!% ^ kl / lzi6 kl / lzi6 @ ; fdfGos / 0f cEof ;
o ; v08df xfdLn ] tflnddf pNn ] v ePsf ; fdfGos / 0fsf cEof ; x ? nfO { ( grounding exercises ) tkfO { sf ] ; xhtfsf nflu oxf ; d ] 6 ] sf 5f } .
!= zf / L / nfO { ; fdfGos / 0f ug ]{ ( Grounding the body ) 44-45 @= c + ufnf ] ( The Hug ) 68-69 #= cf / fdbfoL dfz + k ]; L cEof ; ( Progressive release of muscular tension ) 74-75 $= ;'/ lIft : yfgsf ] l ; h { gf ug {] ( Creating a safe place ) 80-81 %= jt { dfg ; dodf k ' gM kmls { g ] ( Re-orienting to the present ) 86-87 ^ = sl :; Psf ] c + ufnf ] ( Squeeze-Hug ’) 88-89 &= cfˆgf ] zl // sf ] ef / cg ' ej ug {] ( Feeling the weight of your body ) 90-91 *= d ]? b08 ; f ]‰ ofpg ( Straightening the back ) 92-93 (= uf ] nfsf / : j ; k |: jz ( Square-breathing ) 160 !)= : jfk |: jfzsf ] u0fgf ug ]{ ( Breath counting ) 160
!= z / L / nfO { ; fdfGos / 0f u / fpg ]
; lhnf ]; Fu a : g ' xf ];\ / tkfO {+ sf ] e ' O {+ n ] hldgnfO { 5 ' jfpg ' xf ];\ . tkfO {+ sf ] jfFof v '§ fn ] e " O {+ df 6 ] Sg ' xf ];\ / o ; kl5 bfFof v '§ fn ] e " O {+ df 6 ] Sg ' xf ];\ . of ] sfo { la : tf /} ug {' xf ];\ – bfFof , jfFof , bfFof , jfFof . s ] xL If0fsf ] nflu o ; f ] u / L / xg ' xf ];\ . ca / f ] lsg ' xf ];\ . tkfO {+ sf ] ltu | f / sDd / nfO { s ; L { df a ; fpg ' xf ];\ - % ;] s ] G8 _ . tkfO {+ sf ] v '§ f / sDd / nfO { jt { dfg cj : yfsf ] af /] df ; r ] t u / fpF5 ls u / fpFb } g ; r ] t u / fpg ' xf ];\ . ca tkfO {+ sf ] 9f8df Wofg lbg ' xf ];\ . tkfO {+ sf ] 9f8sf ] larsf ] efunfO { dx ;'; ug {' xf ];\ . 9f8nfO { ; Lwf kfg {' xf ];\ / o ; f ] ubf { tkfO {+ sf ] Zjf ; k | Zjf ; df s ' g } k | efj kf5 { ls kfb }{ g Wofg lbg ' xf ];\ - !) ;] s ] G8 ; Dd o ; f ] ug {' xf ];\_. ca tkfO {+ sf ] Wofg cfˆgf ] kfv '/ f / xftdf Wofg lbg ' xf ];\ . cfˆgf ] xft ; Fu } / fVg ' xf ];\ . tkfO {+ nfO { h : tf ] ? kdf ; lhnf ] x ' G5 To : tf ] tl / sfdf ug {' xf ];\ . cfˆgf ] xftx ? nfO { ws ] Ng ' xf ];\ / cfˆgf ] an / z / L / sf ] tfkqmd dx ;'; ug {' xf ];\ . ca xftx ? nfO { v ' Nnf 5f ] 8 \ g ' xf ];\ / cl8 \ 8g ' xf ];\ . ca k ] m / L cfˆgf ] xftx ? nfO { ws ] Ng ' xf ];\ . ca . cfˆgf ] xftx ? nfO { cf / fd ug { lbg ' xf ];\ . ca . cfˆgf ] cfvfFdf Wofg lbg ' xf ];\ . sf ] 7fsf ] rf /} lt / x ] g {' xf ];\ . tkfO {+ nfO { jt { dfg cj : yfsf ] af /] df ; r ] t u / fpg ] yf ] sx ? sf ] af /] df ofb ug {' xf ];\ . tkfO {+ clxn ] jt { dfg ; dodf of ] sf ] 7fdf x ' g ' x ' G5 eg ]/ ofb ug {' xf ];\, cfhsf ] ldlt ofb ug {' xf ];\ / cfk ' mnfO { ;'/ lIft dx ;'; u / fpg ' xf ];\ . of ] cEof ; n ] tkfO {+ sf ] Zjf ; k | Zjf ; df , tkfO {+ sf ] pkl : ylt , tkfO {+ sf ] ljrf / / annfO { s ;/ L k | efj kfb { 5 ; f ] Rg ' xf ];\ .
@= cFufnf ] xfNg ]
o ; cEof ; n ] cf3ft hGo 36gf ef ] u ] sf dlxnfx ? nfO { zfGt kfg { d2t ug {] 5 . cfkm ": taw ePsfx ? n ] klg o ; cEof ; u /]/ jt { dfg cj : yfdf kms { g ; S5g \ .
cfˆgf ] kfv '/ fx ? n ] cfkm } nfO { c + ufnf ] xfNg ' xf ];\ .
tkfO { sf ] bfof xftn ] af + of kfv '/ fsf ] dflyNnf ] efu ; dfTg ' xf ];\ / a + fof xftn ] bf + of kfv '/ fsf ] dflyNnf ] efu ; dfTg ' xf ];\ . la : tf /} Rofkg ' xf ];\ / kfv '/ fx ? cfkm " tkm { tfGg ' xf ];\ . s ] lx ; dosf nflu o ;/ L / xg ' xf ];\ . cfkm " nfO { xfnsf ] ; dodf cfjZostf eP cg '; f / RofKg ' xf ];\ . s ] lx ; do Rofk ]/ 5f ] l8lbg ' xf ];\ . km ] l / olx k | lqmof bf ] xf ]¥ ofpg ' xf ];\ .