Why We Feel Scared During Meditation & 5 Tips To Overcome The Fear

Is it normal to feel scared during meditation? Why does it happen? And how can you overcome your fear without quitting a meditation practice?

If you’re sitting down and focusing on your breath for a few minutes, it’s not scary. But sometimes, during deep dhyana, people begin to have strange experiences. And they feel scared during meditation, which makes them abruptly stop their practice altogether.

But can meditation be scary? Yes.

For a long time, I kept wondering how something so sacred can make you uncomfortable. Is it normal to get scared during meditation? And why is it even happening?

I stay hush about this because it’s something unexplainable. And I haven’t been very successful in finding scientific backing for it yet, which I typically quote while writing about other metaphysical topics.

Even then, I would finally like to address this fear, having gone through it myself over the past few years. It doesn’t matter now, if it can be proved or not. This isn’t an article to change your mind, if that’s why you’re here.

Me, along with countless other people experience fear during meditation at some point or the other, and we deserve to know what’s happening. And I’m fortunate now, to have some respite and answers for you. Let’s take a look.

WHY We Feel Scared During Meditation

There are actually a couple of reasons why deep meditation can become scary. Here are some of the experiences that might scare you.

#1 – You begin to ‘see’ or ‘hear’ things.

It doesn’t have to be a ‘ghost’ as such, to scare us.

It’s actually common to hear stories from people who start getting insight from Angels and Masters.

But if you’re like me, knowing that that’s also a possibility starts making me nervous. People recount seeing flashes of divine lights, or automatic writing to reveal some profound truths from the ‘other side’. I don’t want that kind of intervention.

No matter how good a spirit, I’m not ready to see you or talk to you. Nope! No thank you.

On another note, I should share that I was never scared of the dark. In fact, I lived alone for many years, and managed well. But there was a period when I went deep into meditation, when I kept feeling like there’s ‘something’ in the dark, or that I’m being watched.

I remember another distinct period when I started experiencing night terrors and had to sleep with the lights on.
night terrors, feeling scared during meditation

I couldn’t sleep until 4 AM, because the energy would feel heavy and frightening around me. At that point, I had been trying many different meditation techniques over the years, but for some reason, something felt wrong. Very wrong.

I came out of that period through some of the tips which I share in the next section.

#2 – Your body behaves in weird ways.

I know that my ear would ring quite often, when I meditated regularly. I’ve been told that I had tinnitus, but it seems to be a common point of confusion in the spiritual community.

I no longer hear the ringing, and can confirm that it wasn’t because of any ear problems. It was just a consequence of meditation activating something in the higher chakras.

At other times, I’ve also experienced a lot of heat releasing from just one specific part of my body, like my palms or back. Or in contrast, feel chills run down my spine.

person s right palm over white liquid

I would wonder if everything was okay and if I googled reasons, I’d see suggestions like my kundalini energy is rising, or my chakra system becoming balanced.

Looking at meditation and energy from that perspective is complicated for most of us, so I’d like to be a bit more simplistic.

Meditation can make your body temperature change. It’s normal, even if it doesn’t feel to be.

For instance, heating up is typically associated with lots of old energy being released and healing energy entering your system.

This is also why you find yourself breaking into a sweat from a really good massage or chiropractic session. The blocks are getting released in the form of heat!

#3 – Your subconscious acts crazy.

Maybe you have glimpses of a terrible past life, or a trauma from your childhood and are triggered. In meditation, there’s no knowing what pops up from the subconscious mind to be healed.

People that start meditating seriously often recount crying a lot, feeling a rush of different emotions, and being drained of energy. This is because along with the aforementioned energy blocks, emotional blockages are also released.

This means that sometimes, you will feel worse before you feel better!

One day, you might feel angry at your parents, and though to them, it’ll seem like it’s for no reason, you’ll be learning how to handle something that angers your inner child.

family of four walking at the street
Meditating can be like opening up the pandora box in your head.

For some people, this can be terrifying because they don’t want to deal with all that. So they tend to shut down their meditation practice, because they’re just not ready to heal those shadow emotions.

#4 – You feel more lost.

This is one of the problems that makes people think meditation will lead them into renouncing their entire lifestyle, and going to the Himalayas to live a monk’s life.

When we meditate continually, we notice ourselves distancing from the nitty gritty. We’re no longer getting stuck in the things that used to bug us. And as a consequence, we feel more lost than ever, because we’re undergoing some strange changes.

aged ancient asian buddhism
This is normal, and also, temporary.

The solution isn’t in stopping meditation, or in renouncing the human experience, rather in changing the style of meditation you do. We’ll talk about this in the following section.

#5 – You might actually feel ‘it’.

I’ve had one or two rare occasions where I felt ‘it’ happening. It was as if I wasn’t this body, and that I wasn’t this breath. But as soon as the realization started crawling in, the conscious mind became alert and blocked it.

There’s a reason why so many monks committed suicide during Buddha’s era – they didn’t want to live anymore because they felt that life had become futile after they realized the ‘Truth’.

buddha statue

Such is our case. Sometimes, during meditation, even the positive experiences can alarm us. I’ve heard a loved one tell me that they had the opportunity to ‘make the jump’ during meditation, but they held themselves back because they were worried about their family.

This fear may be one of the deepest and toughest challenges for any meditator. And though I haven’t overcome it myself, I do hear a certain tip quite often. This is mentioned as the final tip in the following section, so keep reading!

5 Tips to Overcome Feeling Scared From Weird Meditation Experiences

I’ve tried and tested all of these, and shared them with enough people to know that they definitely bring results.

Of course, be realistic when trying anything new. If you’re experiencing fear during meditation and it is even rippling into other areas of your daytime (or nighttime), don’t expect it to get better overnight.

Give anything at least a few days or weeks of continuous practice to see a real shift. That said, here are my recommendations.

#1 – Have a dedicated meditation space.

Instead of meditating on your bed, or even in the room in which you sleep, try to meditate in a dedicated, separate space. When we meditate, we attract all kinds of energy towards us, not just the positive.

woman meditating in bedroom

It’s like opening a portal! So, we want to make sure the portal is away from our resting spot. This ensures that we sleep better without night terrors or ‘seeing things’ in the dark.

Some more tips in setting up your meditation space are:

  • Try to set it up in a place where people aren’t coming and going all the time. When you meditate, a place that’s buzzing with unconscious energy will make you restless, whereas a place that’s generally quiet will automatically help you quieten.
  • Keep some salt or tourmaline crystals near your bed, if you’re feeling uncomfortable at night. They are both highly effective in clearing out energy.
  • Every night before you sleep, visualize wrapping your room and your house in White Light, and ask the Universe to protect your space.

If you no longer feel comfortable meditating altogether, for some time, try out walking meditations that you can do outdoors. I created a guided walking meditation here, that you can explore.

#2 – Don’t (always) meditate on the third eye.

The biggest mistake that we make in this spiritual journey, is to think that we need to focus only on the Third Eye Chakra. The truth is, that when we do that, we overstimulate it.

Thus, psychic senses might become overactive, and we may in general, experience heavier subconscious thoughts as they release to heal. This fuels the feeling of being scared during meditation.

scared during meditation, third eye open
In order to balance our energy, as well as our meditation experiences, we need to make sure that all seven chakras are balanced. Not just the third eye.

And if you do like to meditate on a specific chakra, pick the Heart center. There is an entire spiritual organization, called Heartfulness, which focuses on meditating on the Heart Chakra.

The meditations in the Heartfulness groups (all free, by the way) led to a breakthrough, after weeks of fear and sleeplessness! So rest assured, it works. 🙂

#3 – Ground your energy.

Fear is a primal emotion, which rises from our primal instincts. So, in order to help heal this fear, we need to start at a primal level. The best way to ground your energy is to work with the Root chakra.

The simplest way to start grounding your energy, is to visualize your energy moving down into Mother Earth, and fresh energy rising up. As you anchor yourself, you will feel more in control and present in the body. Thereby feeling less scared of losing it.

woman spreading both her arms, spiritual woman, divine feminine, feeling scared during meditation, grounding

Another technique is to use your physical senses to ground yourself. When fear rises during the meditation, play some nice chanting music or watch a comedy skit on Youtube.

Allow yourself to switch out of the fear through engaging with the physical reality, versus trying to escape it (which ironically leads to more fear).

#4 – Clear the energy.

Not only should you be anchoring yourself and releasing the dense energy from yourself, you should be clearing the energy of your space regularly. Including the bedroom, like we discussed before.

Like I said, when we open this ‘portal’, this new realm, we may invite anything and everything in. By clearing the energy of the meditation space frequently, you’re able to free any old or stagnant energy, and keep things flowing.

Even if there are unwanted visitors (if you believe in them), they move out just as quickly as they come.

Some tips on clearing the energy of the space include:

  • Burning incense or camphor after your meditation practice.
  • Placing salt, rice or lemons in areas that feel heavy or dense. When the effect seems to wean off, place a fresh batch.
  • Ring a bell or clap your hands around the room that feels dense. You can even use spiritual tools like a singing bowl. Sound is another great solution to get the energy moving.
tibetan singing bowls

I will be sharing a much more detailed post on how to clear your space, stay tuned for that!

#5 – Understand death more closely.

Every day-to-day or even chronic fear ultimately goes back to the ultimate one – fear of death. So not only do we need to ground ourselves in our own body, we need to look at death more closely.

christian cross surrounded by daffodils, fear of dying, death, graveyard, butterflies,

This may sound morbid, but death is the very fundamental truth of life. That which comes, must go. And every spiritual master repeatedly reminds us of this inevitable reality.

Some great books to deepen and reflect on death include Death, by Sadhguru, and Tibetan Book of Living and Dying, by Sogyol Rinpoche. They are not easy reads, but practicing their lessons will help you overcome your fear during meditation like no other tool!

Concluding Thoughts

When we experience supernatural or paranormal stuff, it can really freak us out. And even those that don’t believe in all that, begin to feel paranoia. If you have experienced the stuff I mentioned above, I can’t even blame you if you feel scared during meditation. It IS spooky!

But at the end, it’s important to remember to not feed the fear, and simply remain in your power.
Stay in your light.
And let the true benefits of meditation supersede the fears that hold you back.

Happy meditating! 🙂


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Spiritual Art : How to Use Art Therapy For Self-healing

What are the different types of spiritual art that you can create? How can art therapy help you heal? Here’s a colorful post!

Even if you’re NOT an artist, you’ll want to try this! Because when I first began my spiritual journey, it invoked a random interest to start painting. And for months on end, I was creating spiritual art, without knowing why.

Reflecting back on those days, I can see how it became an outlet to channel my energy. Here’s a little bit of what was happening behind the scenes, before I share some tips to create your own inspirational artwork, regardless of how talented you think you aren’t (or are).

How I Expressed Myself With Spiritual Art

I had thoughts fluctuating between attaining enlightenment, and from finding my twin flame, to finding my life purpose and a devotional longing towards Lord Shiva. So, my paintings revolved around these themes too.

Then, for a short period, as I experienced a mystic’s lens of spirituality, I constantly craved to paint large canvases of the Universe. MY Universe, I’d call it.

5 Different Ways You Can Use Art In Your Spiritual Journey

As such, there have been many variations and types of spiritual art in my journey.

More recently, I have been inclined towards creating collage-styled artwork. I’ll share more about that next, and then walk you through some other art therapy techniques to help you in your journey towards self-healing.

#1 – Creating a Spiritual Collage

This has been so therapeutic, that I decided to create a fun workshop for everyone to join me in!

Spiritual collage by vasundhra gupta

The idea is to inspire even the non-artists to express their spiritual journey in the form of words, symbols, colors and patterns. If you’d like to join one of these webinars, drop me a note and I’ll let you know the schedule. 🙂

#2 – Morning Walks & Nature-Based Artwork

When I was swooning over bullet journal pages on Instagram, I really resonated with the idea of using mother nature’s fallen warriors as a reminder of our own memories during a walk.

So, all you need to do is go on a silent, mindful walk. No headphones, no walking partners, nothing! Just you, and your intention to reflect on something meaningful.

butterfly, nature, journaling, walking meditation, art therapy, spiritual art, natural beauty

As you spend 15-20 minutes reflecting, allow yourself to end the walk with a particular leaf, flower or feather that comes across your path. This must be a fallen one and not something you pluck.

Stick nature’s fallen warrior in either a notebook or loose paper, and pen your thoughts around your mindful walk. Your thoughts don’t need to be polished or fancy – they can be just as candid and raw as the very object you picked up. 🙂

#3 – Spiritual Art for Daily Life

Of course you don’t have to be an artist to create spiritual art. Sometimes, even the non-artists wake up with the desire to express themselves in creative ways.

Even if you don’t decide to paint a full-blown canvas painting of the Buddha, here are some more suggestions that can help you incorporate spiritual art into your surroundings.

Create your own bookmarks.

This can be as simple as drawing a lotus, butterfly or writing a quote on a rectangle paper. Here are some bookmarks I’ve created for myself!

Spiritual bookmarks
Design minimalistic birthday notes and greeting cards to spread your light.

Over the summer, my husband and I have been dropping random, positive notes around our city. Again, you don’t have to be fancy! Something as simple as, “the Universe has your back” written on a note can empower anyone. 🙂

thank you notes, spiritual art, spread the light, healing cards, spiritual cards, gratitude
Create an inspiration board with handwritten quotes and symbols.

My inspiration board has been a work in progress, and I’ve been experimenting with watercolors. But here’s an idea of what it looks like, at the time of writing this post.

inspiration board with handwritten quotes, spiritual art, art therapy, vision board

#4 – Spiritual Tattoos

If you’re daring (and willing) enough, get a tattoo! It can act as a great reminder to embody a certain message, symbol or value whenever we see it sketched into our skin.

tattoos for spiritual journey

Personally, I’ve been on and off the tattoo bandwagon for years now! And I haven’t ever been able to feel strongly enough about a symbol, to make it permanent.

But I do have some spiritual tattoo ideas that I’ve collected along the way, which I thought of sharing with anyone that’s interested.

  • Yin Yang – Symbolizes that there’s something good and bad in everything.
  • Spiritual symbols like a lotus, butterfly, Om, chakras, third-eye, etc.
  • Tree of Life – representing growth, and the circle of life and death.
  • Spiritual Mantras in native fonts, like Om Namah Shivay, written in Sanskrit.

#5 – Spiritual Art As Art Therapy

There are some incredible ways to use colors and creativity, to acknowledge and experience the divine in one’s life.

art therapy for self healing

Some of the other methods worth exploring, which I teach in my courses include:

  • Using colors to understand how energy flows in our body;
  • Color therapy to navigate shadow emotions and events;
  • Color therapy for Chakra balancing;
  • Using colors, shapes and symbols for thought transformation (NLP);
  • Art therapy to overcome fears and hurdles.

These are more advanced and exciting ways to transform our relationship with art. If you’d like to learn more about art therapy for self-healing, you’re welcome to drop me a note here! 🙂

Concluding Thoughts

You don’t have to be an artist to experience your creative side. And just like music, art can be a beautiful gateway into one’s soul.

What forms of spiritual art are you practicing that help you connect with the Universe? Drop a comment and let me know!


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Internalization: 5 Uncommon Ways to Embody The Spiritual Truth

To convert knowledge into wisdom, internalization is essential. Here are 5 uncommon tips to help you embody your spiritual truths!

I’ve read enough spiritual books to get the crux about many things, and every passing day, I have to remind myself to move past consuming more information, to actually embodying the knowledge. To practice internalization.

Why? Because knowledge can only take us so far. But until we don’t actually believe what we’re told by experiencing it first hand, it’s all going to blow up in our face when there’s chaos around!

So, if you have a learning plan, I want you to start thinking about creating an absorption plan too.

There are of course many practical ways in which we can “do what we’re told”, but I’d like to share some lesser known tips and tricks to really assimilate everything we’re consuming.

Absorption Plan : 5 Ways to Internalize The Truth

Before we start, I want to share a beautiful analogy that I heard in a recent spiritual retreat. Internalization was explained as similar to eating.

If we put food in our mouth, but spit it out, it has no value to us. This is what we typically do, when we’re mindlessly scrolling on social media. Nothing really goes in, we just zone out and gain little to no value.

If we went ahead and chewed the food a little, but then spit it out, we would get some value out of it. This is what we do, when we usually read endless spiritual articles or keep hopping from one workshop to the other.

However, if we actually swallow all the food we’ve been chewing, only then does it bring true value to our body. In the same way, our mind and soul can only be truly satiated, and change can only happen, when we assimilate, or digest everything we’re chewing on.

But how do we know what needs to be chewed, what should be internalized?

This was asked to me by one of my clients, as I explained the analogy to them. It’s a great question! And I want to remind you, that just like food tastes bad to our mouth and we’re able to reject it, the same is true for spiritual knowledge.

When something doesn’t resonate with us, we have an internal radar, a sense of discretion or discernment, which tells us, this is off.

Sometimes, it may happen that we eat our food and get a sore stomach afterwards. Same is for spiritual knowledge. Try to put things into practice. If over time, they make you feel worse, you’ll know they don’t work.

In that capacity, you’ll have internalized what you shouldn’t eat, and know not to eat it again!

Having understood the need for internalization in a magnified way, let’s look at the actual ways in which you can do this!

#1 – Take a nap.

I put this as the first point because that’s my favorite thing to do! Well, second to eating chocolate chip cookies. Anyway… How is napping relevant to spirituality or internalization?

It is. Because here’s what happens when you take a nap.

tired people taking a nap, internalization of the spiritual truth through sleeping

You not only unwind the conscious mind and allow your system to ‘reboot’, you also give the subconscious mind added time to process recent events. This added time is especially essential if you’re not someone that gets a full 8-hour sleep at night (as is true for probably every single one of us, except babies).

Does the 8-hour rule really matter? Actually, yes. The book Why We Sleep will prove this better with deep scientific research and evidence, but to give you an idea of what happens, this is what I can sum up.

When we’re sleeping, our mind has the opportunity to sort through the day’s thoughts, and decide what’s relevant and what’s not. This is why, sometimes, we have weird dreams. Now, if we don’t get enough sleep, we start facing challenges like –

  • Brain Fog. In other words, not being able to remember events clearly and in general being more forgetful or confused;
  • Deteriorating mental and gut health (because your body actually heals when you sleep, which it isn’t able to do now);
  • Not being able to stay focused or present, because now you have too many thoughts left unprocessed in your head;
  • And many, many other challenges.
So, internalization rule numero uno – give the subconscious mind enough time to process information from your waking state.

To understand it further, also think of this analogy.

Ever heard of the saying “sleep on it?”. Well, napping does help bring clarity. And in computer terminology, it gets rid of the overload that got accumulated in your ROM when you reboot your system. So when you wake up, you have fewer tabs open in your mind’s browser and can start fresh. 🙂

I love this video explanation as well on the benefits of napping, and the science behind why it works.

On another note, I also suspect that those that meditate for at least an hour a day are able to reproduce the same effect of information absorption, that a nap would. Hence, those that meditate a lot begin to need less sleep overtime.

I’m hoping some dedicated researcher reads this, and tests it out!

#2 – Practice A Bath Meditation.

Lately, my favorite way to check-in with myself and just be present to my own energy, is to practice bathing meditations.

bath meditation, internalization of the spiritual truth

All I do is stand with my back to the shower, and as the water pours down, I relax my muscles. Then, I reflect on the following questions –

How am I feeling today?
Has there been anything upsetting lately that I’ve suppressed? (denied myself the right to internalize stressful events)
How could I have handled those events differently?
What have I not fully processed yet, that’s still on the surface?

Am I ready to slow down and let it absorb?

After this, I release the heavy energy into the water by visualization and intent. And for all that I have missed absorbing, I let a bath oil help seal it in. Again with intent!

Bath meditation is just one of the many ways which we can practice internalization through self-reflection. I teach many modalities that deepen this practice, which you’re welcome to reach out for and learn more about.

#3 – Digest The Energy.

The reason we learn all the things that we do, is to be more lively and joyous in life. But seldom are we, at least not for long. So, it can help us to explore how this energy (vitality) moves through our system.

While studying about the subtle body, I learned about something interesting. The Prana or Chi is a life force that not only rides on top of the breath we inhale, it moves through our body through five key functions. And when even one function is out of order, our ability to be energetic goes down significantly.

spiritual book, internalization of the truth

Here are the five key functions and their roles:

  • Inhale,
  • Exhale (include excrete),
  • Digest or assimilate,
  • Grow,
  • Balance and sustain.

So in day to day life, become aware of these five functions by reflecting on the following questions –

  • Do I inhale fully? Am I permitting myself to fully take in life or am I resisting life in some ways?
  • Do I exhale fully? Am I able to release and let things go, or am I still holding on to the past?
  • Am I able to absorb what happens around me, or am I constantly losing track of things?
  • And, am I willing to learn and grow, or am I holding myself back by being in my comfort zone?
  • Do I feel safe in my body, and in my surroundings? Or are there things that stress me and make me react versus respond?

As you can probably tell, these questions help us with internalization by understanding the lifecycle of the prana as it flows in and out of us.

If we are able to stay open to what is coming, and let go of what is leaving, all the while staying present in the moment and fully experiencing it – we will automatically begin to feel like we’re in the flow of life and its wisdom.

#4 – Preach It.

I know, I know. It’s practice before you preach. But, if you can preach while you are practicing, it deepens your lesson.

black and red typewriter

Here are some things you can do, to deepen your internalization through dialogue with the outer world.

  • Talk about your day-to-day spiritual findings and lessons with your loved ones;
  • Keep a journal with your ideas and observations, especially noting down the most insightful things that you learn on any particular day. Every so often, go back and read your reflections, and let your own words preach to you!
  • Write about it for the world! That’s how my journey began as a writer – on Instagram.

You don’t have to prove anything to anyone, but in order to grasp the simpler truths of life, you want to live every moment remembering it. And don’t be shy in bringing those conversations to daily life – that’s the whole point of evolution, to pull everyone up with you!

#5 – Be a modern monk.

If you’ve ever been acquainted with the presence of a monk, you’ll notice how slow and conscious they are of every movement. Through Buddha’s stories, we learn that even though he and his monk disciples walked slowly wherever they went, they covered large distances on foot. They still reached where they intended to, without rushing.

monks, buddhism, internalization of the spiritual truth

Now, let’s think about ourselves. Even when we’re not rushing, how present are we in the moment?

How often do you go down the same route and see something ‘different’ out of the blue? Or, you re-read a book, or rewatch a movie and realize that you missed something so cool the first time.

There’s so much in our present moment just waiting to be absorbed. But we’re not in the moment, we’re in our heads. So it takes us a while to really absorb anything!

Of course, you don’t have to become a monk to gain benefits. You can make small changes and see results.

Back in the day, such people were called lay disciples. Ones that didn’t want to renounce the world but still wanted to experience a higher quality of life. Like you and me. We can be modern monks!

What are some practical ways to slow down and do more of what the Buddha did? Here’s a handful.

  • Consume less knowledge, use more inner wisdom.
    Our biggest problem is thinking that we don’t know enough, and not realizing that we already have everything we need. As long as we’re chasing external knowledge, we never put our inner wisdom into use. So, here’s my little checklist.
    • Stop trying to finish dozens of books for your Goodreads challenge (guilty). Try to actually implement what you’ve learned from all those books and blogs.
    • Ask yourself how to handle your problems, before seeking external advice.
    • And, simplify your life by unfollowing people from social media, and unsubscribing from unnecessary email notifications!

Oh and, if you want more inspiration (and reality checks), I highly recommend reading Notes on A Nervous Planet, which pretty much nails this subject with a compelling rant!

  • Achieve less.
    I spoke about my own workaholic tendencies a while back, and will redirect you to my tips on how to do what’s essential, if you’re having a tough time balancing work-life or overcoming over-achievement tendencies.
  • And practice self-isolation like a monk. These unprecedented times are a great opportunity for us to shed our behaviors and go deep within, to reflect on our true nature.

More Ways to Practice Internalization

Of course, the more obvious ways to internalize daily wisdom include –

  • Meditating on a certain event. Sit down with the intent to replay an event in your head, and process your emotions around it. Here are some of my tips around sitting still more effectively.
  • Mindful walks. Use time during walks to let your mind wander, and reflect on the past hours, days or months.
  • Practice journaling your reflections through prompts.

Spending time with our thoughts is the key way to process them. In that sense, we are able to keep what’s relevant, shape newer ways of looking at something, and discard what no longer holds value in our journey.

Concluding Thoughts

There are undoubtedly countless books, courses and learning material available on our journey. Internalization isn’t about knowing everything in small doses – it’s just about knowing a few things fully.

I love the belief that if we could do even one thing right, with full awareness and presence, we would learn more about life than through any other type of half-hearted action.

NOTE: This post contains affiliate links. This means that at no added cost to you, every purchase you make through these links brings a small commission to my blog. This helps support my work. Thank you for your consideration! Here are other ways to support and help this blog grow.


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