Guest Blogger: Robert “Bob” Wright, Jr., Ph.D., COFT

I became a certified Open Focus trainer during the Spring of 2005. As a newly hatched practitioner, I fully and enthusiastically embraced my new skill set by rigorously practicing the various Open Focus exercises several times per day. Then, after about 3 months of steady practice, a funny thing happened to me while walking back from the supermarket loaded down with groceries. As I neared a busy intersection in NYC, I paused to readjust the 10 bags of groceries I was carrying. Once I had shifted the weight, I looked up and began to notice that “something” was different. So, instead of continuing my walk home, I just stood there wondering, what was different!

At that moment, my mental light bulb came on and I said to myself “Oh, I see, my mind is quiet; I’m not thinking anything—there’s no mind chatter.” Suddenly, the weight of the 10 grocery bags I was holding came into my conscious awareness, so I started to walk slowly down the street in the direction of my apartment building. After another few moments, it occurred to me that I had not experienced this quiescent brain state in quite some time—perhaps in over 20 years. Then I blurted out “My mind is as clear as a bell…this feels absolutely wonderful but I had almost forgotten what it felt like to be quiet…I’m not thinking about anything and my mind is simultaneously sharp and crystal clear!”

Well, a really good thing about NYC is that you can walk down the street talking to yourself in a loud voice and no one even bats an eye. While that aspect of City life may sound strange to anyone who has never resided in New York, “the locals” are sure to understand what I mean. By the time I arrived at my apartment building, I had had an epiphany: my crystal clear as a bell mind was due to being in a global Open Focus state. This was my first experience with what it means and feels like to experience Open Focus at the higher levels and I reveled in the experience.

A most interesting aspect was that while in that state, as I walked back to my apartment, I noticed that I also had enhanced attention to details and a simultaneous diminution to noise pollution: I could literally see the pores in the bricks as I passed each building; moreover, all colors seemed more vibrant—the reds were really red; and the spray paint graffiti colors no longer annoyed me, and the honking car horns and other loud noises not only didn’t bother me, I hardly noticed them at all!

When I reported back my experience to Dr. Fehmi after attending another workshop training in Princeton, he gave me this wise advice: “Bob, just keep fully immersing yourself into the experience, into whatever is happening and don’t worry about trying to find meaning.”

Well, now that I have almost 10 years experience using Open Focus and working with clients, I can say without any doubts that I continue to be amazed by the efficacy of Open Focus; how it literally and figuratively “peels away” levels of stress, anxiety and pain just like an onion. And, as we all know, there are many many layers to an onion—likewise, with our internal stress—it just seems to keep on coming, so regular practice and use of the various Open Focus exercises not only helps peel away and dissolve your stress, anxiety and pain by generating a Relaxation Response, it also opens up a unique opportunity to experience a StillPoint. That’s a sweet spot for sure and with repeated practice of the Open Focus exercises, you too can experience the global Open Focus state where you are simultaneously aware of background and foreground and can “hear” as Krishnamurti says, the silence between the notes.

Until next time, be safe and be well.

Robert “Bob” Wright, Jr., COFT
http://StressFreeNow.info

SUSAN

Kurt, I know we discussed this in other seminars, since we have you to ourselves, given your experience in MBSR (Mindfulness Based Stress Reduction) and your many years of that, can you described some of the similarities and differences you discovered between it and Open Focus™.

KURT

Yes definitely.  My wife Joan Griffiths Vega leads 8-week MBSR workshops for caregivers so I know a lot of people.  I’ve ended up working with a lot of teachers or people who have gone through the course, and I find that OF is such a great adjunct for them, especially around pain.  To understand the theory of attention is also a very helpful for anybody who is doing any kind of meditation or stress reduction.

For people who don’t know, MBSR was developed by Jon Kabat Zinn at the University of Mass Medical Center and it has been around for 35 years.  It is tremendously great work and it was also uses for pain reduction.  So, let me tell you what I think the differences are from people who I have come into contact with.

One of the things is pacing of the Open Focus exercises vs the MBSR meditations. 

One the first and major things you start with in MBSR, is a concentration practice where you come back to your breath.  That type of style is based on Vipassana Buddhist meditation, it has been around for a very long time.   You use your breath as an anchor.  When you become aware that your mind has wandered you bring it back to your breath. After that initial instruction there are instructions that guide your attention in additional ways. Both Open Focus™ exercises and MBSR meditations are forms of attention training.  The Open Focus™ instructions are more closely spaced than in MBSR. There is a 15 second space between instructions. It’s an interesting amount of time, enough to adjust your attention but by the time your attention may start to wander you are given the next instruction.

I also think the feeling of going directly for the feeling of space in and around the  body is a difference. If you are looking for something to act as an anchor in Open Focus™, it would be the feeling of space. In MBSR there is the body scan, it is a little bit similar, it’s more like some of the progressive relaxation techniques where you go to foot and then the calf, etc.  You are not drawing a direct feeling of space in the body, so that is new and I think it is a tremendous thing to start out with.

There is another style in MBSR that you learn later on that is called choiceless awareness.  It is similar to the feeling of space you end up quite quickly at in Open Focus™ where you have a very wide diffuse feeling of space.  So I think Open Focus™ gets to the core of something very quickly.  I also think the dissolving pain part of Open Focus is a really new innovation.  I think that MBSR only goes part way, and when you actually merge with the feeling of pain in an Open Focus™ exercise, that is a step beyond what my understanding of what MBSR does.  Also the idea that you are building up a three-dimensional feeling of space between different parts of your body and your pain is very different and unique to Open Focus™.  I think it is more effective because of that.

SUSAN

Many people have questions about binaural beats and brainwaves entrainment.  The people who make Holosync™ quote Les Fehmi as the expert in whole brain synchronization and whole head function and people think Les is part of this group and he isn’t.  You’ve had some experience with them.  How would you talk about them in the Open Focus™ context.

KURT

I’m glad you brought that up.  That was also a part of what I was doing in that period when I was under of a lot of stress.  I actually found it to be a little unsettling in a way.  It wasn’t helpful in that situation and I would always encourage people to do some sort of attention training that is self contained. I know when I talked to Dr. Fehmi about it, he said he hasn’t seen any studies and I haven’t either, so I don’t know how effective it is.  I would just say–– I’ve used it over a period of time, and it is not that there is nothing happening, but if you are just doing that, I think it would be a big mistake.  If you are under a lot of stress it could be harmful or at the every least not helpful.

SUSAN

Entrainment devices – for people who don’t know about the entrainment devices, they are devices already beating at a certain frequency and they drive the brain to produce that frequency as opposed to neurofeedback that teaches you to create those brainwaves yourself rather than entraining the brain to do it.

KURT

I think they are great for recreational use, and there is not much effort involved, which in many ways is a plus, but they are limited.  I’ve used them a lot through out the years including high end light and sound machines that were around in the 90’s. I always found them to be relaxing but I think doing an attention training like Open Focus™ is so much better.  I would always encourage people not to rely solely on entrainment but use it as an adjunct with some form of attention training.

 I’m glad you brought up neurofeedback because as you have pointed out it is completely different from entrainment. Some people when they see the neurofeedback equipment think it is somehow driving or stimulating the brain in someway. There are methods that do that like Transcranial Stimulation or LENS (Low Energy Neurofeedback System). But classic neurofeedback is a form of biofeedback that measures EEG waves within certain parameters that are set on the equipment. When the threshold is met you are given a reward, on Dr. Fehmi’s system it’s a flashing light and sound. On other systems it could be a playing a movie or a computer game of some kind.

One of the great things about the Open Focus™ method is you are not relying on anything thing external, it‘s just you and the method.  I know in the beginning it’s almost essential to listen to the CDs, but after a while you internalize it and you can do it on your own – that’s the fishing rod.

SUSAN

And you can do it while walking around doing your daily activities it is not just limited to an isolated practice time

KURT

Yes, I know there have been questions about that.  And that is one of most favorite things I do when I go into a park – looking at space between the objects instead of objects.  It’s great.

SUSAN

What about feeling your body filled with space moving through space, I love to do that.

KURT

Absolutely

SUSAN

We’re (Susan and Les) taking dancing lessons now; Les and I want to learn the waltz.   We were having trouble with one particular step.  The teacher said,

“Instead of doing it mechanically, feel the space between the two of you and maintain that space.”  I said, “I can do that.”!  And once you do that you are more graceful.

KURT

Dr. Fehmi do you have anything to add?

DR. FEHMI

Well, I would like to add that when you deal with space the brain waves become more synchronous and larger. Then over a number of years I tried to understand what that meant to my personal experience––which was profound.  And I slowly worked out the Open Focus™ exercises and my understanding of how they impact attention.  So I am just adding, don’t throw away the biofeedback or neurofeedback parts of it, they are very important also.

SUSAN

Kurt I know that there is a lot of talk these days about multitasking, attention and computer use and I know you think Open Focus theory has a lot to add to the debate.

KURT

Almost every day there is something in the news about multitasking.  People are noticing through their use of technology, including mobile devices, that they are becoming increasingly distracted.  When you have multiple screens open at a time, and multiple devices, this can create problems.  There has been a lot of press coverage and articles like Nicholas Carr’s The Atlantic piece, “Is Google Making Us Stupid?” There is a big debate between two camps about whether we can multi-task at all. The debate is between one camp who say, well let’s just get with the program, we are in a new era, we can take in all these inputs and we can be fine. They are usually of the opinion that people who have grown up with the technology, the so called digital natives are more comfortable with multi-tasking.  Other people feel that it is not a natural thing people can do well, and that multi-tasking doesn’t really exist.  Quite a few studies have shown that what people normally think of as multi-tasking it is not multi-tasking but task switching which means quickly going from one task to the other.  Susan, we talked about that in one of our interviews.  People are really very narrow focused, and they go from one thing to another. They are not really taking in multiple things at the same time.  The studies are clear that performance suffers across the board when you engage in this type of task switching. Another surprising finding was that among the college students tested, the ones that self-identified as being good multi-taskers were actually the worst. Instead of improving at multi-tasking as you do it more people actually saw their abilities decline. 

SUSAN

Sometimes people come to the office and they say they are already in open focus ––“I see everything, I can see the spider on the wall,” and they are really doing sequential attention rather than simultaneous.  I interrupted you. 

You were talking about how Open Focus™ can be applied to this situation, to multitasking.

KURT

I think if people understand the Open Focus™ theory of attention, it can be very helpful.  I will give a quick outline of the theory. There are four styles of attention, narrow, objective, immersed and diffuse. Any of the attention styles can be use alone or in any combination, including all at once.

Below is a Venn diagram I came up with that gives some idea of overlapping nature of styles of attention we are capable of.

The two types of attention that we use all the time online are Narrow-Objective focus and Narrow-Immersed focus.

To explain narrow focus we often use the example of using a flashlight in a dark environment. Wherever you point your flashlight is what is illuminated to the exclusion of everything else. The objective focus part is something we take for granted, the bird in the tree, the squirrel on the ground – whatever is being illuminated is viewed as a separate thing. This Narrow-Objective focus is usually what we mean by paying attention both in our daily lives and when we are online.

Narrow-Immersed focus is when we are completely merged with our activity, like playing music or a game. Online gaming would be an example of this kind of attention.  Narrow-Immersed focus is similar to the concept of flow proposed by psychologist Mihaly Csikszentmihalyi.  He has defined flow as a completely focused motivation and a single-minded immersion. 

Diffuse focus is the attention style that is not in anyway reinforced or encouraged in our online activities. We really need a strategy to bring in the diffuse style of attention.  Of course taking a bio break is helpful, this tends in most cases to naturally open the aperture of our attention. But sometimes it’s not convenient or possible to take a break.  There are things you can do attention wise to help.  In the “Open Focus™ Brain” there is an exercise that as you are reading the page, you start seeing the space between the lines, and between the letters. This introduction of space helps bring in a diffuse style of attention to the mix.  Taking that a step further, an easy exercise is to become aware of the space between you and the computer screen.  It brings you out of being narrow-objective focused on something that’s on your screen.  The same thing is possible with the reading exercise – you can continue to work and maintain the feeling of space between you and the screen. It doesn’t have to be done for long periods of time but done as a series of mini breaks it can be very helpful.

Lets get back to multitasking for a second.  We have said that task switching is not multitasking. Is there anyway of paying attention that could be considered multitasking? Open Focus™ attention theory posits that you can pay attention in multiple attentional styles at once. In fact, the definition of Open Focus is paying attention in all four attentional styles at once.

One of the best examples of this type of multi-tasking attention is playing in a Symphony Orchestra. As a member of the orchestra you are focused in a very narrow-immersed style of attention on the part you're playing.  At the same time you're focused in a very objective way on the orchestra's conductor while also keeping an open-diffuse awareness of the other players in the orchestra . So really all four styles attention are used once: objective, narrow, diffuse and immersed.

In his book "The Master and his Emissary," Iain McGilchrist speculates that the ability to simultaneously pay attention in both a narrow and diffuse way is built into our brains by evolution. He gives an example of a bird narrowly focused on a seed its about to eat on the ground while at the same time keeping a diffuse scanning type of attention on the lookout for predators.

Using multiple styles of attention or taking in more than one stream of information, works best where it’s centered around some central theme, where you are able to use an immersed and diffused attention very effectively, like being in a play or an orchestra or doing a sport.  In that way, when people talk about multi-tasking they are right, but when applying it to our technology and online activities we are mainly in a task switching narrow-objective focus mode.

SUSAN

Absolutely.  And you can learn to do all these tasks within an Open Focus™ sphere, within a diffused focus so that you can take in more at the same time.  

Continued in part 3

The following is the transcription of a discussion that took place between Dr. Les Fehmi, Susan Shor Fehmi and Kurt Vega during the “Ask Dr. Fehmi” teleseminar on March 7^th, 2012.

The interview has been edited for clarity and to add some additional content.

TITLE:              Attention, Body Awareness and Space – Part 1

TOPICS:         Open Focus, Mindfulness Based Stress Reduction(MBSR), multi-tasking and brain entrainment.

SUSAN

Can you refresh my memory about how you came to be an Open Focus trainer?

KURT

It was 2008.  I had picked up the “Open Focus Brain” book earlier and flipped through it quickly and thought it was interesting.  I thought I might pick up some tips.  At that point I had six-year meditation practice and I was interested in neuroscience.  But I put it aside and didn’t get around to looking at it right away.

The summer of ‘08 was a very stressful period in my life.  I had been through the 8 week MBSR (Mindfulness Based Stress Reduction) course and been practicing it for years. It is great work and was very effective for me for several years.  But I realized my meditation practice was being swamped, I was loosing perspective about whether it was being effective or not.  I happened to pick up the “Open Focus Brain” book again, and read a chapter.  I was surprised at the content––instead of picking up a few tips, it seemed very substantial.  I had never seen anything like Dr. Fehmi’s theory of attention.  I put on the CD that came with the book, and in 10 or 15 minutes felt an incredible difference in my own physiology.

I was amazed at how effective it was, how simple it was and how effective it was even for someone who had a meditation practice established.  I am a big promoter of Open Focus™ because I think it really does some things superbly well and anyone with a relaxation or meditation practice would benefit from using it. After that I was impressed enough to get in touch with you at the Princeton Biofeedback Centre and ended up doing the Open Focus trainer certification.

SUSAN

I remember you wanted to ask Dr. Fehmi a question.

KURT

When I was thinking about today’s topic, I was interested to know why does OF start with an attention of body awareness to lead to a feeling of space.  (Open Focus ™seems) to build up that feeling of space through the body and I wonder why that was.

LES

You mean why do we couch it at a feeling level?  ‘Can you imagine feeling the space between your eyes, and the space between your fingers.’  It is because most problems are body feelings, we feel various things from pain, to tension, to stomach aches, just about every feeling you have, you would recognize as a feeling.  So if we develop an open focus in and around feeling, we are getting directly at the problem of feeling unpleasantness.  We go straight for the juggler, I might say, and dissolve the pain right where it is––in body.  At the end of the session we could emerge pain free. 

Even beginners who never meditated, or in other ways were interested in relaxation, this could help, at least in my hands, just about anybody who wants to participate.

Staggering Costs of Chronic Pain

Read the Forbes Article, "More than 100 Million Suffer Lasting Pain", published June 29, 2011.

Here's an excerpt:

WASHINGTON — Nearly a third of Americans experience long-lasting pain – the kind that lingers for weeks to months – and too often feel stigma rather than relief from a health care system poorly prepared to treat them, the Institute of Medicine said Wednesday.

The staggering tab: Chronic pain is costing the nation at least $558 billion a year in medical bills, sick days and lost productivity, the report found. That's more than the cost of heart disease, the No. 1 killer….

Click here to link to a Medscape article, "Institute of Medicine Issues Blueprint for Pain in America". Here's a short excerpt…the concluding paragraphs:

"Healthcare providers, insurers, and the public need to understand that although pain is universal, it is experienced uniquely by each person and care — which often requires a combination of therapies and coping techniques — must be tailored. Pain is more than a physical symptom and is not always resolved by curing the underlying condition. Persistent pain can cause changes in the nervous system and become a distinct chronic disease."

And here at the Institute of Medicine, you can read the Pain Blueprint Summary or pay to download the full report by the Institute of Medicine. Please note the highlighted text – Open Focus provides an ideal "self-help strategy to prevent, cope with, and reduce pain." [Editor's note: we are seeking medical researchers interested in incorporating Open Focus practice into research studies. ]

"To improve patient and public understanding of pain, federal agencies and other stakeholders should redesign education programs. They should aim to foster an understanding among patients, the public, and healthcare providers that there are complex biological and psychosocial aspects to pain, and they should develop materials about the nature of pain; ways to use self-help strategies to prevent, cope with, and reduce pain; and available treatments for pain. The materials should be specifically targeted to patients, the public, and healthcare providers."

Open Focus Helps Normalize Sleep

I discovered the book “The Open Focus Brain” while browsing through the Sounds True Catalog. My husband had just made an offhand comment me. He said “you tend to be very overly focused on whatever you do…”. That was a new thought to me. As I was pondering his comment, I saw the title, "The Open Focus Brain". I don’t believe in coincidences. I knew that this was something new I had to try for my chronic insomnia. We’re talking a 30+ year insomnia problem here!

I have never been a sound sleeper. The problem began intermittently while I was an engineering student  It resolved for a while, then recurred in earnest in the late ’80’s. At it’s worst, I was barely able to function at work and it was the first time I had to consider leaving engineering and doing something else for a living. But I didn’t know what. And I didn’t have a clue how to determine the cause. It was a very scary time. I assumed it was the stress of the current job, but the sleep problem had started years before that.

I sought some counseling a few times, after checking for the obvious physiological causes. Some dreams were giving me clues that it was all based in the childhood environment. I always felt that unrelenting stress in the home was playing a major role, a PTSD situation of sorts. But I feel this didn’t have credibility with conventional counselors and it was very frustrating to feel not heard on this.

I started reading “The Open Focus Brain” in June 2010. I was reading it before bed, and expecting a poor, tossy night with many wake ups, as usual.

"I had the best night's sleep I’d had in living memory"

An amazing thing happened with my first reading. Dr. Fehmi suggests early on in the book  to experience a more diffuse kind of attention by continuing to read the book, but simultaneously expand your vision to include a view of the surrounding room, then focus on the spaces between the lines and even between the letters. I did this and became so sleepy I had to stop reading and went to bed. I had the best night's sleep I’d had in living memory and knew I was on to something very important. I was so excited!!!!

Shortly after that I read page 60 in "The Open Focus Brain" and felt so overwhelmingly grateful and emotional that there was someone who understood that real damage can be done to the nervous system by chronic emotional stress. Please know, THIS PAGE CHANGED MY LIFE! It validated my experience where the counselors I had dealt with had devalued my experience.

Open Focus Relieved My Stress and Gave Me Back My Life

I had an Open Focus “honeymoon” for more than 3 months. Honestly, I felt like my brain was dying of thirst for the exercises and I couldn’t get enough of them. I felt the responsibility for the world was lifted from my shoulders. I lived in a state of euphoria that whole time. My insomnia completely resolved during that time and I feel I became the person “I really am” when not struggling through every day in a state of exhaustion. I had a whole new life. I could hardly believe it.

Then the euphoria began to fade. I became aware that there was a part of my psyche – believe me I know almost nothing of psychology – that was very invested in maintaining the old status quo and started fighting the exercises. I realized I had to be careful to vary them, but I was never sure how often and which ones I needed that day. I had the full set of exercises by then. Resentment at taking daily time became a huge issue and yet I knew it was my psyche playing some kind of “let’s not allow change” game. It’s probably some kind of primitive protection mechanism to prevent too much change at once that’s too scary, I guess.

But even with this “stuff” going on, I have not reverted to my old (lack of) sleep patterns and stress levels. I was 100% resolved for the first three months. Since then, I would say, on average, I am 60%-80% resolved, depending on how fastidious I am with the exercises, the current stress level, and this accommodation/resistance factor that I don’t really understand.

This is a HUGE improvement from where I was before. I have a life now, love my work, and have active hobby and social  lives that I didn’t have before. I will not give up until I’m consistently back at 100% and I know I can do it again.

Choosing the Open Focus Practice Exercise to Listen To

I am getting a better sense of what Open Focus exercises to do on any given day. When I’m doing well, that is sleeping well with good energy throughout the day (a wonderful new mode for me!) I am a very happy person, can weather any stress that comes up, I have a general feeing of “all is well and will always be well no matter what”.

When I remember to open my focus during the day after a narrow focus event, I find that new solutions to problems pop effortlessly into my head. I am aware that this is a result of a balanced focus. I have more and more of these balanced days as time goes on. When I remember to take the time to open my focus it’s almost like I’ve had a nap and have fresh energy. Can you see why I will never give up on this technique?

On the good days, I find the more abstract Open Focus exercises work well and seem to open up new pathways in my brain. New ideas flow easily. Hard tasks almost do themselves. I am able to understand and enjoy music in ways that seemed like they were closed to me in the past. These are HUGE changes.

Exercises like “Thinking in Open Focus” are a tremendous help with raising my awareness of how many of my thoughts are based in old anger patterns. I am actively letting go of these. I have long been aware that stored anger is part of the insomnia etiology. This has been very hard to track down because when I’m awake in the middle of the night I have no sense of being angry, just frustrated that I’m awake. But when Open Focus helps me become aware of the anger origin of many of my daytime thoughts, my sleep improves. This is complicated. I hope I’m making sense to someone! But it is working!

When I’m having a bad spell – sleeping poorly, feeling frustrated with exhaustion all day etc.- the more standard Open Focus exercises help get me back on track. Things like “Long Form”, “Head and Hands”, “Joint Space” etc. I have had a few bad spells that were hard to break that were helped by simply picking up the book and rereading some sections. I think it’s just reassuring to me that someone does understand this problem and there is a solution.

I try and use my mood – crankiness and lack of patience – as feedback for when I’m getting overly focused. It’s hard to stay alert to these things and fix the problem as it’s forming. I know I’ll get better at this with practice. All it takes is feeling the space between my eyes, feeling my breath surrounding my eyes, broadening my vision to take in the periphery. I feel instant relaxation in my brain and abdomen.

I submitted this blog post in hopes that it will help someone else who has struggled with chronic stress and insomnia.

A special thanks for Susan (Shor Fehmi) for sharing her early experiences with Open Focus, on the April "Ask Dr. Fehmi" Teleseminar. She described herself as very driven and goal oriented, and said that at first she couldn't relax or slow down long enough to listen to the Open Focus exercises. I’m so appreciative to Susan for sharing her struggle as it gives me continuing resolve to work at healing in these areas.  And Dr. Fehmi’s opening exercise was really great! I’m not sure why it seemed to be different from the others, but I was able to experience a nice diffuse/immerse focus with it, something that is still a challenge for me. —–Joanne

Seeking Guest Bloggers:

We invite you to write a guest post about your experiences with Open Focus, either personally or how you incorporate Open Focus brain exercises/meditations and awareness of Space into your work with patients or clients. If you're interested, please send an email to Louise@DissolvingPain.com

Chronic Pain is a Disease

Here's an excerpt from a May 18, 2011 Huffington Post article:

"Pain is a disease,” said pediatric anesthesiologist Elliot Krane, chief of the Pediatric Pain Management Service at the Lucille Packard Children’s Hospital at Stanford. During a talk titled “The Mystery of Chronic Pain” for TED, a “nonprofit devoted to Ideas Worth Spreading,” Krane described how sometimes the nervous system can morph to create a “positive feedback loop” that sends pain signals to an area of your body.

“It’s almost as if somebody came into your home and rewired your walls so that the next time you turned on the light switch, the toilet flushed three doors down, or your dishwasher went on or your computer monitor turned off.” Krane said. “That’s crazy, but that’s in fact, what happens with chronic pain.”

To read the rest of the article, click on the link below. OR, go straight to the video of Dr. Kane's talk:

http://www.huffingtonpost.com/2011/05/18/chronic-pain-treatment_n_863636.html