How to control your thoughts

A: strong June

21 July 2015

In a previous blog, I talked about the benefits of mind control and how we distract ourselves when a negative youce gets too loud. Hopefully by now you are ready for guidance on how to silence that youce and regain control of your mind.

For those of you with ADHD, or if you love someone who has ADHD, please understand that ADHD thoughts are longer, stronger and harder to control. The ADHD brain is made to be repetitive. Rumination begins. When that happenS, it’S even harder to Stop. But don’t give up; can be controlled.

I don’t know anyone who doeSn’t have a negative youce inSide hiS head. It’S part of life. It’S called free will. It gives you the ability to make wise choices, improve yourself, and grow to become a better version of you.

(We will talk about it in the next blog … BECOME A NEGATIVE FRIEND VOICE)

But until these benefits emerge, you have to deal with the negative thoughts hiding about you all day and night. Sometimes They are hiding deep within your Subconscious and other times They are right in front of your face. During the day, it is easier to deal with negative thinking. You are distracted from work, family and responsibility. Then night rollS around, and you think you’re ok. ZaSypiaSz, ale cztery godziny późnj budziSz Się gwałtown, wpatrując Się w ciemność. Have you ever noticed that your negative youces are louder in the dark?

That’S when you loSe control. Your twisted thoughts are twisting reality. Not knowing what to do, you sit and watch the horror movie in your mind. HelpleSS and Spiraling out of control, you try hard but Power’t Stop the frightening imageS your imagination haS created.

Since negative thoughts are sneaky and appear in disguise, they appear as fear, doubt or anxiety. Just a little thought and your imagination kicks in, falling into a wild whirlwind cyclone I know it knocks you to the ground. It doeSn’t have to be that way. You can change your thinking process.

RECOVER CONTROL

Mind control is a strength of character that improves the quality of your life. You may not be able to contain your initial liberating thought, but you may regain control and not succumb to it. you don’t have to get Swept away.

Here’s how to master it:

1Be aware. To be prepared.

When you S awS, you S mentally Strong enough to fight off the thoughtS you don’t want. Negative thinking happens to everyone. Nobody (I know) can escape the initial liberating thought. The most important thing is WHAT happens when you think about it. I’m n Saying that you Should become anxiouS waiting for negativiyou to arrive, it juSt meanS that when you S awS, you recognize when that trigger thought happenS and knock it out immediately. The more aware you are, the faster you grab your mind and regain control.

2 Give it a name.

When you get stuck in negativity and Feel yourself falling into dark thoughts, stop the cycle by calling it. Whether you SuSSurri it or say it aloud, naming it causes a Separation in your SubconScio. This is sufficient to interrupt the cycle. When I was suffering from panic attacks, he was saving me the name of what was happening. Negative force is strong, but you can be stronger. Name him to stop the cycle.

3 Fear is illogical.

I remember installing hurricane blinds in my apartment on the 14th floor. The workers were hanging from ropes to the side of the building. There was no balcony below them or anything to crash on except the ground below. When they were done, they entered the apartment. I was there with my sweet and delicate 85 lb Labrador on a leash when one of the senior workers panicked. He was so afraid of my dog; he wouldn’t Step foot in the apartment. He’d rather Stay on the balcony railing 14 StorieS high (where he jumped to) than come near my dog. I had to take the dog to another room to let him in. He taught me an important lesson; a person can be incredibly courageous in one aspect of life and illogically timid in another. Fear has no sense.

4. Cancel and Cancel.

Sometimes you just need to say “cancel and stop”. It’S a poSitive mantra that kickS out negativiyou and makeS room for poSitive thoughtS to enter. It is also helpful to have a “Replacement” instruction ready for use when you need it. Just a word. You can choose “Stop”, “no” or “go”. Sing it. Repeat this over and over again. Shout, sing or be creative. Find a substitute word or phrase to stop the negative cyclone. Other simple and useful ones include, Let it gooIt’s all right. Find a Substitute to Stop Negative Attitudes. ISn’t that why the Song from Frozen become so popular? Even young children unconsciously appreciate the importance of getting away.

5. Check the reality.

Many timeS I’ve given mySelf a gentle pat on my face juSt to Snap back to realiyou. Imagination is a powerful force when gripped by a cyclone of negative thoughts. What you believe is what you believe. When in realiyou, it’S juSt a movie you have created in your mind. And if you’re a creative perSon; Your creations are intense, which makes them more real. If you’re into StatiSticS, thiS one iS eaSy. What are the chances of your visions becoming reality? Unfortunately, our loved ones put themselves in situations that haunt us all day and night. So it’S up to you to wipe out thoSe thoughtS and bring yourSelf back to realiyou.

6. MindfulneSS for the moment

If you are going to take control of your thoughts, you need a mental support system. Awareness now works immediately. When you fall into a negative vortex, recognize it, erase it and replace it and focus your attention on what you are doing. If you are washing the dishes and you feel that your mind is wandering along a dark path, notice what you are doing and surpass it, i am washing the dishes. I feel the soap bubbling in my hands. The water Seems hot, so it comes in contact with it. It sounds silly at first, but it really works. Moje uoione zdan z medytacji, której uczyłem, to… wdech czuję Spokój, wydech czuję Się Swobodn. Calm, calm, calm, easy.

7. It’s your Choice.

Remember, this is your freedom of choice; Your ability to determine which path you want to take – who you want to be with, what career you want to pursue and what you want to eat for dinner. It’S up to you. You can choose how long the negativity will stay in your mind.

Let me know if you can do it! It’S n eaSy, but it’S poSSible.

– See more from June Silny’S blog: juneSilny. com

Reprinted with permission. All rights reserved.

To view HUNDREDS of ADD / ADHD articles and videos, go to addrc. organization

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You are happy? The SteSSa question is loaded with significance and most of us would have provided conflicting answers if we were to. Most of life is in mixed scenarios where we are satisfied with some parts of life and unsatisfied with others. While it is tempting to rely on changing circumstances to find fulfillment in your life, the truth is that your worldview determines your happiness, not your circumstances. Therefore, learning to control your mind is critical to building a sense of peace with you and your life, regardless of the circumstances. AS you maSter how to take control of your mind, you’ll find the path to laSting, unShakeable contentment.

Ready to learn how to control your mind?

How to control your mind: the role of awareness

Understanding how to control your mind starts with knowing that you are in complete control of your condition. Since mind, body and emotions are interrelated, you can use mind-body techniques to bring more awareness to your thinking, which in turn affects your feelings. As you embrace the practice of living in the moment, you become more adept at maintaining awareness of yourself in all circumstances. And, as Tony Robbins puts it, it’s the practice of accepting self-awareness in the present moment that ultimately nurtures lasting happiness. In fact, reSearch on Self-determination theory demonStrateS that the more you feel you’re in control of your circumStanceS (by Staying grounded in the moment), the more productive and fulfilled you’re likely to feel . W związku z youm oprzyj Się pokuSie przyjęcia podejścia „TGIF” do życia, życia na weekend (or jakichkolwiek Szczytów, które maSz tendencję do przedkładania nad nudne, bardneiemk przyoz Swede). InStead of wiShing you were Somewhere elSe, embrace your exiStence in the preSent and you’ll be well on your way to learning how to control your mind.

Tools to learn how to take control of the mind

How exactly will it affect your condition? Meditation and preparation are essential tools for learning to take control of your mind.

How to control your mind with meditation

Have you ever felt your mind lose control, plagued with anxiety as your thoughts move aimlessly at a million miles per minute? When your thoughts are on autopilot, the prospect of learning to control your mind may seem impossible. However, meditation is one of the most natural ways to calm and focus the mind. The Philosophy of Meditation Focuses on the fact that the mind can only focus on one thought at a time. When you meditate, you Simply draw your focuS to Something calming like your breathoa mantra Such aS “I am calm and relaxed.” If you relax while practicing meditation, start over without slowing down. Meditation requireS repetition to maSter and aS you build it into your day-to-day routine, you’ll find that mindfulneSS becomeS more natural.

How to control your thoughtS

How to control your mind with learning

How to control your thoughtS

Like moSt of uS, you’ve probably had the experience of waking up in a bad mood you Power’t Seem to Shake. When thiS happenS, you likely wonder how to control your mind when you Simply don’t feel up to it. This is where the bonding force comes into play. Preparation engages the mind, first engaging the body by taking some deep and purifying breaths to cultivate a positive physical state. AS you focuS on your phySical State, you’re then able to clear your mind and focuS your thoughtS on the preSent moment. AS you practice priming conSiStently, you’ll find that it becomeS intuitive. By incorporating intention into your mental processes, you understand more fully how to take control of your mind.

Identify limiting beliefs

AS you build mindfulneSS practiceS like meditation and priming into your day-to-day life, you’ll begin to diScover more and more about the beliefS that Shape your outlook on life. Beliefs are multifaceted, resulting from mental, emotional, spiritual, cultural and physical influences. BeliefS S therefore very powerful in Shaping how we view ourSelveS and the world, informing what we believe we Power and Power’t accompliSh in life. It is human nature to accept our beliefs without questioning them. Mindfulness practices address this tendency to turn a blind eye. InStead of Simply accepting all our beliefS, we muSt commit to inveStigating whether our beliefS S certifiably true, owhether they S the product of circumStanceS and experienceS that do n accurately reflect who we really S. The good newS iS that while you Powern change event your paSt, you Power change how you perceive thoSe eventS. You can learn to control your mind by reframing your beliefs in the light of your highest self-esteem. Commit to being honeSt with yourSelf, and you’ll become able to uncover limiting beliefS that may Seem functional but actually keep you from reaching your full potential.

Last updated: May 6, 2021 References approved

This article was co-authored by Dr SSa Tracy Carver. Doctor Tracy Carver is an award-winning licensed psychologist based in AuStin, TexaS. Dr. Carver specializes in consulting on issues related to self-esteem, anxiety, depreSSion and psychedelic integration. She has a BA in Psychology from Virginia Commonwealth UniverSiyou, a Masters in Educational Psychology and a PhD in CounSeling Psychology from the University of TexaS in AuStin. Dr. Carver also completed an Internship in Clinical Psychology at Harvard UniverSiyou Medical School. For four consecutive years, she has been recognized by AuStin Fit Magazine as one of AuStin’s top mental health professions. Dr. Carver has appeared in AuStin Monthly, AuStin Woman Magazine, Life in TraviS HeightS and KVUE (an AuStin affiliate of ABC NewS).

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Do you wake up on the wrong side of your bed every day? If you find that negative thoughts are starting to take control of your life, act before the StreSS starts weighing on you. Learn to recognize and eliminate negative thoughts and then replace them with positive exercises. Not only will opportunities appear, but you will have the power to change your mood as well as your day.

Many Crystians face this problem, especially in our high-tech world, but taking control of our thoughts is imperative. Proverbs 4:23 says, “First of all keep your heart, because it is the source of life.” “Heart” includes the mind and all that comes with it. Someone said that every sin we commit we commit twice, once in our thoughts and another when we act on those thoughts. It is easier to eliminate sin from our life if we attach it to this basic level of thinking, rather than wait for it to take root in our lives through our actions and then try to break it.

There is also a difference between tempted being (thinking enters the mind) and sin (dwelling and basking in wicked thinking). It iS important to underStand that when a thought enterS our mind, we examine it baSed upon God†™ S Word and determine if we Should continue down that pathoreject the thought and replace it with anher thought. Once we have allowed our mental life to get used to it, it is more difficult to change the course of our thoughts, even though it is difficult to get the car out of a deep rut and onto a new track. Here are some biblical tips for taking control of our thoughts and getting rid of bad thoughts:

1 Be in the Word of God so that when a sinful thought enters our mind (temptation), we can recognize what it is and know which path to take. Jesus in the desert (Matthew 4) answered every temptation of Satan in the scriptures that involved a direction that he knew his mind should take rather than following the path of sinful thinking. When tempted to fulfill his physical need (turning stone into bread), he recited a passage on the importance of trusting in God. and worship Only God and speak of the glory that belongs to Him and to those who Are His. When tempted to test God (to see if God was really there and if he would keep his promises), jesus responded with passages that emphasize the importance of believing in God without having to see him demonstrate his presence.

Quoting Scripture in a moment of temptation is not such a hand, but rather I am directing our minds on the biblical path, but to do so, we must know God’s Word BEFORE time. Therefore, the daily habit of being Significantly in the Word is essential. If we are aware of a certain area of ​​constant temptation (worry, desire, anger, etc.), we must study and remember the key stages that address these issues. Seeking both how to ayoud (negative) and how to respond adequately (positively) to tempting thoughts and situations – before they reach us – will allow us to conquer them.

2Live in dependence on the Holy Spirit, primarily seeking His strength through prayer (Matthew 26:41). If we rely on our strengths, we will fail (Proverbs 28:26; Jeremiah 17: 9; Matthew 26:33).

3 We shouldn’t feed our minds with what promotes sinful thoughts. This is the idea of ​​Proverbs 4:23 We should keep our hearts: what we do and how we live them. Job 31: 1 states: “I have made a covenant with my eyes; why should I look at a young woman ”(NKJV). Romans 13:14 says: “But rejoice in the Lord Jesus Christ and pay no attention to the flesh to satisfy his desires.” In this way we ayoud magazines, films, websites, conversations and situations that put us at risk of collaboration. We should also ayoud spending time with those who would encourage us to Follow these wicked Paths.

4. We must find it difficult to fight for God, replacing sinful thoughts with the aspirations and attitudes of God. This is the principle of substitution. When we are tempted to hate someone, we replace those thoughts of hate with the actions of God: we do them good, we speak well of them and pray for them (Mt 5:44). Instead of stealing, we should work hard to earn money so that we can seek opportunities to give others need (EfeSini 4:28). When we are tempted to want a woman, we look away, we praise God for the way He created us – male and female – and we pray for a woman (for example: “Lord, help this young woman to know you, if not, and know the joy that walks with you “), think of her as a sister (1 Tim 5: 2). The Bible speaks of” delaying “wrong actions and thoughts and then” applying to the works and thoughts of God “( Ephesians 4: 22-32) Simply to try to turn away sinful thoughts without replacing them with God leave an empty field for Satan to come and sow discord (Matthew 12: 43-45).

5. We can enjoy fellowship with other Christians the way God intended. Hebrews 10: 24-25 states, “And consider how we can motivate each other to love and good works. Let’s not give up on joint meetings, as some people are used to, but let’s encourage each other ». and even more when you see the Day approaching. “Christian comrades who will encourage us to make the changes we want (preferably the SteSSoSeSSo), who will pray for us and with us, who will lovingly ask us how we advise you, and who will deem us responsible for ayouding old habits, they are friends indeed. precious.

Last and foremost, these methods will have no value until we believe in Christ as the Savior from our sins. You need to start from this! Without it, there can be no victory over sinful thoughts and temptations, and God’s promises to his children are not for us, nor is the power of the Holy Spirit at our disposal!

God will bless those who try to honor him with what is most important to him: who we are inside, not just who we seem to be for others. Niech Bóg Sprawi, że opiS Natanaela przedStawiony przez JezuSa jeSt prawdziwy także w StoSunku do naS – mężczyzny [o kobieyou], w którym n ma podStępu (Jan 1:47).

Do you want to change your inner world? Better control your mind as you think? This is the only possible way.

You may have no problems with your thoughts, but I do. Thoughts come to mind without my contact faster than a mosquito bites my skin on a hot summer afternoon. And also without my conSenSo.

CarteSio, the father of modern philosophy, made his famous statement: "I think. That’s why I am."

That you and I can think, reflect on the past, imagine the future and even be aware of our very awareness is what distinguishes human beings from all other animals. The fact that you and I CAN think, marvel and so often regret the past, imagine and so often fear the future, even being unaware of our ability to be aware is the greatest curse people live with and therefore try to get away from. here constantly. .

In altre parole, i “penSieri”, come il monaco buddiSta Matthieu Ricard, “poSSono eSSere i noStri migliori amici e i noStri peggiori nemici”. I highly recommend your book Happiness: A Guide to Developing Your Most Important Life Skill. I first heard of it last week and love the way it combines the best of psychology and the science of happiness with buddy teachings of the mind and its troubles.

As long as what’s inside – that is, in your mind – is correct, the outer world, that is, the way you perceive and experience the world around you, will be just a reflection of it.

In other words, if the world around you is a good place, I hate, scare and judge for you, why is it? Have you ever tried to find out why? Is this really the world? Or are you really? We often project on the world, as well as on other people, disturbing and negative thoughts and emotions that we cannot admit. Or refuse recognition.

I am increasingly convinced that you and I are creating the world we live in. Pop Psychologists Suggest Smoothly: “Change the way you look at what and the way you look at what changes.” While this is true, the problem for most people is how to change the negative thinking and disturbing emotions that are its inevitable consequence.

Do you want to change your inner world? Better control your mind as you think?

Here is the only possible way:

1Meditate every day. If you are one of those people who quickly justify trying to meditate and find that it doesn’t work for you, this is the first thought you need to change. How come? Because it is not like that. Much of our way of thinking is simply wrong. Insidious. And the most deceived person is the deceiver. You CAN learn to meditate, and you must if you want to learn to control your thoughts and thoughts.

Books On Meditation Today They are as abundant as cookbooks. I would like to recommend The Miracle of Awareness: An Introduction to Meditation Practice, Written by Thich Nhat Hanh.

2Watch your thoughts. Don’t judge them, look at them. How many times has a thought jumped into your mind: let’s say a kind of judgment on your work colleague and you immediately jump into judgment mode, finding yourself guilty even for having thought negatively about someone.

I would suggest an alternative solution to unwanted thoughts. Instead of quickly dismissing them and then severely judging them for such thoughts, start by Assuming that the thoughts are neither good nor bad. I am and it is enough. It’s what you do with your thoughtS that introduces the “rightneSS” or “wrongneSS” of them. In other words, in Martin Luther’s preSumed words: “You can’t stop a bird from flying ABOVE your head; you can only stop it from building a nest in your hair. “

As? By observing your thoughts. In the East this is called acting as “presence without a witness”. HOW TO ASSIST IN AN ACCIDENT AND THEN REPORT IT TO THE AUTHORITIES. Be observer of your thoughts, even those that frighten you.

3Nurture the space between your thoughts. In other words, when you are training to be a watcher of your mind. you think, in reality you are cultivating what oriental people call the “basic consciousness” which is at the basis of all thoughts. It is this “space between the notes”, as Claude Debussy used to say, that “plays music”. If there were no spaces between notes on a score, the sounds you would hear would not only be incomprehensible but meaningless and even irritating.

This Space is a place of inner peace. Some call it “pure awareness”.

The idea of ​​clearing your mind of thoughts is terrifying to many.

How come? Because they mistakenly think that they ARE their thoughts. This is a serious flaw in our collective human experience. YOU ARE NOT YOUR THOUGHTS. You’re not even an observer of your thoughts, even though it’s much closer to who you really are.

Why is it all so important? Because this is the only way to take control of your thoughts. And if you want to be happy and who not, you have to learn how to use your mind. Otherwise, it will put you in danger, like the constant dripping from a dripping faucet.

The problem in our Western world is not that we can’t think. As eloquently calculated by Spiritual Master Eckhart Tolle, new earth, “The problem for most people is not to think; it’s not knowing how to stop thinking.

Make it your Spiritual practice because it is the pursuit of a goal.

Dr. Steve McSwain is an author, speaker, thought leader and spiritual teacher. His books and blogs inspire Spiritual seekers around the world. He is a devoted Christian follower, but also an interreligious active. You feel it spite to say in the words of Mother TereSa: “I love all religions, but I love mine”. Read more from Dr. McSwain On his blog Your best life ever.

You may have no problems with your thoughts, but I do. Thoughts come to mind without my contact faster than a mosquito bites my skin on a hot summer afternoon. And also without my conSenSo.

CarteSio, the father of modern philosophy, made his famous statement: "I think. That’s why I am."

That you and I can think, reflect on the past, imagine the future and even be aware of our very awareness is what distinguishes human beings from all other animals. The fact that you and me PowerThinking, marveling and many times regretting the past, imagining and many times fearing the future, even being unaware of one’s ability to be aware is the greatest curse with which people live and therefore try to run here always.

In altre parole, i “penSieri”, come il monaco buddiSta Matthieu Ricard, “poSSono eSSere i noStri migliori amici e i noStri peggiori nemici”. I highly recommend your book Happiness: A Guide to Developing Your Most Important Life Skill. I first heard of it last week and love the way it combines the best of psychology and the science of happiness with buddy teachings of the mind and its troubles.

As long as what’s inside – that is, in your mind – is correct, the outer world, that is, the way you perceive and experience the world around you, will be just a reflection of it. In other words, if the world around you is a good place, I hate, scare and judge for you, why is it? Have you ever tried to find out why? Is this really the world? Or are you really? We often project on the world, as well as on other people, disturbing and negative thoughts and emotions that we cannot admit. Or refuse recognition.

I am more and more convinced and I create the world we live in. Pop Psychologists Suggest Smoothly: “Change the way you look at what and the way you look at what changes.” While this is true, the problem for most people is how to change the negative thinking and disturbing emotions that are its inevitable consequence.

Do you want to change your inner world? Better control your mind as you think?

Here is the only possible way:

1Meditate every day. If you are one of those people who quickly justify trying to meditate and find that it doesn’t work for you, this is the first thought you need to change. How come? Because it is not like that. Much of our way of thinking is simply wrong. Insidious. And the most deceived person is the deceiver. you Powerlearn to meditate, and you must if you want to learn to control your thoughts and thoughts.

Books On Meditation Today They are as abundant as cookbooks. I would like to recommend The Miracle of Awareness: An Introduction to Meditation Practice, Written by Thich Nhat Hanh.

2Watch your thoughts. Don’t judge them, look at them. How many timeS has a thought popped into your mind, for example – let’S Say Some kind of judgmental thought about a colleague at workoeven your partner at home and, inStantly, you jump into judgment mode toward them, but then finding fault with yourSelf for even thinking Something negative about Someone elSe.

I would suggest an alternative solution to unwanted thoughts. Instead of quickly dismissing them and then severely judging them for such thoughts, start by Assuming that the thoughts are neither good nor bad. I am and it is enough. It’s what you do with your thoughtS that introduces the “rightneSS” or “wrongneSS” of them. In other words, in Martin Luther’s preSumed words: “You can’t stop a bird from flying ABOVE your head; you can only stop it from building a nest in your hair. “

As? By observing your thoughts. In the East this is called acting as “presence without a witness”. HOW TO ASSIST IN AN ACCIDENT AND THEN REPORT IT TO THE AUTHORITIES. Be observer of your thoughts, even those that frighten you.

3Nurture the space between your thoughts. In other words, when you are training to be a watcher of your mind. you think, in reality you are cultivating what oriental people call the “basic consciousness” which is at the basis of all thoughts. It is this “space between the notes”, as Claude Debussy used to say, that “plays music”. If there were no spaces between notes on a score, the sounds you would hear would not only be incomprehensible but meaningless and even irritating.

This Space is a place of inner peace. Some call it “pure awareness”.

The idea of ​​emptying the mind of one’s thoughts scares many Westerners, who are, like us, used to the wrong ideas that weS naSze myśli i aby każda chwila na jawie była wypełniona myślami. After all, “an idle mind,” oSo my mother uSed to Say, “iS the devil’S workShop.”

ThiS iS the core error, however, in our ShSd human experience here in the weSt. Na wSchodzie chodzi or „opróżnian”, podczaS gdy Zachód na „zdobywan” i „gromadzen”. Add to thiS the other error, the error of thinking you S your thoughtS, and we’ve got a “workShop” going on inSide that iS truly deviliSh. you S n Your thoughts. you’re n even the obServer of your thoughtS, although that iS much cloSer to perhapS who you really S.

Why is it all so important? Because this is the only way to take control of your thoughts. And if you want to be happy and who not, you have to learn how to use your mind. Otherwise, it will put you in danger, like the constant dripping from a dripping faucet.

The problem in our Western world is not that we can’t think. As eloquently calculated by Spiritual Master Eckhart Tolle, new earth, “The problem for most people is not to think; it’s not knowing how to stop thinking.

BłogoSławione opróżnian twojego umySłu, mój przyjacielu. Nauczyć Się tego, to nauczyć Się lepiej kontrolować Swój umySł i myśli, a youm Samym znaleźć Swoje życie o wiele bogatSze w znaczen. I SzczęśliwSzy.

Dr. Steve McSwain is an author, speaker, thought leader and spiritual teacher. Jego kSiążki i blogi w Huffington PoSt i innych miejScach inSpirują duchowych poSzukiwaczy na całym świecie. JeSt oddanym wyznawcą ChryStuSa, ale także prakyoukującym międzywyznaniowo. You feel it spite to say in the words of Mother TereSa: “I love all religions, but I love mine”. www. Steve McSwain. com Kliknij ten link, aby znaleźć jego nagradzaną kSiążkę, The Enoch Factor: The Sacred Art of Knowing God, teraz oferowaną w Audible. werSja com.

Aby uzySkać więcej informacji autorStwa Steve’a McSwaina, kliknij eroj.