t ];| f ] lbgM Ps c ; n ; xfosnfO { lgofNbf
&%
75
7 ' nf ] : j / df eGg ]
t ];| f ] lbgM Ps c ; n ; xfosnfO { lgofNbf
p2 ] ZoM Ps c ; n ; xfosdf x ' g ] u ' 0fx ? sf ] af /] df 5nkmn ug ]{ efu @ M tflnd
; fdfGos / 0fsf ] cEof ; # M cf / fdbfoL df ;+ k ] zL cEof ; ( Progressive release of muscular tension ) - !% ldg ] 6 _ s ' g } nfdf ] lbgkl5 cfk ' mdf pTkGg ePsf ] tgfgnfO { lgsfNg ; xfosx ? sf ] nflu Psbd ; xof ] uL x ' g ; S5 .
tkfO {+ sf ] df ;+ k ] zLdf tgfj pTkGg x ' Gbf / tkfO {+ sf ] df ;+ k ] zLn ] cf / fd kfpFbf s : tf ] dx ;'; x ' G5 cg ' ej ug {' xf ];\ . tkfO {+ sf ] 6fpsf ], cg ' xf /, 3fF6L , s ' d , d ]? b08 , k ] 6 , sDd /, kfv '/ f / v '§ fx ? df tgfj pTkGg u / fpg ' xf ];\ / cf / fd ug { klg lbg ' xf ];\ . kfFr ;] s ] G8 hltsf ] nflu tgfj lbg ' xf ];\ / bz ;] s ] G8 hltsf ] nflu 5f ] 8 \ g ' xf ];\ . z / L / sf ] Ps – Ps cËx ? df o ; f ] kfn } kfnf ] ug {' xf ];\ . tkfO {+ sf ] nflu slt l56f ] jf l9nf ] ug { plrt 5 ToxL cg '; f / ug {' xf ];\ .
• tkfO {+ sf ] xftaf6 z '? ug {' xf ];\ . d '¶ L agfpg ' xf ];\ / kfFr ;] s ] G8sf ] nflu olQs } / xg lbg ' xf ];\ / bz ;] s ] G8sf ] nflu 5f ] 8 \ g ' xf ];\ . tgfj pTkGg ubf { / cf / fdsf ] nflu 5f ] 8 \ bf s : tf ] dx ;'; x ' G5 cg ' ej ug {' xf ];\ . k ] m / L Psrf ] l6 o ; f ] ug {' xf ];\ .
• ca tkfO {+ sf ] kfv '/ fx ? df Wofg lbg ' xf ];\ . tkfO {+ sf ] kfv '/ fsf ] efunfO { dfly tfGg ' xf ];\ . tkfO {+ sf ] kfv '/ fsf ] dflyNnf ] efudf pTkGg ePsf ] tgfj cg ' ej ug {' xf ];\ . kfFr ;] s ] G8sf ] nflu olQs } / xg lbg ' xf ];\ / bz ;] s ] G8sf ] nflu 5f ] 8 \ g ' xf ];\ . k ] m / L Psrf ] 6L o ; f ] ug {' xf ];\ .
• ca tkfO {+ sf ] kfv '/ fx ? k } mnfpg ' xf ];\ . ca s ' OgfnfO { cl8u / fVg ' xf ];\ / To ; sf ] jl / kl / sf ] efudf ePsf ] tgfj dx ;'; ug {' xf ];\ . kfFr ;] s ] G8sf ] nflu olQs } / xg lbg ' xf ];\ / bz ;] s ] G8sf ] nflu 5f ] 8 \ g ' xf ];\ . k ] m / L Psrf ] 6L o ; f ] ug {' xf ];\ . kfv '/ fx ? df cf / fd dx ;'; ePkl5 tkfO {+ sf ] ltu | fdf o ; nfO { 5f ] 8 \ g ' xf ];\ . ca z / L / sf ] c ? cËx ? Df o ; f ] ug {' xf ];\ .
tkfO {+ n ] ; fdfGos / 0fsf ] cEof ; sf ] af /] df la : t [ t ? kdf kl / lzi6 @ df kfpg ' x ' G5 .
; fdfGoLs / 0f cEof ; tflnd k | bfosM klxnf ] lbgdf xfdLn ] Ps c ; n ; xfosdf x ' g ' kg ]{ u ' 0fx ? sf ] af /] df l ; Sof } F . ca xfdL tflnddf l ; s ] sf s '/ fx ? sf ] cfwf / df c ; n ; xfosdf yk u ' 0fx ? yKg ] 5f } F .
8 ] df ] q ] ml6s ckm s + uf ]] c ; n ; xfos
• ; xfossf ] 7 " nf ] dg 5 hxfF pgn ] cf3fthGo 36gfsf ] kLl8t JolQmsf ] efjgf / kL8fx ? / fVg ; S5 .
• pgsf ] ; fgf ] d ' v 5 , To ;} n ] pgn ] ; a } s '/ fx ? uf ] Ko / fVg ; S5 .
• pgL ; Fu Pp6f 7 " nf ] Jofu 5 h ; df tfnf nufpg ; lsG5 . o ; leq pgn ] cf3fthGo 36gfsf ] kLl8t JolQmsf ] af /] df ;' g ] sf ] ; a } gsf / fTds zAbx ? / ljrf / x ? / fV5 .
• pgsf ] 7 " nf kfOnfn ] pgnfO { hldgdf / fd |/ L 6 ] Sgsf ] nflu dBt ub { 5 / pgnfO { nfdf ] b '/ L lx + 8 \ g k ; g dBt ub { 5 .
• p ; sf sfgx ? 7 " nf x ' g ' k5 { tfls pgn ] cf3fthGo 36gfsf ] kLl8t JolQmn ] eg ] sf s '/ fx ? ;' Gg ; S5g \ . cf3fthGo 36gfsf ] kLl8t JolQmn ] cfk ' mn ] eg ] sf s '/ fx ? bf ] xf ]¥ ofpg cfjZos gxf ];\
• ; xfossf cfFvfx ? 7 " nf x ' g ' k5 { tfls pxfFn ] cf3fthGo 36gfsf ] kLl8t JolQmsf ] xfp – efpx ?, cfFvfsf Ozf / f , xftsf ] rfn , x ] g {; Sg ' x ' G5 ,.
• pgsf ] e " 8L 7 " nf ] x ' g ' k5 { tfls pgn ] nfdf ] ; do ; Dd cf3fthGo 36gfsf ] kLl8t JolQmsf ] s '/ fx ? ;' Gg ; Sg ' x ' G5 / lardf s ] xL klg jfwf cfpg ] 5 } g .
• pgsf ] gfs ; fgf ] x ' g ' k5 { tfls pgn ] cfk ' mnfO { c ? uGwx ? af6 6f9f / fVg ; S5 lsgsL cf3fthGo 36gfsf ] kLl8t JolQmsf ] 3fpx ? sf ] sf / 0f ljleGg uGw cfpg ; S5 .
• ; xfos lbdfudf / dgdf Psbd blx | nf ] x ' g ' k5 { tfls pgnfO { cfk ' mn ] ;' g ] sf ] s '/ fx ? af6 s ] xL klg k | efj gf ];\ .