2016 jir ;=,§ Tnf.a isyskh ienE lr.ekSug id¾:l;aj mshjr 10 la
;j Èk lsysmhlska 2016 jir Wodfjkjd' wms ks;ru W;aiy lrkq ,nkafka wmf.a ðú; id¾:l lr.ekSughs' 2015 jir ;=, Tnf.a b,lal fj; ,.dùug fkdyels jqkdo@ ÿla fjkak tmd' wms ksjerÈ f,i 2016 jir .; lruq' wms wo " wo ojiska " bÈßm;a lrkq ,nkafka f,dalfha id¾:l ñksiqka wkq.ukh lrk id¾:l;aj mshjr 10 la' Wodjk kj jir ;=,§ Tn;a fuu mshjr 10 wkq.ukh lrkak' Tnf.a isysk fj; <.dùug Tng;a yelsfõú''''
1'"nE" lSug bf.k .kak
“nE” hk jpkh b;du;a n,iïmkak fuj,uls' fndfyda oE j,g wms “yd” lSug mqreÿ ù isákjd' fuh wmf.a jákd ld,h ke;slsÍfï iy fn,ySk lrk ;;ajhls' tl fohlg “yd” lSu u.ska ;j;a b;du;a jeo.;a fohlg “nE” lSu w¾:j;a fõ' tu.ska isÿjkq ,nkafka Tnf.a b,lal ;=,ska Tnj bj;a ù hduhs' tuksid Tng jákdlula fkdue;s oE ioyd “nE” lSug mqreÿ jkak'
2' ´kEjg jvd tmd
Tnf.a j¾;udk ld,igyk foi n,d Tn fuf;la l,a isÿl, oE fldgia lrkak' bka miqj Tng wkjYH fohla we;akï th bj;alr oud wu;r b,lalhla imqrd .ekSu ioyd kj bvlvla fjka lr.kak'
“tla /hlska oejeka; fjkila isÿ fkdfõ'””
3' gexlsfha f;,a álla b;sß lrkak
wm ieugu fjfyila oekqk úg ishÆu foa w;ayer ouhs' Tng kj fjkila isÿlsÍug wjYH jQ úg Tng ta ioyd Yla;shla wjYH fõ' Tnf.a Yla;sh l<ukdlrKh lr.ekSu ioyd mshjrhka wkq.ukh lrkak' tu.ska Tng oji wjidkfha§ fjfyila fkdoefkkq we;' WoEik fm%daàka nyq, wdydr mßfNdackh lrkak' ojfia lsysm j;djla úfõl .kak' Èjd wdydrfhka miqj úkdä 15 ld,hla úfõlSj isákak'
4' l;dj nd, jevls
Tn isÿlsÍug ie,iqï lr we;s l%shdjka ms,snoj l;d fkdlr th isÿlsÍu wdrïN lrkak' wfk;a ñksiqkag Tnj je,laùug bv ,nd fkdfokak' Tnf.a m%;sM,;a iu. Tnf.a ñ;=rkaj m%fndaOu;a lsÍug tu.ska Tng yelshdj ,efnkq we;' bka miqj Tnf.a l%shd l,dm Tnf.a ñ;=rkag;a lshd§ Tjqkaf.a wruqKq bgq lr.ekSugo iyh jkak'
5' Tnf.a Èk o¾Ykh md,kh lrkak
hï wjia:djka j,§ wkqkaf.a i;=g fjkqfjka l%shd lsÍu yer wm fjkqfjka fj,djla fjkalr .ekSu ioyd wmf.a Èk o¾Ykfha bvlvla fkdue;s jkjd' Tng Tnf.a b,lal lrd ,.dùug wjYHkï ta ioyd jevlsÍug ld,hla fjkalr .kak'
wre;anr Èúhlg wre;la ,nd .ekSug ld,h l<udkdlrKh lr.kak'”
6' Tnf.a tfmdhsukaÜ Tn iu.u ;nd .kak
Tn hïlsis ld¾hhla isÿlsÍfï§ ta ioyd fjka jQ fj,dj w;r;=ru th isÿlsÍug mqreoaola we;slr .kak' th Tnf.a b,lal imqrd .ekSug Wmldrhla fõú'
7' oji mqrd l%shdYS,s jkak
l=ula fyda ir, l%shdYS,s jHdhduhla jdr oyh ne.ska úkdä 25 lg jrla isÿlrkak' fuu.ska i;shl ld,hla we;=,; kj cjhla Tn fj; ,eî we;s wdldrh Tng oel .ekSug yels fõú'
8' ksyv;djhla wdrlaId lrkak
tla Èkla f;dardf.ka tu Èkfha§ lsisjla l;d fkdlr isákak' ^fï ioyd bßod Èkh jvd;a WÑ; fõ& fï wdldrhg ksyv;djfhka isàu ;rula wmyiq jqj;a fuys m%;sM, b;du;a wk¾> fõ' Tn fuh isÿlsÍu u.ska Tn oji mqrd l;d lsÍu ioyd jehlrk Yla;sh m%udKh uek .ekSug yelshdj ,efí' Tng iïmq¾K Èklau fuh isÿlsÍug wmyiq kï fuh udihla mqrdjg WoEik ld,h ;=, muKla isÿ lrkak'
“ld,h rka yd iudkh” ld,h uqo,a f,i Ndú;d lr th Tnf.a wruqKq fj; wdfhdackh lrkak'”
9' Ôú; WoHdhkhla ilid.kak
Tnf.a f.j;a; ;=, u,a me, mylg muKla bv we;akï tajdg l=ula fõúo@ fl;rï c,h m%udKhla ta ioyd wjYH fõúo@ Tnf.a isysk f;aÍu ioyd fuu uÜgu Ndú;d lrkak' Tng we;a; jYfhkau jeo.;a jk oE iy Tng isÿlsÍug wjYH jk oE .ek is;d bÈß jir lSmh ;=, tajd m%dKj;a ùug c,h fhdokak' fï wdldrhg wÆ;a oE u;= jQ úg tajd Tng j,a me,Eá .,jd .kakd wdldrhg fjkalr .ekSug yelshdj ,efí'
10' Èkm;d fjkialï isÿjkjd lshd u;l ;nd .kak
Tng l=vd fohla isÿlsÍu u.ska b;d úYd, fjkialï ne,Sug wjYH kï Tn úiska Tnf.a b,lal imqrd .ekSu ioyd Èkm;d isÿ l, hq;af;a l=ulao@ Èkm;d Tng m%dfhda.slj isÿ l, yelafla l=ulao@ b;d úYd, foa isÿùug wmf.a wruqKq wmf.a wjOdkh;a iu. tlg ne§ ;sìh hq;= fõ' l=vd iajhx ÈhqKq l%shd ms<sfj;a mqreÿ wdldrhg mßj¾;kh jkf;la Tnf.a Ôú;h jgd tajd tlalr.kak'
Source | mindbodygreen.com
Source | mindbodygreen.com
