.

  9. Ayurveda, Diet, and Recipes: Discover the ancient Indian wisdom of Ayurveda, including healthy eating habits, natural remedies, and mouthwatering recipes.

  10. Relationships, Marriage, and Parenting: Our experts share invaluable insights on building healthy relationships, navigating the challenges of marriage and parenting, and creating a loving and supportive community.

The platform is designed to provide you with a treasure trove of knowledge and practical tools to help you reach your goals. Whether you're aiming to enhance your physical health, mental well-being, or spiritual growth, we've got the resources you need.

Happy watching, beautiful souls! 🎬

]]> https://rant.li/aninokuma/keyflix Wed, 20 Jan 2021 21:13:06 +0000 Pop!_OS - A User-Friendly Linux Distribution https://rant.li/aninokuma/popos <![CDATA[Pop!OS is a user-friendly Linux distribution that's perfect for developers, creators, and everyday users. It features a customizable Cosmic desktop environment that's both beautiful and functional. Plus, it comes with a wide range of software pre-installed, so you can get started right away. !--more-- Pop!OS stands out as a distribution tailored for developers, creators, and everyday users alike. Here's why you should make the leap and experience Pop!OS: Effortless Installation and Setup: Say goodbye to installation headaches. Pop!OS ensures a smooth, hassle-free setup, getting you up and running in no time. Intuitive Interface: Navigate with ease through an interface designed for users of all levels. Say goodbye to cryptic commands; Pop!OS is your guide in the Linux realm. Tailor it to Your Tastes: Personalization is key, and Pop!OS gets it. Customize your desktop to match your style, making your Linux experience truly yours. Loaded with Software and Tools: Why start from scratch? Pop!OS comes pre-packed with a variety of powerful software and tools, streamlining your workflow from day one. Speed and Efficiency: Experience a distribution that doesn't compromise on performance. Pop!OS is built for speed, ensuring your tasks are completed swiftly and efficiently. And the best part? Pop!_OS is completely free and open-source, so you can use it without any restrictions.]]> Pop!_OS is a user-friendly Linux distribution that's perfect for developers, creators, and everyday users. It features a customizable Cosmic desktop environment that's both beautiful and functional. Plus, it comes with a wide range of software pre-installed, so you can get started right away.

Pop!_OS stands out as a distribution tailored for developers, creators, and everyday users alike.

Here's why you should make the leap and experience Pop!_OS:

  • Effortless Installation and Setup: Say goodbye to installation headaches. Pop!_OS ensures a smooth, hassle-free setup, getting you up and running in no time.

  • Intuitive Interface: Navigate with ease through an interface designed for users of all levels. Say goodbye to cryptic commands; Pop!_OS is your guide in the Linux realm.

  • Tailor it to Your Tastes: Personalization is key, and Pop!_OS gets it. Customize your desktop to match your style, making your Linux experience truly yours.

  • Loaded with Software and Tools: Why start from scratch? Pop!_OS comes pre-packed with a variety of powerful software and tools, streamlining your workflow from day one.

  • Speed and Efficiency: Experience a distribution that doesn't compromise on performance. Pop!_OS is built for speed, ensuring your tasks are completed swiftly and efficiently.

And the best part? Pop!_OS is completely free and open-source, so you can use it without any restrictions.

]]> https://rant.li/aninokuma/popos Sat, 21 Mar 2020 07:21:56 +0000