Breathe - Relax – Meditate 

                          Easy Practices for Everyone

Guided meditations to efficiently reduce stress promote relaxation and resolve interrupted healing.

What is Meditation

The Essence

Meditation exercises are basically mental disciplines aimed at developing skills to regulate where our attention is focused. Although there are many different varieties of meditation, the essence of meditation practice is cultivating an attitude of non-judgemental awareness whilst deliberately directing attention to the senses (focusing on the breath, sounds, smell, touch, etc), body consciousness, consideration of a subject, object or process, and mindfulness etc.

Reduce Internal Chatter

Meditation can create a state of consciousness that reduces internal chatter. It has been described as “thoughtless awareness” (Ramamurthi, 1995) and as such is very different to rest or sleep.

Scientific research has shown that meditation has many benefits such as:-
•    Slowing down the aging process
•    Alleviating pain
•    Improving sleep
•    Lowered serum cholesterol level
•    Increased blood flow to brain making us smarter
•    Improved memory

Why Meditation

Be Happy, Positive and Healthy

Meditation promotes feelings of deep relaxation and stress relief, improves concentration and self-control, enhances a positive mood and resilience to negative life events as well as promoting emotional stability. Improvements may also be seen in the quality of sleep, work efficiency, and ability to learn.

Studies further indicate meditation has a role in the prevention of stress-related illness such as respiratory, hypertensive and cardiovascular disease. For example, positive improvements have been seen in patients with asthma after only four weeks of training. 

The practice of meditation has also shown:-
•    Increased feelings of happiness
•    Reduced levels of anxiety
•    Reduced levels of depression
•    Increased sensitivity
•    Increased compassion
•    Increased emotional awareness. 

Know Yourself

The practice of meditation assists the mind in dealing with thoughts and emotions. Meditation also exercises the mind and allows you clearer access to your strengths for self-healing. The practice of meditation further develops a greater awareness of your subconscious and therefore a more accurate knowledge of yourself.

Investment in De-stressing

Stress increases the incidence of damage and genetic mutations to our DNA, impairs the body’s ability to repair the damage and increases oxidation.  A common trigger for many diseases, inappropriate or excess stress also accelerates age-related brain cell loss. Given that our mental state may promote or slow the onset of age-related diseases, looking after your mind would seem to be a good way of looking after your genes. Meditation does just that!

Feel Better

The University of Massachusetts Medical School has completed twenty eight years of research on meditation that shows consistent, reliable and reproducible reductions in medical and psychological symptoms across a wide range of medical diagnoses including chronic pain conditions, anxiety and panic attacks.  In addition, the school has discovered that meditators have a heightened sense of self and a greater ability to act effectively under high degrees of stress.

Save Money

Meditation reduces the cost of medical treatment when used in an integrative approach.  Randomized clinical trials (Kabat-Zinn, Wheeler, et al 1998) have shown that guided meditation, when used in an integrative approach, increased the rate of healing by approximately four times thus reducing cost. The same study found that the integration of meditation into conventional medical treatment for basal cell carcinoma also reduced treatment cost.

Exercise The Mind And Reap The Rewards

We all know that we can train our physical body and gradually develop stamina and flexibility by exercising regularly. The same rules are true for the mind. Numerous studies have demonstrated that it is possible to develop greater intelligence, creativity, and other mental capacities, now known as brain plasticity. With regular practice of meditation, your mind will become clearer, more composed and powerful. You will be able to apply yourself to any task or activity with greater mindfulness and efficiency.

Feeling More Alive

Results of practicing meditation can include feeling more 'alive', enhanced feelings of calm and heightened awareness. Meditation offers many long-term health benefits such as reduced stress, reduced blood pressure and improved healing potential.

Fulfillment and Success

Creative meditation can also help us with developing and strengthening particular qualities of our nature. It can also invite more possibilities and potential into our lives. For example, creative visualization, one of the most used methods of creative meditation, can assist us with fulfilling personal desires, such as succeeding in professional life or attracting happiness.  Our subconscious mind does not discern between imaginative and real-life stimuli. Although an impression may last only seconds, the subconscious mind can trigger similar emotional, mental, and psychological reactions repeatedly. Thus, by bringing desirable emotionally charged images into our awareness we can exercise productive control over our imagination and influence the positive qualities of our mind.

How Meditation Works

Heal Yourself

Research carried out by the University of Massachusetts Medical School suggests the mind affects the healing process all the way down to the level of gene expression and control of the cell replication cycle.  Research professor and author, Dr Candace Pert, and associate research professor Dr Mike Ruff, best known for their discovery of the opiate receptor, a mechanism of cellular communication in the brain, have been at the forefront of immunology and have measured the relationship between our emotions and the way our bodies heal.  They discovered a link between the bodies’ energy centres and the presence of chemicals that are vital to the functioning of the immune system. The evidence suggests that we are able to direct our bodies to heal themselves. 

Live Well Longer

Studies have shown that meditation causes changes to the brain chemistry that result in positive effects throughout the body.  Changes in dopamine correlate with increased theta activity, and also increases in levels of melatonin and serotonin both of which have been cited as playing an important role in mood stabilisation, stress prevention and a reduction in depression. In addition, melatonin stimulates the immune system and the body’s defence system against aging.

Meditation causes changes including:-
•    Increased glutamate levels (to enhance awareness)
•    Increased beta endorphin levels (reducing fear and pain, enhancing joy and euphoria)
•    Decreased cortisol levels (reducing stress)
•    Increase in anginine vasopressin (decreasing fatigue, improving learning ability)
•    Increased use of parts of the brain that promote sustained attention and emotional regulation

A Tool in Recovery

During meditation the brain’s activity alters significantly, as can be mapped by a device called an electroencephalograph (EEG) and magnetic resonance imaging (MRI). Scientific studies show that the regular practice of meditation can be a powerful healing tool. In fact, there is now clear evidence from studies of long-term meditators that meditation produces profound changes in the brain, and that recovery from some physical and emotional illnesses is assisted by the practice of meditation.

Soothing the Nervous System

Resting the mind has a dramatic effect on brain activity. When the brain moves into an alpha wave state many physiological changes occur starting with the autonomic nervous system. One of the main roles of the autonomic nervous system is to regulate glands and organs without any effort from our conscious minds. Meditation can therefore have a direct impact on the way in which various glands and organs work.

The autonomic nervous system is made up of two parts, the sympathetic and the parasympathetic. These systems act in opposite yet complementary ways: the sympathetic nervous system ‘revs up’ the body, while the parasympathetic calms it down. Chronic stress or burnout can occur when the sympathetic nervous system dominates for too long. During an alpha wave state (which can be induced by meditation), the parasympathetic half of the autonomic nervous system comes to the fore. This results in lowered blood pressure and heart rate, a reduction in stress hormones and slowed metabolism. If meditation is practiced regularly, these beneficial changes become long term.

As indicated above, research combining current technological innovations (magnetic resonance imaging, or MRI) and the talents of long-term meditators has revealed marked changes in both brain function and structure (brain plasticity). The western scientific evidenced based validation of these changes adds considerable weight to many of the claims made by advanced meditators for centuries.

Regular meditation can be used to help treat a range of disorders including:-
•    Anxiety
•    Chronic pain
•    Depression
•    Headaches
•    High blood pressure
•    Insomnia
•    Migraines
•    Stress
•    Life-threatening physical illnesses
•    Recovery from accident or illness
•    A sense of rootlessness or purposelessness.
•    Post Traumatic Stress Disorder


Breathe – Relax – Meditate

The Meditations - Signposts and Journeys

Reading about life and living it are two entirely different experiences, and so it is with meditation. The methods used within the meditation practices are consistent with authentic ancient meditation teachings and integrate mindfulness, concentration and visualizations.

As in life, practical guidance is a necessary part of the introduction to the methods and techniques of meditation.  Even though you may feel a positive effect immediately from the practice of relaxation and meditation techniques, we suggest you incorporate these practices into your daily life for some months before judging the full benefits.

Although each CD in the series is different, there are similar signposts and journeys through each major meditation that are described here.


This is a systematic process through which we leave behind our external environment and begin the journey inwards.  Each meditation practice guides your attention inwards through the levels of your own body, breath and mind whilst allowing your awareness to come to rest in a very relaxed state of deep stillness and silence. The noises outside and inside are visualised. You become aware of your breath, the contact points of the body and its place on the floor, and then of the stillness of the body.

There is no control or suppression. During the process allow thoughts, impression, sensations and images to flow. It is the nature of the mind for thoughts to come and go. As part of the process these thoughts will have less of a hold, enabling you the freedom to let them go with greater ease.

The Contact Points

Here you’ll develop an increasing awareness of the contact points of the body – where the lips touch, the eye-lids touch, and the area between the body and the floor – which allows a heightened sensitivity during the process of internalization. The awareness helps the meditator stay present and avoid ruminating on the past or planning for the future.


Affirmation (or Sankalpa)

A positive affirmation acts like a seed that is sown into the subconscious (see below).

Body Scan (or Rotation of Consciousness)

The sequential placing of attention on parts of the body produces a relaxation response that is a side effect of the process rather than the prime intention. The body scan sequence is a methodical, sensory stimulation that corresponds to the brain, represented in the broadly somatotopic visual representation called the motor homunculus.

Breath Awareness

The breath awareness techniques serve both to introvert the consciousness and also have positive psychological affects on the nervous system. 

Awareness of Opposites

The method of experiencing opposing feelings is used in The Body Guard Meditations in order to reach the deeper layers of the subconscious that may be blocking our ability to heal both physically or psychologically. With practice this technique allows us to transform and/or observe blockages as a silent witness whilst developing a non-judgmental attitude. This part of the meditation practice is specifically helpful for releasing deep-seated trauma, e.g., post traumatic stress disorder.


Visualisations and Energy Centres

Some of the visualizations used stimulate both the energy centres of the body and the mind. They are based on ancient images from nature that have been used in meditation throughout the centuries. The ancient system of energy centres corresponds to modern scientific discoveries about the location of neuropeptide-enriched nodal points along our body’s longitudinal axis. They help us enter a relaxed state of mind where natural recuperation and recovery can occur. 



A successful transition from a meditative state into full consciousness is an important part of the process. You restate your affirmation, and journey through physical externalising of the body and sound awareness (from internal sounds to external sounds). These transitions enable you to be fully present and grounded at the end of the practice and allow you to smoothly and successfully integrate the benefits of meditation into your every day life.

The direct benefits of meditation can include:-
•    Focused and clear thinking
•    Enhanced sense of self and personal presence
•    Increased emotional balance
•    Increased feelings of relaxation and ease
•    More equanimity in the face of challenges
•    Increased satisfaction in life
•    Improved sense of spiritual fulfillment and awakening
•    Reduced chronic pain
•    Speeds physical healing
•    Improved effectiveness when under high degrees of stress
•    Improved engagement and responsibility in ones own health and wellbeing
•    Reduced cost in orthodox treatments
•    Positive change in depression
•    Positive change in prostate cancer in an integrative model
•    Reduction in age related brain cell loss
•    Reduced inflammation
•    Improved physical, emotional and mental health


Preparing for Meditation

We include a few guidelines and recommendations that you may find helpful to facilitate your practice.

•    Although a meditation can be practiced at any time, it is recommended that the practice be undertaken at approximately the same time every day. You might choose to practice on rising, after showering and brushing teeth, OR before lunch OR at the end of the workday and before home duties. However, if you can’t practice at the same time every day, the benefits of meditation can still be experienced if you choose a variety of times.
•    It is recommended that meditations be undertaken no less than two hours after eating.
•    Turn you mobile and home phones off and mute the answering machine.
•    Close the blinds or curtains.
•    You may choose to use a light covering over the body as the temperature of the body can lower during a practice.
•    Some people find it helpful to use an eye covering or eye bag.
•    If there is any tightness or pain in the lower back, place a bolster or rolled blanket under the thighs.

Use Earphones

For best results, The Body Guard recommends personal earphones. This series of meditations has been produced with earphones in mind.

To find the optimum volume level, listen at a comfortable volume to Track 2 on the CD “Preparation”. This will be the level that you will use for all the other tracks. Always start at the beginning of a practice AFTER selecting the correct volume level, NEVER in the middle. Incorrect use could result in some discomfort.

Affirmation (also known as sankalpa)

During meditation, the mind is relaxed and more open to suggestion. Prior to commencing regular practice of this meditation, we suggest you write down a positive, personal affirmation. This may be something that you wish for yourself or something that you would like to do, have or achieve. Your personal positive affirmation acts like a seed that you sow into your subconscious. There it will grow and ultimately come to fruition in your everyday conscious life.

Some suggestions on developing your personal positive affirmation;

•    Make it a short and succinct. 
•    Create your affirmation as a positive statement placed in the present tense. 
•    Traditional practice is to keep your affirmation private. 
•    Always repeat the exact same words of your affirmation when using this meditation.
•    Maintain the use of your affirmation until it is fulfilled.

Some examples and do’s and don’t when developing your affirmation;

                  Do’s                                                         Don’ts
“My lungs are open, clear and healthy”               “I want to give up smoking”
“I am happy”                                                    “I am no longer depressed”
“I am completely healthy and full of energy”       “I want to recover from my disease”

Other Tips

•    Before beginning the meditation, refer to the guidelines and suggestions of how to develop your personnel positive affirmation and commit it to memory.

•    If you have difficulty being still you may wish to review your diet and possibly limit your intake of coffee, caffeinated drinks, chocolate, garlic, onions and excessive red meat which may over stimulate the nervous system and thus the minds of some people. Remember though that the object is not to remove stimulation but rather to direct the powers of concentration. One sound, one word, one image, one breath.

•    It is not necessary to become a vegetarian in order to meditate.


To Begin A Meditation

(or Breathing Practice unless otherwise stated)

1.    Lie down on the floor *  **

2.    Place your arms beside the body, but not touching the body and with the palms facing upwards.

3.    Legs are straight and slightly apart with the feet flopped out to the sides.

4.    The lips are gently closed and remain closed for the rest of the practice.

5.    Natural breath through the nose only.

* if you are uncomfortable lying on the floor, meditation can be undertaken by
a) sitting on the edge of a chair with spine straight ensuring feet are able to be flat on the floor with hands placed on the thighs or in the lap or
b) sitting on the floor in an easy cross legged position with spine straight and hands placed in the thighs or lap

** During the latter stages of pregnancy, it may be more comfortable to lie supported on your side with a pillow between your legs, under the head, and under the belly.

Breathe - Relax - Meditate

Series One is progressive and beginners are encouraged to start with Body Guard. As your meditative skills develop you will be able to continue through to guided meditations that require greater familiarity with relaxation and meditative techniques. Beginners may find themselves either going to sleep or having micro-sleeps during the practice. This is common and although it is preferable to be awake and aware for the whole practice, benefits are derived even if you fall asleep.  With persistent practice you will be able train your mind to stay awake for the whole practice which will deliver optimum benefits

Meditation No.1 – The Body Guard

A foundational meditation practice to reduce stress and stimulate the immune system

Experienced practitioners should note that although this is a graded series, CD1 is nevertheless a full, satisfying and productive meditation and is by no means only for beginners.

Meditation No.2  - Ever Guard

A meditation practice targeted towards anti-aging, promoting healthy detoxification, providing stress relief, and stimulating the immune system to live well longer.

This meditation includes a second body scan (rotation of consciousness) for awareness of the body at a deeper level.

Meditation No.3 – Health Guard

A meditation that supports health, illness prevention, boosts energy and stimulates the immune system.

This meditation introduces the counting of breath backwards and an extended awareness of opposites

Meditation No.4 – Life Guard

A meditation that promotes wellness, recovery from illness, provides stress relief and stimulates the immune system.

This meditation introduces alternate nostril breathing (Sun and Moon breathing) and triangle breathing to assist in balancing the nervous system

Express Relax

A fast acting relaxation that incorporates techniqus that may help to undo the harmful effects of inappropriate stress that can lead to many problematic health conditions including cardiac risk, high blood pressure, blood sugar irregularity, immune dysfunction, and alteration in genetic function. Other harmful effects of inappropriate stress can also lead to negative lifestyle choices like smoking, lack of exercise and poor diet.

During the practice of Express Relax the body and mind begin to move towards restoring a natural balance, or homeostasis. Returning our experience towards balance, harmony, efficiency and health, all of which happen automatically when the body and mind experience this type of deep relaxation.

Express Relax may be used as an introduction to more advanced meditation practices, as an adjunct in the treatment of stress management or as a stand alone mindful meditation practice.

Benefits of the regular practice of this style of relaxation technique include:- 
•    Improved digestion via increased blood flow and gut motility
•    Reduced blood pressure and heart rate via reduced adrenaline.
•    Positive impact on metabolic syndrome
•    Reduction in blood glucose and cholesterol
•    Improved immune regulation and function
•    Reduced inflammation
•    Improved wound healing
•    Increased ability of the brain to make new cells
•    Increased optimism & better mood
•    Improved reflexes and sensory perception
•    Decreased anxiety
•    Decreased depression
•    Improved coping capabilities
•    Reduced reliance on drugs
•    Improved feeling of wellbeing
•    More restful sleep, less insomnia
•    Reduced aggression
•    Improved I.Q., memory and learning abilities
•    Greater efficiency and output and reduced stress at work
•    Better time management
•    Increased emotional intelligence
•    Improved pain control
•    Adjunct to psychotherapy


Breathing Practices

The nostrils have a direct connection to the brain and act as doorways to enable us to affect our mind/body system.  The following breathing practices are an introduction to moving from unconscious breathing to conscious breathing.  These practices help prepare you for the breathing segments of the meditation techniques.  Breath control allows us to bypass the cerebral cortex of the brain and access the deeper adjoining areas that deal with emotions creating an emotionally calming affect on both body and mind, and providing an efficient tool to quiet a tense mind.  These practices slow the heart rate, lower the blood pressure and enable rest and recuperation.  They can be done sitting, standing or even in bed in order to improve overall health and vitality as well as prepare you for more advanced practices.

Breathing Practice No.1

This practice includes an introduction to three-part breathing – chest, belly and collar bone - also known as full yogic breath. Three-part breathing increases our familiarity with our body and how it breathes.  We are introduced to intentional breathing by directing the movement of the breath, engaging various parts of the respiratory system thereby connecting the breath, body and mind.  This may be a beneficial stand alone practice if you experience respiratory challenges, for example, asthma or bronchitis.  It is also helpful practice in the treatment of anxiety and depression.   

Although this practice is done lying down, it can also be done sitting or standing.

Three-part breathing improves the efficiency and expands the capability of our lungs. This practice begins the process of recalibrating our breathing patterns.  We first develop an awareness of how we breathe unconsciously. Some people discover they have been breathing only using one part of the lungs, for example shallow breathing in the upper part of the lungs or only using the lower part.  Through three-part breathing we learn not only to use our lungs fully, but also begin to control, what has hitherto been experienced as an unconscious function.

Quality breathing will help the body fight colds and respiratory problems and keep the lungs healthy. With more oxygen flowing through the body, there are also positive effects on the efficiency of digestion and an increase in overall energy.  The parasympathetic vagus nerve that connects the abdominal organs, heart and lungs to the brain is massaged and toned during this practice, and the nervous system becomes better nourished. This practice begins the introduction to more advanced breathing practices that enable us to be become more aware of the subtle levels of our experience as well as connecting us to the respiratory control centre of the brain located in the medulla oblongatta.

Breathing Practice No.2

This practice is an introduction to alternate nostril breathing. Alternate nostril breathing has been found to assist in clear, balanced thinking and reasoning.   This is an excellent practice to do before making any important decisions as well as prior to carrying out any study. Each side of the brain correlates with different functions managed by the sympathetic and parasympathetic nervous systems. In a nutshell, the right side is more creative and the left side more rational and analytical.  Alternate nostril breathing is a way of refreshing a balance between the two sides of the nervous system, the two hemispheres of the brain and the organs that they manage, relieving possible stressors to body and mind from under or over use.

Breathing Practise No.3

This practise introduces full breathing engaging the throat (sometimes called Ujayi breathing). It is breathing that assists in illness prevention, health sustainability, boosts your energy, and provides relief from stress whilst stimulating the immune system.

Research has shown this practice to increase recovery time, post surgery.

Breathing Practise No.4

This practise uses alternate nostril breathing and visualisations to introduce triangle breathing. This is an introduction to more advanced practices that empower the mind. The left and right hemispheres of the brain are brought into balance with alternate nostril breathing and begin to stimulate the eyebrow centre that corresponds to the medulla oblongata, pineal and pituitary glands. 

Although this breathing and visualisation is only an introductory practice it produces positive benefits by balancing the nervous system, the left and right hemispheres of the brain as well as stimulating and toning the pineal and pituitary glands that manage the endocrine system. It also regulates hormone function thereby positively affecting mood, fertility, meno/andropause, digestion and sleep cycles, to name but a few benefits.   

Music and Sound Design for Meditation For Life, Series One

The music has been created to reflect the mood of the guided meditation journey but at no point to either lead or get in the way. But like the series itself, the musical approach is graded. In Body Guard CD1, the music is a little more fluid and serves to better support a beginner. However, by Life Guard CD4, the music has become more transparent and open, and sometimes disappears altogether, as practitioners become less requiring of musical support. 

The approach to the sound design was similar in that it was required to enhance visualisations and to mark various points along the journey.

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Cahn, B.R., Polich,J. 2006. Meditation states and traits: EEG, ERP and neuroimaging studies. Psychological Bulletin 132

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Harinath,K., Malhotra, A.S et al. 2004. Effects of Hatha yoga and Omkar meditation on cardiorespiratory performance, psychological profile and melatonin secretion. Journal of Alternative and Complementary Medicine 10

Hassed, Dr. C. (2008) The Essence of Health. Random House, North Sydney, Australia.

Karl, A., Malta, L. S., & Maercker, A. (in press). Meta-analytic review of eventrelated potential studies in post-traumatic stress disorder. Biological Psychology.

McCown, D. (2005). Cognitive and perceptual benefits of meditation. Seminars in Integrative Medicine, 148-151.

Mills,E.,Wu,P., Seely,D., Guyatt,G., 2005 .Melatonin in the treatment of cancer; a systematic review of randomized controlled trials and meta-analysis. Journal of Pineal Research 39.

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Rubia,K., 2009. The neurobiology of Meditation and its clinical effectiveness in psychiatric disorders, Biological Psychology 82

Samvat,R., Osiecki,H.. 2009. Sleep, Health and Consciousness, A Physician’s Guide

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Shah, Y., & Khalsa, D. S. (2005). Stress, meditation and memory: an emerging hypothesis. Abstracts: Nonpharmalogical and Lifestyle Interventions 1, P-169.

Solberg, E., Ekeberg,O.,Holen,A., et al. 2004. The effects of long meditation on plasma melatonin and blood serotonin. Medical Science Monitor 10.

Univesity of Massachusetts Medical School

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These practices are only to be undertaken within the recommended guidelines outlined on the CD, in this booklet, or in other associated published material. Be aware that it is dangerous to listen to, or to undertake, any or part of the activities described on this disc whilst driving or operating a vehicle or machinery, whilst using tools, caring for children, cooking, whilst under the influence of alcohol and/or drugs, whilst working, in public spaces, or any other activity which requires awareness and attention. People with medical conditions who may be taking anti-depression, anti psychotic or similar medications should not listen to this CD without first seeking professional clinical advice and monitoring. Under no circumstances should a user, as a result of this disc, discontinue any prescribed medication without prior consultation with his or her health professional. If you are unable to follow the recommended guidelines for undertaking these practices, please read the following full terms and conditions for use of this CD.

Terms and Conditions

The Body Guard is not in any way liable to you or any third party for any loss whatsoever associated with the use or misuse of The Body Guard Meditation for Life Series in either digital or CD form.

Copyright © 2010. This CD is protected by Copyright ©. Any public performance, diffusion, copying and editing are prohibited. 
This CD must not be broadcast on radio in whole or in part or by any other transmission medium without prior written permission from The Body Guard.

In addition to the above, please do not copy the disc or the practices contained on the disc for use by third parties. Doing so seriously affects the possibility of further Body Guard products and contravenes the copyright © as well as the legal agreement with us. It’s also bad karma.

Produced by Christine Barnes
Recorded at Sandpiper Studios
Music and Sound Design    Richard Porteous
Mastering                                Paul Gomersall


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Christine Barnes28 Feb 2015 5:15 PMMauve is the colour of my true love's hair.......or why I rarely use the Mauve Factor test.More...Christine BarnesThe Body
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