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Quitting smoking is one of the best things you can do for your health, not just for your gut, but for your whole body

Whilst keeping your fingers gripped (gently) around the filter begin to roll the cigarette between your thumbs and middle fingers, slowly starting to shape the cigarette, carefully compress the tobacco into a cylindrical shape, working your way up and down the cigarette with the hand not on the filter

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[2] Read your instructions as soon as you get them so you can ask questions, get necessary supplies, and can follow the recommended timeline

See also Richard Holbrooke, To End a War (New York: Random House, 1998), 162