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Upbeat Spiritual Living:  Mantra Meditation Quickstart in 9 Easy Steps

October 29, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved.  www.kebba.com

Upbeat Spiritual Living, Sacred Meditation, Rev. Kebba Buckley Button, meditation, mantra

 

Today, we continue a series on meditation, based on excerpts from my upcoming book, Sacred Meditation:  Embracing the Divine.  meditation, Sacred Meditation, stress, Embracing the Divine, Upbeat Spiritual Living, Rev. Kebba Buckley ButtonMantra Meditation is a powerful yet simple controlled practice of opening the mind.  It takes the meditator to a deeper brain state, increasing awareness, insight, and relaxation.  It then allows release of stress:  negative thoughts and feelings a person has been holding.  Emotional attachments and judgements will tend to soften and disperse. The beneficial medical effects of true meditation have been documented since the 1970’s.

 

Here is a quickstart in 9 steps, to try this amazing method on your own:

 

  1. Select a harmonious word, or mantra, to repeat. To start, try “Om” or “Spirit” or “Love”.  For a deep treatment of the subject of mantras, refer to the work of Herbert Benson, M.D.
  2. Sit in a quiet, undisturbed area, in a comfortable chair. Uncross your legs and place your feet on the floor.  You may want to be barefoot.
  3. Select some quiet music or turn on a humming room fan if something is needed to screen background noise. To use music or not is up to personal preference.
  4. Exhale and drop your shoulders. Find a comfortable balance in your posture.
  5. Close your eyes and repeat your selected harmonious word or mantra. Notice your shoulders releasing tension and dropping pleasantly.
  6. Set a pleasant-sounding timer and continue for 15-20 minutes. Notice how your different body/mind/heart/spirit systems are responding. You may find your eyes are pleasantly streaming tears and your entire system has a deep sense of relaxation.  Your breathing may be much more comfortable.
  7. After your selected time, gently open your eyes. If you have trouble opening your eyes, rub your hands together until they are warm, then hold them to your eyes.
  8. Gently allow your system to come back into consciousness. Take your time.
  9. Journal your observations and realizations for a few minutes. Notice any change in your spiritual perspective or sense of connection.

 

Change the mantra you try from time to time, and find out which takes you deeper or relaxes you faster.  Try meditating like this twice a day for two weeks, and notice your unpleasant emotions dissolving.  Make notes on what you experience. Consider making this a long-term part of your spiritual practice.  Remember that you attained this new level of BE-ing absolutely free, in exchange for simply choosing to try it out.  Celebrate!

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Special Meditationsmeditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

Note:

  • Kebba’s newest book, Inspirations for Peace Within: Quotes and Images to Uplift and Inspire has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

 

 

Upbeat Spiritual Living:  Calming With Contemplation Practice

October 28, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved.  http://www.kebba.com

Stress, Upbeat Spiritual Living, Kebba Buckley Button, negative thoughts, positive thoughts

 

Today we continue our discussions of meditation with a brief introduction to contemplation practice, also known as In Lectio Divina. This segment uses excerpts from the book, Sacred Meditation: Embracing the Divine. Would you like to become calm?  The goal here is to offer a number of practices for the seeker to try out, finding in time what shapes of practice the individual feels most at home with.meditation, Sacred Meditation, stress, Embracing the Divine, Upbeat Spiritual Living, Rev. Kebba Buckley Button

 

In contemplation, we focus deeply on a Scripture passage and observe what realizations and feelings come to us.  We observe how this verse relates to current life matters that have been troubling us or uplifting us.  This is also called In Lectio Divina.

 

Is there a quality you want in your life right now?  Try setting your intention that you will hear back from God about this quality, in your spiritual practice, today.  Here is a sample group of passages that may touch your heart and spirit.  Review the verses below and highlight the ones that resonate for you at this moment.  If you are dealing with difficult people or conflict currently, be sure to include Gal 6:10b.  Or select other favorite verses to deeply contemplate with this method.

 

The following verses are excerpted from Paul’s Letter to the Galatians (NIV):

 

Gal 5:6b:  “The only thing that counts is faith expressing itself through love.”

 

Gal 5:10b:  “The one who is throwing you into confusion, whoever that may be, will have to pay the penalty.”

 

Gal 5:22-23:   “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness, and self-control.”

 

Gal 6:9:  “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 

Have your journal open and ready.  Now read the chosen verse/s silently to yourself, then listen for at least 5 minutes.  If you find you are not listening, read the verses again and restart your listening.  Then journal what you experience or hear.

 

Feeling generally discouraged?  Another verse you may enjoy using for the contemplation practice is Romans 8:28 (NIV):

 

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

 

Needing strength in a fearful situation? This verse from 2 Timothy 1:7 (NLT) 

may appeal to you:

 

For God has not given us a spirit of fear and timidity, but of power, love, and a sound mind.

 

Remember to journal after you practice contemplation.  Notice the sensation of your heart and soul being filled.  Often guidance flows in while you are writing or keyboarding.  Be open.  Make notes.  Give thanks.  Feel the Peace Within.

 

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Mantra meditationmeditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

Note:

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

Upbeat Spiritual Living:  Journaling Your Journey

October 27, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved.  http://www.kebba.com

Stress, meditation, journal, journaling, Journaling Your Journey, Upbeat Spiritual Living, Rev. Kebba Buckley Button

 

Journaling is one of the great tools of a successful and fulfilling meditation practice.  It can multiply the effects of your meditation and put your spiritual growth in the Divine jetstream.  There are 5 secrets to journaling:

 

  1. Do it. Set your intention to do it, then do it. Don’t worry about rules like “journal at the same time each day” and “set aside the same amount of time to journal each day.”  Open that journal whenever you have a comment to make to it.

 

  1. Choose the format that works best for you. This may be handwritten napkin notes you save in a drawer, scribbles on loose paper, neatly dated .  Or it could be a gorgeous bound volume.  You may like a spiral-bound notebook so the front can be folded easily back.  Play around with what feels best.  Some like to journal for several minutes at a time, in the Notes app on their smartphone.  Since most people have their smartphones with them all the time, they can quickly open their journaling folder/documents and record some thoughts.  They can even take notes during a counseling session or class.  Then they can email the notes from their phone to their email cache and pull the journal paragraphs out into a word processor document. For those who are writers and keyboard-fluent, simply keyboarding into a word processor document may be most satisfying and easy to file.

 

  1. Keep different journals for different areas of interest. Yes, some people have a few journals!  One might be for your thoughts on your workplace and career, one for relationships, one for world affairs.  Or perhaps you are in a recovery program, and you want one journal simply for your observations, questions, resources, and progress.

 

  1. Keep your journal in a private place. This will allow you to feel safe about writing whatever is on your heart and writing as many details as you feel you want to.  If you live in an unsafe environment, your journal may be safest hidden under the driver’s seat of your car.  Another safe format, if you journal by word processing, is to name your journal something irrelevant (i.e., “Records”), and store it in an irrelevant drive (i.e., “Accounting”)  Then, from time to time, back it up to a thumb drive and hide the thumb drive in a safe deposit box.  And be sure to use the special Protection Meditation (Sacred Meditation, Chapter 15).

 

  1. Notice how different you feel with journaling. Notice how much more clear and relaxed you are as you have been practicing journaling and trying different formats.  It is beautifully liberating to “speak” with complete candor, as you can when you share your thoughts and feelings in your journal, in perfect privacy.  Notice how the “next steps”, the things you need to work on next, the areas in which you know you want to grow, become crystal clear.  Notice your heart becoming lighter as you sit down to meditate.

 

Try weaving journaling into your spiritual practice and your secular hours.  The Divine can take you places you’ve only dreamed of.

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Contemplation practice

Note:

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .
Stress, Peace Within, Kebba Buckley Button

Books by Kebba Buckley Button, MS, OM

 

Upbeat Spiritual Living: Increasing Miracles

October 26, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved. http://www.kebba.com

meditation, Sacred Meditation, miracles, miraculous, Upbeat Spiritual Living, Rev. Kebba Buckley Button, Inspirations for Peace Within

 

Would you like to notice, or be a part of,  increasing miracles?  The more you use Sacred Meditation methods, the clearer your mind will be, and the more you will notice the miraculous.  It will be easier and easier to notice Divine activity as you go about your daily living.  It is crucial to notice and credit the miraculous.  It is vital to give thanks for being in the right place at the right time, to witness the highly unusual and the outright “magical”.  Perhaps these occurrences are already happening to you.

 

Many people say they would love it if God would work miracles in their lives.  However, there are miracles that are occurring all the time in our lives, and we may not notice them, or we may dismiss them.  But this is God trying to get through to us.  We tend to say, “this can’t be happening!  I don’t believe it!  These things never happen to me!  Oh, I was mistaken in what I saw.  I was imagining it.”  It is key to start acknowledging these as the activity of God expressing His love and goodwill toward us, and then to be in sustained appreciation and gratitude.meditation, Sacred Meditation, stress, Embracing the Divine, Upbeat Spiritual Living, Rev. Kebba Buckley Button

 

Three common ways in which the Divine expresses to us are:

 

  1. A sudden access to knowledge you don’t have. You know something you could not know.  This might come in as words or as knowingness, or perhaps a “gut reaction.  
  • Example: Your work day runs late and you wonder if your child/roommate/spouse got home on time.  Suddenly, you know they got home and are now asleep.
  • Example: Someone is introduced to you and you suddenly know absolutely that this is not a person to be trusted, or you know absolutely that this is a person to be greatly trusted.

 

  1. A sudden or brief capability that you don’t normally have. You realize you are experiencing temporary or new strength or spiritual gifts. 
  • Example: In college days, a small man and I lifted a car out of a snowdrift, in order to not be stranded.  I don’t have that kind of strength!  I prayed, we did it, it worked, and we stared at each other.  I wonder if he has ever told anyone.
  • Example: Twenty years ago, working with a client who was talking about stress, I suddenly knew this person had a headache and in what area of the head.  I also knew what healing moves to make to clear it.  Since then, this happens regularly.  When this kind of thing happens, I ask the person, “in your awareness, do you have head pain right now? Is it over here?”  My sudden inspiration/information is always right.

 

  1. Unreasonable or “impossible” manifestations, often through the animal kingdom.  
  • Example: Some years ago, a powerful example of occurred in Ethiopia.  A girl had been beaten and driven out of her town by her attackers.  She was bleeding.  Three lions appeared, held the attackers at bay, and protected the girl until the police came.  Then they let the police help her.  The lions did not eat her for lunch, and they discerned what humans had good intentions and which had bad intentions toward the girl. Lions protecting a bleeding girl?

 

We could spend an hour talking about all the ways the Divine could have caused this scene.  The lions may have been guided by Divine Intelligence.  Or they may have been angels who embodied only long enough to save the girl and make the international news.  I mention the international wire services because this girl’s attack was part of a larger problem that needs to be aired out by public outrage and public prayer.

 

Keep practicing Sacred Meditation, and attend to the miraculous around you.  Soon you may find God does perform miracles for regular people.  And today that regular person may be you.

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Journaling
  • Contemplation practice

Note:meditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

Upbeat Spiritual Living:  Spiritual Practice Quickstart in 9 Steps

October 25, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved

Meditation, spiritual practice, Upbeat Spiritual Living, Rev. Kebba Buckley Button

 

Many people wish they had some format for morning spiritual practice; here then is a Spiritual Practice Quickstart in 9 Steps!  Establishing a regular daily spiritual practice will greatly strengthen and center you, providing a stronger and stronger foundation for your spiritual life.  It will greatly increase the times and clarity with which you are hearing God.  For a starting framework, follow these steps, as you feel guided.

 

  1. Choose a relatively quiet place with a very comfortable chair, where you will regularly tune in to the Divine. This will not be the only place for your spiritual practice, but it will be your usual place for daily spiritual practice.

 

  1. Equip your space with quiet music and easy-to-reach controls for it, with a clock, with a favorite Bible, and with uplifting artwork and spiritual images if you desire. Include your journal and a pen, or your smart device set to “Notes”, so you can journal after you pray/meditate/contemplate/listen.

 

  1. Consider a candle, which you will light while you are meditating. When your mind wanders, and you reflexively open your eyes, you will see the candle, be calmed, and simply close your eyes again.  A battery-powered candle is great.  Some like a fresh flower in a dish of water for the same purpose.

 

  1. Go to your space at about the same time daily for your selected spiritual practice. This may work best first thing in the morning.  Some people “find” the time by getting up a half-hour early; they then are refreshed by their spiritual practice and find they do not need the amount of sleep they used to need.

 

  1. Experiment, then establish a routine, of reading, study, prayer, meditation/contemplation/prayerful listening for an interval you feel comfortable with.

 

  1. Journal about what you have been trying and how it seems to be working.  How do you feel all day, when you pray and then meditate for 20 minutes, as a day-starter?

 

  1. Notice you are feeling more centered and more confident. Words come more easily.

 

  1. Notice you are hearing more and more from God.

 

  1. Change your methods and routine any time you are inspired to do so. Meditating in the garden or under the stars may be a transcendent experience for you.

 

And journal, journal, journal, to see your progress unfold.

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Journaling
  • Contemplation practice

Note:meditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

Upbeat Spiritual Living:  The Power of Setting Your Intention

October 24, 2017

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved

intention, Rev. Kebba Buckley Button, Upbeat Spiritual Living

Ever think about the power of setting your intention?  While few think of it consciously, intention is possibly the controlling quality in a person’s spiritual life.  Many people are simply stumbling along in their lives, with their only sense of order set by the regularity of their needs to eat, sleep, and go to work.  But we can framework our lives within our spiritual goals.  And the same goes for our secular livingness.  It is important to set our intention clearly for how we live generally, for each project or challenge, for each day, and for each session of spiritual practice, of sacred meditation.    To activate your use of intention, write out your answers to these questions:

 

  • Who do I want to be, as a spiritual person living a human life?
  • What qualities do I want in myself and my life?
  • What kind of life do I want to see manifesting?
  • What do I want from my spiritual practice?
  • What do I want from my relationship with God?

meditation, Sacred Meditation, stress, Embracing the Divine, Upbeat Spiritual Living, Rev. Kebba Buckley Button

Now set your intention as to what you will go for in your spiritual practice.  Write out your intention, as it feels right today, and post it on a favorite mirror.  When you feel the wording or ideas need to be adjusted, simply remake your little sign with your updated  intention statement as it feels right at the time.

 

Did you feel really stuck, trying to answer these questions and set your intentions?  Sometimes it is easier to set a secular intention first.  So if you had trouble on the first pass, spelling out your spiritual desires, then try these secular issues first:

 

  • What kinds of results am I looking for in life projects (money, relationships, time, ease, clearing of stuff…)?
  • What levels of results am I looking for in life projects (make $100K, have congenial colleague relationships, get more done, feel relaxed and confident, reduce one-fifth of belongings…)?
  • What project or goal do I want the most?
  • When will I start, and in what ways, to do this project or meet this goal?

 

Now set your intention as to what you will go for in your first selected project. Write it out, or make a sign, so you can post it in a place where you see it and receive the reminder of your intention regularly.

 

Now, go back and review the spiritual living questions.  Can you answer better now?  If not, journal out what you are feeling, and try again later, in a time when you are completely refreshed and relaxed.

 

Every time you start your day, set your intention to make it a great day.  Every time you start to pray or meditate, set your intention  to have a powerful session and hear guidance clearly.  Every time you lie down to sleep, set your intention to have sweet dreams or meaningful ones, and to rest fully and awaken completely refreshed.  Get the pattern?

 

Notice how your life becomes replete with moments and hours of clarity, once you become aware of the practice of setting intention.  Notice how much more satisfied you feel, and how much more effectively you use your time for everything.  Notice your spirit coming more alive each day.

 

And that’s Upbeat Spiritual Livingsm!

 

Upcoming:  

  • Setting Up Your Spiritual Practicemeditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

Note:

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days!

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

Upbeat Spiritual Living:  Meditation and Peace Within

October 23, 2017

Meditation, Peace Within, Sacred Meditation, Rev. Kebba Buckley Button, Upbeat Spiritual Living

 

© 2017 Kebba Buckley Button, MS, OM.  World Rights Reserved

 

Meditation can bring you great Peace Within.  And conversely, cultivating your Peace Within brings your meditation practice to a more satisfying level.  This week we continue our series on Sacred Meditation, with excerpts from the book, Sacred Meditation: Embracing the Divine.meditation, Sacred Meditation, stress, Embracing the Divine, Upbeat Spiritual Living, Rev. Kebba Buckley Button

 

The ability to invoke your inner stillness, your peace within, is crucial to your healthy and full functioning in the world at large, as well as your ability to receive Divine guidance.  It is vital to touch in with your personal core of peace, develop it, and be able to rely on it whenever you are feeling stressed.

 

Some think it is more holy to suffer, as though if their soul enjoyed quiet, this would be spiritually crass.  However, nothing could be further from the truth.  In the book, Inspirations for Peace Within: Quotes and Images to Uplift and Inspire, this writer explores the importance of this very quality in our lives.  The book also offers inspirations for the heart and mind, to get to peace within.

 

Following are some key scriptural helps to get to and stay in secure serenity.  Begin your exploration now.

 

  •  In Mark 4:39, a storm was brewing and Jesus rebuked the wind, saying to the sea, “Peace!  Be still!” and all became calm.  You can say to your spirit, “Peace!  Be still!” and it will help you to relax and hear God.   Try this in any difficult moments.  Say it to yourself silently in any time of upset.  Say it as often as you like.

 

  • Psalm 57:2-3 (NRSV) offers: “I cry to God Most High, to God who fulfills his purpose for me. He will send from heaven and save me, he will put to shame those who trample on me.  God will send forth His steadfast love and His faithfulness.”

 

  • Psalm 55:1-3 gives us a beautiful short prayer to open a session of listening: “ Give ear to my prayer, O God…I am distraught by the noise of the enemy…”

 

  • If you are feeling unworthy of praying or of hearing God, consider Jesus’s statement in Luke 12:32, “It is your Father’s good pleasure to give you the kingdom.”

 

Meditation and Peace Within are natural partners.  There is a level on which all is perfect, whole, and complete. Practice affirming that frequently, and notice your journey changing.  And please write to say how your path is unfolding.

And that’s Upbeat Spiritual Livingsm!

Upcoming:  

  • The Power of Intention
  • Setting Up Your Spiritual Practice

Note:

  • Inspirations for Peace Within has just gone on Amazon!  Be among the first to capture a copy of this full-color book that will bring you peace and uplift you all your days! [Go to BOOKS, Kebba Buckley Button]meditation, Sacred Meditation, stress, Embracing the Divine, Rev. Kebba Buckley Button, Upbeat Spiritual Living

——————————————————————— 

  • Kebba Buckley Button is an ordained minister whose passion is helping people find their Peace Within. She is also a stress management expert with a natural healing practice.. She is the author of the award-winning book, Discover The Secret Energized You, available on Amazon, plus Sacred Meditation: Embracing the Divine, available through her office.  Her newest book is Inspirations for Peace Within: Quotes and Images to Uplift and Inspire.  It is available on Amazon in full-color glossy format.  For the full-color PDF versions, contact the office.
  • For an appointment or to ask Kebba to speak for your group: calendar@kebba.com .

 

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