j¾;udk

fudfyd;
w;S;h wkd.;h
ìh wúksYaÑ; nj
;ryd ìh
fmr u;l fyd| fyda krl
wdfõ. ie,iqï
wdYdjka wdYdjka
 wm i;su;a nj ms<sn|j l:d lrkafka wehs@

 wms wi;su;a o @
 wms wdydr .ksñka rEmjdysksh krUUQ
 wms ßh mojk w;r Bfha isÿjQ foa isym;a lruq
 wms mdr yryd hk .uka cx.u ÿrl:kh Ndú;d
lruq
 ìfhka wd;;sfhka msßKq <uhs úNd.hg ys| .ks;s

wms idudkH ukiska hq;=j isáuq o@

mdr osf.a weúo hk fhdjqka orejdf.a is; fkd.sksh yels
;rï foaj,a j,ska msrS we;' Tyq wi;sfhka wejso hhs'

kuq;a Tyqf.a ñ;=rsh is;ska olskafka weiska olsk foh

muKs' weh i;su;ah'

 fuh fydr ryfia mE, fodßka nqÿ oyu f.g .ekSulao @

 O¾udkqql+,ùu ksid ;ukaf.a;a" ;u orejkaf.a Ôú;fhka

i;=g m,d hkq we;ehs fndfyda foudmsfhda is;;s

i;su;a nj wd.u;a fkdjk nj Tjqkag meyeÈ,s lr fokak

i;su;a nj kùkjQ;a" ir,jQ;A"

wfma b,lal lrd wmj
fufyhùfï yelshdfjka hqla;
jQ;a mqyqKqjls
 nqoaOd.u - i;smÜGdkh - iu:h yd úo¾Ykdj
 yskaÿ wd.u - fhda." Tï uka;%h
 fõoh - i;su;aj" wjÈu;aj" oekSfuka hqla;j" fï
fudfydf;a ys|skak
 n%dyau wd.u - m%dKhdu
 uqia,sï - uqrynd Muraquabah ^n,disàu wOHhkh
lsÍu iy mQ¾K wjOdkh fhoSu&" Ihsan (Sura
Albaqura-235)
 l%sia;shdks - wjOdkfhka n,d isàu (St mathive 6:
25-34)
hqfrdamh RD JKZ
DG
veksfhka f.da,audka
^we't'c& ufkda Ndjhka ms<ns | nqoaêh (Emotional Intelligence) yd iudchdkq.; ùu ms<n
s | nqoaêh (Social
Intelligence) hk isoaOdka; fidhd.;a úfYaI{ jrhdh' i;su;a nj weußldjg y÷kajdoSfï m%uqLfhls'
úiafldaiska iriúfha ksfrda.S uki wOHdmkh fjkqfjka tallhla msysgjQfha fudyqh

uydpd¾h fcdaka lndÜ iska ^we't'c&

MBSR yd MBCT hk f,dj ms<s.;a m%;sldr fol ksmjQfhah' ueipqfiÜ irijsfhA i;su;a nj ms<n
s | tallhla
msysgqùfï wiuiu ffO¾hla .;a mqoa.,fhls'

rSpâ fâjsâika
ueäikAys jsiafldkaiska fjoH mSGfha i;su;a nj ms<n
s | tallhla msysgqùfï wiuiu ffO¾hla .;a mqoa.,fhls' tys
j¾;udk wOHlaI jrhdh'

î fla fyd,aie,a ^c¾uksh&

i;su;a nj ms<n
s | úoHd;aul mÍlaIK j, kshef,k mqfrda.dñfhls

cela fldaka*S,â Tlaia*¾â i;su;a nj ms<n

s | wdh;kfha ks¾udmlhdh
 2014 MAPPG jd¾;dj
ns%;dkHfha ish¿ md¾Yj j, md¾,sfïka;= lKavdhï jd¾;dj
wOHdmkh fi!LH yd wmrdO u¾Okh jeks m%Odk rdcH wxY j,g i;su;a nfõ we;s
m%fhdack y÷kdf.k fy<s lr we;
(http://www.themindfulnessinitiative.org.uk)

 fõ,aia rdcH ^2014&

i;su;a nj ;u rdcH m%;sm;a;shla f,i ms<s.;a f,dj m<uq cd;sh

 mdi,a j, i;su;a nj W.kajk rgj,a

tx.,ka;h" lekvdj" iafldÜ,ka;h" wh¾,ka;h" weursldj" mska,ka;h" ;dhs,ka;h"
fko¾,ka;h" ´iafÜ%,shdj" bkaoshdj

 Èkm;d i;sh mqyqKq lrk iud.ï

.+.,a" f*aia" nqla" wem,a" B fï,a" khsla" f*daâ" fgdfhdagd" fjd,afjda" bkaoSh uy nexl=j
 udkisl .eg¿j,g fyd|u ms<s;=rls Pannasia
mdi,a orejkaf.a udkisl wd;;sh" úYdoh
yd ldxidj i|yd ms<shuls
tx.,ka;fha ;D;Shsl mdi,a orejkaf.ka 20] la úYdofhka fmf,;s
,xldfõ ffjoH isiqkaf.ka 20] la úYdofhkao" 70] la udkisl
wd;;sfhkao fmf,;s - uydpd¾h wdf,dal m;srK

ldhsl .eg¿j,g o fyd| ms<s;=rls

wêl reêr mSvkh" ms<sldj" jhig hdu" ksoka.; fõokdj"
wd;rhsáia" nvjef,a frda. wdosh iukh lrhs
idlaIs tla/ia fjñka mj;S
 tlai;a rdcOdksfha mdi,a 35x2 l isÿ lrñka mj;sk case
control iólaIKh

 l=vd iólaIK 209 la wkqidrfhka isÿl, wOHhkhg (Meta

Analysis) wkqj
úIdoh yd ldxidj i|yd we;s fyd|u m%;sldr l%ufõoh i;su;a
nj mqyqKq lsÍuhs

MBSR m%;sldr l%ufõoh fuu idlaIs mokï lrf.k ks¾udKh

l< w;r" MBSR wo tlai;a rdcOdksfha cd;sl fi!LH m%;sm;a;sfha
^NHS& 2014 isg i|yka mßÈ h,s h,s;a we;sjk úIdoh yd
ldxidjg we;s fyd|u m%;sldrhhs
ixj¾Okd;aul ufkda úoHdj" i;su;a nj" mjq, yd orejka
ms<sn| wOHdmksl i.rdfõ î' fla' fyda,sie,a m<l< mßÈ

 orejkaf.a .Ks;uh yelshdj 15] lska jeä ÈhqKq ù we;'

 pß; ixj¾Okh miqnEug ,lajQ wjia:dj, h,s;a ke.S
isàfï yelshdj (Resilience) 24] lska jeäù we;'
 úIh ndysr l=i,;d 24] lska jeäù we;'

 m%pKav;ajh 24] lska wvqù we;'

 is;$uki lh

 lh isf;ys ksjykhs
 is; úiska lh md,kh lrhs
 fi!LHu;a ukila - fi!LHu;a isrerla
 fud<h ÈhqKq lsÍu wmyiq ke;
mQ¾j uIa;sIal
;e,ui mxfp’kaÞsfhka
ndyslh Ñ;a;fõ.
md,kh" úYaf,aYkd;aul
ixfj’ok ,nd .k’
Ñka;kh" {dKdkaú;
;SrK .ekSu ie<iqu
lsrSu is;Su Wiia udkisl
ls%hd

weñ.av,dj-
ìh";ryd" wd;;sh ysfmdlïmih -
u;lh
weñ.av,dj - ìh" ;ryd yd udkisl wd;;sh y¥kd.ekSu iy Bg m%;spdr oelaùu msKsi we;s
uOHia:dkhhs'
i;s mqyqKqfjka miq fuys w¿ meye iakdhq >k;ajh wvq fõ' tys l%shdldÍ;ajh wvq fõ
tkï i;su;a orejkag ìh" Ñ;a;fõ. yd wd;;sh wvqfjka oefkk njhs'
ta i|yd olajk m%;spdr j, ;%Sj%;djh wvqjk nj;ah'

ysfmdleïmih - bf.kSu yd u;lh ms<sn| úfYaIs; ld¾hNdrhla isÿlrk uOHia:dkhls'

fuys w¿ meye iakdhq >k;ajh i;s mqyqKqfjka miq jeäù we;'
tkï u;lh yd bf.kSu jeä lrjk njg idOlhls‘

mQ¾j uia;aIal ndyslh - ^Pre frontal Cortex& Ñ;a;fõ.j, mßK;Ndjh" Ñ;a;fõ. md,kh"
úYaf,aYkd;aul Ñka;kh" {dKdkaú; ;SrK .ekSu jeks Wiia udkisl l%shd ms<sn| uOHia:dkhhs'
fuu m%foaYh i;s mqyqKqfjka miq fyd|ska l%shd lrkq fmks f.dia we;‘

^uQ,dYh - Emotional life of your brain – Dr Richerd J Davidson – Oxford journal of nero science, Harvard Bullatin. )
kj;u fidhd.ekSï lsysmhla
 bkaishq,dj
 Temporal Lobe msgqmi we;s uia;sIal
ndysl m%foaYhhs
 isysl,amkdj" wdfõ." YdÍßl l%shdldÍ;ajh" wkqkaf.a ÿl
y÷kd .ekSu" ;ud ms<sn| y÷kd .ekSu" wka;¾
mqoa., in|;d wdÈh ms<sn| uOHia:dkhls
 i;su;a nj mqyqKqfjka miqj bkaishq,dfõ
>k;ajh jeä jk nj Tmamq lr we;

 DMN – Default Mode Network –

j÷re uki ms<sn| m%foaYh
 i;s mqyqKqfjka miq fuys l%shdldÍ;ajh wvq fõ
ixfõol
wjhj my m%;spdr ;shqKqh'
;e,ui
wei jeäysáhl= n÷h'
jhi 12 oS
lk yßu fõ.j;a
uq¿ukska Accelerator
kdih
mßK; ù we;
Èj
iu
.sh¾ 5
Brakes ;sßx. fldyso @
 mQ¾j uia;sIal ndyslh
 jhi wjq 21-25 muK jk f;la fyd|ska mßK;
fkdfõ
 ;sßx.h fuhhs
 m%Odk m%fhdackh jkafka Ñ;a; m%S;sh yd udkisl tald.%;dj jeä ÈhqKq ùuhs

 whdf,a is;g .,dtk is;=ú,s md,kh lr .ekSug WmldÍ ùu

 Ñ;a;fõ. md,kh ^Mood fix lsÍu&

 fldamh" m%pKav;ajh" NS;sldjka" ldxidj" lK.dgqj" udkisl ÿ¾uqLNdjh jeks

miq.dó ufkdaNdjhka wvq fõ

 wkqkaf.a ÿl oekSu" iudj oSu" wirK jQjkag ie,lSu jeks fyd| .;s.=K
jeäÈhqKq ùu

 udkisl miqnEug ,lajQ wjia:dj,oS h,s is;ska ke.S isàfï yelshdj

^resilinence& jeä ÈhqKq ùu
 wd;au úYajdih yd talSh;dj ^oneness& jeä ÈhqKq ùu
 wjOdkh tl ;ekl r|jdf.k isàfï yelshdj
j¾Okh jk ksid bf.kSfï yelshdj jeä ÈhqKq fõ

 u;lh jeä ÈhqKq fõ

 ixcdkkh^cognition& jeä ÈhqKq fõ

 .Ks;uh yelshdj 15 ] lska jeä fõ
 udkisl frda. we;sùfï wjOdku wvq lsÍu - fï i|yd i;su;a nj mqyqKq lsÍu b;d m%;sM,odhl yd
,dNodhS l%uhla f,i y¥kdf.k we;' fmdÿfõ udkisl m%;sldr ,nd.ekSu hk iudcfha wjudkhg ,la úh
yel wjia:djls' kuq;a i;su;a nj mqyqKq ms<sn| hqfrdamd iudch olajk wdl,am b;d Wiia ksid frda.syQ
leue;af;ka Bg iyNd.S fj;s' fuu m%;sldr l%ufha w;=re wdndO$ mYapd;a wdndO o ke;'

 úYdoh ^Depression&

 —i;su;a nj mokï lr.;a Wiia udkisl m%;sldrh ^MBCT&˜ kñka y¥kajk l%ufõohla wo f,dj ms<sf.k
we;' m%;sldr u.ska iqj fkdjk úYdoh we;s orejka ñka bÈßhg MBCT m%;sldr i|yd fhduql, hq;= nj j¾I
2004 oS tx.,ka;fha cd;sl fi!LH m%;sm;a;sfha ^NICE& i|yka fõ

 ldxidj^Anxiety& we;sùu je,elaùug;a" ldxidj i|yd m%;sldrhla f,i;a Ndú;d fõ'

 ÿïîu u;ameka yd u;al=vq Nsú;d lsÍfuka je,lS isàug Woõ fõ'

 fyd| kskaola ,nd.ekSug WmldÍ fõ' fï ksid kskao fkdhEfï frda.fhka fmf,k whg fuh iqN
wdrxÑhls'
 wê reêr mSvkh iukh lrhs

 yDo jia;=fõ wêl fõ.j;a nj wvq lrhs

 fõokd oekSu wvq lrhs

 i;su;a nj mqyqKqjk orejka w;r ysfia lelal=u wvqh

 m%;sYla;slrK moaO;sh Yla;su;a lrhs

 jhig hEu wvq lrhs

 jhi iu. fud<fha yd isref¾ we;sjk miqnEu wvq lrhs ^anti –aging effect&

 wdka;%sl frda. ^IBS& iy wd;rhsáia jeks frda. wvqfõ

 ms<sldj ^.d,a, lrdmsáh uy frdayf,a ms<sld wxYh iajlSh ms<sld frda.Skag
Ndjkd mqyqKq lrk wdh;khls&
 fud<fha ÈhqKq jk m%foaYh Tn lrk i;s mqyqKqfõ
$ Ndjkdfõ j¾.h u; r|d mj;S

 i;su;a nj mqyqKqfjka fud,fha ju fukau ol=K o

oshqKq fj’

 i;su;a nj mqyqKqfjka oshqKq jkafka fyd| .;s.+K

muKs
 N = Meditato
iólaIKh Ndjkd j¾.h rs /Control wOHhk m%foaY fud,fha ÈhqKq jQ m%foaYh

úmiaikd R/anterior insular

Lazar et al. 2005 20/15 ndysl >klu R/middle & superior frontal
sulci
úmiaikd ÿUqre meye;s iakdhQ
L/ inferior temporal lobe
Pagnoini & Cekic. >k;ajh (VBM in
20/20 R/ insular
2007 SPM2)
R/Hippocampus

áfnÜ ÿUqre meye;s iakdhQ Medulla oblongata

Vesterguad iu: >k;ajh (VBM in L/superior & inferior frontal gyri
10/10
Poulson et al 2009 SPM2) Anterior lobe of Cerebellum
L/Fusiform gyrus
fika ^cmka- R/Dorsal anterior Cingulate
Grant et al 2010 iu:& 19/20 ndysl >klu cortex
Secondary somato-sensory cortex
ñY% lKavdhula R/Orbito- frontal cortex
ÿUqre meye;s iakdhQ
R/ Thalamus
Luders et al 2009 22/22 mßudj
L/Inferior temporal lobe
R/Hippocampus
 i;s mdi,
Y%S ,xldj
Teach -b
.b TiafÜ%,shdj
tlai;a rdcOdksh

Paws.b
fõ,aia rdcH Minds up
weußldj

Quite Times
ieka *ekaisiaflda
k.rh Walk up school
weußldj bkaÈhdj weußldj
 fuh we,äkaf.a mqÿu myk fkdfõ
 fuh l%ñlj ÈhqKq l< hq;=" iyc olaI;djhls
 l=vd l< wdrïN l<fyd;a m%;sM, jvd fyd|hs

 zyÈiaishg wi,a jeisfhlaZ

 zÈúh mqrd fuh ud ,ÕZ

 fldhs fj,dfõ o @ - ´ku fj,djl
fï oeka fu;k

 fld;koS o @ - ´ku ;ekl

fï oeka fu;ek

 fldfyduo @ - ´kEu bßhõjl

´kEu fohla lrñka fyda is;ñka
 i;s 3 la Èklg úkdä 10
zfydr fndre jxpdfjka f;drZ

 oS¾> ld,Sk jQ;a" MRI Scan u.ska fmkaúh yels

jq;a" fud<fha ÈhqKqjla we;sùu ksh;h
ldgo @

 jhi wjqreÿ 6 g jeä <uqka

 ;reKhka
 jeäysáhka
 .eyeKq$ msßñ
 ´keu wd.ul
 ´kEu cd;shl
 ´kEu ck fldÜGdYhl
 frda.S ksfrda.S
 ovínr" wê l%shdldÍ
 uq¿ .ekajqkq" olaI fyda idudkH iEu orejlgu
tfiakï'''''

 is;g f.or tkak lshuq

 fï fudfydf;a bkak lshuq
 i;s l%shdldrlï - i;su;aj ys|Su
Body i;su;aj weúÈu
DOC i;su;aj tÈfkod lghq;= lsÍu
i;su;aj wdydr .ekSu

i;s l%svd i;su;auj ijka oSu

i;su;aj n,d isàu

ufkdaNdjhka md,kh lsr’u - mru iqL fi,a,u Glad Game

Mind bífnl= ùu
ud¿jd
DOC n<,d
ukisldr lsÍu
ìh ÿl ;ryd

 wd.ñl fkdjk nj
 wd.ñl j;a ms<sfj;a .d:d wdÈh wkjYHhs
 ´kEu we÷ulska ieriS
 ksYaYío $ Yío wju jQ ;ekla
 ys|.ekSug mqgq$ fldÜg
 weúoSug wä 30 la muK È. iu;,d bvla
 Èk fmd;la$ igyka fmd;la

 mdi, f;dard .kafka flfiao @

 oekqj;a lsÍfuka wk;=rej
 iaj leue;af;ka bÈßm;a jk mdi,a
 md;a;rhla yd hIaÀhla$ ;d,ï mg$ iSkqj
 ueðla fnda;,h ^l=vd ma,diagsla fnda;,hlg j;=r
mqrjd .ï ìkaÿjla oud .a,sg¾ mdg 2$3 lska f;a
ye|s 1$2 ne.ska oud ñY%lr .kak&
 w;ska f.k wkqNj l< yels wdydr - lerÜ$
wem,a lE,s$ rglcq$ úh,s ñÈ$ fgd*S$ f;a
fldamamhla
 igyka fmd;
 leurdj
 Power Point Presentation
 i;su;a ;dkdm;s ;=ud$ ;=ñh Tnhs
 m<uqj Tn i;su;a jkak
 th i;s 3 la Èklg úkdä 10 muKs
 Tfí w;aoelSus yd igyka wmg tjkak
 l=vd mdi,lska mgka .kak
.=rejreka yd orejka mqyqKq lrkak
isÿl< jev igyka j, PdhdrEm
wmg tjkak
Tjqka o ;dkdm;sjreka njg m;a
lrkak
 i;su;aj i;su;aj i;su;aj i;su;aj i;su;aj
ys| .ekSu weúoSu wdydr ijka oSu n,d ys|Su
úkdä 10 úkdä 10 .ekSu úkdä 10 úkdä 10
úkdä 10

1 i;sh

2 i;sh

3 i;sh

w;aoelSu ys| .ekSu weúoSu ri Yíoh wvqù is; ;ekam;a

brshõj ju ol+K iqj| hdu ùu
.f;a nr riakh iS;, ;o fuf,la ksyf~s y~ wdfõ. uev
oefkk ;ek Yío fmkqu meje;a ùu
yqiau is;+ú,s
For Trainer – Needs a comfortable chair to sit
Videos – https://www.satipasala.org/portfolio/mindful-sitting
 iem myiq mqgqjl jdä fjkak'
 Tng yels ;rï fl<ska Wvqlh ;nd.kak'
 ieye,a¨ f,i isrer ;ndf.k" ta jdä jQ bßhõj .ek
±kqj;a ù bkak'
 weia fol ieye,a¨fjka" ;o fkdlr jid.kak'
 jdä ù bkak bßhõj .ek ±kqj;a fjkak'
 Tn bkafk ke.sg,d fkdfjhs lsh,d Tn okakjd'
 Tn bkafk weúo weúo fkfjhs lsh,d Tn okakjd'
 Tn bkafk ksodf.k fkfjhs lsh,d Tn okakjd'
 Tn bkafk b|f.khs lsh,d Tn okakjd'
 Tn idudkH úÈyg yqiau .kak nj Tn okakjd'
 Tng iuyr fj,djg WKqiqu $ iS;, ±fkkjd'
 Tng iuyr fj,djg tl tl ioao wefykjd'
 Tng iuyr úg tl tl foa ysf;kjd'
 ta;a lula kE' ta fiaru weú;a hkjd' .Kka.kak tmd'
 iajdNdúl úÈhg jdä ù b£u;a iajdNdúl úÈyg yqiau .ekSu
 okakd nj ysf;a we;=j ieye,a¨fjka bkak'
 iSkqj jÈk úg fyñka weia wßkak - i;su;aj" ksYaYíoj'
 jdä ù isàu;a yqiau ne,Su;a .ek ysf;k foa lshkak
 iuyr úg Tng WKqiqu$YS;, ±fkhs'
 iuyr úg Tng tl tl ioao;a wefyhs'
 iuyr úg Tng wjg ;shk tl tl foa fmfkhs'
 iuyr úg Tng is;=ú,s;a ths'
 ta;a .Kka.kak tmd' ta fiaru weú;a hkjd‘
 Thdf. w;a±lSï .ek fld<hl ,shkak'
 flá ÿrla weúÈkak fyd| ;ekla fydhd.kak'
 t;k tl fl<jrl fl<ska isg.kak' ieye,a¨ fjkak'
 ke.sgf.k bkak úg hám;=, fmd<fõ .Eù ;shk nj Tng
 ±fkhs'
 ieye,a¨ ù" È. yqiaula .kak'
 ta f;dard.;a ;ek Tiafia fl<jrgu weúof.k hkak -
fyñka"
 i;su;aj" ksYaYíoj'
 weúÈk úg Tfí hám;=,a fmd<fõ jÈk nj ±fkhs'
 jï mdofh;a ol=Kq mdofh;a fjkia fjkia úÈyg ±fkkjd
lshd
 Tng f;afrhs'
 weúÈk úg Tng ±fkhs" Tn b|f.k fkfjhs lsh,d'
 Tn oeka fï iajNdúlj weúoSul=hs lrkafka
 iuyr úg Tng WKqiqu$YS;, ±fkhs'
 iuyr úg Tng tl tl ioao;a wefyhs'
 iuyr úg Tng wjg ;shk tl tl foa fmfkhs'
 iuyr úg Tng is;=ú,s;a ths'
 ta;a .Kka.kak tmd' ta fiaru weú;a hkjd‘
 Thdf. w;a±lSï .ek fld<hl ,shkak'
For trainer: items needed – Singing bowl or a bell
Videos – https://www.youtube.com/watch?v=wGFog-
OuFDM&t=3s
 iem myiq mqgqjl jdä fjkak'
 wefÕa fmaYs ieye,a¨ lr.kak'
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 yqiau .kak' wdfha fy<kak''''
 iSkqjla jÈkjd Thdg wefyhs'
 ta ñysß kdohg fyd¢ka weyqïlka fokak'
 kdoh wvq fõ.k .sh miq wka;sug fl<jrg fyd¢kau weyqïlka
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 ksyf`â y~ .ek ±kqj;a fjkak'
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 Yío ;rx. .ek Thdg ±kqfK" ys;=fK fudkjo@
 Thdg fjkska ioao;a weyqKo@
 Thdg fjkska is;=ú,s;a wdjo@ Thdf. w;a±lSï .ek fld<hl
,shkak'
Videos
https://www.sathipasala.org/portfolio/mindful-eating
 Thd wdidu lrk iq¿ lEu j¾. álla .kak'
 tajd msÕdkl ;nd Thd bÈßfha ;shd.kak'
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 È. yqiaula .kak'
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 lfÜ ;shdf.k fyñka" i;su;aj" ksYaYíoj lkak'
 ±ka th fyñka i;su;aj ksYaYíoj .s,skak'
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 fï fiaru w;a±lSï .ek lvodishl ,shkak' ^ksoiqka - tal
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ñY% l< j;=r oukak'
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 iem myiq mqgqjl jdä fjkak'
 wefÕa fmaYs ieye,a¨ lrf.k i;=áka bkak'
 .eUqre yqiaula .kak' yqiau .kak" fy<kak" .kak" fy<kak'
 fnda;,h w;g .kak' fyñka ief¾ th fid,jkak'
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fmfkhs'
 tajd fnda;,h we;=f<a lerflk yeá fyd|g ie,ls,af,ka n,kak'
wka;sfï§ tajd fyñka ;ekam;a fjk yeá n,kak'
 iuyr úg Thdf. ys;;a ta jf.a fyñka ;ekam;a fjkjd we;s'
 lSm ierhla fufyu lrñka úfkdao fjkak'
 Thd ±lal foa" ys;=K foa" ±kqK foa .ek lshkak'
 ta fiaru w;a±lSï lvodishl ,shkak'
 mdi,a fi!LH wxYh
mjq,a fi!LH ld¾hdxYh
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 ke.sgf.k
 b|f.k
 weúÈuska
 ksodf.k
S Slowly fiñka
M Mindfully i;su;aj
S Silently ksYaYíoj