rmwdum

• ed'gef;
• oif\ self esteem b,fuvmovJ
• Self esteem qkw
d mbmvJ
• rdrdrSm self esteem &S&d JUvm;
• rdrdeSvkH;om;ukd em;axmifwwfjcif;
• tjyKoabmaqmifonfh tm;ay;axmufcHrI Positive
affirmations
• rdrdukd,fukd jyKpkysdK;axmifjcif; self Nurturing
• olwyg;xHrS tultnDawmif;cHjcif; Calling out ‘’the troops’’
• rdrdu,
kd fukd tm;ay;jcif; Positive self talk
• oihyf wf0ef;usif Your environment
• uav;oli,frsm;ESihf Self esteem
• a0zef&IwfcsoHrsm;ukd &ifqi
kd fausmfvTm;jcif; Coping with criticism
• csufcsif; vufawGU taumiftxnfaz:aqmifei kd frnfh t&mrsm;
Quick Start Guide
• ed*;kH Conclusion
 (1)

uk,d hfaygifuk, d fvSefaxmif;? ukd,fah owGif;ukd,fw;l ? ukfd,fh

odum© ukd,cf s? udk,fht&Sufuk, d fcG?J ukd,fyh kqk;d uk,
d feif;? ukd,*fh ;kd uk,
d f oGif;?
uk,
d fhtusdK; ukd,jf iif;? ukd,hftrsdK;uknd SOf;? ukd,fEh Gm;okd;uk,
d f oif;
rdonhftcgwkid f; vlom;rsm;onf rdrdwkdY rlvwefbd;k rsm; wpf pwpfparS;rSed f
aysmufuG,f vmygonf/
uRefawmfwYkod nf vlyk*dK¾ vfrsm; &kyf0wÅKrsm; taqmuftODrsm;ukd wef bkd;
xm;avh&SdMuygonf/ Oyrm? ausmif;uefbk&m;? apwDykxd;k rsm; ukd
wefbd;k xm;Muonf/ xl;cReftm;upm;orm;rsm;? tEkynm&Sifrsm;?
ol&Jaumif;rsm;? acgif;aqmifaumif;rsm;udv k nf; wefbkd;xm;wwf Mu
ygonf/ rSef&mukd ajymqkdvkyfukid f&Jolrsm; ukdvnf; wefbd;k xm;Muyg onf/
okY&d mwGif rdrdu,kd fudk wefbk;d xm;zkYdonfvnf; ta&;BuD;ygonf/
urÇmBuD;ay:wGif rdrdonfvnf; wpfpkw H pf&m wefb;kd xkdufaom
yk*¾dKvfwpfOD;wpfa,mufjzpfaMumif; todtrSwfjyK vufcHEkdif&ef rdrd
uk, d fuv kd nf; av;pm;rI &So d ihfvSygonf/
rdrdu, kd furkd av;pm;Ekid forl sm;\b0onf ysif;&dnnf;aiG bG,faumif;
aomb0 jzpfaeyg vdrfhrnf/ rdrdwdkUb0 aysmf&Tifcsrf;ajrUap&ef uk, d fh
uk, d fuadk v;pm;orI wk;d wufatmif BuHaqmifoihfvS ygonf/
rdrdu,kd fukd owfrSwfwefbdk;m;onht f wkid f;twmonf rdrdukd olwyg; u
jyKrlqufqHykHESib
hf 0&nfrSef; csuf rsm; jynhf0atmifjrifjcif; r
atmifjcif;ponhaf vmu"Hw&m;wkYdESihf wdu k f&kduyf wfouf qufEG,fae
ygonf/ Oyrm? pmar;yGw J Gifxl;cRefpGmatmifjrifjcif;? oli,fcsif;
taygif;toif;rsm;u rdrdukd wav;wpm;qufqHjcif;? b0wGif
&nfrSef;xm;orQ jynh0f atmifjrifjcif;? tcspfa&;udpöwGif tqifajy
acsmarGUjcif; ponfwkYdjzpfygonf/
b0wGif tajctaet& twuftus&Sjd cif;onf rxl;qef;yg/ xkdoYdk
aomtcdsefrsm;wGif uk,
d hfuk,
d fukd oabmxm;ykH wefb;kd xm;ykHom ykdí
ta&;BuD;ygonf/ pdwfMuHUckid frI&So
d lwpfOD;twGuf b0\omref
twuftus tcsdefrsm;wGif rdrdudk,u f kd
 (2)

owfrSwfwefb;kd xm;rItwuftustajymif;tvJ ajymyavmufatmif r

&Sad omfvnf; pdwfMuHch kid frI r&So
d lrsm;twGurf Smrl b0\omref twuf
tusuav;rsm;onfyifvsif b0wpfckvk;H ukd aZmufxd;k arSmufckH jzpf atmif
ajymif;vJoGm;apEkid fygonf/
rdrdu, kd fuw
kd efbkd;xm;pdwef nf;ol(pdwf"gwfBuHch kid frIr&So
d l)rsm;onf
vwfwavm atmifjrifrI? qk;H &IH;rIrsm; tay: rlwnfNyD; uk, d hfu,
dk fukd
wefbd;k jzwfwwfMuygonf/ 4ifwkYdukd ESyd fpufaeaom pdwf"gwfus
onht f awG; rsm;ukd wGef;vSef&eftwGuf jyifyrS vlyk*¾KdvfwpfOD;OD;\
csD;rGrf;pum;? axmufcHrI wpfckckukd awmihw f avh&SdMuygonf/ Oyrm/
pmar;yG&J v'f? vkyfief;&SifolaX;\todtrSwfjyK csD;rGrf;pum; rdom;pk0if
okYrd [kwf rdwfaqGwpfOD;OD;xHrS Muifemaom tm;ay;pum; ponfjzihf
Mum;&rS rdrdukd,u f k,d f wefbkd;&Sdol[k,lqwwfMuygonf/
rdrduk,d fukad v;pm;rI qkod nfrSm rdrduk, d fudk t&St d wkid f; tjzpftrSef twkdif;
odjrifNyD; cRif;csufr&Sd vufcHEkdifrIudk qkv
d kdjcif;jzpfygonf/
vloY bm0tavsmuf arG;&myg rdrdtm;omcsuf tm;enf;csuf tukef vH;k ukd
od&SdNyD;aemuf rdrduk,
d fudk t&Sdtwkid f;cRif;csufr&Sd vufcH EkdifrI&Sdou
l kd Self
esteem tm;aumif;ol[k owfrSwfMuygonf/
 (3)

pmtkyf\ &nf&G,fcsufrSm pmzwforl sm;tm; rdrd uk, d fukd tvkt H

avmufav;pm;rI &&Sad tmif rnfodjkY rihw f ifEkdifrnf[k ulnD vrf;nTef
ay;&efjzpfygonf/ okdrY Smom ukd,hu f kd,fukd trSeftwkid f;&IjrifEkdifum
auseyfb, G f&m b0rsm;ukd ykid fqkid f avQmufvSrf;Ekid fMurnfjzpfygonf/
rdrdu,kd fukd av;pm;rI jrihw
f if&eftwGuf avhusihf aqmufwnf&efrSm
cufcJvSonfr[kwyf g/ &uftenf;i,ftm;pku d fxw k f,krH Qjzihf vkaH vmuf
ygonf/ ta&;BuD;onfrSm ckid fNrJaomZGEJ Sihf oH"dXmefcsrSwu f m BuKd;pm; bkUd
ta&;BuD;ygonf/ pOfqufrjywfarG;jrL jr§ihw f ifay;&aom udpö jzpfygonf/
vrf;nTefcsuftenf;i,fudk vkdufemavhusih, f kjH zihf &uf tenf;i,ftwGif;
wk;d wufrIukd odood mom jrifawGU&ygrnf/
 (4)

rdrdu,
kd fukd,fwefbkd;xm;pdwf b,fuvmovJ (b,fvjkd zpfvmovJ)/
Self esteem zGYNH zdK;wk;d wufrI qdo
k nfrSm vlUb0wpfavQmuf rdrdwYkd
aygif;oif;qufqH&onhf vlyk*¾Kdvfrsm;? awGUBuHKcJo h nhf tjzpftysuf
rsm;ay:rlwnfNyD; rdrduk,
d fukd ykHazmfMunh&f mrS wjznf;jznf; ajymif;vJ
wk;d wufvmonhf qihu f JjzpfpOf wpf&yfjzpfygonf/ ,if;jzpfpOfwiG f
i,fpOfawmifaus; uav;b0tawGUtBuHKonf tvGefta&;ygaom
tcef;u@rS yg0ifygonf/
wjznf;jznf;BuD;jyif;vmonfESiht f rQ rdrdwdkYb0twuftus atmifjrif rI
qk;H &I;H rItawGUtBuHKrsm;? rdom;pk0ifrsm;? q&mq&mrrsm; bmoma&;
tBuD;tuJrsm;? tkyfxdef;olrsm;ESihf &G,w f lwef;wl taygif;toif;rsm; u
rdrdwYku d kdoabmxm;yk?H owfrSwfykw H kdYu rdrdwkYduk,
d fhuk,
d fudk ykH
azmfowfrSwf&mwGif ykdrdMoZmvTrf;rk;d vmygawmhonf/ rdrdukd,fud, k f rdrd
av;pm;Ekid fjcif;? rav;pm;Ekid fjcif;onf rdrdwkdYi,fb0tawGUtBuHK rsm;ESihf
rdrdukd olwyg;qufqH owfrSwfykHtay: rsm;pGmrlwnfaeyg onf/
rdrdu,kd fu, kd fwefbkd;xm;av;pm;wwfow l pfOD;onf ,if;tavhtxukd
i,fb0uyif obm0uay;aom vufaqmifwpfcktjzpf &&Scd o Jh lrsm;
jzpfMuygonf/ ,if;qkvmbfukd enf;rsdK;pkjH zihf &&Scd MJh uygonf/ wpf enf;rSm
atmifjrifrItwGuf csD;rGrf;cH&jcif;jzpfygonf/ uav;oli,f rsm;ukd
ta&;w,l em;axmifwwfjcif;? wav; wpm; ajymqkdquf
qHwwfjcif;?onfvnf; 4if;wkdY uk, d fukad v;pm;wwfap&ef taxmuf
tuljyKygonf/ uav;oli,frsm;ukd tm&kpH kduf(*&kpkdu)f jcif;? 4if;wku dY kd
MuifempGmaxG;ayGUjci;f? ausmif;ocFef;pmrsm;? tm;upm;NydKifyGJrsm;wGif
xl;cRefpGmatmifjrifrI&onht f cgrsm;? rdbvlBuD;rsm;ukd ulnD,kdif;yif;
aomtcgrsm;wGif csD;rGrf;todtrSwjf yKjcif;paom tjyKtrlrsm;tm;vk;H onf
4if;wku dY ,
kd fukd 4if;wkdY av;pm;wefbdk;xm;ap&ef uln&D m a&mufygonf/
tjyeftvSefajym&vsif rdrdukd,fudk,f av;pm;wefbd;k xm;rIenf;aom
t&G,af &mufowl pfOD;ukd em;vnfcGifv
h TwfNyD; tm;ay;ulnED kdif&ef 4if; \
i,fb0tawGUtBuHKrsm;ukd jyefvnfqef;ppfavhvm&ef vkdygonf/
 (5)

xkud JhoYkdaom yk*¾dKvfrsm;onf i,fb0u yufyufpufpuf a0zef&Iwfcs

uJ&Y JUcH&jcif;? atmfaiguf &kdufykwfcH&jcif;? teD;uyf twlaeol vlBuD;
rsm;\Oayu©mjyKcH&jcif;? t&G,fra&mufrDu BuKHawGUcJh&aom b0
tvGrJ sm;twGuf avSmifajymif oa&mfcH&jcif; ponfwkdYudBk uHKawGU cJ&h ovkd
olwyg;vufcHp&mjzpfatmif ajcmufypfuif;oJvpJ if&rnf jzpf aMumif;?
b0wGif ratmifjrif&jcif;rSm uk, d fuk,d fwkid f tok;H rusíjzpf aMumif;
pojzihf wvGo J GefoifcH&aMumif;ukad wGUjrif&rnfjzpfygonf/
txufygtjzpftysufrsm;onfMum;&,krH Qjzihpf dwq f if;&Jp&m aumif;vSyg
onf/ onhfxuf ykNd yD;pdwrf aumif;p&mudpörSm uav;awGukd xko d kdYjyK rl
qufqv H ukd fonhftwGuf uav;awGpdwfxJ jzpfay:vmonhf'Pf&m
rsm;onf BuD;jyif;onftxd aysmufatmifrukpm;Ekid fovkd ukpm;&ef
tawmfuckd ufvSonf qkdonhftcsufyifjzpfygonf/ pmzwfolwYkt d ae jzihf
xkod kdYjyKrlqufqHcHcJ&h aom tawGUtBuHKawGukdrsm; jyefNyD; owd&
Mubl;ygovm;/
uk, d hfu, kd fudk auseyfjcif; rauseyfjcif;aMumihf uk, d hfb0 ukd,fh0ef;usif ukd
auseyfjcif;rauseyfjcif;ukd jzpfay:apygonf/ rdrdonf olwyg; twGuf
vufcHEikd fp&m? wefbk;d xm;cspfjrwfEkd;p&m aumif;oljzpfonf [k
,lqolrsm;rSm ywf0ef;usifESihfqufq&H mwGif ykNd yD; ajyajyjypfjypf
qufqw H wfMuygonf/ tulnD vkdonhftcgwGifvnf; awmif;cH&ef
0efrav;ol? xdxda&mufa&muf awmif;wwfonhforl sm; jzpfMuonf/
rdrdu, kd fukd ,kMH unfrI&So d l? vkyfcsifwmukd &atmifvyk fwwfo?l BuKH
awGU&aom jyóemrsm;ukd rdrdzmom ajz&Sif;Ekid forl sm;onf ausmif;pm
wGifomru vkyfief;cGifwGifyg atmifjriforl sm;jzpfMuygonf/ rdrdu, kd f ukd
wefbd;k xm;av;pm;wwfolrsm;onf uk, d hfudk,fudk tjynhft0 vufcH
Ekid fouJhoYkd rdrdyikd fqkid faom vuf&Sdb0ukdvnf; cRif;csufr&Sd vufcHEikd f
Muolrsm; jzpfMuygonf/ rnfonhftcgrQ rnnf;wGm;Mu yg/ rikad <u; Muyg/
rdrdu,
kd fukrd drd wefbk;d xm;jcif;tenf;trsm;yrmPonf rdrdvkyfaqmif
orQtay: xif[yfaewwfonf/ uk, d hfudk,fudk wefb;kd xm;olrsm; onf
oli,fcsif;jzpf(rdwfaqGzGJU)vG,fMuonf/ &G,w f lawGESio
hf mru
 (6)

tBuD;tuJawGeyJY g qufqHa&;ajyjypfMuonf/ trSm;t,Gif; tvTt J acsmf?

qk;H &I;H rIpaom pdwftaeSmuft,Sujf zpfp&mudpörsm;ukv d nf; tvG,w f ul
uk,d fwG,f ajz&Sif;Ekid fMuonf/ ZGeJ bJESihf yef;wkdifwpfckukd qGwfcl;Ekid fMuonf/
xkod kdYaomt&nftcsif;rsdK;&&S&d ef rdrduk,d fudk avh usihf ysdK;axmifjcif; onf
cufygonf/ ok&dY mwGif atmifjrifomG ;ygu xkdt&nftcsif; rsm;ukd
wpfoufpm ykdifqkid fomG ;rnfjzpfygonf/
þpmtkyfwGif oihfudk,foif ykdrkw d efbdk;xm;Ekid frnhf enf;vrf;rsm;ukd
tm&kpH l;pku
d f azmfjyoGm;ygrnf/ ,aeYumv vltrsm; &ifqdik fae&aom
rdrdu,kd fukd wefbdk;rxm;Ekid fonjfhyóem low self- esteem udk azmf
xkwfavhvmoGm;ygrnf/ oifxifrSwfoavmufcufcJrnfr[kwfyg/
oihbf ufu vkyfaqmif&efvdktyfaom wpfckwnf;aomt&monf oihf rSm
jyóem&Sad eonfukv d ufcH&ef em;vnfrIay;Ekid f&efESihf þpmtkyfwGif
tBuHjyKaom enf;emrsm;ukd vkdufemusihaf qmif&efomjzpfygonf/
ueOD; rar;rjzpf ar;oihfaom ar;cGef;wpfckrSm rdrdukd,fukd wefbd;k
xm;jcif;qkdonfrSm tb,fenf;? What is Self Esteem [laom
ar;cGef;yifjzpfygonf/
ukd,hfukd,fukd wefbkd;xm;pdwf qko
d nfrSm tb,fenf;?
rdrdud,
k u
f kd wefbdk;xm;jcif;qkdonfrSm rdrduk,
d fukd ,kMH unfrI&jSd cif;ESihf
twlwjl zpfonf[k ,lqoltcsdKUvnf; &Sdygvdrfhrnf/ wefb;kd xm;onf
qkod nhf ae&mwGif ,kMH unfrIvnf; ygEkdifygonf/ okdYaomf xkdxufykd
ygao;onf/
tu,fpifppf rdrdukd,u f kd,kMH unfrIrsm;pGm&SdNyD; ajymifajrmufaom t&m
rsm;ukd pGrf;aqmifEdkifol tcsdKUonf yifvsif rdrduk, d fudkwefbkd;xm;&ef
tcuftcJtrsm;tjym;&Syd gonf/ o&kyfaqmifrsm;? vl&Tifawmfrsm;ESihf
tqkdausmf paomtEkynm&Sifrsm;onf txl;ojzihf þtrsdK;tpm;wGif
yg0ifaeavh&Sdygonf/ y&dowf tv,f pifjrihfay: wGif tm;us
txifBuD;p&m aumif;oavmufy&dowf rjrifu, G f&m pifatmufwGif
rvkrH NcHK cHpm;&wwfMuygonf/ erlemtjzpf uG,f vGefoGm;NyDjzpfaom
 (7)

NAdwed fa0vrif;om;BuD;? rif;orD; rm&Dvif rGef&k;d wkt

dY aMumif;ukd
avhvmMunhyf g/
rdrdu,kd fukd wefbdk;xm;rIonf rdrd dudk,fukd ,kMH unfrIESihf uGjJ ym;ygu
rdrdu,kd fukd wefbdk;xm;jcif; qkdonfrSm tb,fenf;/ t*Fvdyf a0g[m&
esteem [laom a0g[m&onf vufwifa0g[m& estimate rS
qif;oufvmygonf/ t"dyÜm,frSm(wefbdk;)cefrY Sef;jcif;jzpfygonf/ xkYdaMumihf
Self -esteem qko d nfrSm rdrduk, d fukd rnfrQ wefbkd;xm;aMumif;
atmufygar;cGef; rsm;jzihf cefrY Sef;wGufqEkdifygonf/

• rdrdonf rdrduk,
d fukd ESpfoufygovm;
• rdrdonfvlaumif;wpfOD;jzpfygovm;
• rdrdonf cspfjcif;ukdcHxkdufol [kwfygovm;
• rdrdonf aysmf&TifrIESihf xku
d fwefygovm;
• rdrdwGif jyóemwpfpkHwpf&m r&Sad Mumif; ,HkMunfyg&JUvm;
rdrdu,
kd fuw
kd efbkd;xm;pdwf enf;yg;olrsm;tbkYd txufygar;cGef;rsm;ukd
t[kw0f gusjzihaf jzqk&d ef tawmfcufcJygvdrfhrnf/ xko
d lrsm;xJwiG f pm
zwfoyl g ygcsifygaeygvdrfhrnf/ okdaomfpdwf"gwfrusygESihf? qufNyD; zwfyg/
rdrdu,
kd fukd wefbdk;xm;jcif;ukd twkcd sKyfajym&vsif

• vkv
d m;awmifhwaom b0ukd rdrdpdwfu;l twkid f; taumif
txnfazmfEkdifaomoif\tpGrf;owÅd
• b0pdefac:rIrsm;ukd &ifqdkifausmfvTm;Ekid faom oiff\t&nf
tcsif;eSihf
• atmifjrifaysmf&Tifaomb0oufwmukd ykid fqikd fEkdifaom oif\
tcGifhta&;wkdUtay: tjynhft0,kMH unfrI&Sdjcif; [kajym&ay
vdrfhrnf/
uREkyf fwdYk tawmfrsm;rsm;u ukd,fhudk,fukdwefbdk;xm;pdwfukd vlwpfOD;
\w'*FcHpm;csufwpfcktjzpf xifrSwfwwfMuygonf/ xkcd Hpm;csuf onf
 (8)

tcsdefumvtvdkuf twuftus&So d nf[kvnf; ,lqwwf Muonf/

wcgw&H ud, k hfudk,fudk taumif;jrifEkdifNyD; wcgw&Hvnf; rjrifEkdifMuyg/
xkod kdYjzpfjcif;rSm rdrdESihfywffoufaom cHpm;csufouf
oufjzpfonf[lívnf; ,kHMunfwwfMuygonf/ ok&dY mwGif rdrdud, k f ukd
aumif;onf[k cHpm;&onfjzpfap? raumif;[k cHpm;&onfjzpfap cHpm;csuf
wpkw H &monf oD;oefYvGwv f yfpGm jzpfwnfEkid fjcif;r&Syd g/ aumif;aom
cHpm;csufomru qk;d aom cHpm;csufukyd g jzpfay:ap aomt&mrSm
4if;wkEdY Sihf ,SOfwGjJ zpfay:vsuf&Sdaom tawG;jzpfygonf/
rdrdu, kd futkd aumif;awG;wwfolonf rdrdESihfywfoufNyD; aumif;aom
cHpm;csufu&kd &Srd nfNzpfNyD; rdrdtaMumif;raumif;awG;olonf raumif;
aomcHpm;csufudk &&Srd nfjzpfonf/ xkcd Hpm;csufrsm;aMumihf rdrdu, kd fukd
wefbd;k xm;rIrxm;rIudk jzpfay:apygonf/
aumif;onfjzpfap? raumif;onfjzpfap Self Esteem onf rdrd taMumif;
rdrdawG;awmaepOf jzpfay:aeaom pdwfcHpm;csuf jzpfpOf
wpfckrQomjzpfygonf/ rdrduk, d fukd taumif;awG;olonf aumif;aom
cHpm;csufukd jzpfay:apNyD; pdwf"gwfusef;rmBuHhckdifum rdrdu,
kd fukd
wefbd;k xm;rI tqihfjrihrf m;vmEkid fygonf/ rdrdESihf ywfoufNyD;
raumif;awG;vsifraumif;aomcHpm;csufukd&&Srd nfjzpfNyD; rdrdu, kd fukd
wefbd;k xm;rI avsmhusEkid fygonf/
Self- esteem qko
d nfukd aumif;pGmem;vnf&efESihf vkt
d yfygu rdrd\ Self-
esteemukd jyKjyifajymif;vJEdi
k fap&ef a&S;OD;pGm oabmayguf& rnhf
tcsufwpfcsuf&Sdygonf/ Self- esteem onf rdrdESihfywfouff onfh
rdrdbmom zefw;D xm;aomtawG;wpfckjzpfaMumif;ukd oabm
aygufbYkv
d ykd gonf/ Self-esteem jzpfay:wkd;wufyEkH Sihf ywfoufí
tawGYtBuHKrsm;ukd az:aqmifay;aom t"du taMuif;t&mrSm rdrd
xm;&Sad omtawG;? rdrd,kMH unfrIrsm;yifjzpfygonf/
twdwu f tawGUtBuHKrsm;uvnf; rdrdwkdY Self- esteem ukd zefw;D
ay;Ekid fonf[k ,lqavh&SdMuygao;onf/ wpkHwOD;onf ,aeYvuf&Sd
 (9)

taetxm;jzpfay: wnf&Sdae&jcif;onf wcsdefu xkdoBl uHKawGUcJ&h aom

tawGUtBuKHrsm; tjzpftysufrsm;aMumifjh zpfonf[k ajymprSwjf yK
Muygonf/ xkdYaMumihf vuf&dS rdrdukd rdrd rnfokdo
Y abmxm;onf?
wefbd;k xm;onfqko
d nht f csufonf ,ciftwdwfu awGUBuHKcHpm;& aom
tjzpftysufrsm;\ tusdK;qufrsm;yif jzpfygonf/
owdxm;rdonfjzpfap? rxm;rdbaJ eonfjzpfap? rdrdwdkY vuf&SdcHpm;
ae&aom Self Esteem tenf;trsm; twuftusonftwdwu f
tawGUtBuHKrsm;aMumihf jzpfay:vmouJhokYd vuf&SdypöKyÜefwiG fvnf; rdrdwkdY
Self-esteem ukd rdrdwkYdvuf&SdtawGUtBuHKrsm;jzihf qufvuf
wnfaqmufaeqJjzpfygonf/
tawG;rSeforQonf rdrdukd,w f kdifzefw;D xm;aomt&mjzpfygonf/ xkd
tawG;ESihftwl cHpm;csufvnf;xyfMuyfruGm vkduyf gvmygonf/
wenf;ajym&vsif rdrdywf0ef;usif&Sd tjzpftysufrsm;ukd t"dyÜg,f
owfrSwfjcif;udk ]]tawG;}} [kac:a0:jcif; jzpfygonf/ vlwYkdonf
tjzpftysufrsm;ukd omru rdrdudk,f rdrdvnf; t"dyÜm,fzGihfqkd
wwfMuygonf/ uREfyk fwdkYtm;vk;H i,fpOfu ywf0ef;usif&Sd tjzpf
tysufrsm;ukd t"dyÜm,f zGihfqk&d mwGif rdrdESiho
f m ,SOfwGJ t"dyÜm,f
zGihfqdw
k wfMuygonf/ uREkyf fwdkY ywf0ef;usifwiG f aeYpOftjzpftysuf rsm;
jzpfysufaeMuygonf/ xkdtjzpftysufrsm; ESihf pmvsif 4if;wkEdY Sihf
ywfoufNyD; rdrd\t"dyÜm,fzGihfqkd owfrSwfykHuom ykí d ta&;BuD;yg onf/
vlwdYkonf rdrdywf0ef;usif&Sd tjzpftysufrsm;uk t"dyÜm,fowf
rSwyf t
kH wkdif; rdrdukd,fudkvnf; wefbdk;xm;owfrSwfavh&SdMuygonf/
uk,d hfu,kd fudk wefbkd;xm;pdwf cdsKUwJah ecsdefonf b0twGuf t"dyÜm,f
rJq
h ;kH tcsdefjzpfNyD; aexkid f&aom b0t&nftaoG;onfvnf; pdwyf suf p&m
aumif;avmufatmif edrfhusaewwfygonf/ uk, d uhf kd,fukd
wefbd;k xm;pdwq f kdonfrSm rdrdtay:
rdrdowfrw S fwefbk;d xm;csufjzpfygvsuf ra&rwGuEf ikd faomolrsm;onf
olwyg;u rdrdtay: owfrSwf wefbdk;xm;onht f wkid f;vkdufícHpm;
awG;ac:,kHMunfaeMuonfrSm xl;qef;vSygonf/ Mum;&vsif r,kH
 (10)

Ekid favmufatmif t"dyÜm,frJhaomfvnf; aocsmpOf;pm;Munhyf gu ywf

0ef;usifrS tjzpftysufrsm; vlwkYd\rSwcf sufrsm;? awGYqkH auGuGif;
jcif;rsm;onf rdrdwkdY\ ukd,fhukd,fudk wefbkd;xm;pdwf ukdjzpfapysuf
aponfukd awGUjrifEkdifygonf/
rdrdwGif ukd,fhukd,fukw
d efbk;d xm;pdwrf nfrQ&So
d nfukd odEkdif&ef atmuf
ygar;cGef;wkad v;rsm;ukd ajzMunhyf g/

rdrdwGifukd,hfu,
kd fukdwefbkd;xm;pdwfavsmhenf;aeygovm;
rdrdwGif ukd,hfu,
kd fukd wefbkd;xm;pdwaf vsmhenf;aeonhf vu©Pm rsm;
owdxm;rdygu [kwrf [kwyf krd kdod&Sdvmap&ef atmufygar;cGef; rsm;jzihf
ppfaq;oihyf gonf/
ñTefMum;csuf/ azmfjyxm;aomtqko d nf rdrdtwGufrSefuef ygu T
uku
d Gif;cwfNyD; rrSefuefygu F uku
d Gif;cwfyg/
rdrd\ aumif;aomt&nftcsif;rsm;? vkyf&nfudkif&nfrsm;? atmifjrifrI
rsm;ukd olwyg;ESihf ajymqdkaqG;aEG;Edik fygonf/
rdrdtcGihfta&;ukcd sdK;azmufcHae&onfodrkY [kwrf odusdK;uRHjyKaeonf[k
,lqygu rnfolUukdrQ&ifqdkif&ef 0efrav;yg/
b0wavQmufrdrdvkyfcJhaom vkyf&yfrsm;? jyKrlcJhykHrsm;ESihfywfoufí rdrd
b0ukd rdrdauseyfygonf/
H OD;ESihf pwif rdwfzGJU&ef &SufaMumufjcif;? ylyefjcif;tvsif;r&Syd g/
wpkw
rdrdonf tvkyfwm0ef? rdom;pkwm0ef? vlrIa&;bmoma&;ESihf &yfa&;
&Gma&;wm0efrsm;tm;vk;H rvpf[if;&atmif pepfwus tpDtpOfcs xrf;
aqmifEkdifygonf/
 (11)

rdrdonf uk,d fhrdom;pktwGuf rnfodkYta&;ygonfudk aumif;pGmoabm

aygufNyD; 0wÅ&m;rsm;ukd aumif;pGmjznhq
f nf;Ekid folwpfOD;jzpfygonf/
rdrdb0twGuf ta&;ygolrsm;jzpfonhf rdbarmifESr aqGrsdK;om;csif; rsm;?
vkyfazmfukdifzuf? ausmfi;aebufoil ,fcsif;rsm;? upm;azmf rsm;ESihf
&yf&Gmtokid f;t0dik f;&Sd yk*¾Kdvfrsm;eSifh xdawGUrItjrJ&Sdygonf/
pOfqufrjywf jzpfay:wkd;wufaeaom rdrdukd,fudk wefb;kd xm;pdwf
jrihrf m;a&;twGuf rvkyfrjzpfaom t&mrsm;ukd vkyfaqmifEkdifaom
tpGrf;owÅd uREfyk fwiG f&Sdygonf/
ynma&;? pD;yGm;a&;? tdrfaxmifa&;ESihf &yfa&;&Gma&;udpörsm;wGif rdrd\
aqmif&GufEkdifpGrf;ukd auseyfrI&Sdygonf/
uREfyk fonf jyóemrsm;ukd xdxda&mufa&muf ajz&Sif;Ekid fNyD; aMumuf½GHU
pdwu
f if;uif;? tpGJtvrf;uif;uif;jzihf vGwv
f yfpGm pOf;pm;awG;ac: Ekid fol
wpfOD;jzpfygonf/
rdrdtcGihfta&;rsm;ukdumuG,f&eftwGuf y#dyu©rsm;ukv
d nf; &ifqkdif&ef
0efrav;olwpfOD;jzpfygonf/
oiht
f ajzwGif(F)okH;ckxuf ykrd kd&&Sad eygu oihf jyóemtwGuf
wpkw
H pfckjyKvkyfbdkY vkdtyfaeNyD[k ,lqEkid fygonf/ bmvkyf&rnfudk
qufvuf azmfjyygrnf/ okYdaomf acwÅapmihq f kid f;NyD; atmufygpm&if;ukd
qufvufzwf&Iyg/
rdrdu,
kd fukd wefbdk;xm;pdwef nf;yg;olwpfOD;onf
- rdrduk,
d fukd u&kpkdujf cif;ESihf rxku
d fwefol? vrf;paysmuf
aeol[k owfrSwfygonf
- pGefUpm;vkpd dwf &if;ES;D vkpd dwf enf;yg;wwfonf/
- ty,fcH&rnfudk
aMumufaompdwjf zihv f kyfaqmifwwfMuygonf/
- rdrdtcGihfta&;twGuf rdrdrm;rm;rwfrwf r&yfwnf &JMuyg/
 (12)

- olwyg;NidKjiifrnfudk aMumuf&GHUpk;d &drf wwfMuygonf/

- olwyg;\ tm;ay;axmufcHrI ukd tvGeftrif; rGwfodyf
wwfMuonf/
- jyóemajz&Sif;Ekid fpGrf; tvGefenf;yg;Muonf/
- qifjcifEkdifpGrf;enf;yg;NyD; t,lonf;um rpOf;rpm;
vkyfaqmifwwfMuonf/
- t&m&mukd aMumuf&GHUaewwfMuonf/
- pdwv f Iyf&Sm;aomtcg MuufaoaoNyD; rvIyf&Sm;Ekid f jzpf
wwfonf/
- vkyh fief;cGif? okYdr[kwf ynma&;wGif atmifjrifrI tqihf
usqif;rnfodrkY [kwf wkUH jyefrI vGefuJojzihf tvGef
trif;atmifjrifaewwfMuonf/
- rdrduk, d fukad xmufcHrI nHzh sif;NyD; vkyfoihfvkyfxkduf onf ukd
vkyf&eftwGuf rdrdukd,fukd wGef;tm;ay;Ekid fjcif; r&Sd Muacs/
- rdrd\ aumif;aomt&nftcsif;? tm;omcsufrsm;twGuf
*kPf,0l ihMf uGm;&ef r0Hrh &JjzpfMuonf/ olwyg;tod
trSwjf yKcHbdkUukdvnf; tcuftcJ awGEY ikd fygonf
- rdrduk, d fukd rnforl nf0gjzpfaMumif; todtrSwfjyK&ef
cufcJojzihf olwyg;ESihf qufqHa&;wGifvnf; rnfoYkd
qufq&H rSef;rodaomaMumifh
tvGeftrif;vkdufavsmwwfMuonf/
- vlMum;olMum;a&mufvsif &Sufovk?d aMumufovkd rvkHrNcHKESihf
raewwfrxkdifwwf jzpfwwfMuonf/
- uk,d hfb0uk,
d f raMueyfEkdifaomaMumihf tpOfojzihf
a':oxGuf aejcif;? pdwf"gwfusjcif;rsm; ukd a&&Snf
cHpm;aeMu&wwfonf/
 (13)

- aMuuGJrI qkH;&I;H rI wpkHw&mESihf awGUBuHK&aomtcg

tvG,w f ul pdwf"gwfus pdwfysufwwfMuonf/
- rdrdwkUd todtrSwfjyK&ef
ysufuGuo f lrsm;ukdtvGeftuRHwkUH jyefvdpk dwf&Sdjcif;? vuf
pm;acsvkdpdwfjyif;jyjcif;? t&SufxGufaomtcg okdYr[kwf
&G&H Smrkef;wD;aomtcg bmvkyf&rSef; rodjcif;rsm;ukd BuHK
awGU&avh&Sdwwfonf/
- rdom;pkwm0efrsm;ukd xda&mufpGmrxrf;aqmifEikd fjcif;?
tvGv J GJtrSm;rSm; jyKvkyfjcif;? xkdtm;enf;csufrsm;ukd
t&G,af &mufonfxd rjyKjyifEdik fjcif; ponfwYku d kd
awGU&wwfonf/
- pdw"f gwfusef;rm BuUH ckid fjcif;qkdif&m jyóemrsm;
BuHKawGU&jcif;? Oyrm- rl;,pfaq;0g;? avmif; upm;?aq;vdyf?
t&uf? avmif;upm; vdiftaysmftyg;?
tpm;taomufrufarmjcif;? tvTeftuRHvnfywfjcif;??
aps;0,fxu G fjcif;? tvkyftvGeftuRHvkyfjcif;? ynm A[kow k ?
trSefw&m;? pdwv f Iyf&Sm;rI? vrf;jyulnD rnhq
f &morm;wku dY kd
tvGeftrif; &SmazGqnf;yl;jcif; qnf;uyfjcif;/
ponhv f u©Pmykrd krd aumif;rI'kp&ku d fvu©Pmrsm;ukvd nf;awGUj
rifEkdifygonf/
ayghao;ao;jyóemawmh r[kwfwm aocsmygonf/ wcsdKUtcsufrsm; onf
rdrdESihf wkdufqdik fvku
d favjcif;[k awG;rdaumif;awG;rdygvdrfhrnf/
raMumufygESihf oihw f pfOD;wnf;jyóemr[kwyf g/ tu,fpifppf
vltawmfrsm;rsm; BuHKawGUae&aomjyóem jzpfygonf/oifhrSm
jyóem&Sad eNyDqdkygu onhx f ufru BuD;rm;aomjyóemrsm;
xyfwd;k vmEkid fygonf/
uk,d hfu, kd fudk wefbkd;xm;pdwef nf;yg;jcif;aMumihf atmufyg aemuf qufwGJ
qk;d usdK;rsm;ukv d nf; jzpfay:apEkid fygonf/
 (14)

- ylyifaomu? pdwfzdpD;rI? txD;usefjcif;rsm;tjyif pdwfus

a&m*gukyd if jzpfay:apEkid fygonf/
- aygif;oif;qufqHa&;ESihf tdrfaxmifa&; e,fy,fwGif
jyóemay:Ekid fygonf/
- ynma&;ESihf tvkyftukid fukd qk;d qk;d &Gm;&Gm; xdckduf
apEkid fygonf/
- olwyg;enf;wl rpGrf;aqmifEkdifjcif;twGuf t&ufao pmESihf
rl;,pfaq;0g;\om;aumif jzpfvmEkid fygonf/
tqk;d wumhtqk;d qkH;rSm txufyg qk;d usdK;rsm;aMumihf rdrdukd,fudk
wefbd;k xm;pdwf ykdrkdavsmhenf;vmum raumif;rI'kp½ku d f0J*,uf ESifh
jyóemEGw H Gif;rS ½kef;rxGuEf kid fatmif oHo&m vnfaeEkid fygonf/
uk,d hfu, kd fudk wefbkd;xm;pdwaf cgif;yg;olrsm;onf atmufyg rsufESmzkH;
ok;H rsdK;ukd 0wfqifavh&SdMuygonf/
0g<um;ol/ tjyifyef;rSmawmh NyKH;NyKH;&Tif&TifESihf atmifjrifae
oa,mif okYdaomf twGif;pdwfrSmrl qkH;½I;H &rnfudk tvGeftrif;pk;d &drf
ylyefaeoljzpfygonf/ rdrdtwGif;pdwf tajctaeukd olwyg; &dyfrd
oGm;rnfudv k nf; tpOfpkd;&drfylyefae&ygonf/ ukd,u hf ,kd fukd tvGef
wefbd;k xm;oa,mif [efaqmiftaetxm;ukd xdef; odrf;xm;Ekid f&ef
tNrJwrf; atmifjrifaebkYdvkyd gonf/ zkH;xm;orQ ay:oGm;ygu wdus
vGef;jcif;? aeYa&TUna&TU tcsdefqGvJ Gef;jcif;? NydKif qkid fvpkd dwf vGefuJ jcif;?
b0ukd nnf;aiGUoGm;jcif; paom jyóem rsm;okYd OD;wnfoGm; Ekid fygonf/
ykefuefol/ ta&;ygaom yk*¾Kd vfrsm;\ vkyf&yf? pum;rsm;onf
tu,fpifppfta&;rygoa,mif jyKrlajymqkdwwfMuonf/ rdrdu, kd fwikd f
aerxd xkid from jzpfjcif;twGuf tpOfa'goxGufaeolrsm;vnf; jzpfonf/
rdrdtay: olwyg;\ a0zefuJh&JUh rIrsm;onf t&mra&muf?
rxda&mufaMumif;oufaojy&ef tNrJBudK;pm;aewwfonf/ xkdYaMumihf
wcgw&H olwyg;ukd tvGeftuRH tjypfwifjcif;? Oya'pnf;urf;rsm; ukd
 (15)

csdK;azmufjcif;rSwqihf tmPm&So
d lrsm;ukd apmfum;wkdufckdufvm onffxd
twif&h JomG ;avh&Sdygonf/
½I;H edro
fh l/ vlUavmuBuD;ukd &ifrqkdifEkid fawmhoa,mif [ef
aqmifjyNyD; u,fwif&Sifukd apmihaf rQmf&SmazG wwfMuonf/ rdrdb0ukd jyKjyif
ajymif;vJ&rnhf 0wÅ&m;ukd a&SmifvJTEkdif&eftwGuf ½l;csif[ef aqmif olrsm;?
]t} csifa,mifaqmifolrsm; jzpfygonf/ olwyg; oem;atmif
tNrJajymqkdaexkid favh&Sdonf/ tao;tzGJutp olwyg; ukd tNrJ
tBuHOmPfawmif;avh&Sdonf/ xkYdaMumihf ajym&Jqd&k Jaom owÅrd sm;
arS;rdeS faysmufuG,fum trsm;enf;wl rvkyfEkid frukid fEkdif awmhbJ tcspf a&;?
tdrfaxmifa&;wGifvnf; wbufom;ukd tvGef tuRH rScD t kd m;xm;
olrsm;tjzpf awGjY rif&ygvdrfhrnf/
aumif;NyD/ okUd jzpfvsif rdrdukd,fukd wefbdk;xm;rI tm;aumif;ol
rsm;onf rnfodkY jyKrlaexkdifMuygoenf;/ xko d lwkYdukd atmufyg
taetxm;wGifjrifawGEY kid fygonf/
- rdrduk, d fukd cspfjcif;cHxdkuo f lrsm;[k ½IjrifNyD; olwyg; ukv
d nf;
cspfcifEkdifpGrf;&So d lrsm;?olwyg;ukd u½kpkdufwwf ovkd
uk, d fhuk, d fudkvnf;u½kpkdujf cif;cHxdkuo f l[k ,lqjcif;?
olwyg;ukdjyKpk ydsK;axmifxku d fonf[k ,lqovkd rdrd
uk, d fukv d nf; jyKpkysdK;axmifjcif;cHxdkuo f l[k owfrSwf jcif;?
olwyg;ukd yHyh k;d qGJac:xkdufovkd rdrdonfvnf;
yHyh k;d wGaJ c:jcif;ukd cHxku d fonf[k ,kHMunfjcif;? olwyg;
uku d ½kwpkdufem;axmifwwfovkd rdrdukd u½kwpkduf
em;axmifapcsiforl sm;jzpfonf/ rdrdukd olwyg;
todtrSwfjyKapcsifovkd olwyg;ukv d nf; tod
trSwjf yKEkid forl sm;jzpfonf/ olwyg;tm;ay;jcif;ukd
arQmfvihNf yD; olwyg;ukv d nf; tm;ay;wwforl sm;jzpfonf/
rdrduk, d fukd aumif;onf xufaumif;atmif BudK;pm;ovkd
olwyg;ukdvnf; olawmfaumif;rsm;tjzpf todtrSwfjyK
vufcHEkid forl sm; jzpfonf/
 (16)

- aumif;usdK;ay;olrsm; Productive jzpfMuonf/

ynma&;üjzpfap? pD;yGm;a&;üjzpfap? vlrIa&;üjzpfap?
taumif;qkH;atmifjrifatmifBudK;pm;Ekid forl sm;jzpfMuonf/
- pdwu f l;pdwo f ef;aumif;olrsm;? wDxiG fOmPf&Sdolrsm;?
jyóemajz&Sif;&mwGif uRrf;usiforl sm;? vkdtyfovkd
pGefUvTwf&if;ES;D &Jorl sm;? rdrdvkyfaqmifcsufrsm;tay:
wGifvnf;aumif;? b0ukdvnf;aumif;
taumif;jrifEkdifolrsm;jzpfMuygonf/
- OD;aqmifrIü uRrf;usifaom acgif;aqmifrsm;jzpfMuonf/
olwyg;tay: vkdtyfygu rSDckdwwfovkd rrScD kdbJvnf;
aeEkid forl sm;jzpfMuonf/ aygif;oif;qufqHa&;ü uRrf;
usifvrd frmolrsm;jzpfMuonf/ ESpfOD;ESpfbuftwGuf
tusdK;&Syd gu aygif;oif;qufqHbkUd 0efrav;ovkd
tusdK;,kwrf nfqkyd gu vrf;cG&J ef tqifoihf&Sdorl sm;
jzpfMuonf/
- uk,d hfuk,
d fudk txifrBuD;vGef;? rao;vGef;olrsm; jzpf onf/
uk,d hfukd olwyg;u jrifovkd jrifwwfolrsm; jzpfonf/
- uk,d hfb0uk, d f em;vnfolrsm;jzpfMuonf/ b0wGif rdrdESihf
xkud fwefonhftwkid f;twmukd em;vnforl sm;jzpf Muonf/
- rdrdvkyfaom tvkyf\ tusdK;qufrsm;twGuf wm0ef,l
&Jorl sm;jzpfMuonf/ rdrdaMumihf jzpfaomjyóemrsm; twGuf
olwyg;ukd tjypfrzkYdwwf? qifajcray;wwf
olrsm;jzpfMuonf/
- oem;Muifemwwfolrsm;jzpfMuonf/ olwyg;aumif;usdK; ukd
vkv
d m;olrsm;jzpfMuonf/ wbufowfrjrif?
wud,k faumif;qefaom tawG;r&Sod lrsm;jzpfMuonf/
olwyg;wm0efukd 0ifxrf;rnhftpm; olwyg;tm; rdrdwm0ef
 (17)

rdrd,lEkdif&ef ulnDEkdifolrsm;jzpfMuonf/ w&m;rQwaom

tult l nDudkay;&ef tNrJtoihf&So d lrsm; jzpfMuonf/
- tcuftcJjyóemrsm;ukd &ifqkdifausmfvTm;Ekid faom tpGrf;
owd&Å SMd uonf/ txl;ojzihf pdwfzdpD;rIudk ukid fwG,fajz
&Sif;Ekid fMuonf/ rdrdwkYd avQmuf&m c&D;vrf;wGif BuHK
awGUvm&aom jyóemrsm;? pk;d &drfylyefjcif;rsm;? y#d yu©rsm;ukd
rSefrSefuefuef okH;oyfa0zef ykdif;jcm;Ekid f pGrf;&SMd uonf/
pdwu f l;,OfrqefveG f;? Vko d nfxufykdí tav;rxm;bJ
b0ukv d nf; rSefuefaom½Iaxmifrh S ok;H oyfEkdifMuonf/
tcufcJqk;H tajctaersm;ukd atmifjrif
ausmfvTm;Ekid fcJhMuaom ao&Gmjyefyk*¾Kdvrf sm;jzpfMuonf/
[moOmPf&SNd yD; b0wGif tvkyfESihaf ysmf&TifrIudk rQrQww
tcsdefay;Ekid forl sm;jzpfMuonf/
- taumif;jrif0g'? pGefUpm;vkpd dwfwdEkY Sihf tem*wfukd
&ifckefvdIuaf rmpGm BudKqkdaewwforl sm;jzpfMuonf/
atmifjrifrItwGuf tvm;tvmaumif;rsm;ukd rsufajc
rjywfbJ tem*wfatmifjrifrIrsm;ukd tdyfrufwwfMuol
rsm;jzpfMuonf/
- yef;wkdifwpfckckudk OD;wnfavQmufvSrf;Ekid forl sm;jzpfMuNyD;
[efcsufnn D D avQmufvSrf;wwforl sm;jzpfMuonf/ rdrdwYkb d 0
b,fupNyD; ypöKyÜefü b,fukad &mufae onf ukv d nf;aumif;?
tem*wf b,fukd OD;wnfaeonfudk vnf;aumif;
od&SdMuolrsm;jzpMuygonf/
rdrdjzpfcsifqH;k yk*¾Kdvfonf xko d kdYaomyk*¾Kdvfrsm;jzpfonf[k awG;aumif;
awG;aeygvdrfhrnf/ rdrdvnf; xko d kdYyk*¾Kd vfrsdK;jzpfEkdifygonf/ vuf&Sd
taetxm;rS ajymif;vJum rdrdudk,u f kd ykdNyD;wefbd;k xm;wwfol jzpf
vmatmif ukd,u hf kd,u
f kd jyKpkysdK;axmifvkduyf gu b0ukd ykrd kd auseyf
NyD;t"dyÜm,f&Sd&Sd aexkid fomG ;Ekid fygvdrfhrnf/
 (18)

yxrqk;H ajcvSrf;tjzpf rdrd &ifwGif;yJw

h ifoH Inner voice ukjd yKjyif
ajymif;vJbUkd vkyd gonf/
&ifwGif;uyJhwifoH The Inner voice
wpfcgrQjyefrawG;cJrh daom tjzpftysufrsm; tygt0if twdwfu t
awGUtBuHKrsm;onf yJhwiforH sm;tjzpf vlwkUd b0wGif &SifoefvIyf&Sm;
aewwfMuygonf/ xkdtoHukd uk, d fuk,
d fukd jyefajymaeaompum;rsm; Self
talk tjzpfvnf; vlor d sm;ygonf/ yg;pyftoHxu G fajymqkdvdkufaom
pum;rsm;ukd Mum;onht f wkid f; vlawmfawmfrsm;rsm; rMum;Ekid fMuaomf
vnf; um,uH&SiftwGurf Smrl ajymxGufaompum;vk;H rsm;ESihf xyfwl
tusdK;oufa&mufrI&Sad eygonf/ ajymcsifaom taMumif;t&mukd
wwGww f GwEf Sihf tqufrjywfajymaewwfygonf/
uk,d hfu,
kd fudk wefbkd;xm;pdwf jrihrf m;olrsm;tbkYd xkdtwGif;oHrsm;onf
taygif;vu©PmaqmifNyD; cGeftm;ukd jzpfay:apygonf/ pdwf"gwftcH
raumif;olrsm;twGurf Smrl rdrdukd rem;wrf; a0zef½Iwfcs? ykwfcwf?
aeaomtoH? rdrdvkyf&yfrsm;ukd ao;odrfapaom toHrsm;? &ufpuf
Murf;MuKwfaom toHrsm;tjzpf Mum;&rnfjzpfygonf/ uk, d fwdkifvyk f cJhaom
t&mwpfcktwGuf rdrdukd,u f kd cGihfrvTwfEkdifbJ jypfwifrqH; jzpf&onhf
tjzpftysufrsm;BuKHb;l ygovm;/ ]]igrjzpfjzpfatmifvyk f&r,f/
vkyf&r,f}}ajymNyD; rvkyfjzpfaom t&m rsm;twGuf ukd,fhu, kd fukd
cGihfrvTwfEkdifjzpfb;l ygovm;/ xkt d oHtm; vkH;onf twGif;oH]
]&ifwiG f;yJw
h ifoH}} rsm;yif jzpfMuygonf/
rsm;aomtm;jzihf Mum;&wwfaom &ifwiG f;yJw
h iforH sm;rSm-
]]rif;rvkyfEikd fygbl;uGm}} okdrY [kwf]]bmvkv
d kyfrSmvJumG ? rjzpfEkdif
wmuk}d }pojzihf jzpfygonf/ xkdtwGif;oHrsm;onf t&ufpufq;kH
a0zeforH sm;jzpfNyD; oihfudkoif wefbdk;xm;pdwu f kd tjrefqkH; ysufpD;
apaomtoHrsm;jzpfonf/ xkdtoHrsm;ukd tEIwfvu©PmrS taygif;
vu©Pmaqmifaom toHrsm; tjzpfajymif;vJypf&ef vkt d yfygonf/
 (19)

vlwdik f;wGif twGif;oHudk,fpD&SMd uygonf/ xkdtoHrsm;ukd cGef;wkUH jyef

wwfbdkUvkdygonf/ ckcHbkdUvkdygonf/ rdrdonf rdrdb0\yJu h ikd f&Sif jzpf
onfudk odapoihyf gonf/ xkdtwGif;trdefYay;oHtcsdKUukd avhvmNyD;
aumif;pGm wkHUjyefwdkufcku
d fEkdifrnhf enf;vrf;rsm;ukd qufvufpl;prf; MuygpkY/d
twGif;trdefHYay;oHrsm; rw&m;ojzihf &ufpufMurf;MuKwfonhftcg-
]]ighukd vlawGu aumif;w,faumif;w,f ajymMuw,f/ bmukd aumif;w,f
ajymwmvnf; rodygbl;/ aygufu&awG tJavmuf vkyf xm;wm b,folrS
owdrxm;rdMuwm tHMh oyg&JU/ trSefqko
d nfxuf trsm;BuD;
aumif;oihw f maygh/}}
atmufygtwkid f;wkUH jyefoihfygonf-
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igbJow d ,f/ *kPf,lvku d fprf;yg/}}
&ifwiG f;trdefYay;oHu tajctjrpfr&Sd a,sbk,s qefvGef;NyD; tjzpfrSef ESihf
vTaJ csmfaeaomtcg-
]]'Dwpfbmomvnf; usjyefNyD? wpfvHk;rQudk em;rvnfwm usrSmaygh/ igukdu
wk;H wmyg/ igb,folUukd vSnhpf m;aewmvJ/ ighOD;aESmufu ausmif;aeoihw
f Jh
OD;aESmufrsdK;r[kwyf gbl;/}}
ykrd kd wdwdusus pOf;pm;NyD; þokYd wkUH jyefajymqkEd kid fygonf/

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d l;/ usefwJh bmomawG [kwfae
wmbJ/ 'DxufcufwJb
h momawGawmif atmifao;wm/ 'Dwpfbmom bJ
odyfem;rvnfwm/ tdrfpmvkyfawmh [kwfaewmbJ/ em;vnfovkd vkb d J/
wu,fwef; em;rvnfwmukd owdrxm;vku d frdbl;/}}
 (20)

twGif;utrdefYay;oHonf þuJo h kdYvnf; ,kwåduif;rJah ewwfonf- ]]a[m-

olrsufarSmifBuHKUaeNyD/ bmrSrajymayr,hf igodw,f/ ighudk
rMunfbl;qkdwm}}
xkt
d cg onfvv
kd nf; ,kwå&d S&d Sd pOf;pm;vkYd&ygonf/
]]aumif;NyD/ olrsufarSmifBuHKUaewmawmhtrSefbJ/ bmaMumihrf Sef; ig
rodb;l / igeJUawmh rqkdifavmufygbl;/ ar;Munhf&if aumif;rvm;¿}}
&ifwiG f;trdefYay;oHuckvkd tpGef;a&mufaewmvnf; &Sdwwfw,f/ -
]]igolUukd twlavQmufvnfbkUd csdef;wm ighudk jiif;w,f/ odum© us vdkufwm
&Sub f Ykdvnf;aumif;w,f/ ighukd BudKufwJv
h l pdw0f ifpm;wJv
h l
r&Sad vmufygbl;/ awmfNyD aemufukd b,frdef;cav;rS pdwrf 0ifpm; awmhbl;/
uk,d fhbmomukd,b f Jaeawmhr,f/}}
'DtcsdefrSmawmh olajymoavmufr[kwfaMumif;? tJ'D twGif;oH od atmif
ckv
k kad jymbkYd vkt
d yfaeygNyD/
]][kud f- cHvdkuf&NyD/ oligheJU wGrJ oGm;csifb;l / aumif;NyDav wjcm;
rdef;cav;awG trsm;BuD; &Syd gao;w,f/ igh½kyfu tJavmufvnf; ryJyh gbl;/
xyfBudK;pm;vku d fOD;r,f/ wlwlwefwef wpfa,mufa,muf awmh awGrY Smyg/}}
vG,v f G,fajym&vQif oihf &ifwGif;trdefYay;oHu oihu f kd csdK;csdK;ESrd fESdrf
ajymvmaomtcg tjyKoabmaqmifaom 0gusrsm;jzihf wkHUjyef&yg rnf/
oluY kd tavQmhray;ygESihf/ ukd,hfpdwu
f k,
d fxed f;yg/ xkdtoH vSnfhjzm;
ac:aqmif&maemuf vku d foGm;ygu rkom;EGeH pfomG ;ygrnf/ oihb f 0 oifom
yJu
h ikd foihfygonf/ xkdtoHr[kwfyg/ tjyKoabmaqmifaom tawG;rsm;ESihf
a&qefc&D;qufzkYd BudK;pm;yg/
xko
d kdY wkYjH yef&ef enf;vrf;rsm;pGm&Sdonfhteuf tjyKoabmaqmifaom
axmufcHtm;ay;rI Positive self affirmation onfvnf; xda&muf aom
enf;vrf;wpfckjzpfygonf/ topftqef;awmhr[kwyf g/ tysuf
oabmaqmifaom tawG;rsm;ukd toHwdwfapNyD; tjyKoabmaqmif
aom pum;vkH;rsm;jzihf rdrdukd,fukd tm;ay;jcif;yifjzpfygonf/
 (21)

tjyKoabmaqmifaom pum;vk;H rsm;ukt d ok;H jyKí rdrdu, kd fukd tm;ay;

jcif;onf rdrdu,
kd fESihyf wfoufaom oabmxm;ukd jyKjyifajymif;vJ&m wGif
txl;xda&mufrI&Syd gonf/ tusdK;quftm;jzihf rdrdukd,fukd
wefbd;k xm;pdww f kd;wufjrihrf m;vmygvdrfhrnf/ xku d siphf OfaMumihf-
- rdrdESihfywfoufaom rSm;,Gif;onht f ,ltpGJrsm; aysmuf
uG,u f m trSeftwkid f;jrifEkdifygvdrfhrnf/
- rdrduk,d fukd jyefvnfoHk;oyfykHtajctjrpfrSpNyD; ajymif;vJ
oGm;ygrnf/
- uk,d fhuk,d fudkwefbk;d xm;pdwf enf;yg;&mrS jrihrf m;vm
ygvdrfhrnf/
tcsdKUuvnf; tyef;ajyaprnhf Nidrfhanmif;aomaw;*Dw em;axmif&if;
tjyKoabm axmufcHtm;ay;onhf tawG;rsm;ukd avhusihfarG;jrLavh
&SMd uygonf/ aw;*Dwonf vlwkYd\tMum;tm½ku H kd EId;qG&mwGif
taxmuftuljyKaomaMumihf em;axmifou l kd oufawmihfoufom &SdapNyD;
rdrdtwGuf tusdK;jzpfxeG f;apaom toHrsm;ukd aumif;pGm Mum;Ekid f&ef
tm½ku H kd zGihfay;ouJo
h kdY jzpfygonf/
tok;H rsm;aomaw;*DwtrsdK;tpm;ukd New Age Music [kac:ygonf/
www. Pandora.com 0ufbq f ku
d fay:wGif iTunes jzihef m;qifEkdifygonf/
tjyKoabmaqmifaom axmufcHtm;ay;pum;rsm;ukd tok;H jyKNyD; rdrd
uk,d fukd pdwftm;jr§ihfwif&mwGif t"duaomhcsufrSm tcsdefrSefrSef av
husihjf cif;jzpfonf/ rdrdESiyfh wfoufonhf raumif;aomykH&dyfESihf tawG;
rsm;onf umvMum&SnfpGm tjrpfpGJvmcJhNyD; tvkyfrjzpfaom trlt usihf
tavhtxrsm;jzihf usm;uefxm;ojzihf wku d fzsuf&ef tvGefcufcJ ygonf/
tcsdefMumjrihpf Gm wefjyefNzdKzsufMu&ygrnf/
xko
d kdY wku
d fzsuf&mwGif tjyKoabmaqmifaom tm;ay;pum;rsm;onf
tvGefta&;ygaomaMumihf xkd Positive self affirmation taMumif; ukd
qufvufavhvmapcsifygonf/
 (22)

tusdK;jyKaom tm;ay;pum;rsm; Postive affirmations

4if;wkodY nf oihuf kd tusdK;,kwfapaomtawG;rsm;t,ltqrsm;udk
wefjyefweG f;vSef&ef oifudk,fwkid fa&;xk;d aom uAÁn;f pmwef;rsm;
yifjzpfygonf/ xkduAÁnf;rsm;onf aq;buf0ifMuonf/ oihfukd
aumif;usdK;jyKMuonf/ olwyg;owfrSwfcsuf? vufcHrIay:rlwnfNyD;
&SifoefvyI f&Sm;aeaomb0rS vGwfajrmufum vGwfvyfNyD;aysmf&Tif
ayghyg;aomb0ukd ykid fqkdifaponf/
oihpf dw"f gwfudk jyKjyif&ef oH"dXmefcsrSwv f ku
d fNyD;aemuf oifonf
oih½f kyfyikd f;qkdif&m? pdwf"gwfykid f;qkid f&m usef;rmBuHUckdifa&;twGuf
oifu, kd fwikd f wm0ef,pl Grf;aqmif&ygvdrfhrnf/ oihu f kd tusdK;,kwf aprnhf
tawG;tac:? pdwfcHpm;csuf 0efxyk f0efykd;rsm;ukd csefcJhNyD; oihfb0twGuf
tjyKoabmaqmifaomtawG;tac:rsm; uGefUjrL;Ekid f onhb f 0
wDxiG fBuHqEkdifaomb0ukd avQmufvSrf;&ygrnf/
,ck oifOD;wnf&m yef;wkdifudk wef;wef;rwfrwf avQmufvSrf;Ekid f&ef
tñTefYwvlvw l ufrnhf ukd,hfb0ukd t[eft Y wm;jyKrnhof lrsm; tawG;
tac:rsm;? pdw"f gwfukd cRwfjcHKusaprnhf t,ltqrsm;ukd a0;a0;wGif
csefxm;cJh&ygrnf/ usef;rmaysmf&TifpGm touf&Sifaexkid fcGihfonf rdrd\
rlvtcGit hf a&;jzpfaMumif;oabmaygufygu oifonf MuHwkdif;atmif NyD;
aqmifwkdif;ajrmufEkdifrnhf tcGift
h a&;ESihfra0;awmhyg/
atmifjrifrIukd &J&JBuD; BudKwifaMunmí&ygonf/ atmifjrif&rnf[k
taotcsm ,kMH unfxm;olrsm; atmifjrifrIukd &Sif;&Sif;vif;vif;
jrifa,mifwwfol? pdwfu;l ,Of wwforl sm;twGuf tdyfrufwkdif;onf
vufawGUjzpfvmEkdifygonf/
tjyKoabmaqmifaom tm;ay;axmufcHrI\ tBuD;rm;qk;H tusdK; aus;Zl;
rSm tysufoabmaqmifaom twGif;oHrsm;qdwNf idrf apNyD; aysmf&TifrI
tjynht f 0ay;Ekid faom tjyKoabmaqmifonhf toHrsm;
ukMd um;apEkid fjcif;yif jzpfygonf/
 (23)

tjyKoabmaqmifaom axmufcHtm;ay;pum;rsm;ukd ykpH HESpfrsdK;jzihf

awGUEkid fygonf/ uk,
d fhuk,
d fudk taumif;jrifbdkY cufcJaom tcsdefrsm; wGif
atmufygenf;vrf;ESpfoG,fukBd udK;pm;Munhfyg/
igonf rdrdrnfoljzpfonfukd owday;onhf tqk0d gusrsm;/
rdrdcE¨mukd,t
f wGif; trSefwu,f jzpfay:aeaom tajctaeukd qkv d kd
ygonf/ rdrdyikd fqdkifaom t&nftaoG;rsm; tm;omcsufrsm;? yg&rDrsm;?
pGrf;aqmif&nfrsm;ukd atmufygtwkid f;pm&if;jyKpkay;yg/
igonf pGrf;tm;ESihfjynfph kHojl zpfonf igonf cGeftm;jynh0f ol jzpfonf
igonfcGeftm; BuD;rm;onf igonf pdwftm;xufoefonf
igonf todOmPf&Sdonf igonf oufawmiho
f ufom&Sdonf
igonf vSyonf igonf aysmfaysmfaewwfoljzpfonf
igonf vlaumif;jzpfonf igonf olwyg;ukd ,kMH unfoljzpfonf
igonfu½kpkdufwwfol jzpfonf igonf apwemxufoefonf
igonf cspfwwfojl zpfonf igonf &JpGrf;owå&d So
d nf/
igonf cefjY im;onf igonf yGihfvif;onf
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]]—(vkyf^jzpf)Ekid fonf/}} rdrda&SUtvm;tvmukd xkwfazmfowday;aom tqkd
0gusrsm;onf yef;wkdifwpfckckukd qGwcf l;Ekid faom rdrd t&nf taoG; rsm;ukd
twnfjyK axmufcHpum;rsm;jzpfMuonf/ rdrd\ zGUH NzdK;wk;d wuf Ekid faom
tvm;tvm? ajymif;vJEkid faom tvm; tvm? uk, d hfudk,fukd
ulnDrpEdik af om tvm;tvmrsm;ukd azmfjyaom 0gusrsm;jzpfMuonf/
4if;wkt
dY xJwiG f atmufygtqkdrsm; yg0if onf-
cE¨mukd,t
f av;csdeaf vQmhcsEikd fonf zGUH NzdK;wkd;wufEkdio
f nf/
aq;vdyjf zwfEdik o
f nf ukpm;Ekdio
f nf
 (24)

om;orD;rsm;ukdtyk fxed f;Ekid fonf tjypfudk cGiv

hf TwfEdik o
f nf
uk,
d u
fh ,
kd fukd ,kMH unfEikd fonf uk,
d pfh dwu
f kdxed f;Ekdifonf
yGihv
f if;pGm awmif;qkd&o
J nf aMumuf&HUG pdwfudk wGe;f vSeEf kdio
f nf
vkt
d yfovkd &if;ESD;pGev
fY Twf&o
J nf jyKjyifajymif;vJEdik o
f nf
atmifjrifolwpfOD;jzpfEkdio
f nf taumif;bufarQmfvihfEdik fonf
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wpfcck kudk oif,lEikd fonf uk,
d jfh yóemukd,f&Sif;Ekdio
f nf
aysmf&iT f&,farmEkid fonf cHpm;csuu
f kd ½k;d om;pGm 0efcEH ikd fonf
a'goukd xde;f csKyfEdik fonf atmifjrifolwpfOD;jzpfEkdio
f nf

]]igonf}} tqkrd sm;ukd aeYpOf rSefrSef tok;H jyKjcif;tm;jzihf rdrdu,

kd fukd
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atmifjrifrItwGuf ta&;ygaom ajcvSrf;wpf&yfjzpfygonf/ okYdaomf
xkrd QESihfrvkHavmufao;yg/ rdrduk, d fukd wefbdk;xm;onhf twkdif;twm
onf olwyg;rdrdtay: jyKrl qufqcH Jhonfh twkid f;twmay: rsm;pGmrl
 (25)

wnfaeaomaMumifh 'kwd,ajcvSrf;tjzpf uk,

d hu
f kd,fukd taumif;qkH;
jyKrlqufqHay;yg/
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d fudk txl;u½kpkduf jyKrl
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OD;pGmyxr tdyfa&;00tdyfyg/ usef;rma&;ESihfnDñTwfaom tpm;tpm
rsm;ukd pm;yg/ um,avhusihcf ef;rsm;jyKvkyfyg/ wukd,fa& oefY&Sif; a&;ukd
u½kpkduyf g/ ukd,fusef;rmrS pdwfcsrf;omrnfjzpfygonf/ xkdY aMumifh jyify
t&mrsm;uku d ½kpkdujf cif;jzifh twGif;t&mrsm;ukv
d nf; aemufqufwJGtvkdvkd
u½kpkduw f wfvmrnfjzpfygonf/
tyef;ajzjcif;? aysmfyG&J TifyGJrsm; usif;yjcif;wkdu
Y kd pepfwuspDpOfyg/
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pku
d fjcif;? tdrfarG;wd&pämefrsm;ESihf upm;jcif;? w&m;rSwjf cif; ponhf
tavhtxrsm;onf taxmuftuljyKaom tavhtxrsm; jzpfygonf/
uk,d hfu,kd fudk MuHzefNyD; tvkdvdkufyg/ xl;xl;qef;qef; vkyfvkdolrsm;twGuf
www.selfhypnosis.com 0ufbq f kduw
f Gif 0ifa&muf&SmazGMunhyf g/
BuD;onht f rIjzpfap i,fonhftrIjzpfap bmyJvyk fvkyf rdrdatmifjrifrI
twGuf qkcswwfaom tavhtxukdarG;jrLyg/ pmar;yGw J Gif aumif;
rGefpGmajzEkid fcJhonhftwGuf ukd,fu
h kd,fukdqck sonhftaejzihf wpfn pm
rusufyJ tem;,lyg/ oli,fcsif;ESihf tcsdefjzKef;yg/ tku d fpfc&if wpf cGuf
0,fpm;yg/ acgif;avQmfqkdifoGm;yg/ bmyJvkyfvkyf uk, d ufh kd,uf kd qkcs&m
a&mufvQif tBuHK;0ifygonf/
uk,
d rhf Sm bmt&nftcsif;awG&Sdw,f/ bmawGatmifjrifcJhb;l w,f qkd wmukd
uk,
d hfu, kd fudk tNrJowday;yg/ txl;ojzihf ukd,fhu,
kd fukd tm; r&onht
f csdef
tm;i,faecsdefwiG f ykdí vkyfyg/
 (26)

rdrdwGif&aSd om rufarmavmufp&m t&nftcsif;rsm;ukd pm&if;jyKpkyg/

okYrd [kwf zkid fwpfckzGifhxm;NyD; atmifvufrSwrf sm;? xl;cRefqk wHqyd f rsm;?
oifwef;qif;vufrSwrf sm;ukd wpfpkwpfpnf;wnf; odrf;qnf; xm;um
rMumcP jyefMunhyf g/ rdrdvkyfcJhonhf tvkyfrSeforQ MuD; onfjzpfap?
i,fonfjzpfap atmifjrifNyD;qkH;atmif aqmif&GufEkdif onht f wGuf
*kPf,yl g/ atmifyGJcHyg/
ykrd Bkd uD;jrwfaom ajcvSrf;wpf&yftjzpf vkyfoihyf gvsuf rvkyf jzpf cJah om
t&mrsm;twGuf rdrdukd,fukcd GifhvTwb f kdY BudK;pm;yg/ uk,
d hf uk,d fukd jyKpk
,k,aom tvkyfonf vkyfavhvyk fx r&Syd gu tvGef cufcJwwfygonf/
uk, d hfu, kd fudk ra0zefygESih/f BudK;pm;tm; xkwrf I twGuu f , kd hfu,
kd fukd
qkcsyg/ rdrdjzpfcsifovkd jzpfvmbkUd ajcwpfvrS f; eD;pyfvmNyD[k ,lqyg/
uk,d hfu,kd fudk jyKpk ,k,jcif;ESihf rxkud fwef[k xifrSwf,HMk unf aom tcg
rsm;onf xko d Ykjd yK&ef tvkdtyfqk;H tcsdefrsm;jzpfygonf/ jzpfcsifaom ykHpH
wu,fjzpfvmonfxd [efaqmif(o½kyfaqmif)yg/ ukd,u hf kd,fudk
xkud fwefovkd jyKpk ,k, wwfvmaomtcg ,k, jcif;ESihf trSef wu,f
xkud fwefol jzpfvmygvdrfhrnf/ trdu I fo½kud f rsm;tpm; &wemrsm;ukd
jrwfEkd;cifw, G f wwfvmaomtcg b0onf rnfrQ pdwfcsrf;ajrUp&m
aumif;onfukd wtHhwMo awGUjrifvm yg vdrfhrnf/
þtqihaf &mufaomtcg oifonf vrf;paysmufovkd cHpm;&aumif;
cHpm;&ygvdrfhrnf/ ywf0ef;usifrS tultnDukd &,l&ef rarhygESihf/
olwyg;xHrS tultnDawmif;cHjcif; Calling out “ The Troops”
uk,d fhu,
dk fudk wefbkd;xm;pdwjf r§ihfwif&mwGif olwyg;tultnD awmif;
cHjcif;onfvnf; ta&;ygaom ajcvSrf;wpf&yfjzpfygonf/ oiht f wGuf
tcufcJq;kH ajcvSrf;vnf;jzpfEkid fygonf/ pdwt f m;i,faeolrsm;onf ol
wyg;xHrS tultnDawmif;cHavhr&Syd g/ ay;rSay;yghrvm; [líukd,hf uk, d fudk
odrfi,faeaomaMumihf jzpfyg onf/
 (27)

rdrdu,
kd fukd wefbdk;xm;pdwef nf;yg;&jcif;onf twdwfu olwyg; rdrdukd
qufqcH HcJh&ykHaMumihf jzpfonfqkyd gu vuf&SdypöKyÜefwGifvnf; twdwf
tawGUtBuHKaMumihf &&Scd Jhaom odrfi,fpdwfukd wGef;vSefz,f&Sm; &ef olwyg;
tultnDukd vkdtyfaumif;vkdtyfygvdrfrh nf/
teD;uyfqH;k rdwfaqG oli,fcsif;rsm;xHrS tultnDawmif;cHyg/ rdrd aumif;
uGurf sm;ukd olwkdt
Y m;ajymjyapyg/ pdwf"gwfus tm;i,fae aomtcg
wpfa,mufa,mufukd tem;rSm aeapí rdrduk, d fwikd f jyóem rsm;ukd
rnfodYk ukid fwG,fajz&Sif;aeonfukd olt
Y m;ajymjyyg/
uk,
d fukd MuifempGm axG;ayGUrnhf olukd&Smyg/ ]]&ifcGiform;awmf}} [k vnf;
vlord sm;aom a'gufwm vDtkd bkpum*vD,mu axG;ayGU jcif;onf
usef;rmjcif;twGuf tvGeftmedoif xufjrufaom aq; aumif;
wpfvufjzpfaMumif; awGU&SdcJhygonf/ axG;ayGUcH&aomtcg rdrdonfvnf;
axG;ayGUp&m aumif;aeqJygvm; [laom tawG;jzihf rsm;pGm
pdwof ufom&m &Ekid fygonf/ &,fp&mjzpfaumif;jzpfaeygvdrhfrnf/ okYdaomf
prf;oyfMunhyf g/ tvGef xda&mufaMumif;awGU&Syd gvdrfhrnf/
tjcm;oihuf kd ulnED kid folrsm;pGm &Syd gao;onf/ ocFef;pmrsm;ukd em; rvnf
ygu q&m^q&mrrsm;xHcsOf;uyfyg/ oli,fcsif;rsm;ukd &Sif;jyap yg/
ocFef;pmü atmifjrifygu usefudpörsm;wGifvnf; atmifjrifyg vdrhfrnf/
vkyfief;cGifrSm tcuftcJwpfckck &Sad eygovm;¿ txuft&m&Sxd H csOf;uyf
tultnDawmif;cHyg/ uRefawmf 'D[mvkyfwm nnf;aiGU oGm;NyDjzpfojzihf
tjcm;wm0efay;yg/ onhfxufpdw0f ifpm;p&m tvkyf awGckdif;yg/ pojzihf
awmif;qkdyg/ vkyfazmfukid fbufrsm;xHrSvnf; tultnDawmif;yg/
tjyeftvSef yHyh ;kd ulnyD g/
tjrifopf tawGUtBuHKopfrsm;jzihf b0ukd vef;qef;wuf<uvmap&ef?
oifwef;rsm;wufyg? ukd,v
f ufavhusihcf ef;vkyfyg/ toif;tzGJUrsm;wGif
yg0ifyg/ Oyrm u&maw;uvyf? "gwfykHuvyf? opfcGyef;uvyf po jzihf
oif0goemyg&mukd toif;tzGUJ ESihfvyk fyg/
 (28)

jyóem onhfxufqk;d vmNyD; rdrdwOD;wnf; ukd,fwkdif rukdifwG,fEkdif

awmhygu uRrf;usifem;vnfaom ynm&Sifrsm;ukd csOf;uyftultnD
awmif;yg/ pdwfusef;rma&;ynm&Sif? ESpfodrfhaqG;aEG;ynmay;ol? jyef
vnfxlaxmifa&;vkyfom; ponfjzihf ulnDEkdifaom ynm&Sifrsm;pGm
oihyf wf0ef;usifwGif &SEd kid fygonf/ olwdkYudk csOf;uyfjcif;jzifh pdwfykdif;
qkid f&mA[kowk rsm;yg wk;d yGm;vmekid fygonf/
twGif;u trdefYay;oHupd ö The Inner voice tjyif rdrdu,
kd fukd EI;d aqmf
owday;p&m tjcm;udpörsm;pGm &Syd gao;onf/
rdrdu,
kd fukd csD;rGrf;ajymqkjd cif; Positivef Self Talk

oif pdwu f saeaomtcg oifwpfOD;wnf; r[kwfaMumif;ukd owd& vkduyf g/

tqihjf rihf tpk;d & t&m&SdBuD;rsm; utp vrf;ab;aps;onf tqk;H
vltawmfrsm;rsm;onf oihv f kd cHpm;aeMu&ygonf/ olwkdYyg;pyfu
xkwfajymonfjzpfap? rajymonfjzpfap olwkYdtm;vk;H onf oifESit hf wlwl
yifjzpfygonf/
oifonfvnf;tHhMop&maumif;aom txl;py,f&S,f vlom;wpfOD;jzpf
onfudk rarhygESihf/ oifESihx f yfwlnrD Qol þavmuwGifr&Syd g/ oihf
vufaAGykHpH? oihrf sdK;½k;d ADZ aygif;pyfykH DNA rStp rnfolrQ oif ESihfrwlEikd f/
oihrf Sm trTm armifESr&Scd Jv h Qifawmh rajymwwfyg/
oihpf dw?f oihaf wG;ac:yk?H vkyfykHukid fykH tavhtxrsm;onfvnf; olw yg;ESihf
vk;H 0rwl/ wrlxl;jcm;ygonf/ avmuMuD;xJwiG f arG;zGm;cJ?h arG;zGm;qJ
arG;zGm;vwHhaom rnfonhfvlwpfOD;wpfa,mufrQ oifESihf rwlEkdif/
obm0w&m;BuD;u oihu f kd tJoavmuf rsufESmomay; xm;NyD;rS
oihu f ,
kd foif tb,fhaMumihf ta&;ygonf[k r,lqEkid fyg oenf;/
oihrf Smvnf; urÇmBuD;ay:wGif touf&Sifaexkid fomG ;vmcGihf
trsm;ESihfwef;wl &Syd gonf/
oifykdifqikd faom tjcm;ta&;BuD;onhf tcGihfta&;wpfckrSm trSm;vkyf
ykid fcGijhf zpfygonf/ ]]vlqkw
d m trSm;eJUruif;Mubl;}} to err is human
 (29)

qkw
d mukdrarhygESihf/ vlawmfawmfrsm;rsm;u trSefukd odbdYk trSm;uae
ocFef;pm,lcJh&ygonf/
xkYjd yifud,
k u
hf kd,u
f kd av;pm;ykid fcGihEf Sihf olwyg;\ av;pm;rIudk cHykdifcGifh
vnf;uREfyk fwdkUrSm &Syd gao;onf/ aemufqHk;ESihfta&;ygqk;H tcGit fh a&;
wpfckrSm rnfonht f &mudkrqkd vufcHykid fcGifEh Sihf jiif;qefykdifcGifh (the right
to say YES, or NO for ourselves) wkUd jzpfygonf/
uk,d fhu,
kd fudwk efbk;d xm;pdwf enf;yg;ol tawmfrsm;rsm;onf olwdYk
uk,d folwdkY odyfta&;ygonf[k r,lqMuyg/ olwYkdtjrif ½Iaxmihf
rsm;onfvnf;olwyg;tay: MoZmoufa&mufrI r&Sv d S[k ,kMH unf
aewwfMuygonf/ oifvnf;yg ygovm;¿ ygvsif &yfwef;u &yfyg/
xkcd yfnhnH Hh tawG;tac:rsm;ESihf vlMum;olMum;avQmufoGm;aevsif
olwyg;ukdyg xkdtawG;tac:rsm; ul;pufomG ;Ekid fygonf/
uk,
d fykdif tawG;tac:? ukd,fykdifpdwf? ukd,yf kid fvufaAG? uk, d fykdif DNA ESihf
arG;vmaomoifonf tjcm;olrsm;enf;wl uk, d fykdiftcGihfta&;
uk,
d fykdift,ltqrsm;ykid fqdkifcGif&h So
d ljzpfaMumif; todtrSwfjyK
vufcHEikd fygu rdrdukd,fukd wefbk;d xm;pdwf wk;d wufjrihrf m;vm&ef
vrf;pay:vmNyD[k qkdEkdifygonf/
þae&mwGif t"duusaomtcsufwpfcsufrSm rdrdonf rdrdywf0ef;usif &Sd
tjzpftysufrsm;ukd xdef;csKyfvdkygu xdef;csKyfEkdifonfqkdaom tcsuf udk
arhrxm;&efjzpygonf/ rdrdwGif vufrcHEkdifaom tusihf p½kduf
tcsdKU&Sad eonf[k ,lqaeygu xkt d m;enf;csufrsm;ukd jyKjyif Ekid faom
tpGrf;vnf;oihrf Sm &Sdaeonfukd owd&yg/ tawG;ajymif; vkdufygu
b0vnf;ajymif;oGm;Ekid fygonf/
uk,
d fyikd f *sme,fxm;&So
d nhf tavhtxonfvnf; rdrdukd rsm;pGm t
axmuftuljzpfapEkid fygonf/ *sme,fjyKpkjcif;onf rdrdukd,fudk wefbd;k
xm;pdwjf r§ihfwif&mwGif omru rdrduk,
d fudk ykrd ked m;vnf oabmayguf
vmNyD; ,cif owdrxm;rdonhf tcsufrsm;ukyd g od&Sdvm apEkdif ygonf/
 (30)

oihuf , kd fykdif*sme,fwiG f oif\tm;omcsuf 25 csufukd OD;pGm pm&if; jyKpkyg/

tcuftcJawmh enf;enf;&Syd grnf/ xko d kdY qE´&Sdvsif bmrqkd jzpfEkdifygonf/
rdrdu,kd fukd txifao;onftawG;wpfckckay:vmonhftcgwkid f; 4if;\
qefuY sif buft&nftaoG;wpfckckudk *sme,fwiG f csa&;vku d fyg/
oifrh Sm&Sdaom t&nftcsif;aumif;wpfckck uRrf;usifrIwpfckck? yg&rDwpfckck?
arG;&myg tpGrf;tp wpfckck pojzihf a&;om;Ekid fygonf/
uk,d hft&nftcsif;rsm;? tm;omcsufrsm;ukd ykid fqdkifrIpm&if;wpfck zGihf xm;yg/
oihrf Sm trsm;tjym;&Syd gonf/ aocsmMunhjf rifwwfbYkdom vkdygonf/
t½l;wpfa,mufudk wnfhatmifaygif;Ekid fjcif;onfvnf;
oiht f &nftaoG;wpfckyg/ csa&;vku d fyg/ vlwkdif;vkyfEikd faomudpör[kwyf g/
vkcd sifwmukd r&&atmif cRJEGUJ awmif; wwfwmvnf;
oiht f &nftaoG;wpfckyg/ *kPf,lvdkufprf;yg/
aemufwpfqihf taejzihf oih*f sme,fwiG f oifESihfywfoufNyD; jyKjyif ajymif;
vJvkdaomt&m(10)ckudkcsa&;yg/ xkt d csufawGukd rdrdtm;enf; csufrsm;[k
rowfrSwfygESi/hf xkdaY emuf xkdtcsufwpfcsufpDESihf ,SOfwGJ NyD; oifrnfokdY
jyKjyifrnfukd azmfjyyg/
Oyrm? oihu f o kd if ysif;&donf[k ,lqygu rysif;awmhatmif rnfodkY vkyf
aqmifrnfukd wpfcgwnf;xnhfa&;yg/ vkyfcsifatmifqJGaqmifrI wpfck
taejzihf ukd,fu h k,d fukd qkcsEkid fygonf/ Mu,fyGihfrsm;jzihf trSwf ay;
(&mxl;wkd;jr§ihf)Ekdifygonf/
tJ'Dpm&if;BuD;ukdawmh odyfNyD;tm½krH pku
d fapcsifyg/ rdrdwGif jyKjyifp&m
vkad omtcsufrsm;ukd owd&apvkad om oabm rnfokjdY yKjyifrnfudk
owday;aomoabm azmfjy&eftwGuo f mjzpfygonf/
aemufqkH;ydwtf aejzihf oih*f sme,fwiG f tdyfrufrsm;rufbdYk ae&may;yg/
oiftvkyfcsifqH;k t&mwpfckck okYdr[kwf oifvkyfcsifwmrSeforQukd cs a&;yg/
tqkdausmfjzpfcsifygovm;¿ csa&;yg/ taumiftxnfazmf&ef pDrHcsufrsm;
a&;qGyJ g/ tqkdoifwef;wufEkdifrnhfae&mukd rnfokpdY pkH rf; rnf/
oifwef;wuf&ef rnfokYd pm&if;oGif;rnf ponfjzihf twdtus a&;yg/
 (31)

,ck ukd,u hf ,
kd fukd av;pm;pdwfxm;&SEd kid fbdkY tajccHaumif;rsm; &NyD qkyd gpkdY ?
xktd ajccH taMumif;rsm;ukd pum;vk;H rsm;tjzpf ajymif;vJbYkd vkt d yfvmygNyD/
wpfaeYwmukefqk;H wkdif; ukefqk;H wkid f; 5rdepfcefY tcsdef ,lNyD; xkdaeYtwGuf
oifatmifjrifcJhonhf t&m 5 ckudk csa&;yg/ BuD;BuD;rm;rm;jzpf&rnf [k
rqkv d ykd g/ rnfrQao;i,fygap? oihu f k,
d f ykid f atmifjrifrI jzpfbodYk m
vkyd gonf/ a&csdK;jcif;? oGm;wkdufjcif; utp
oifatmifjrifpGmvkyfukdifEkid fcJhonht f &m wpfckckjzpfvsif vkH avmufygonf/
wpfu, kd fa&oef&Y Sihf;a&;twGuf ta&;ygaom tvkyf rsm;jzpfygonf/
uk,d hfukd pdwftaESmuft,Suf tjrJay;aeaom vkyfazmfuikd fbufwpfOD; ukd
rodrom ynmay;vkdufEkdifwmvnf; atmifjrifrI jzpfygonf/ 0efxrf;opf
wpfOD;ESihf rdwfaqGjzpfoGm;vsifvnf; tao;tzGUJ [k ajymr&aom
atmifjrifrIwpfck jzpfygonf/ oihaf tmifjrifrIrsm;ukd tm½kpH l;pku
d faejcif;
jzpfygonf/ pm&Gufay:wGif rifjzihf uAÁn;f wifNyD;aomt&mrsm;onf
oihb f 0twGuf trSefw&m;rsm;jzpfvmygNyD/ xkt d &mrsm;ukd aeYpOf tm½kH
d fbdkYom usefygawmhonf/
pku
oihuf ,
kd foif aeYwkdif;tm;ay;pum; ajymaebkdv Y nf; ta&;BuD;ygonf/
oihtf ay: olwyg; a0zeforH sm;? xifjrif,q l csufrsm;onf oihb f 0
twGuf tqdyftawmuf taESmuft,Sufrsm;jzpfEkdifygonf/ oihf
taMumif;udk oihfavmuf rnfolurQ rodEkdifyg/ oihfud, k foif eHeuf wkid f;
rSefxJwiG f jyefMunhfNyD; atmufyguJo
h kdaY om pum;rsm;ukd ajym ay;yg/
- rif;qHyifav;u odyfrkdufwmbJ (uwk;H rsm;twGu)f
- rif;qkdwhJaumifu vkyfcsifwmukd &atmifudk vkyfwwf w,f
- rif;vkdvrl sdK;ukd vlawGu wav;wpm; em;axmifoihf wmaygY
usefwmvnf; BudKufwmajymvkdY&ygonf/ tysufpum;r[kwfbJ
tjyKpum;jzpfbadYk wmh vkyd gonf/
pdwtf m;i,fjcif;ukd vlwkid f;BuKHMu&ygonf/ rdrdukd,fudkolwyg;ESihf rEIid f;
,SOfygESihf? emrnfBuD; rif;orD;rsm; ? armf',frsm;yif wcgw&H txD;usef
tazmfrJhwwfygonf/ oifonfvnf; vlwumxuf xl;jcm;aom t&nf
 (32)

tcsif;rsm; ykid fqdkifxm;NyD; xkdt&nftcsif;rsm; ukv

d nf;olwyg;ESihf rQa0
Ekid faomoljzpfygonf/ acgif;armh &ifaumh a<u;aMumfvkdupf rf;yg/
rdrdvkyfcwJh Jh trSm;ukd xyfcgxyfcg jyefajymaejcif;tm;jzihf vlawG[m
uk,d hfu,
kd fudk pdwqf if;&Jatmif rMumcP vkyfwwfMuygonf/ xkd
trSm;rsm;ukd pdwrf qif;&Jatmifvnf; jyefpOf;pm;í&ygonf/
Oyrm uHq;kd aom wpfaeY tvkyfxw J Gif wpfa,mufa,mufESihf jyó em
wufvmonf qkMd uygpkdY/ oih*f sme,fwiG f xkt d jzpftysufukd a&; csyg/
okYad omf pdwfnpfaprnhf taMumif;t&mrsm;ukd csefvyS fxm;NyD; xkt d jzpf
tysufrS &&So d nhf aumif;aom&v'frsm;uko d m a&;yg/ (rnfuJhoYkd
uavmfwkwcf yJh kH? tEkdifykid f;cJyh k?H taMumif½kdufEkdifcJyh rkH sm;)? &v'fqef;rsm;ukd
awGUjrif&ygvdrhfrnf/ rdrdtay: uk, d fykdifoabm xm;vnf; ajymif;vJ
wk;d wufvmygvdrhfrnf/
oihu
f ,
kd foifwefbk;d xm;pdwf ysdK;axmifjr§ihfwif&mwGif oihfywf0ef;usif
onfvnf; ta&;ygaom taMumif;wpfckjzpfygonf/
oihyf wf0ef;usif
oihu
f ,
kd foif wefbdk;xm;pdwfukd oihfrdom;pk? ausmif;? taygif; toif;?
tvkyfcGifESihf &yf&Gmpaom ywf0ef;usifu zefw;D ay;ygonf/ uk, d hfu,kd fudk
wefbd;k xm;pdwf &Sifoefwdk;wufEkdifaom ywf0ef;usif aumif; jzpf&ef
atmufygtcsufrsm; vkdtyfygonf/
yxrOD;pGm Muifem,k,aom ywf0ef;usif jzpfbdkUvkdygonf/ wpfOD;
ESihfwpfOD; rnfonhf tueft Y owfrQ rxm;bJ aEG;axG;rIay;Ekid faom
u½kpkduEf ikd faom arwåmxm;Ekid faom ywf0ef;usifjzpfbdYk vkdygonf/
tm;vk;H ukd todtrSwfjyKEkid faom ywf0ef;usif? jyKpkysdK;axmifEikd faom
ywf0ef;usifjzpf&ygrnf/
aEG;axG;rI? MuifemrI? arwåmw&m;wkYdudk rdrdwkUd Y ywf0ef;usifwGif
cHpm;apEkid faomenf;vrf;rsm;rSm MuifempGm axG;ayGUjcif;? tpm; taomuf?
 (33)

t0wftpm;ESihfaq;0g;paom tajccH vkdtyfcsufrsm; ukjd znhfqnf;ay;jcif;?

w&m;rQwrI? wnfNidrfat;csrf; ay;pGrf;Ekid fjcif; wkYdjzpfygonf/
ywf0ef;usifaumif;wpfckwGif vlwdkif;onf rdrdt&nftcsif; *kPfodum© ?
uk,
d fpGrf;OmPfpGrf;rsm;ukd todtrSwjf yK wefbkd;xm;cHMu&onf/ vlwdik f;
onf wenf;r[kww f pfenf;tm;jzihf ta&;BuD;yk*¾Kdvfrsm; jzpf Muonf/
vlom;tm;vk;H ukd cRif;csufr&Sd vufcHjcif;qkdonfrSm trsdK;rsdK;aom
rwlno D nhf aemufcH taMumif;t&mrsm;onf rnfoUl twGufrQ
taESmuft,Suf rjzpfaMumif;? omref uGJjym;rIrsm;omjzpfaMumif;
vufcHEikd fjcif;yifjzpfygonf/ wpfOD;pD\ vGwv f yfrIESihf ukd,t
fh em*wf
uk,
d fzefw;D cGihfukd todtrSwfjyKjcif;jzpfonf/ rdrdü&Sdaom rwlujGJ ym;rI rsm;
raysmufysufatmif xdef;odrf;&if; wyg;olrsm;ESihfvnf; &if;&if; ES;D ES;D
aygif;oif;qufqHEkdif&ef ywf0ef;usiftodkif;t0kid f;\ vufcHrI onf
ta&;ygvSygonf/
aumif;aomywf0ef;usifwGifvlwkYdonf wpfOD;ESihf wpfOD; wav;wpm;
em;axmifjcif;? wkHjY yefjcif;? yGihyf Gihfvif;vif;ajymqkdqufqjH cif;wku dY kd
awGU&SEd kdifygrnf/ xkdYaMumihf jyóemwpkw H &may:aygufygu Nidrf;csrf; pGm
ajz&Sif;Ekid fMuygonf/ wpfOD;ukdwpfOD; tjyeftvSefa0zefokH;oyfjcif;
ukv
d nf; tm;ay;ygonf/ wpfOD;ESihfwpfOD; yl;aygif;aqmif&Guf onhf
taejzihf cHpm;csufrsm;ukd tjyeftvSef azmfjywwfMuygonf/ w'*F
pdwcf Hpm;csuf (Emotion) rsm;ukv d nf; tusdK;&Spd Gm xkwfazmfEkdifMu ygonf/
uk,
d hfu,
kd fudk wefbkd;xm;pdwf &SifoefEkdifaom ywf0ef;usifjzpf&ef rdrd
ywf0ef;usifonf vlwkid f;ukd t&St d wkid f; tjzpftwkdif;vufcHEkdifaom
ywf0ef;usifjzpf&ef vkt d yfygonf/ rnfokYd tusifph ½kduf? tjyKtrlrsdK;&Srd S
vufcHrnf qko d nhf usOf;ajrmif;aom uefYowfcsufrsdK;rxm;aom ywf0ef;
usifjzpf&ygrnf/ okYdrSom vlwdkif; onf rdrdt&nftcsif;&So d avmuf
atmifjrifwd;k wufcGifh &&SMd uygvdrhf rnf/
wdus&Sif;vif;aom pnf;urf;usih0f wfrsm;jyXmef;xm;aom ywf0ef;usif
vnf;jzpfbdYk vkt
d yfygonf/ tjrwfxwk fvko d lrsm;twGuf vQdKU0Sufcsuf?
 (34)

Nr§Kyfuu
G frsm; r&S&d yg/ okdrY Som rdrdywf0ef;usifwiG f rnfodkYjyKrl aexkid f
&rnfudk pdwfylp&mrvkyd J vGwfvGwv f yfvyf wm0efausausjzihf aexkdif
ajymqkd EkdifMurnfjzpfygonf/
owfrSwfxm;aom pnf;urf;abmiftwGif;rnfonhf twkid f;twmxd
vIyf&Sm;oGm;vm? jyKrlajymqkdEkid fonhf yk*¾vdu vGwfvyfcGihfukdvnf;
aumif;pGmowfrSwfxm;&efvkdtyfygonf/okYdrSom rdrdwkdYpdwful; pdwf
oef;rsm;udk vGwfvyfpGm azmfxkwfwx D GifBuHqEkdifMurnf jzpfygonf/
wpfOD;csif;vGwfvyfcGifhukd qkwf,kwfaponhf uefo Y wfcsufrsm;onf vlwdkYudk
BuD;pGm t[efY twm;jzpfapNyD; rdrdwkYd&Sd t&if;tjrpfrsm;? t&nftaoG;rsm;?
uRrf; usifrIrsm;ukd tokH;cs&mwGif taESmuft,Suf jzpfapEkdifygonf/
pepfwus wnfaqmufxm;onhf vGwv f yfrI e,fy,fvnf;&Sd&ef
vkt d yfygonf/ odYkrSmom vGwfvyfrI t&omukd uk, d fpDu, kd fiS cHpm;
Ekid fMuygvdrhfrnf/ pnf;urf;Oya'rsm; wif;MuyfveG f;ygu aexkid frI
pepftay: raMueyfrIrsm;? ykefuefrIrsm;? ½G&H Smrkef;wD;rIrsm; jzpfay:ap
Ekid fygonf/
ed*kH;csKyftaejzihf rdrdwkdu
Y kd,u
f kd wefbdk;xm;pdw&f Sifoef zGUH NzdK;a&; twGuf
rdrdwYkd aexkid faom ywf0ef;usifonf ½kyfykid f;qkdif&m? pdwf ykid f;qkid f&m
&if;ES;D rI&Sad om ywf0ef;usifjzpfbdkY vkt
d yfygonf/
rdrdESihfrdrdywf0ef;usif&Sd rdrdtwGuf ta&;ygaom yk*¾dKvfrsm;tMum;
xm;&So d nhf pdwyf kid f;^½kyfykid f;qkdif&m rSDckdrI? qufEG,frIukd &if;ES;D rI[k
qkvd jkd cif;jzpfygonf/ Oyrm? rdbESihfom;orD;Mum;? cspforl sm;Mum;?
oli,fcsif; taygif;toif;rsm;Mum; xm;&So d nhf &if;ES;D rIrsKd;ukd qkv
d kd ygonf/
&if;ES;D rI&SdrS tjyeftvSef yHyh k;d rIrsm;? em;vnfrIrsm;? tuefY owfrJh
cspfcifMuifemrIrsm;ukd zvS,Ef kdifMurnfjzpfygonf/
 (35)

&if;ED;S rIonf vkNH cHKrIudkvnf; ay;pGr;fEkdifygonf/ &if;ES;D olrsm;a&Sw Y Gif

rdrdaumif;uGufrsm;ukd vGwfvGwfvyfvyf pl;prf;&Jonf/ aigufcH&rnf?
avSmifajymifcH&rnfudk aMumufp&mrvkyd g/ xkdaY Mumihf rdrd dykH&dyf? rdrd
p½kud fudk ykrd &kd Sif;vif;pGm ykHazmfEkdifapygonf/ &if;ES;D rIaMumihf ykdifqdik f
jcif;? ykdifqikd fcH&jcif;t&omukd cHpm;&apygonf/ ywf0ef;usifukd ykdí
us,fus,fjyefjY yefY jrifwwfvmapygonf/
&if;ES;D rIwnfaqmufenf;rsm;pGm&Sdygonf/ olpdrf;w&Hpm wpfOD; rdrd
tokid f;t0kid f;okdY 0ifvmaomtcg yHyh k;d rIay;jcif;? vrf;ñTefOD;aqmifrI
ay;jcif; ponhf enf;vrf;rsm; yg0ifygonf/ xkv d kyf&yfrsm;aMumihf
olwdYkukd ,kMH unfrI wkd;yGm;apygonf/ uk, d fa&;ukd,fwm jyóem
rsm;ukd olwkzdY momajz&Sif;Ekid f&ef tm;ay;uln&D ma&mufygonf/
wpfpkHwpfOD;ESihf &if;ED;S rI aqmufwnf&mwGif tok;H 0ifaom enf;vrf;
tcsdKUukd tBuHjyKvkdygonf/ 4if;wkdrY Sm-
- rsufESmcsif;qkdifpum;ajymbkdY BudK;pm;yg
- uk,
d hftaMumif;ukd,f OD;pm;ay;ajymyg
- oihaf wmfaomtcsdefwiG f vufukq d GJuikd fjcif;? ykc;Hk ukd
ykwjf cif;
- u½kPmoH? MuifemoH okYdr[kwftrlt&mrsm;jzihf
ajymqkdyg
- av;pm;rI jyoyg
- *½kwpdkuef m;pGihfyg? em;vnfrI pmemrI azmfjyyg
- jyóemrsm;taMumif;ajymqkdaqG;aEG;&mwGif ½k;d om;yg
- vGwv
f yfpGm awG;ac: ajymqkdapjcif;jzihf oufawmihf
oufom&Sdygap
 (36)

- olwpfbufom;tm;a&G;cs,fp&m vrf;rsm;ukd
vGwv f yfpGm azmfxkwq f k;H jzwfapyg? rdrdjyóem
rdrdajz&Sif;Ekid fol wpf OD;jzpfatmif ulnyD g
uk,
d fwikd fu &if;ES;D rIudk rcHpm;bJ &Sdaeygu rdrdywf0ef;usif&Sd vlrsm; ukd
txufygpm&if;tm;jyoí rdrdukd xko d kdY jyKrlqufqH&ef tultnD
awmif;yg/ vdu I fvIdufvJSvSJ ulnDMurnf[k arQmfvihfygonf/
oihyf wf0ef;usifudk oifvdkovkd jyKjyifbdkYvykd gonf/ rdrdukd *½kpu
kd fo?l
yHyh ;kd ulno
D l? arwåmxm;olrsm;uko
d m a&G;aygif;yg/ oihfukd pdwf
taESmuf t,Sufay;rnho f lrsm;ukd a0;a0;a&Smifyg/
rdrdywf0ef;usifudk tuJcwfyg/ oihv f kyfief;cGif? ausmif; ponhf
ae&mrsm;wGif oihpf dwMf unfEl;p&m tajctae&Syd g&Jv h m;¿ rdrdu
cifw, G f&olrsm;\ "gwfykHrsm;ukd jrifomaomae&mrsm;wGif csdwfqJG
xm;yg/ yef;rsm;? yef;tkd;rsm;jzihf rdrdtvkyfpm;yGu J kd jyifqifyg/
pdwcf Geftm;jzpfapaom aqmifyk'frsm;ukd jrifomaom ae&mwkid f;wGif
cdswfqJyG g/
rdrdaetdrfonf aecsifp&maumif;aom Xmejzpfygap/ tvkyfodrf;í
tdrfjyefaomtcg a&mufcsifaZmjyif;xefaom Xmejzpfapyg/ aecsif
pzG,jf zpfatmif twwfEkdifqk;H jyifqifrGrf;rHyg

tu,fí oifonf raeoihaf om t&yfa'o(Xme)okdY

a&muf&Sdaeygu vufawGUoabmtm;jzihf tjrefqH;k
ajymif;a&TUoihfygonf/ okdYaomf awmf&rSmae&aom
tajctaersm;vnf; BuHK&wwfygonf/
okY&d mwGif oifvufawGUvkyfaqmifEkdifaomt&mtcsdKU&Sdygvdrhfrnf/ oihf
teD;tem;wGif oihu f kd pdwftm;i,fatmif jyKrnho
f ltcsdKU okYrd [kwf
 (37)

taMumif;t&m tcsdKU&Sdaumif;&Syd gvdrhfrnf/ xdkorl sm;

xkt
d jcif;t&mrsm; ukd wwfEkdifoavmuf a&Smif&Sm;bkdY vkyd gvdrrhf nf/
Oyrm-
vkyfief;cGifü Zmwfwlom;pm;olrsm; aumif;pm;aom vkyfief;cGif
rsdK;ukd a&Smifyg/ wpfOD;ESihfwpfOD; wku
d fckduf Ekid frS tcGifhta&;&rnf[k
,lqolrsm;\ tokid f;t0kid f;jzpfygonf/ xkdtokid f;t0kdif;wGif oif
b,favmuftepfemcHcH? ttdyfysuf tpm; ysuf b,favmuf BudK;pm;
BudK;pm; todtrSwfjyK aus;Zl;wifcH&rnf r[kwyf g/ xkt d vkyfrsdK;ukd
a&Smifyg/ oihw f efbk;d avsmhusoGm; Ekid fyg onf/ ,SOfNydKifp&m ae&m
r&Sm;yg/ ,SOfNydKifyGJwGif w&m;rQwpGm ,SOf NydKifyg/
taygif;toif;- tEkid f,vl kdo?l pyfpkol? twif;tzsif;
zvS,o f l? pdwfaumufwwfol? pdwq f wfol? aemufausm 'g;axmuf
wwfo?l uG,f&mraumif;ajymwwfo?l tvpfacsmif;NyD;qGrf;BuD;avmif;
wwfo?l cRJEUGJ wwfol? rl,mrm,mrsm;ol? tmPmjywwfol? ylqm
wwfol? nnf;nLwwfo?l pl;prf;wwfol? q&mBuD;vkyfol? u,fwif
&SifBuD;vkyfwwfol? xkv d kdvpl m;tm;vk;H onf
oihpf dwu f sef;rma&;twGuf aomfvnf;aumif;? oihfb0wk;d wufrI
tpDtpOftwGuf aomfvnf; aumif;? taESmuft,Sufrsm;
jzpfMuygonf/ xko d lrsm;ESihf qufqH &mwGif wdusjywfom;aom
pnf;om;xm;yg/
tajymif;tvJ- tajymif;tvJrsm;onf
oihuf ,
kd fykdifurÇmukd ajymif;vJypfEkdifygonf/ oifb,favmuf
tavQmhtwif;vkyfEkdifonf/ vku d favsmnDaxG aeEkid fonf?
tawG;tac:ajymif;vJEkid fonfukd prf;oyfaom t&mrsm;jzpfonf/
tajymif;tvJaMumihf ½kwfw&uf 'ku©a&mufum pdwzf dpD;rIukd
jzpfay:apEkid faomfvnf; a&&SnfrSmrl tajymif;tvJaMumihf
 (38)

uREkyf fwdUk twGuf wkd;wufrI vrf;pukd yGifhap ygonf/

tajymif;tvJrsm;ukd taumif;bufu ½Ijrifwwf&ef BudK; pm;yg/
usihof m;&bkYd tawmfu h kd ½kef;uef&ygrnf/ odkaY omf a&S;qkd½kd; pum;
wpfcGef;ukd owd&yg/(Change is good )
twdwt f awGUtBuHK- emusifaomtcg NAJueJ atmfikdwmawmh
rqef;yg/ okYdaomf temukd taMumufw&m;tjzpf ajymif;vJroGm;
apygESihf/ taMumufw&m;u oihu f kd tNrD;rS ukdifqNGJ yD; a0S,
Y rf;ypfyg
vdrhfrnf/ jyKrdaomtrSm;rsm;? qk;H ½I;H rIrsm;ukd ocFef;pm[kom rSwf
vku
d fyg/ rSm;aMumif;0efcHEkid fygonf/ arhypfEkdifygonf/ wEkUH EkHU jyef
awG;raeoihyf g/ usef;rmpGm touf&SifaexkdifEikd fbdkY twdwfukd
twdwrf Smxm;wwfbkdY ta&;BuD;ygonf/ tem*wfukd tm½kHxm;bkYd
ta&;BuD;ygonf/
urÇmBuD;- uREkyf fwdkY rSw
D if;aexkid faom urÇmBuD;wGif xl;qef;
aomt&mrsm; rsm;pGmjzpfysufaeygonf/ xkt d jzpftysufrsm;u
tcsdKUukd usqkH;apygonf/ ukd,hu f kd,fukd tysufw&m;rsm;jzihf
vTrf;NcKHrcHygESih/f pdw"f gwfcGeftm; jrifrh m;ap&eftwGuf tqk;d qk;H xJrS
taumif;qkH; jzpf atmif BudK;pm;bkYdvdkygonf/
rsdK;½k;d ADZ- oifvuf&Sdtajctae? vuf&SdtjyKtrlrsm;?"avhp½ku d f rsm;ukd
jzpfay:apaomt&mrsm;rSm oifrh sdK;½k;d ADZ? oihfrdtkyfxedf f;rIESihf oihf
ywf0ef;usifya,m* ponfwkdjY zpfMuygonf/ ywf0ef;usif
 (39)

qko
d nhftxJwGif oihcf ifyGef;^ZeD;? vkyfief;cGif? pD;yGm;a&;tajctae?
taygif;toif; tokid f;t0kid f;wkYd yg0ifygonf/ okadY omf oihfrSmvnf;
xl;jcm;csuf&Sdygonf/ oihzf cif ratmifjrifcJhaomaMumihf oifonf
vnf; t½IH;orm;jzpfp&m rvkdyg/ trSm;a[mif;xyfrrSm;bkdY olwyg;
tawGUtBuHKrsm;rS oifcef;pm,lyg/
csufjcif;vufiif; vkyfaqmifEkdifaomusihpf Ofrsm;ukd rwifjyrD
ta&;BuD; aomt&mwckukd aqG;aEG;vkyd gao;onf/ rdrdwYd&k ifaoG;rsm;
olwdYku,
kd f olwdkY wefbk;d xm;pdwf wkd;wufvmap&ef
rnfonhfvkyfaqmifEkdifygrnf enf; qkdaom
taMumif;t&mjzpfygonf/
&ifaoG;i,frsm;ESihf ukd,u
fh kd,fukd wefbkd;xm;pdwf
uk,d hfu, kd fukd wefbkd;xm;pdwf csdKUwJph Gm arG;zGm;vmaom vlom;wpfOD;
rQr&Syd g/i,fpOfuwnf;upNyD; b0wpf avQmuf olwyg; rdrdtay:
ok;H EIef;vmaom pum;vk;H rsm;? ay;aom cHpm;csufrsm;u rdrdwYkd
wefbd;k ukd jzpfapcJyh gonf/ rdrd&ifaoG;t&if;tcsm &Sdonfjzpfap?
r&So d nfjzpfap &ifaoG;i,frsm;\ ukd,fwkid fa&;yk&H dyf rsm;tay:
jcm;em;rI wpfckckjyKvkyfay;Ekid fygonf/ pdwftm;i,fjcif; oHo&mukd
&yfwefYapEkid fygonf/
jrifomaom yxrajcvSrf;taejzihf &ifaoG;i,frsm;ukd cRif;csufr&Sd
aom tMuifemw&m;rsm;ay;bdYk vkt d yfygonf/ olwdYkukd rqlqJ
raigufirf;ygESihf/ 4if;wkdY\ aumif;uGufrsm;tay: ykdí tm½kx H m;
ay;yg/ olwYkd vkyfaqmiforQukd tm;ay;csD;rGrf;yg/
rdrdu,
kd fwikd fu uk,
d fu
h kd,u
f kd wefbkd;xm;aMumif; erlemjyyg/ rdrd
tajymtqkd taetxkid ftm;vk;H wGif uk, d hfudk,fukd wefb;kd xm;aMumif;
jyoyg/ uav;oli,frsm;onf twkckd;&mü tvGefawmfygonf/
erlemjybkYo
d m rarhygESihf/
 (40)

aeYpOf tcsdefrSefrSef jyKvkyfaqmif&Gufp&mrsm;ukd 4if;wkdYtwGuf wDxiG f

BuHqay;yg/ pdwfvkHNcHKrI&Sdap&efESihf pGrf;aqmif&nf jrihrf m;a&;twGuf
xkt
d csdefZ,m;rsm;u taxmuftuljyKygonf/ 4if;wkdYtwGuf tdyfcsdef?
pm;csdef? em;csdefpojzihf owfrSwfay;yg/ tcsdefZ,m; tajymif;tvJudk
enf;Ekid forQ enf;atmifBudK;pm;yg/ ajymif;vJrI&Sdvsifvnf; BudKwif
today;yg/
rdom;pkta&;wGif olwdkYukd wwfEkdiforQ yg0ifapyg/ rdom;pktwGuf
Ekid forQ wm0efav;rsm;ukd aeYpOf ulnD aqmif&Gufapyg/ tao;tzGJ
udpörsm;wGif yg0if&onfjzpfap 4if;wkdu
Y kd,fukd ,kMH unfrI ykrd kdw;kd yGm;ap
ygonf/
avmuBuD;taMumif;ukd taumif;bufrS MunhfjrifoH;k oyfjyyg/ rdrd
ywf0ef;usifwiG f tqkd;rsm; jzpfysufaeygap? taumif;rsm;vnf;
jzpfvmEkid fp&m&Sad Mumif; uav;oli,frsm;ukd odjrifapyg/
oih&f ifaoG;twGuf oifay;Ekid fonhf taumif;qkH;vufaqmifrSm oihf
tcsdefyifjzpfonf/ ta&twGufxuf t&nftcsif;ukd OD;pm;ay;yg/
&ifaoG;rsm;ukd tcsdefay;jcif;tm;jzihf
 (41)

olwEdYk Sihftwl&Sdae&aom tcsdefrsm;ukd oifwefbkd;xm;aMumif; jyo&m

a&mufygonf/ em&D0ufavmufjzpfjzpf olwkYdESihf upm;yg/ tdyf&m
r0ifcif pum;pjrnfajymyg/ wDAGt D wlMunhfyg/ twl vrf;avQmufyg/
olwdYkukd a&G;cs,fcGihfay;yg/ BudKwif owfrSwfxm;aom t&mrsm;yif
jzpfap? tenf;qk;H ESpfckteuf wpfckudak &G;cs,fcGihfay;ygu olwku
dY kd
yg0gjr§ihfay;&ma&mufygonf/
csKyfcs,fveG f;jcif;onf olwkYdukd txifao;&ma&mufygonf/ tvkd
vkud fvGef;jcif;onfvnf; olwdkYukd tav;rxm;&musygonf/ rcspfvdYk
rwm;wmr[kwv f m; [laompum;rsdK;ukd Mum;bl;Murnf xifygonf/
tpGef;ESpfbufMum; oihw f ihfrQwatmif xdef;ñSEd kdifjcif;onf4if;wku
dY kd
vGwv f yfpGmBuD;jyif;(zGUH NzdK;BuD;xGm;)cGihf ay;jcif;jzpfygonf/
&ifaoG;i,frsm;\ toH? olwkYd w'*FcHpm;csufrsm;ukd todtrSwfjyK
em;axmifay;yg/ olwdkYb0\ ta&;ygaom tpdwftydik f;rsm;jzpf
Muonf/ olwkYdukd pmem em;vnfrIjzihf em;axmifay;jcif;tm;jzihf
olwd\
Yk xifjrif,q l csufrsm;? cHpm;csufrsm;ukd oif tav;xm;
aMumif; ajymjyjcif;jzpfygonf/
olwdYkukd tNrJwrf; axmufcHp&mawmh rvkyd g/ ajymcsifwmukd em;
axmifay;bkdUom vkyd gonf/ olwd½kY Iaxmihfukd em;vnfay;onhf wpf
csdefwnf;rSmyif olwkdESihf oabmxm;uGvJ GJvkYd &ygonf/
4if;wktdY b,fhaMumihf rvdrfrmonfudk odvsifvnf; tjrifrawmfygu
qk;H rcGifh&Sdygonf/
oih&f ifaoG;rsm; vkyfaqmiforQwGif atmifjrifEkdif&ef tpDtpOfwus
pDrHaqmif&Gufxm;oihfygonf/ 4if;wkdY vkyfEkid forQukdom arQmfvihyf g/
olwdYkb0 vkHNcHKpGm BuD;jyif;Ekid fa&;twGuf uJ&h JUoHxuf csD;rGrf;oHudk
Mum;Ekid f&ef? usqkH;rIxuf atmifjrifrIudk qGwfclEikd f&ef ta&;BuD;yg
onf/
 (42)

4if;wkdo Y nf ESpfvkbd G,faumif;aMumif;? tpGrf;tp&Sad Mumif;? oihf

&ifaoG;rsm;ukd odatmif ajymjyyg/ oihfarwåm tMuifemrsm;ukd
jrifomatmif aeYpOf azmfjyyg/ MuifempGmaxG;ayGUyg/ erf;½Iyfyg/
csD;rGrf;yg/ oih&f ifaoG;rsm;ukd oif\arwåmtMuifemrsm; odrf;qnf;
Ekid fonhf zvm;ozG,rf Swf,lyg/
olwdYkb0av;awGukd vkNH cHKapyg/ olwkYdywf0ef;usifwiG f y#dyu¨rsm;
&Sad eorQvkHNcHKrIr&&SEd kid fyg/ rdrdywf0ef;usifwiG f qJq?kd atmf[pfjiif;ckH
aeMuygu rvkNH cHKEkid fyg/ rdbESpfyg; roihjf rwfMujcif;? rdbESihf
om;orD;cku d f&efjzpfyGm;jcif;rsm;onf uav;oli,frsm;\ pdwfyikd f;
qkid f&m vkHNcKHrItwGuf tBuD;rm;qk;H tEå&m,frsm; jzpfMuonf/ xkd
rQru rdbESpfyg;qufqHa&;tqifrajyrIonf 4if;wkdYaMumihf jzpfonf
[k ,lqum rdrduk, d fudk rkef;wD;pdwrf sm;0ifomG ;wwfygonf/
uav;rsm;a&SUwGif jiif;ckef?&efjzpfjcif;ukd wwfEkdiforQa&Smif&Sm;yg/
y#dyu©rsm;ukd rjrifatmif zk;H uG,fr&onhf tcg y#dyu©rsm;ukd jidrf;
csrf;pGm ajz&Sif;jcif;ukdvnf; 4if;wYkd jrifEkdifatmifjyoyg/ b0[lonf
yef;cif;vrf;r[kwo f jzihf tjiif;yGm;MuonfrSm "r®wm yifjzpfygonf/
ta&;BuD;onfrSm uav;rsm;ukd jidrf;csrf;pGm ajz&Sif; enf;ukd
oifMum;ay;&efjzpfygonf/ xkdokYdjyKjcif;jzihf jyóemwkdif;wGif
tajz&So d nfukd tvkdtavsmuf oifMum;ay;NyD;jzpfygvdrfhrnf/
 (43)

&ifaoG;i,frsm;tay: xm;&Sdaom rdrdwkdY arwåmw&m;onf cRif;csuf

r&S?d tueft
Y owfr&So d nhf arwåmw&m; jzpfaMumif;odaptyfygonf/
wpfcsdefwnf;rSmyif 4if;wkdY\ tjyKtrl tcsdKUonf vufrcHEkdifaom
tjyKtrlrsm; jzpfaMumif;odapoihyf gonf/ tcsdKUtjyKtrlrsm;ukd rdrdwYkd
vufrcHEkdifonfh taMumif;ukdvnf; ukd,fhuk, d fudk jyefvnfpl;prf;oihf
vSygonf/
rnfoal wGudkxdckdufEkdifonf[k ,lqojzihf vufrcHEkdifwmvJ/ rdrd
tusdK;pD;yGm;vm;? uav;oli,frsm; tusdK;pD;yGm;vm;? tjcm;wpf
a,muf tusdK;pD;yGm;aMumihv f m; taotcsmodbkdUY vkyd gonf/ okdY
wnf;r[kwf vkyf½k;d vkyfpOfESihf ravsmfnDívm;? rdrdwkdUarQmfvihx
f m;
aom&ifaoG;rsm;\ tem*wftusdK;pD;yGm;xdcku d frnfukd pk;d &drfaom
aMumihaf vm/ okYdwnf;r[kwf rdrd&ifaoG;ukdaomfvnf;aumif;? rdrdwYkd
uk,
d fwikd fukdaomfvnf;aumif;? ywf0ef;usifu a0zefrnfukd pk;d &drf
aomaMumihaf vm¿
tcsdKYtjyKtrlrsm;ukd rdrdwkYd bmhaMumihf uefUuGufwm;jrpf&onfukd &Sif;
&Sif;vif;vif; ajymjywwfbdkUvkdygonf/ rdrdtusdK;pD;yGm;xdcu kd f rnfudk
pk;d &drfpdwaf Mumifhwm;jrpfjcif;? r[kwfrSom &ifaoG;i,frsm;tay:
xm;&Sd aom rdrdwkdY arwåmw&m;onf jzLpifoefY&Sif;onf[k qkdEikd fyg
rnf/ rnfolUukdrQ rxdckdufapEkdifaom vkyf&yf? trltusijhf zpfygu
rwm;jrpf oihyf g/ qufvyk fcGifkh jyKoihyf gonf/ olwkrdY odEkdifaom
twGif;rS wpfpkH wpf&mu wku d fwGef;aeaomaMumihf jzpfEkdifygonf/ xkd
trl tusih?f vkyf&yfrsm;rS 4if;wkdo Y ifcef;pm,lp&m? todOmPfyGiv fh if;
vmEkid fp&m &Sdaumif;&Sdae wwfygonf/
tusdK;taMumif;ckid fvHkrIr&SdbJ wm;jrpfjcif;vkH;0r&So
d ihf [kqkdvjkd cif;
r[kwyf g/ okdY&mwGif ,kwdå&Sdaom taMumif;jycsufjzpfzkadY wmh vkyd g
onf/ tEÅ&m,f wpfckckaMumihfvm;? uk, d fusihw
f &m;aMumihfvm; po
jzihf ckid fvH&k ygrnf/ taMumif;rJh]]tJ'Dtaygif;toif;awGudk rBudKufb;l ?
 (44)

tJ'D0goemukd rBudKufbl;? eihftrSwu

f kd tm;r&bl;}}[k ajymqkdae
jcif;onf odyft"dyÜm,fr&Svd Syg/
rdrd&ifaoG;rsm;ukd tuefYowfr&Sd t<uif;rJh cspfjrwfEkd;Ekid f&ef OD;pGm
rdrdwYkd uk, d fudk t<uif;rJh cspfjrwfEkd;wwfbkUd vkyd gonf/ rdrdtay:
rdrdxm;&Sad om tueft Y owftm;vk;H ukd ajzavQmhypfyg/ rdrdonf NyD;
jynhpf okH l r[kwo f nhwf kid f? trSm;rsm;ukd jyKvkyfaeonhfwikd f olwyg;u
rdrdukd vufrcHEkdifonhf wkid f tcspfrjy,fygESih/f rdrdtay:xm;&Sad om
tueft Y owfrsm;ukd avQmhcsEkdifav rdrd&ifaoG;rsm;tay: xm;&Sad om
arwåmonf tueft Y owfenf;avavjzpfygonf/
ed*kH;csKyftaejzihf rdrd&ifaoG;rsm;ukd tjyKoabm axmufcHtm;ay;&ef
vkt d yfygonf/ ykckH;av;ukd tomt,mykwNf yd; tm;ay;pum;ajymjcif;?
csD;rGrf;pum;qkjd cif;? axmufcHtm;ay;jcif;? olwYkd\ t&nftcsif;rsm;ukd
todtrSwfjyKjcif;wkdu Y kd uav;wkid f;ESpfoufygonf/ rdrdwYkd &ifaoG;
rsm;onf olwkdY\ yk&H dyfukyd kHazmfaeqJumvjzpfygonf/
tm;ay;csD;rGrf;pum;rsm;ukd t&G,fa&mufNyD;olrsm;xuf ykrd kdvkdtyf
ygonf/ txufyguJhokYd jyKrlqufqjH cif;onf aumif;aomykH&dyfrsm;
jzpfvm&ef taxmuftyHhrsm;pGmjzpfEkdifygonf/ uav;oli,frsm;onf
olwdYku, kd fow
l kdY taotcsmrodMuao;yg/ avmuBuD;tv,f rsufaph
oli,f prf;w0g;0g; avQmufvSrf;aeMuaom tcsdefjzpfygonf/ trSm;
rsm;ukd jyKvkyfjcif;jzihf trSefukd &SmazGaeMuqJumv jzpfygonf/
 (45)

olwdYkukd ulnDvdkpdwfjzihf uav;rsm;\ trSefxuf trSm;rsm;ukdyrkd kd

axmufjywwfMuygonf/ trSefvyk fonhftcgxuf trSm;vkyfrdaom
tcsdefrsm;u ykrd kd odomxif&Sm;aeaomaMumihjf zpfygonf/ olwYkd\
atmifjrifrIrsm;ukrd l vspfvsL½INyD; olwdkY\trSm;rsm;ESihf qk;H ½I;H rIrsm;ukd
ykBH uD;csJUjcif;tm;jzifh olwkYd\ tpGrf;tprsm;ukd rsufuG,jf yK&m a&muf
ygonf/ olwkdUuk, d folwdkY oHo, 0ifvmapygonf/
þenf;jzihf rdrdwkYd&ifaoG;rsm;onf trSm;jyKrnfudk aMumuf½GHUpdwf?
ylyefpdwf? a0zefcH&rnfudk pk;d &drfpdwfwdjkY zihf zdpD;cH&um &SdNyD;om;
pGrf;&nfrsm;yif usqif;vmygawmhonf/ &v'ftjzpf atmifyGJxuf
½I;H yGu
J kd qufwkduBf uHKawGUMu&wwfygonf/ xkt d cg vlBuD;rsm;u ykrd kd
a'goxGuf? ykrd kad 0zefuJh&JU? uJ&h JUavav ykdrSm;avavjzpfum pdwf
qif;&JrI oHo&mrS ½kef;rxGufEkdifbJ jzpfwwfygonf/ wpfqufwnf;
rSmyif atmifjrifrI tpGrf;tp? xku d fwefrI paom pum;vk;H rsm;onf
4if;wkdY tbd"gefrS vk;H 0 aysmufuG,o f Gm;ygawmhonf/
tvG,u f lqH;k aq;enf;rSm ]]qufrvkyfygESihf}} jzpfygonf/ rdrd&ifaoG;
ukd atmf[pfaigufirf;jcif;? qJqkad 0zefjcif;? jypfwifjcif;rsm; vkyfrd
onfESihf wNydKifeuf acwå&yfyg/ wpfrS wpfq,fxd a&wGufyg/
ykí
d aumif;aom tjcm;enf;rsm;&SOd D;rvm;pOf;pm;yg/ oift h wGufa&m
uav;twGufyg tajctae ykdrkd aumif;rGefvmygvdrhfrnf/
&ifqdik f&ef xkdYxufru cufcJaomudpöwpfck usefygao;onf/
4if;rSm]]a0zefrI}}yifjzpfygonf/ vlwdkif;rvGrJ aoG BuHKMu&rnhf t&mjzpf
ygonf/ okdYaomf a0zefrIaMumihf b0ysufrcHygESi/hf a0zefrIukd *kPf
odum© &S&d Sd cH,El kid fNyD;olwyg;ukdvnf; r*Fvm&Sd&Sd a0zefEkdifygonf/
a0zefrIukd &ifqkdifausmfvTm;jcif; Copinng with Criticism

uk,
d hfu,
kd fudk wefbkd;xm;pdwef nf;yg;olrsm;twGuf tcufcJqkH;t&m
wpfckrSm olwyg;a0zefrIukdcH,l&efESihf olwyg;ukd a0zef&efjzpfygonf/
 (46)

ESpfckpvkH;rSm cufcJaom t&mrsm; jzpfMuygonf/ tcsdKUolrsm;tbkUd

a0zefrIaMumihf b0yifysufpD;oGm;Ekid faomfvnf; vlwikd f;tbkdY a&SmifvGJ
r&aom t&mwpfckjzpfygonf/
a0zefcsufrsm;onf rsm;aomtm;jzihf w&m;rQwrI r&Sw d wfMuyg/ wkd
tcgrsm;wGif uREfyk fwkdUtaejzihf wnfwnfNidrfNidrfESihf xda&mufrI &S&d Sd
wkUH jyefwwfbYkv
d kyd gonf/ okYd&mwGif tcsdKUaom a0zefcsufrsm;onf
w&m;rQwygonf/ rdrdtwGuf oifcef;pm,lEkdifygonf/
a0zefcH&NyDqdu k wnf;u tenf;ESihftrsm; emusifcHpm;Mu&ygonf/
xktd cg qifajcay;zkYd BudK;pm;&if;olwyg;pum;ukd em;raxmifEikd fbJ
cGef;wkUH jyef acsybkUd om pOf;pm;aewwfMuygonf/
&ifu
h sufNyD;ukd,fhuk,
d fudk xdef;odrf;Ekid forl sm;rSmrl a0zefou
H kd Mum;jzwf
taESmuft,Surf ay;bJ *½kwpku d fem;axmifwwfMuygonf/ trSefukd
a0zefygu 0efcHawmif;yef Ekid fpGrf;&Sw d wfMuygonf/ r&Sif;ygu jyef
vnfar;cGef;xkwfNy;d r[kwrf rSef a0zefygu oabmrwlEkdifaMumif;
tusdK;oihf taMumif;oihf &Sif;jywwfMuygonf/
 (47)

xko
d kdYwjHYk yefEkdif&ef tavhtusihfrsm;pGm vkdtyfygonf/ rSwfrdap&ef aemufwpf
acguf jyefajymvkdygonf/ oihfukd olwyg;a0zefaomtcg-
- Mum;jzwfajymjcif;? qifajcay;jcif;rjyKvkyfbJ em;axmifyg
- vufcHoihfaom t&mukd vufcHyg
- r&Sif;vif;ygu xyfajymckid f;yg
- oifrSm;ygu 0efcHyg? awmif;yefyg
- r[kwrf rSef rw&m;ojzihf a0zefaeygu ]]oifajymwmukd
vufrcHEkdi}} aMumif;ajymyg/
rdrdu, kd fukd wefbd;k xm;pdwf qif;&Jorl sm;tbkYd a0zefcHbYkx
d uf vktd yfygvsif
a0zefbu dYk ykrd ckd ufcJygonf/ vltawmfrsm;rsm; &mxl;wkd;cH&rSm aMumufMu&
jcif;rSm olwyg;ukd tvkyfoabmt& a0zef&rnhf tvkyfukd a&Smif&Sm;vkdíjzpf
onf/ a0zefwwfatmif oif þokdY avhusihw f wfajrmufEkdifygonf/
OD;pGm pdwu
f kdwnfjidrfatmifxm;yg/ a0zefvdkaomtrltusiEhf Sihf 4if;\
aemufqufwJG qk;d udsK;rsm;ukw
d dwu
d sus ajymqkdyg/ þae&mwGif owdxm;
&rnfu oifa0zefaeoltaejzihf oifESihrf wlaom cH,lcsuf tjrifrsm;&Sad e
Ekid fygonf/
olwyg;ukd rQrQwwa0zefwwfolrsm;onf ]]cifAsm;}}qkdonhfpum;tpm;
]]uRefawmf}}qkdo k nhf pum;vk;H ukd ajymqkdaom 0guswkdif;\a&SUwGif
tok;H jyKavh&Sdonfukd owdxm;rdaumif;xm;rdygvdrrhf nf/ ]]cifAsm;---
bmjzpfw,f? nmjzpfw,f}} [kajymrnht f pm;]]uRefawmfhtaejzihf----
'Dvdjk rifygw,f? 'DvdkcHpm;ae&ygw,f(cifAsm;vkyf&yfaMumif)h }}[kajymvQif
ykNd yD;vufcHEkdifbG,&f m jzpfygonf/ rdrdajymvkdaompum;ukd rdrdwm0ef,El ikd f
aMumif; jyo&m a&mufygonf/
vltawmfrsm;rsm;onf jyóemjzpfjzpfcsif;? wpfpkw H pfckukd ajymqkd wkUH jyef oihf
ygvsuf rnfoYkd wkjHY yef&rnfudk rodbJ Budwrf Sw
d frsdKodyfum xdef;rEkid fawmhrS xNyD;
 (48)

aygufuw GJ wfMuygonf/ xkt

d cg .. rif;aMumihf... rif;aMumihf…. qkdaom
pum;vk;H rsm; ay:aygufvmygawmhonf/
tu,fpifppf xkdtokH;tEIef;rsm;rSm olwyg;ukd a0zefjcif;xuf pGyfpGJaejcif;
oabmukd aqmifygonf/ a'gooH aygufaeygonf/ uk, d uhf kd,fudk
rxdef;Ekid fonhf oabmukd xif[yfapaom pum;vk;H rsm;jzpfygonf/
xkt
d okH;tEIef;rsm;aMumihf rdrdpdwfudk ykrd kn
d pfnL;oGm;apEkid fygonf/ uk, d u
fh kd,u
f kd
wefbd;k xm;av;pm;pdwu f kd avsmhusapEkid fygonf/ xkYdaMumihf tESpfcsKyfajym&vQif
olwyg;ukd a0zefaomtcg…--
- oif^rif;[laompum;vk;H tpm; ig^uREyfk f qkdaom
pum;vk;H uko d k;H yg
- pdwu
f kw d nfwnfjidrfjidrfxm;yg/ touf00½Iyg
- vlyk*¾Kd vfukd ra0zefygESih?f olYvkyf&yfudkom a0zefyg
txufygusihpf Ofrsm;onf tjcm;tajctaersm;wGifvnf; taxmuftuljyK
ygonf/ txl;ojzihf olwyg;ukd pdwftaESmuft,Suf rjzpfapbJ jiif;qef
vkad omtcg taxmuftuljzpfygonf/

pmtkyftpwGif tm;vyf&ufESpf&ufrsQ tcsdefay; tm;pku d f&kHjzifh uk,

d ufh kd,u
f dk
wefbd;k xm;pdwf wnfaqmuf Ekid fvrd frh nf [ktmrcHcJhygonf/ r,kv H Qif
atmufyg usifph Ofrsm;ukd prf;oyfMunfyh g/
1. rdrdESifhywfoufonfh tqk;d jrif tawG;tac:rsm;ukd &yfwefYyg/ uk, d fh tm;
enf;csufuo kd mtm&kpH kduf wwfoljzpfygu 4if;wku dY kdvTrf;rk;d Edkifonfh tm;om
csuf aumif;uGurf sm;ukd pwif awG;awmyg/ ukd,u hf ,
kd fukd &Iwfcs a0zefrI
rsm;aeonf[k ,lqygu aumif;uGufwpfckck &SmjyD;csD;rGrf; ajymqkd jcif;
tm;jzifh wkefYjyefyg/ aeYpOf rdrdukdaysmf&Tifaprnht
f csuf (3) csufudk csa&;
yg/
 (49)

2. NyD;jynhpf b kH Ykx
d uf atmifjrifbdkYuko d m &nfrSef;csufxm;yg/ ig uk, d ftav;
csdef q,faygif ravsmhrcsif; npm rpm;bl; [laom uefYowfcsufrsdK;
rxm;ygESihf/ rdrd&Sad umif;uGufrsm;ukd owd&yg/ 0goemyg&mukd vkyf
jzpfatmifvyk fyg/
3. trSm;rsm;ukjd yKjyifbdt kY cGihfta&;rsm;tjzpfrSwf,yl g/trSm;&Srd S trSefodygrnf/
vlt Y &nftcsif;rsm;onff worwfwnf;raeyg/ tjrJwd;k wuf ajymif;vJae
ygonf/ vlwikd f;wGif wyg;olESihf EIid f;,SOfr&aom t&Ynftcsif;rsm; &Syd g
onf/ 4if;tcsufu pdw0f ifpm;p&m jzpfygonf/
4. topftqef;rsm;ukjd yKvkyfzkdY BudK;pm;yg/ oiht f &nftaoG;opfrsm;ukd
&SmazGawG&Y v Sd mygvdrhfrnf/ twwfqef;rsm; wwfajrmufvm&jcif;twGuf
oihu f ,kd fudk *kPf,lyg/
5. rdrd ajymif;vJí&aomt&mrsm;ESihfajymif;vJír&aomt&mrsm;uko d djrifyg/
oihrf Sm jyKjyifí&aom rESpfoufp&m trltusihf wpfrsdK;&Sad eygvsif
,aeYpNyD; jyKjyifyg/ ajymif;vJr&aom t&mrsm;ukd awmh rdrdu, kd fukd
t&St d wkid f; cspfcifyg/
6. &nfrSef;csufxm;yg/ ukd,fbmjzpfcsifw,f? bmvkyfcsifw,fqkdwmodyg/
b,fenf;eJ&Y atmifvkyfr,f qkdwm tpDtpOfcsrSwyf g/ rdrdtcsdefZ,m;ukd
wdwu d susvku d femNyD; rdrdatmifjrifrIudk tNrJ wkid f;xGmaeyg/
7. uk, d fvufavhusihcf ef;vkyfyg/ pdwfzdpD;rIavsmhusapNyD; usef;rmaysmf&Tifvm
ygvdrhfrnf/
8. uk, d fhu, kd fukd aysmfatmifxm;yg/ 0goemyg&mudk vkyfyg/ rdrdtwGuf ESpfvkd
bG,faumif;aom taygif;toif;rsm;ESihftcsdefjzKef;yg/ tyef;ajzyg/
aysmfaysmf aeyg/ qE´awGukd xdef;csKyfrxm;ygESihf/ avoid putting your life
on hold. lap
9. q,frdepf enf;AsL[mukd ok;H yg/ uk, d hu
f kd,u
f kd wefb;kd xm;pdwfenf;yg;ol
wdYo
k nf uk, d fhudk,fudk tcsdefray;bJ xdef;csKyf vGef;aomaMumifjh zpfonf/
wpfaeYvQif tenf;qkH; q,frdepf tcsdef,Nl yD; bmrSrvkyfbJ wpfOD;wnf;
qdwNf idrfpGmaeyg/ tcsdKUolrsm;twGuf rsufap hrSdwfxm;NyD; awmawmif
obm0½Icif;rsm;? yifv,furf;pyfu vIid f;ykwo f Hrsm; ukd jrifa,mif
 (50)

Mum;a,mifMunhjf cif;u ykdrdk taxmuftuljyKygonf/ xkd 10rdepftwGif;

qdwNf idrfrI? Nidrf;csrf;rIrsm;ukd t&omcHMunhyf g/ oifwpfOD; wnf;ykid faom
uk,d fykdiftcsdefjzpfojzihf uk, d hfuk,
d fukd *½kpkduf&musovkd oihf twGuf
rsm;pGmtusdK;jzpfxeG f;apygonf/
10. ,kMH unfcsuftjynht f 0jzihf aexkid fvyk fukid fyg/ oihu f , kd fukd ,kMH unfrIukd
wbufom; awGYjrifcHpm;NyD; taygif;vu©Pm wkHYjyefrIrsm; jyefay;yg
vdrhfrnf/ olwyg;av;pm;rIudk ykrd kcd Hpm;&NyD; ukd,u hf kd,u
f kd av;pm;rIvnf;
wk;d yGm;vmygvdrhfrnf/
11. toufukd jznf;jznf; rSefrSefESihf jyif;jyif;&SLaomtvkyfukdvyk fyg/
12. wpfpkHwpfckukd yxrOD;qkH;tBudrf jyKvkyfaomtcgrsm;ukd jyefvnfawG;
Munhfyg/ tvGefpdwfvyI f&Sm;aeonfukd owd&yg/ uk, d hfudk,fukd ,kMH unf
rItm;enf;jcif;? pdwfzdpD;rI rsm;vGef;jcif;rsm;ukd ,SOfwv GJ suf trSw&f ae
ygvdrfhrnf/ wpfpkHwpfckudfk avhvmoif,laomtcgwkid f; xko d kdYcHpm;&wwf
ygonf/ rdrdukd,fudk ,kMH unfrIuif;rJo h nhtf cgwkid f; xkt d jzpftysufrsm;ukd
owd&yg/ tvGef½;kd &Sif;aom jzpf½kd;jzpfpOf wpfckjzpfonf[k oabmxm;yg/
rdrdonf avmuBuD;wGif oif,lavhvmaeqJ jzpfygonf/
13. rdrduRrf;usifaom0goemyg&muko d mvkyfyg/ a&ul;? tajy;? tu?
tcsuf tjyKwf? O,smOf? awmifwuf? yef;csD? pma&; pojzihf jzpfonf/ rdrdvkyf
aeaomtvkyfwGif psmef0ifaeNyD; avmuBuD;ukd arhomG ;atmif 0goemyg aom
tvkyfjzpfygap/ rdrdvkyfaom tvkyfukd jyefMunhNf yD; ]]w,f[kww f Jh
igygvm;}}[k cHpm;&ygvdrhfrnf/odrfi,fpdwftwGuf taumif;qk;H aq;wpf
cGujf zpfygonf/ tenf;qkH;wpfygwf wpfBudrfavmufvyk fyg/ psmef0ifaeaom
olrsm;onf tjcm;olrsm;xufykdNyD; usef;rmtouf&SnfMuonf/
14. rdrdtaMumif;ukd odyfrpOf;pm;ygESihf/ qkdvdkwmu
odrif ,fpdwf&Sdolrsm;onf rdrdukd,fudk tm½kpH kdufveG f;ojzihjf zpfygonf/
pdwu f Ekd Spfjr§KyfNyD; tm½kpH l;pku
d f &aom tvkyfukd vkyfyg/
15. rdrd atmifjrifcJhorQukd jyefawG;yg/ þae&mwGif oih*f sme,f
tok;H wnhfyg vdrhfrnf/ tpykid f;wGif uoduatmufEkdifygvdrhfrnf/ okYdaomf
Mumvmaom tcg oihb f 0atmifjrifrIrsm;ukd xyfcgxyfcg jyef vnfpOf;pm;
 (51)

jcif;tm;jzihf rSwOf mPfukd taxmuftuljyKNyD; rdrdt&nftcsif;aumif;rsm;ukd

pmrsufESm tjynhf tvG,fwul csa&;Ekid fygvdrhrf nf/ ]]ighb0rSm atmifjrifrI
&,fvdYk rnfrnf&&r&dyS gbl;}}[k apm'uwufcsifygvdrrhf nf/ {0&ufawmif
wufEkdif wmukdrS atmifjrifw,fvkYdrqkv d kdyg/
,mOfarmif;vkdifpifpmar;yGaJ tmifjrifjcif;? pmar;yGw J pfckck atmifjrifjcif;?
jcif;vkH;wpfyJGNyD;atmifcwfEkdifjcif;? ukd,fvufavhusichf ef;rSefrSefvyk fEkdifjcif;?
wpfpkHwpfOD;ukd ulnED kdifcJjh cif;? wpfckckvyk f&ef aiGaMu;pkaqmif;&mwGif
atmifjrifjcif;rsm;onfvnf; ]]oihaf tmifjrifrIrsm;}}yif r[kwfygavm/
16. tawG;aumif;wpfckudkfjzpfay:aprnhf t&mrsm;ukd a&G;cs,fjyKvkyfyg/
tar&duef aus;vuf*Dw tqkad usmf uvihb f vuf\ oDcsif;wpfyk'fwiG f
awGU&aom pmom;tcsdKUukd wifjycsifygonf/ ]]oHpOf&xm;u twdwfu
trSww f &rsm;ukd o,faqmifay;Ekid fonfrSm tHMh op&mjzpfygonf/}} Ain’t it
funny how a melody can bring back a memory. [kqdx k m;ygonf/
*DwoHpOf jzpfp&mrvkyd g/ wpfcsdefu &SL&Iu d fzl;aom rdrdcspfolo;kH avh&Sdonhf
a&arG;&eY?H rdrdb0twGuf
ta&;ygqk;H aeY wpfaeYwiG f 0wfbl;cJah om t0wftpm;wpfxnf? wefb;kd BuD;rm;
aom atmifvufrSwfwpfapmifwkdo Y nf twdwfu rdrdwYkd atmifjrifrIrsm;ukd jyef
vnf trSwf&apEkid faom t&mrsm;jzpfMuygonf/
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ay;pGrf;Ekid fygonf/
17. trIu d fo½kdufrsm;ukd &Sif;vif;ypfyg/ rdrdav;pm;jrwfEkd;&olrsm;xHrS vmaom
tjyKoabmraqmifonhf emusifb, G f a0zefpum;rsm;ukd owdjzihf vufcHyg/
uk,
d hfaumif;usdK;twGuf ajymqkjd cif;jzpfygu vufcHoihfaomfvnf; remvkdí
ajymaompum;rsm;jzpfygu Oayu©mjyKxm;vku d fyg/ oihu
f dpör[kwyf g? ajymol
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 (52)

18.rdrdESihfywfoufaom rESpfoufb, G fupd ö&SdorQudk pm&if;jyKpkyg/ 0vGef;jcif;?

zsif;vGef;jcif;? toufBuD;vGef;jcif;? tokH;rusvGef;jcif; pojzihf a&;yg/ xkdYaemuf
xkpd m&if;ukd MunhNf yD; tm;&yg;& atmf&,fypfyg/ xkdaY emuf xkpd m&Guf ukd
qkwNf zJypfyg/ arhvkduyf g/ tJ'Draumif;wJht&nftaoG;awG ighrSm wpfckrQ
r&Sad wmhbl;vkYd ,kv
H kud fyg/
19.rdrdtay: bk&m;ocif oGef;avmif;cJah om aus;Zl;awmfrsm;ukd a&wGuyf g/
awmf½kHwef½kHvrl sm; owdrjyKrdaom aus;Zl;awmfrsm; ygygap/ ighrSm aep&mtdrf
&Sad o;ygvm;? pm;p&m twGuf rylyif&ygvm;/ olrsm; awmf½kHwef½kH rok;H Ekid fwJh
uGefysLwm ok;H Ekid fao;ygvm; pojzihaf ygh/
20.aumif;aumif;rodwwfcif uav;b0rSpNyD; ckcsdefxd rdrd aqmif&Gufvo kd nhf
t&mrsm;ukpd m&if;jyKpkyg/ xkt
d &mrsm;ukd aqmif&GufzkdY tcsdef owfrSwfyg/ &uf
owåygwfrSm rdepf tenf;i,fjzpfjzpf &atmifvkyfyg/
21.taumiftxnfazmf&ef owÅrd &Sad o;ojzihrf vkyfjzpfao;aom t&m
tenf;qkH; okH;ckukd pm&if;jyKpkyg/ 4if;wkdYukd rnfokdU taumiftxnfazmfrnfukd
pDrHcsuf a&;qGyJ g/ ½kwfw&ufcufcJaumif;cufcJygvdrhfrnf/ olwyg;vkyfEikd fygvsif
rdrd vnf; vkyfEikd frnfukd owd&yg/
22.rdrdwefb;kd ukd rdrdomvsif owfrSwfykdifcGihf &Sod nfukd rnfonht f cgrQ rarh
avsmhygESihf/ rdrdb0 om,maysmf&TifrIonf olwyg;tay:rlrwnfyg/ oiht f ay:
olwyg;wkdUtjrifonf vufqkyfvufukid fr&Syd g/ Another person’s view of
you is immaterial. oiha f ysmf&TifrIESihf oihw
f efbk;d onf oihftwGif;pdwf ESihfom
oufqdik fonfukd tjynht f 0 ,kMH unfNyDqkyd gu oifonf ajymif;vJrI vrf;p
ay:a&mufaeNyD;jzpfonf/ Where happiness and self-esteem comes from
is inside of you.Once you embrace that fully, transformation begins!
23. aysmf&TifrIudo
k ma&G;cs,fyg/ aysmf&TifrIonf pdwftajctae wpfckrQomjzpf
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&efjzpfonf[k 'vkid f;vm;rm;u qk;H roGefoifcJhbl;ygonf/ rdrdpdwu
f kd aysmf&Tif
 (53)

atmif xm;Ekid fvsif rdrdonfvnf; aysmf&TifolwpfOD;jzpfvmrnf[k olu,kMH unf

ygonf/ xkdenf;wl rdrdwefbk;d ukv
d nf; rdrdjr§ihfwifEkid fygonf/
24.rdrdu, kd fudktNrJwrf; pdw"f gwfwuf<uaeatmifxm;yg/
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owfrSwfyg/ ZGJxufoefrIu oihcf E¨mukd,t f wGif; rD;vkdawmufavmifaeygap/
jyif;jyaomqE´onfoihb f 0ukdxl;jcm;rIwpfckckjzpfay:vmatmifweG f;tm;ay;ao
m pGrf;tifrsm;jzpfygonf/ qE´ jyif;jyav b0xGef;awmufavjzpfygonf/
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csif;pD NyD;ajrmufaom atmifjrifrIrsm;twGuf atmifyGJcHyg/ b0ukd qufvuf
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qkvmbfjzpfygonf/ avmuwGif 0wåKypön;f r[kwfaom qkvmbfrsm;vnf;
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 (54)

uk,d hfu,kd fudk Oayu©mjyKrdonhftcgwkid f;? raumif;rIudk jyKrdonhftcgwkid f;?

uk,d hfodum© uk, d fcs? ukd,ft
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onf[k cHpm;Mu&ygonf/ t&G,fa&mufvmaomtcg rarQmfvihb f J rdrd wkb dY 0
wpfppD usdK;yJah eonf[k cHpm;Mu&wwfygonf/
tu,fpifppf wpfppD jyefu
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Ekid fonhf oihfb0twdwrf S yk&H dyfrsm;onf vrku
d fnrsm; jzpfyg vdrhfrnf/
b0c&D;wpfavQmufjyefu
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f ykid f;tprsm;ukd oifjyefjrifae yg
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tykid f;rsm; pojzihf &Syd gvdrfhrnf/ okdYaomf oifMobmay;cHcJh&aom aeY&ufrsm;?
txG#f txdyfa &mufcJhaom umvrsm;? taysmf&TifqkH;aeY&uf rsm;vnf; &SdcJhyg
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aMumif;? xkda&Ta&mifaeY&uf rsm;u oufaojyaeygonf/
uk,d u
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ukd wefb;kd xm;pdwjf zihf &,lEkdifjcif; yifjzpfonf/
uk, d fhu,kd fudw
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uspdwaf Mumihf vlom;rsm;\ b0wGif tcuftcJrjzpfapoihyf g/
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r&yg/ ajz;ajz;ESihfrSefrSefusih,f l &ouJo h kYd pdw&f Snf vuf&Snf tcsdefay;NyD; jyKpk
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atmifjrifrIrsm;qGwcf l;Ekid fa&;twGufa&&Snt f mrcHcsuf ay;Ekid frnfht&mrSm
oihu f ,
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 (55)

rdrdu,kd fukd wefbd;k xm;pdwo f nf oihfb0 qufvuf&Sifoefvpdk dw?f pGrf;tif

tqiht f wef;? cHEkdif&nfESihf qGJaqmifrIwkdYudk wkd;wufjrihrf m;ap Ekid fygonf/
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rkefwikd f; tv,f BuHUBuHUcHEkdifaomt&m wpfckjzpfonf/ olwyg;ESihf yl;aygif;
aqmif&Gurf IESihf t"dyÜm,f jynhf0rIudk aqmifMuOf;ay;Ekid fonf/
uk,d hfu,
kd fudk wefbkd;xm;pdwf wnfaqmufjcif;onf rdrdb0ukd jr§ihfwifjcif;
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rsm;ukd xdef;xm;Ekid fap ygonf/
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Ekid faom tcGifhta&;ukd vufvGwrf cHygESih?f tjyKoabmaqmifaom tae
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wufjcif; vrf;pjzpfonf/ oihf b0wefbdk;onf owyg;b0tay: BuD;rm;aom
oufa&mufrI &Syd gonf/ wyg;olrsm;ukd av;pm;yg/ rdrd uk,
d f ukv
d nf; csefvyS f
rxm;ygESihf/ b0[l orQukd wefbdk;xm;yg/
txufygtBuHjyKcsufrsm;ukd avhvmusihMf uHjcif;jzihf oihb
f 0wGif BuD;rm;aom
ajymif;vJrI rsm;ukd jrifawGY Ekid fygap/

aygvf yife,fvfwD/ Paul Penalty