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fyd¢ka u;l ;nd .kafka flfiao@

fukak kshu u. - Thd,;a wkq.ukh lrkak

miq.sh i;sfha § úNd.h i|yd mdvï lsÍfï § jeo.;ajk lreKq lsysmhlau wjOdrKh lf<ñ' tn÷ lreKq fldf;l=;a Tn wid we;sjdg iel ke;'

tfy;a wOHhk lghq;=j, ienE ÿIalr;djka yuqjkafka tajdfha fh§ isák whgh' fuu ,sms fm< h<s wdrïN lsÍu;a iuÕ ms<s;=re Èh fkdyels ;rug flá mKsjqv o .,dtñka mj;S'

Tjqyq mdvï lsÍfï § u;=jQ ÿIalr;d o lsh;s' we;eful=g fm!oa.,slj ms<s;=re §ug fkdyels jqjo Tfí m%Yak yd ia;+;s ish,a,u ia;+;s mQ¾jlj ndr.;anj;a" tajd ie,ls,a,g f.k ,sms fm< ilia lrk neõ lshkakg leue;af;ñ'

fndfyda fokdf.a wjOdkhg ,lajq lreKla ù ;snqfKa mdvï lsÍfï § wjOdkh flakao%Sh ;eklg f.k tauhs' ^Concentration&' ienúkau th jeo.;a m%Yakhls' fuys§ fï yd neÿKq fjk;a wdldrfhka m%Yakh u;= l< wh lshd isáfha u;l ;nd.ekSu ÿIalr njhs' we;fula u;l ;nd.ekSfï l%u o úuiQy' ta ms<sn| úúO ,sms yd f;dr;=re miq.sh ld,fha ÈhKsh uÕska wms bÈßm;a lr we;af;uq' flfia fj;;a mdvï lsÍfï § u;lh i|yd wjOdkh yiqrejd .ekSu ms<sn| wo wfma m%uqL;dj ysñfjhs'

±ka úNd.hg t;rï È.= ld,hla ke;' b,lalh lrd fõ.fhka hd hq;=h' úNd.h ksYaÑ; ia:dkhl ;sfnk .ukla kï Tn fï fudfydf;a f;dard.kq we;af;a wêfõ.S ud¾.h fyj;a yhs fõ tlhs' Tfí u;lh i|yd fud<h ieliS we;s wdldrh wêfõ.S ud¾.hla hehs fudfyd;lg is;kak' th mßmQ¾K tlls' tfy;a we;eï Èfkl wêfõ.S ud¾.fha jqj fõ.fhka .uka l< fkdyelsh'

lsishï fya;=jla ksid wêfõ.fha ud¾. ;onohla we;sjqKs kï fõ.jhka .uka l< fkdyelsh' úNd.h ksid yg.kakd wd;;sh" Èfkka Èk úNd.h <xjk úg ±fkk wúksYaÑ; ìh" fï w;rjdrfha f.or-fodr yd hy¿ fhfy<shka w;r we;sjk Ñ;a;fõ.sl .eg¨ iDKd;aul Ñ;a;fõ.hka ìyslrkq we;'

wïud fyda ;d;a;d hï fohlg fodaIdfrdamKh l< úg Tn bkafka lkiai,af,ks' f.org fydfrka hula l< úg th yiqfõhehs Tn is;k úg weÕg ±fkkafka iDKd;aul Ñ;a;fõ.hls' Tfí ióm;ufhl= ys; ßfok hula l< lS úg ys;g ±fkkafka kqreiaik .;shls' Tfíu jpkfhka lshkafka kï zwo uQâ wmafiÜZ h' tn÷ Ñ;a;fõ.sl .eg¨jla we;s úg iqmqreÿ bys,a Ôú;h fkd±fka' uqyqfK fmkqu fyd| ke;'

lk lEuj,g;a ri fkd±fka' w;ska we,a¨j;a ±fkkafka ke;' fï udkisl iajNdjh jQ l,S fud<fha wvqjla fkdfõ' bm; lS mßÈ wêfõ.fha jqj ud¾. ;onohla ke;akï zg%e*slaZ ;sfnkakg mq¿jk' l< hq;af;a bka ñ§uhs'

±ka wm i,ld ne,sh hq;af;a bka ñ§fï l%uhhs' uu Wml%u lsysmhla fhdackd lsÍug leue;af;ñ'

01' újD; ukilska bkak'

wOHhk lghq;=j,g msúfik ´kEu fudfyd;l bf.k .;a oE fyda l,ska mdvï l< oE .ek fkdis;d f.k fmd; w;g .kak' bf.k .;a oE u;ll we;s nj úYajdi lrkak' kshñ; wjia:dfõ§ kshñ; ;ekg tajd u;la fjkq we;s' ±ka lrk jevhg wjOdkh fokak' ks¾udKd;aul yd w¨;a woyia tkafka túghs' ksõgkaf.a ta fudfydf;a wjOdkh ;snqfKa wem,a f.äh ìu jeàu ms<sn|h' tfy;a tf;la ;snqKq ish¨ ±kqu yd noaO ù .=re;ajdl¾IKh Wmkafkah' wdlsñäia zhqf¾ldZ hehs lE.iñka Èõfõ wdlsñäia kHdh fidhd .ekSfï i;=ggh' tfy;a Tyq‍f.a wjOdkh ;snqfKa j;=r m%udKh foigh' wfkl=;a wjeis ish¨ foa ta yd noaO úh'

±ka fï fudfydf;a wjYH oE wOHhkh lrkak' fuf;la Tn W.;a oE wjYH f,i isysm;a jkq fkdwkqudkh' th is;ñka fuh lrkafka kï úh yelafla ±ka lrk mdvu o Tng wysñ ùu muKs'

02' wjOdkh flakao%.; lr.kak

wjOdkh tla ia:dkhlg f.k tau Tfí udkisl yuqodj ikakdy ikakoaO lsÍula n÷h' b,lalhg myr§fï § ÿkqjdhd olskafka flakao%Sh ,laIHh muKs' wod< mdvug muKla is; f.k tkak' túg ;ekam;a yeÕSula we;sfõ' m¾fhaIlhka fmkajd fok wdldrhg fuys§ úoHd;aulj isÿjkafka fuhhs' Tn wjOdkh tla ia:dkhlg f.k tk úg fud<fha uia;sIal j,alh ^Cerebral Cotex& ;ekam;a iajNdjhlg m;afõ' u;lh msysgk ia:dkh fuu uia;sIal j,alhhs' th ;ekam;a jk úg mqoa.,hdg ieye,a¨ bys,a yeÕSula ^Relax& we;sfõ' túg Tng wfkl=;a iam¾Yhka fkd±fka' y~ fkdwefia mQ¾j ks.ukj,ska ñfoa' th wêIaGdkh yd lemùu iuÕ tlg yg.kS' b;sx" Tn l< hq;af;a wjOdkh yqreùu ke;skï ys; tla;eka lr.ekSu ^Concentration& muKs' u;l ;nd.; hq;= jeo.;au lreK" wjOdkh mqreoaola njh'

ta ksid .Kka ye§fï § fyda mdvï lsÍfï § muKla fkdfõ' ´kEu jevla lsÍfï§ thg mQ¾K wjOdkh fhduq lsÍfuka fï mqreoao we;s lr.; yelsh' wOHhkfha § uq,skau th wmyiq nj ±fkkak kï bys,a lsÍï jHdhduhl fhÈh yelsh' .eUqre yqiau .ek wjOdkh fhduq lsÍfuka lsysmjrla tfia lsÍu fyd| Wml%uhls' flá Ndjkdjla o fun÷ m%fhda.hls' ;uka ms<sn| wNsudkhla we;slr .ekSu" iaj id¾:l;ajh .ek ;ksju is;ñka tn÷ Ñ;%hla olsk fndfyda wh isá;s' ud fï ;;a;ajhg <Õdfjk nj ;udg lshd .ksñka fhackd lsÍu ;j;a tn÷ Okd;aul Wml%uhls' ienúkau túg th Tng ,efí'

03' l< hq;= jev m%uqL;d.; lrkak'

tla mdvula lrkakg úg l,ska mdvu l< fohlg is; hEu fyda tnkaola u;la ùuo YsIH YsIhdjka uqyqKfok ;j;a .eg¨jls' zzwhsfhda ;j fldÉpr mdvï lrkak ;sfhkjo@ZZ hkqfjka m%ldY lrk Tjqyq wfkla fmd;a fmr<d mdvï lsÍug we;s m%udKh o n,;s' fï is;sú,a, wOHhk lghq;= i|yd mSvkhla we;s lrkakls' óg ms<s;=r f,i Tn l<hq;af;a wOHhk lsÍug we;s foa m%uqL;d.; lsÍuh' ld,igykla ilid ish¨ foag fldgila mejÍuh' ±ka yeu mdvulau lrk ld,h Tn okshs' fï fudfydf;a l<hq;= mdvu ksje/Èj wjOdkfhka lrkak' wfkla tajdg fmda<sfï bkak lshkak'

04' mdvï fldgia j,g lvkak'

mdvï lrñka isák w;r;=r b;sßj we;s msgq fmr<d ;j msgq lShla ;sfí±hs ne,Su YsIH mqreoaols' fuh wd;;sfha fldgils' Tng wOHhkhg we;s m%udKh úYd, jk úg wjOdkh wiSre fjhs' fyd|u foh wOHhkhg we;s m%udKh fldgia lr.ekSuh' fldgiska fldgig hkak' ta w;rueÈ iq¿ úfõlfha .eUqre yqiaulg bv fokak'

05' ieye,a¨fjka is;kak' ieye,a¨fjka isákak'

±ka úNd.h <xùu ksid we;eful= isákafka nh îrdka; uqyqfKks' mSvkh yeu wNskhlu fmfka' úfgl n,kakg wmq,h' w' fmd' i' Wiia fm< ir, yd myiq úNd.hla f,i is;kak' wOHhk lghq;=j,§ ukd ±kuq;af;l= úh hq;= ke;' fndre .eUqrla ujd .ekSu fndre jevls' we;euqka úNd.h .ek yd mdvï .ek l;d lrkafka uydpd¾h nisks' ug Tng b;du ir,j lSug we;af;a zTake it easyZ lshdh' th Tfí m%fndaOh;a" m%;sM,;a by< kxjhs' ±kg ;sfhk fï m%Yia; wd;;sh m%udKhg;a jvd m%udKj;ah' fï ld,fha wdydr .ekSu;a" .kakd wdydrh;a b;d jeo.;ah' wms th bÈß Èkl§ idlÉPd lruq'

tlla u;l ;shd.kak" Tng fï wdldrfhka wOHhk lghq;= l< yels kï Tnj wiu;a l< yels c.f;l= fkdfõ' Tn iuÕ úNd.h ,shQ whf.ka ;sia oyilau ,nk jif¾ iriú jrï ,nkq we;' Tn bka wfhl= jk nj wmg úYajdih'

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