Im-gv-Nbv-¡v- Iq-Sp-Xð- _p-²n-ap-«v,- XethZ\,- s]m-Sn- AeÀ-Pn,- Cc«¡m-gv-N,- shfn-¨w- Im-Wp-t¼m-gp-Å I®n-sâ _p-²n-ap-«v- Fón-hbpw- Igp-¯n-\pw- ]p-d¯n-\pap-Å thZ\bp-am-Wv- s]m-Xp-sh Cu- hn-`m-K¯n-ep-Å Akp-J§Ä.-

icn-bñm-¯ ¢m-kv- dqw-/Hm-^o-kv- dqw- AhØ,- icn-bñm-¯ tPm-en-kz`m-hw,- Im-gv-N¡p-dhv,- Ccn-¸n-sâ Ip-g¸w,- shfn-¨¯n-sâ t]m-cm-bv-a Fón-hbm-Wv- Cu- tcm-K§Ä-¡v- Im-cWw.-

* I®n-\v- tZm-jIcañm-¯ Iw-]yq-«À- D]tbm-K¯n-\v- \n-ch[n- ap³-Icp-Xep-IÄ- FSp-¡Ww.- Gähp-am-Zyw- {i²n-t¡ïXv- aq-óv- ap³-Icp-Xep-Ifm-Wv.- AXv- "3 _n- (Blink, Breathe, Break)- IÄ- Fódn-bs¸Sp-óp.- Iw-]yq-«À- D]tbm-Kn-¡p-t¼mÄ- CSbv-¡v- I®v- AS¨p- Xp-d¡p-I,- CSbv-¡v- ZoÀ-L\n-izm-kw- hn-Sp-I,- Iw]yq-«À- D]tbm-K¯n-\v- CSthf \ð-In- Að¸kabw- Fgp-tóäp- \S¡p-I.-

* Im-gv-N¡p-dhv- C-sñóp-d¸p-hcp-¯p-I.-

* Iw-]yq-«dn-sâ ap-ónð- sNehgn-¡p-ó kabw- ¢n-]v-Xs¸Sp-¯p-I.- Hm-tcm- aWn-¡q-dn-\p-tijhpw- ]¯p-an-\n-äv- CSthf \ð-IWw.-

* tam-Wn-ädn-sâ Dbcw- {Iao-Icn-¡p-I. tam-Wn-ädn-sâ \Sp-`m-Kw- t\scbp-Å Zr-ãn-bp-sS 7þ10 Cônð-- Xm-sgbm-IWw.-

* tam-Wn-ädn-sâ Dbcw- A\p-kcn-¨v- Dbcw- {Iao-Icn-¡m-hp-ó Itkc Ccn-¡m³- D]tbm-Kn-¡p-I.-

* tam-Wn-ädnð- shfn-¨¯n-sâ {]Xn-^e\w- Hgn-hm-¡m³- Iw-]yq-«À- kv-{Io-\n-se shfn-¨¯n-\\p-kcn-¨v- ap-dn-bn-se shfn-¨w- {Iao-Icn-¡p-I.- CXn-\v- Bhiy-am-b IÀ-«\p-Ifpw- shfn-¨hpw- ap-dn-bnð- D]tbm-Kn-¡p-I.-

* Bân-s¥bÀ- I®S D]tbm-Kn-¡p-óXpw- Iw-]yq-«À- kv-{Io-\n-ð- Bân-s¥bÀ- ¥m-kv- LSn-¸n-¡p-óXpw- \ñXm-Wv.-

tUm.- Un- _m-em-aWn-

{]Xo-£bp-sS {]Im-iam-bn- ]p-Xn-b ]T\w-
AÔXbp-sS Ccp-fnð- {]Xym-ibp-sS ]p-Xp--In-cWhp-am-bn- ]p-Xn-sbm-cp- ]-T-\w.- I-®n-t\m- I-®n-sâ- `m-K-§Ä-t¡m- ]-I-c-am-bn- H-ópw-X-só- Ir-{Xn-a-am-bn- \nÀ-an-¨p-sIm-ï-ñ- Cu- ]-T-\w- {i-t²-b-am-bn-cn-¡p-ó-Xv.- I-®n-se- Ip-g-¸-§Ä- ]-cn-l-cn-¡m-³ I-®n-\p-Ånð-¯-só-bp-Å- H-cp-X-cw- Po-h-tIm-i-k-aq-l-s¯- D-t¯-Pn-¸n-¡p-I-bm-Wv- K-th-j-IÀ- sN-bv-X-Xv.- ]qÀ-W-am-bpw- Im-gv-N- \-in-¨-hÀ-¡p-t]m-epw- Im-gv-N- t\-Sm-\m-hpw- F-ó-Xm-Wv- Cu- K-th-j-W-¯n-sâ- {]-k-àn.-

lm-hmÀ-Uv- sa-Un-¡ð- kv-Iq-fn-\p-Io-gn-ep-Å- t\-{X-K-th-j-W-Øm-]-\-¯n-se- im-kv-{X-Ú-cm-Wv- N-cn-{X-]-c-am-b- Cu- t\-«-¯n-\p-]n-ónð.- I-®n-\p-Ånð- A-{]-k-à-km-ón-[y-am-bn-cp-ó- H-cp-Iq-«w- tIm-i-§-sf- Xn-cn-¨-dn-bp-ó-Xn-eq-sS-bm-bn-cp-óp- C-Xv.- ap-ÅÀ- tIm-i-§Ä- F-ó-dn-b-s¸-Sp-ó- C-Xv- sd-än-\-bn-e-Sn-ªp-Iq-Sp-ó- "-A-gp-¡v-'- \o-¡w-sN-¿p-ó-h-bm-sW-óm-bn-cp-óp- ap-³[m-c-W.- F-ómð,- th-ï- co-Xn-bn-ep-Å- t{]-c-W-sN-ep-¯n-bmð- C-h-bv-¡v-sd-än-\m-tIm-i-§-fm-bn- am-dm-³ I-gn-bp-sa-óm-Wv- lm-hmÀ-Un-se- im-kv-{X-ÚÀ- I-sï-¯n-bn-cn-¡p-ó-Xv.- Cu- AÀ-Y-¯nð- "-Im-Þ-tIm-i-§Ä-'- F-ó-dn-b-s¸-Sp-ó- "-kv-säw- sk-ñp-'-I-fp-sS- {]-hÀ-¯-\-hp-am-bn- C-h-bv-¡v- k-am-\-X-bp-ïv.- Nn-e- cm-k-X-òm-{X-I-sf- D-]-tbm-Kn-¨p-sIm-ïm-Wv- sh-dpw- "-¢o-\n-Mv- sXm-gn-em-fn-'-I-fm-bn-cp-ó- C-h-sc,- A-h-cp-sS- i-àn- Xn-cn-¨-dn-ªp-sIm-ïv- sd-än-\m- tIm-i-§-fm-¡n- am-äm-³ K-th-j-IÀ-¡v- I-gn-ª-X.v- A-an-t\m-A-Un-t¸-äv- F-ó-dn-b-s¸-Sp-ó- C-h-bn-eq-sS- Iq-Sp-Xð- K-th-j-W-§Ä-¡p-Å- H-cp-¡-¯n-em-Wv- im-kv-{X-tem-I-an-óv.- A-Ô-X-s¡-Xn-sc-bp-Å- im-iz-X-sh-fn-¨-am-bn- am-dpw- X-§-fp-sS- ]-cn-{i-a-§-sf-óm-Wv- A-h-cp-sS- {]-Xo-£.-

F³- Fkv-