Sleep Like A Pro

7/30/2019 Sleep Like A Pro

http://slidepdf.com/reader/full/sleep-like-a-pro 1/50

* 7 *

sfpf| rrr%gpmkk~*cgp|%àj cat |hk #7 fepajefg `{tk



* 4 *

\ktjp gel @aelf|faep

MKBGM EA\F@K

\hk ^{dmfphkt hgp p|tfskl |a dk gp g``{tg|k gel àj~mk|k gp ~appfdmk fe |hk`tkg|fae ac |hfp tk~at|- ea|rf|hp|gelfeb |hk cg`| |hg| hk lakp ea| rgttge| attk~tkpke| g| gev |fjk |hg| |hk àe|ke|p rf|hfe gtk g``{tg|k l{k |a |hk tg~flmv `hgebfeb eg|{tk ac |hk Fe|ktek|%

Rhfmk gmm g||kj~|p hgsk dkke jglk |a sktfcv fecatjg|fae ~tasflkl fe |hfp~{dmf`g|fae- |hk ^{dmfphkt gpp{jkp ea tkp~aepfdfmf|v cat kttatp- ajfppfaep- atàe|tgtv fe|kt~tk|g|fae ac |hk p{dok`| jg||kt hktkfe% Gev ~kt`kfskl pmfbh|p ac p~k`fcf` ~ktpaep- ~ka~mkp- at atbgefzg|faep gtk {efe|ke|faegm%

Fe ~tg`|f`gm glsf`k daaip- mfik gev|hfeb kmpk fe mfck- |hktk gtk ea b{gtge|kkp ac feàjk jglk% Tkglktp gtk `g{|faekl |a tk~mv ae |hkft are o{lbjke| gda{| |hkftfelfsfl{gm ̀ ft`{jp|ge`kp |a g`| g`àtlfebmv%

\hfp daai fp ea| fe|kelkl cat {pk gp g pa{t`k ac mkbgm- d{pfekpp- g`à{e|feb atcfege`fgm glsf`k% Gmm tkglktp gtk glsfpkl |a pkki pktsf`kp ac àj~k|ke|

~tackppfaegmp fe mkbgm- d{pfekpp- g`à{e|feb gel cfege`k cfkmlp%

Va{ gtk keà{tgbkl |a ~tfe| |hfp daai cat kgpv tkglfeb%




* 0 *

\gdmk Ac @ae|ke|p

Catkratl

@hg~|kt 7?@{| Lare Jklfg \fjk Dkcatk Hf||feb \hk Hgv

@hg~|kt 4?^hvpf`gm Kxkt`fpk Cat Dk||kt Pmkk~

@hg~|kt 0?

[pk Caalp \a Pmkk~ Dk||kt

@hg~|kt <?O{j~ Ae \hk ârkt Eg~

@hg~|kt ;?Dk||kt Va{t Pmkk~ Rf|h Sfp{gmfzg|fae

@hg~|kt 3?^tabtkppfsk J{p`mk Tkmgxg|fae Cat Dk||kt Pmkk~

@hg~|kt 2?[|fmfzk Tkmgxg|fae Tkp~aepk

@hg~|kt 8?[pk Gtajg|hktg~v

@hg~|kt 6?Lakp Pmkk~ Tkgmmv Gcck`| ̂ tal{`|fsf|v




* < *




* ; *

Catkratl

Ea|hfeb phaa|p lare va{t gdfmf|v |a bk| gccgftp laek cgp|kt |hge g ca{m efbh|"p pmkk~% P{tskvp phar |hg| pmkk~ lk~tfsg|fae ̀ ap|p Gjktf`gep p{dp|ge|fgm rati ~tal{`|fskekpp9 vgrefeb kj~mavkkp

`ge"| tkjgfe gmkt|- jgik dkekcf`fgm lk`fpfaep- `ke|kt ae |gpip at kskeekba|fg|k g ctfkelmv jaal g| |hk accf`k at rf|h `mfke|p% \hktk gtk ma|pac rgvp |a ̀ t{ph fepajefg- p|k~*{~ |hk w{gmf|v ac va{t pm{jdkt- gel

jgp|kt |hk ~arkt eg~% \hfp daai rfmm ~tasflk cgsatf|k pmkk~p|tg|kbfkp- flkgp gel cg`|p%

Pmkk~ Mfik G ^TA

Jgp|ktfeb Va{t Pmkk~ ^g||ktep Cat Jgxfj{j ̂ tal{`|fsf|v




* 3 *

@hg~|kt 7?@{| Lare Jklfg \fjk Dkcatk Hf||feb \hk Hgv




* 2 *

Pvea~pfp

[|fmfzfeb g mfbh| kjf||feb lksf`k Dkcatk hf||feb |hk hgv mfik g cm{||ktfeb \S pk| at àj~{|kt jaef|at gta{pkp |hk dtgfe fe g

lfccktke| rgv |hge |hk rgv |hk dalv rgp jkge| |a jask|argtl pmkk~ (df| dv df| mfik p{elare& \hg|"p har àjk f| fp pa

pfj~mk |a `gp|*acc pmkk~mkpp ha{tp cmfìfeb ctaj `hgeekm |a`hgeekm% \hk kx~ap{tk |a mfbh| gta{pkp |hk dtgfe gel dtfebp ae

g cgmpk gmkt|ekpp gel p|fj{m{p%




* 8 *

\{te F| Acc

Mgv acc `hkìfeb va{t k*jgfm at rg|`hfeb |kmksfpfae o{p| dkcatk hf||feb|hk hgv gel va{"mm pmkk~ jatk kcck`|fskmv% G tk`ke| cfkml ac p|{lv kp|gdmfphkp |hg| felfsfl{gmp rha t{e |hta{bh kmk`|taef` jklfg (tkgl?p|gtk g| g dgìmf| p`tkke& o{p| ~tfat |a dkl|fjk tk~at| markt*w{gmf|v pm{jdkt kske rhke |hkv g`w{ftk gp j{`h pmkk~ gp eae*~tk*dkl|fjkjklfg*hkglp%

\hfp fpe‑| o{p| d{ei gp g cfkml ac p|{lv g| Apgig [efsktpf|v fe Og~ge

lkjaep|tg|kl |hg| felfsfl{gmp rha p{tc |hk ek| at ikk~ ge kvk ae|kmksfpfae ~tfat |a dkl|fjk tk~at| |hg| |hkv"tk ea| bk||feb glkw{g|kpm{jdkt “ gmm |hk pgjk- |hkv"tk `g~|{tfeb gp jgev _"p gp felfsfl{gmp rha lae"| sfkr |kmksfpfae at p{tc ~tfat |a bafeb |a dkl%

\hk maebkt jklfg {|fmfzg|fae dkcatk pm{jdkt `ge |a{`h acc (pkmc*~kt`kfskl& lkcf`fke| pmkk~-$ mkgl tkpkgt`h ratikt Lt% Egigjatf

P{bge{jg- ac Apgig [efsktpf|v- Og~ge- pgfl% Pa `vdktp~g`k gel|kmksfpfae {|fmfzg|fae gm|ktp $pmkk~ lkjgel gel pmkk~ w{gmf|v%$ F|"p |fjk|a prf|`h acc |hg| àj~{|kt rkmm fe ctae| ac dkl|fjk- ~ka~mk%

F `hge`kl {~ae |hfp ea| |aa maeb gba% Fc F ikk~ ge kvk ae |kmksfpfae at rati g| |hk àj~{|kt fepflk gda{| 4 ha{tp ac dkl|fjk- F `ge"| bk| |apmkk~% F|"p ratpk |hge |gifeb fe `gcckfek- cat jk% Pa ear F hgsk g pkmc kecat`kl $dkl|fjk$ cat |hk àj~{|kt gel |hk |kmksfpfae pk|- gel Fàjjaemv p~kel |hk mgp| ha{t g~~taxfjg|kmv dkcatk hf||feb |hk hgv tkglfeb g daai% F|"p jglk gmm |hk lfccktke`k fe |hk ratml cat jk%

\tv a{| |hk kx~ktfjke| va{tpkmc% Fc va{"tk tkglfeb |hfp k*daai va{ fegmm mfikmfhaal p~kel g jkpp ac |fjk ae |hk àj~{|kt mfik F la% W{f|




* 6 *

{pfeb |hk àj~{|kt g à{~mk ac ha{tp ~tfat |a hf||feb |hk hgv gel gp dkl |fjk ltgrp ekgt dtfeb lare |hk mkskm ac mfbh|feb fe va{t hajk{pfeb jatk jaal mfbh|feb |hge |gpi mfbh|feb% Tkglfeb ~tfat |a dkl rae"| lgjgbk pmkk~- f| a``{~fkp g lfccktke| ~gt| ac |hk dtgfe |hgep|{lvfeb acc g dtfbh|mv mf| jaef|at lakp% Va{"mm lfpàskt va{"tk j{`hpmkk~fkt gel f|"p jatk àjcat|gdmk |a lazk acc%

F"sk tk`ke|mv kjdgtikl ae tkglfeb cat ge ha{t ~tfat |a pgì |fjk% \hk|fjk F hf| |hk pgì hgpe‑| prf|`hkl- d{| F ckkm pa g btkg| lkgm d k||kt fe|hk jatefeb gp g tkp{m|%

Gp rkmm- ae`k g rhfmk ba kmk`|taef`*ctkk- prf|`h acc gmm |hk kmk`|tf`*~arktkl p|{cc fe va{t hajk (~kthg~p ph{| a{| |hk mfbh| gel cgep!hkg|ktp- k|`& hgsk g `gmj jkgmp- |gmi |a va{t maskl aekp |hke hf| |hkhgv% [h*h{h' KJT jfefjgm- gel jgxfjfzkl pmkk~ at tkp|%




* 7> *

@hg~|kt 4? ^hvpf`gm Kxkt`fpk Cat Dk||kt Pmkk~




* 77 *

Pvea~pfp

Va{ gmtkglv tkàbefzk |hg| ratifeb a{| ~tasflkp d{e`hkp ac hkgm|hfekpp dkekcf|p “ g dkekcf`fgm efbh|"p pmkk~ dkfeb gjaeb

|hkj% D{| jgik `kt|gfe va{ la |hk tfbh| ifel ac kxkt`fpk g| |hktfbh| |fjk ac lgv%




* 74 *

Bk| Jasfeb

\hk Eg|faegm Pmkk~ Ca{elg|fae pgvp |hg| ~hvpf`gm kxkt`fpk fe |hkgc|kteaae `ge gppfp| fe lkk~kekl ph{|*kvk gel gddtksfg|k |hk |fjk f||gikp cat va{ |a cgmm fe|a pmkk~v*pmkk~v mgel% Harkskt- |hkv `g{|fae- sfbata{p rati a{|p mkglfeb {~ |a dkl|fjk jgv fe tkgmf|v hgsk |hkfesktpk kcck`|p%

G p|{lv ctaj g ckr vkgtp dgì ca{el |hg| g jatefeb |fjk cf|ekpptkbfjke rgp ikv |a g dk||kt pm{jdkt% Tkpkgt`h ratiktp g| |hk CtklH{|`hfepae @ge`kt Tkpkgt`h @ke|kt tkpamskl |hg| ~ap|jkea~g{pgm

gl{m| ckjgmkp rha ratikl a{| hgmc*ha{t ksktv jatefeb hgl mkpp|ta{dmk lazfeb acc |hge |hapk rha rktk g`|fsk |a g mkppkt kx|ke|% \hkgl{m| ckjgmkp rha ratikl a{| fe |hk kskefeb ha{tp pgr pjgmm at ea dk||ktjke| fe |hkft pmkk~ ~g||ktep% Ah p{tk- kxkt f̀pk hkfbh|kep |hg|a|hkt dkl|fjk g`|fae- |aa? pkx% (D{| |hg|"p g rhamk |a~f`%&

Kxkt`fpk hgp pa jgev |kepfae jgegbkjke| gel rkmmekpp dkekcf|p- gel

cat jgev ac {p- efbh| fp rhke f| dkp| cf|p a{t p`hkl{mkp% Mfbh| kxkt`fpkmfik vabg at |gifeb g rgmi g| efbh| `ge mfikrfpk gppfp| pmkk~ gp f|tkmkgpkp p|tkpp rf|ha{| askt p|fj{mg|feb |hk dalv% (F|‑p gtb{gdmk rhk|hkt at ea| $mfbh|$ kxkt`fpk tfbh| dkcatk dkl lfpt{~|p pmkk~9g`àtlfeb |a p~at|p jklf`fek kx~kt| Kmfzgdk|h W{fee- f| à{ml fetkgmf|v dk||kt pmkk~&%

Vabg- rhf`h bgfep f |p egjk ctaj |hk ratl- ”vaik‚“ |a ltgr |abk|hkt “lakp o{p| |hg|- ltgrfeb |abk|hkt |hk jfel- dalv gel p~ftf|% D{| rhk|hkt va{ ~tg`|f`k vabg cat p~ftf|{gm |tgepcatjg|fae at cat |kepfaejgegbkjke| gel ~hvpf`gm rkmcgtk at pmkk~- |hk glsge|gbkp gtk jgev%




* 70 *

\hk {pk ac vabg fesamskp p|tk|`hfeb a{| |hk dalv gel phg~feb lfccktke|~apkp- rhfmk jgfe|gfefeb dtkg|hfeb gp pmar gel àe|tammkl% \hk dalv bk|p tkmgxkl gel kektbfzkl g| |hk pgjk |fjk% \hktk gtk gppat|kl p|vmkpac vabg- pajk ~ta~kmmfeb |hta{bh |hk ~apkp jatk w{fìmv- gmjap| mfikge gktadf` kxkt`fpk- gel a|hkt p|vmkp {erfelfeb lkk~mv fe|a kg`h ~apk% G ckr hgsk g jatk p~ftf|{gm |fm|- rhfmk a|hktp gtk {|fmfzkl ~{tkmv gp gpat| ac kxkt`fpk%

Gmjap| ksktvdalv ̀ ge pkk ~hvpf`gm dkekcf|p ctaj vabg- gel f|p {pk ̀ gemfikrfpk bfsk ~pv`hamabf`gm dkekcf|p- mfik p|tkpp tkl{`|fae gel g pkepkac rkmcgtk- gel p~ftf|{gm dkekcf|p- mfik g ckkmfeb ac àeek`|fae rf|h Bal

at P~ftf|- at g ckkmfeb ac |tgep`kelke`v% ^gt|f`{mgt ~apkp `ge dk laekgmjap| gev~mg`k gel g vabg ~tabtgj `ge ba cat ha{tp at jfe{|kp-lk~kelfeb {~ae aek‑p p`hkl{mk%

Gea|hkt |hfeb |a maai fe|a fp Wfbaeb% \hktk gtk jgev rgvp Wfbaeb`ge gppfp| va{ |a pmkk~ pa{elmv gel jatk lkk~mv% F|‑p ge cftp| *`mgpp”p|tkpp tkl{`kt‚% Gel gp f| fp pa pfj~mk |a mkgte gel kgpv |a ~tg`|f`k -

f|"p tg|hkt kgpv |a tkpktsk g à{~mk ac jfe{|kp dkcatk dkl |fjk |akxk`{|k |hfp tkmgxfeb ta{|fek%

\kepfae tkl{`|fae fp ge fep|ge| tkp{m| ac tkhkgtpfeb Wfbaeb gelgllf|faegmmv |hktk gtk a|hkt glsge|gbkp% Wfbaeb jfbh| dk ~tg`|f`klp|gelfeb- pf||feb- mvfeb lare at rgmifeb- àepkw{ke|mv- cat |hapk ac va{ |hg| hgsk |ta{dmk pm{jdktfeb l{k |a hgdf|{gm ~gfe- kske dgì ~gfe- Wfbaeb `ge hkm~ hktk gmpa% Jgvdk p|tkpp- gexfk|v at lk~tkppfaelkmfsktp tkgpaep cat va{t pmkk~mkppekpp% Fc pa- Wfbaeb ̀ ge hkm~% F| rfmmkw{gmfzk |hk dalv‑p kektbv p`hkjk gel bke|mv hkm~ |hk pkmc *hkgmfeb ac ekgtmv gev àj~mgfe|%




* 7< *

\hk pfj~mk ja|faep ac wfbaeb gtk ac|ke jatk àjcat|gdmk |a ~ktcatj|hge |hk ~ap|{tkp gel p|ge`kp fe vabg% \hktk gtk g ma| ac daaip geltkpa{t`kp gsgfmgdmk |a bk| va{ bafeb rf|h va{t wfbaeb ta{|fek%




* 7; *

@hg~|kt 0?[pk Caalp \a Pmkk~ Dk||kt




* 73 *

Pvea~pfp

G ckr caalp gtk jatk |tfd{|gtv |a ge fj~taskl efbh|"p pmkk~|hge a|hktp% Va{ gmtkglv hgsk hkgtl gda{| rgtj jfmi-

`hgjajfmk |kg gel |{tikv- d{| |hktk gtk a|hktp- mfik dgegegp- ~a|g|akp- ag|jkgm gel dtare dtkgl% Va{ cfel va{tpkmc ltfsfeb

dgì gc|kteaae pgbbfeb kvkmflp1 Hktk gtk g ckr ~afe|ktp aekg|feb caalp |a dk||kt pmkk~%




* 72 *

Vkp‣ F‖j \kmmfeb Va{ \a Kg|

Pmkk~ fel{`feb caalp?

Caalp hfbh fe |tv~|a~hge gtk dkekcf`fgm pmkk~ gflp% ^tfat |a hf||feb |hkpgì- |tv aek at jatk ac |hk cammarfeb caalp |a gppfp| va{ fe pmkk~% \hk dgpf` lkeajfeg|at fe |hkpk caalp fp |hg| |hkv àe|gfe |tv~|a~hge rhf`h hgp dkke lkjaep|tg|kl |a gppfp| pmkk~?

Pkpgjk pkklp P~ftamfeg P~feg`h Dgegegp Cfbp Lg|kp Pav \{tikv Pfmike \ac{

\{tikv Bk| g jke|gm ~f`|{tk ac btgellgl mgp| \hgeipbfsfeb Lgv? g| tkp| ae|hk à{`h- hkgl dgì- dkm| a~ke *gel f| rgp aemv pfx ~%j% F|"p ea| hfp8> vkgtp f|"p |hk |{tikv% \{tikv hamlp |tv~|a~hge- ge gjfeagmigeaf`g`fl |hg| |{tep |a |hk pmkk~ * glsge`feb ek{ta|tgepjf||kt pkta|aefe%\a ckkm |hk |{tikv pmkk~ kehge`kt- |tv kg|feb g |{tikv pgelrf`h 3>

jfe{|kp dkcatk dkl|fjk%

Rgtj jfmi Kw{fsgmke| |a |{tikv- jfmi dkgtp |tv~|a~hge- gel |hk `gm`f{j geljgbekpf{j fe jfmi gppfp| gel kehge`k |hk |tgepf|fae ac |tv~|a~hge |a




* 78 *

pkta|aefe% Gp cat rhk|hkt |hktk"p gev tkgmf|v |a |hk aml p|atv gda{| rgtj jfmi"p pm{jdkt * `g{pfeb ~arktp- |hktk fp ea p|{lv a{| vk|%

F"sk hkgtl cat g maeb |fjk |hg| rgtjfeb |hk jfmi jgikp |hk|tv~|a~hge jatk dfagsgfmgdmk |a |hk dalv% Harkskt ea aek hgp ksktkxk`{|kl g `mfef`gm p|{lv ae rgtj jfmi sp% àml jfmi% Fc |hk flkg ac rgtj jfmi jgikp va{ ckkm gmm rgtj gel c{zzv fepflk- g~~mv f|% Fc f|jgikp va{ rge| |a bgb- b{m~ f| àml% Kf|hkt lftk`|fae- |tv a{| g bmgppge ha{t ~tfat |a dkl|fjk%

^tkske| |hkpk caalp ~tfat |a dkl|fjk gp |hkv"sk dkke lkjaep|tg|kl |afe|ktt{~| pmkk~ ~g||ktep?

Fe|axf`ge|p P{bgt Pg{ktitg{| @aàg

@gcckfek

\kgp # hktdg`ka{p ~mge|p

G lfccktke| a~|fae |a ~tkp`tf~|fae pm{jdkt gflp gtk |kgp jglk ctaj|hkpk hktdg`ka{p ~mge|p rhf`h hgsk phare |a dk baal gp g eg|{tgmpm{jdkt gfl

Ek~k|g `g|gtfg Ha~p Sgmktfge taa| (rhf`h fp fe mfw{fl at `g~p{mk catjp& ^gppfaecmarkt sfek (dtkr rf|h `hgjajfmk&




* 76 *

Pi{mm`g~ @hgjgkjkm{j eadfmfp

Baal sf|gjfe p{~~mkjke|g|faep Fe gllf|fae |a pa{el caalp- |hktk gtk g jkgp{tk ac e{|tf|faegmp{~~mkjke|p |hg| jgv gmpa hkm~ tkjklv pmkk~mkppekpp% @gm`f{j hgpmaeb dkke g``mgfjkl gp g eg|{tgm pm{jdkt gfl% \hfei ac |hk glsf`k |altfei g rgtj `{~ ac jfmi |a bk| dk||kt pmkk~% Va{ gtk gdmk |a bk| dk||kttkp{m|p dv |gifeb 7>>> jb ac @gm`f{j mg`|g|k- at 7;>>*4>>> jb`gm`f{j `hkmg|k% Fc hgsfeb `gm`f{j `hkmg|k- f|‑p p{bbkp|kl |a |gik f| fep~mf| {~ lapkp%

\tv 7>>> jb ac Jgbekpf{j fep|kgl ac ~tkp`tf~|fae pm{jdkt gflp%\hkpk p{~~mkjke|g|faep gtk dkp| |gike gc|kt jkgmp gel g| dkl|fjk

Mfikrfpk hkm~c{m |a bk| jatk dkekcf`fgm pm{jdkt fp D àj~mkx ~m{pkx|tg ~ge|a|hke9 Feapf|am- gel D3% Gmrgvp adpktsk |hk mgdkmtkàjjkelg|faep%

\tv a{| M*|hkgefek gjfeagmigeaf` g`fl%

\hfp fp g cge|gp|f` pm{jdkt gfl' Rhfmk M*|hkgefek lakpe"| dtfeb aepmkk~ f| lakp `gmj |hk ”kebgbkl jfel‚ gel lakp dtfeb ae gm~hgthv|hj g`|fsf|v fe |hk dtgfe% (F|"p gjaeb |hk febtklfke|p mfp|kl feJkmfppg- ge gmm eg|{tgm pm{jdkt gfl%& \hfp ctkk catj gjfeagmigeaf`g`fl- bgfekl ctaj btkke |kg- w{fk|p gel tkmgxkp rf|ha{| pflk kcck`|p%

Gllf|faegm àelf|faep |a bk| jatk dkekcf`fgm pm{jdkt% G lfccktke| `g{pk ac fepajefg jgv fe`m{lk à~~kt gel ftae

feglkw{g`fkp fe gl{m| ckjgmkp% G hgft gegmvpfp a{bh| |a dk laek|a gp`kt|gfe fc p{`h feglkw{g`fkp gtk ~tkpke|%




* 4> *

Ctkph gft- jkmg|aefe- lkàj~tkppfeb rf|h g daai- `gmjfebj{pf`- gel g tkb{mgt p`hkl{mk gtk mfikrfpk kcck`|{gm eg|{tgmpm{jdkt gflp%

Vabg gel a|hkt maapkefeb |k`hefw{kp hkm~ `mkgt |hk jfel gelgddtksfg|k p|tkpp- ~tk~gtfeb |hk dalv cat pmkk~%

Jgik p{tk |a sfpf| va{t ~hvpf`fge |a kmfjfeg|k gev t{lfjke|gtv ~hvpf`gm àelf|fae |hg| jfbh| ~tk`m{lk va{ ctaj pmkk~feb%




* 47 *

@hg~|kt <? O{j~ Ae \hk ârkt Eg~




* 44 *

Pvea~pfp

Pmarmv d{| `kt|gfemv- |hk glsge|gbkp ac |hk `mgppf`- 4>*jfe{|k ~arkt eg~ gtk g`w{ftfeb jatk gìearmklbkjke|- rf|h dfb

àj~gefkp pk||feb {~ pmkk~ ~alp g| |hk accf`k gel jatk pac|rgtkg~~mf`g|faep mfik ^zfzz gppfp|feb |a pk| |hk tfbh| ~arkt eg~

g{tgm p`kek% Hktk"p har |a bk| |hk ~ktck`| eg~%




* 40 *

7> Jfe{|kp Ac Dmfpp

@gelflmv- gm|ha{bh f|"p ac|ke jaìkl- |hk ~arkt eg~ fp gjaeb |hk dkp| |aamp cat d{pv felfsfl{gmp rha hgsk |a tkmv ae `mkgtekpp ac |ha{bh| fe atlkt |a dk |hk jap| kcck`|{gm g| rhg| |hkv la% \ Dgpf`gmmv fc sft|{gmmv gmm ac va{t rati fesamskp |hfeifeb gel rfbbmfeb va{tcfebktp ae g ikvdagtl- dmgìdagtl- at rgsfeb g rtf|feb {|kepfm askt gea|k~gl |hke |hfp jap| ~tadgdmv g~~mfkp |a va{%

Rhg| gtk |hk tkrgtlp ac ~arkt eg~p1

G ~arkt eg~ `ge `g{pk |hk lfccktke`k dk|rkke g dkekcf`fgm flkg gel gkjfeke| flkg% F| `ge kehge`k tkmg|faephf~p- da|h ~ktpaegm gel~tackppfaegm9 dv mk||feb va{ dk||kt `ke|kt ae g felfsfl{gm at bta{~ ac felfsfl{gmp- |hkft jkppgbk- gel kehge`kp va{t gdfmf|v |a àttk`|mv g`|{~ae |hk ekrmv tk`kfskl feca%

Rhg| ~tk`fpkmv fp g ~arkt eg~1

G ~arkt eg~ fp g `{t| eg~- àjjaemv dk|rkke 7> gel 0> jfe{|kpmaeb- gpp{jkl fe |hk jflp| ac |hk lgv fe atlkt |a fesfbatg|k va{ cat|hk ekx| ~gt| ac |hk lgv% ârkt eg~p gtk ea| mfik p|kglv pmkk~- pa va{ rae‑| dk lgzkl gc|kt |gifeb aek% Rhfmk va{ jgv hgsk ”ltkgjp‚- ~arkteg~p gtk jatk tkmg|kl |a jklf|g|fae- rhktk |ha{bh|p gtk ~ktjf||kl |ajask ctaj |hk p{dàep`fa{p |a |hk àep`fa{p jfel gel dgì gbgfe rf|ha{| va{ `ke|ktfeb ae |hkj% ârkt eg~p `ge dk gpp{jkl o{p|

gda{| gevrhktk rhktk va{ gtk gdmk |a c{mmv gel haekp|mv tkmgx% \hkikv fp |hg| f| j{p| dk pajk~mg`k jke|gmmv àjcv% ^hvpf`gm àjcat| fpmfikrfpk `t{`fgm- d{| rf|ha{| |hk jke|gm pamg`k- |hk ~arkt eg~ maapkpf|p kcck`|% \hfp fp rhv pajk~mg`k ~tfsg|k fp ~fsa|gm |a |hk p{``kppc{m~arkt eg~%




* 4< *

Ai- pa har la va{ ~arkt eg~1

\a dkbfe- cfel g ma`g|fae rhktk va{ gtk gdmk |a eg~ {efe|ktt{~|klmv cat g| mkgp| |ke jfe{|kp- at cat |hk l{tg|fae ac va{t ~arkt eg~% Prf|`hacc |hk mfbh|p gel- fc va{ rfph- ~{| ae pajk|hfeb tkp|c{m (at datfeb& |amfp|ke |a% Va{ jfbh| gp rkmm rfph |a ~{| pajk pat| ac ge gmgtj ae%Tkjkjdkt |a bfsk va{tpkmc g| mkgp| g jfe{|k |a kjktbk ctaj |hk eg~~ta`kpp%

Ea|k? Aek `t{`fgm |hfeb |a tkjkjdkt fp |hg| |hk maebkt va{ pmkk~- |hk

lkk~kt va{‑mm ba- gel |hk jatk ~a|ke|fgm va{‑mm dk btabbv rhke va{grgike%

G{lfa gel Mfbh|feb

G{lfa? Fc va{‑sk hgl g ~gt|f`{mgtmv |ta{dmkl lgv- at fc va{ p{cckt ctaj|feef|{p- f| jfbh| dk hkm~c{m |a hgsk pajk ifel ac eafpk fe |hk

dgìbta{el rhf`h va{ gtk gdmk |a da|h maì ae |a gel ~{ph gpflk g||hk pgjk |fjk% \hg|‑p pfe`k fc va{ hgl p{`h g lgv- |hke tkmgxfeb va{tjfel jfbh| |gik |aa maeb- at dk gmjap| fj~appfdmk- {emkpp |hktk"ppajk pa{el |hktk |a ca`{p ae% \hfp jgv dk kxk`{|kl rf|h da|h j{pf`gel p~aike |kx|%

Mfbh|feb? \hfp fp fe tkgmf|v g df| ac g |a{`hv jg||kt% Jap| felfsfl{gmp{tbk cfelfeb g lgti- àjcat|gdmk ~mg`k% Gmm |hk pgjk- |hg|‑p jatk ac g~ktpaegm jg ||kt% Fc va{‑tk ~arkt eg~~feb a{| ac laatp dv g mgik |hke va{ ~mgfemv `ge‑| |{te |hk p{e acc% Gmpa- va{ jfbh| dk fe ge accf`k rhktk va{"tk {egdmk |a àe|tam |hk mfbh|feb% At va{ jfbh| ea| jfel|hk mfbh| g| gmm- at kske ~tkckt f| askt lgti% At va{ jgv jktkmv dkgjaeb |hapk camip rha lae‑| `gtk kf|hkt rgv% Gevrgv- jgik `kt|gfe




* 4; *

va{ iear rhg| mfbh|feb pf|{g|fae fp dk||kt cat va{ gel cfel g rgv |abk| fe|a |hg| ~tfat |a dkbfeefeb va{t eg~%

Rhke va{‑sk lfpàsktkl g ~mg`k- jgik va{t pkmc àjcv dv mvfeb laregel maapkefeb va{t dalv% F|"p `t{`fgm |hg| va{ mgv cg`feb {~- kske fc va{‑tk g pflk * at p|ajg`h*pmkk~kt- gp |hfp ~apk rfmm ikk~ va{t dgì fep{f|gdmk gmfbejke| gel rfmm jgik f| kgpfkt cat va{t dalv |a p~kklfmv {erfel% Kep{tk |hg| va{t pha{mlktp gel gtjp gtk |a|gmmv tkmgxkl%

Ctaj |hfp p~a| f|‑p gmm fe va{t hkgl- mf|ktgmmv% \hk ke|f`kjke| hktk rfmm dk |a p|gt| |hfeifeb ac pajk|hfeb- gev|hfeb- g`|fskmv% Lae‑|' Fc ge flkg

àjkp |a va{t jfel- |hg|‑p cfek- mk| f| dk |hktk- d{| lae‑| `ke|kt ae f|9lae‑| p{p|gfe f|% J ktkmv mk| f| àjk gel ba%

@ke|kt ae va{t dtkg|hfeb% @ke|kt ae har va{t eap|tfmp ckkm rhke gftltgrp fe gel a{|- at har |hk gft ckkmp rhke f| hf|p |hk dgì ac va{t|htag|% Fc va{"tk ~mgvfeb pajk|hfeb- `ke|kt ae |hk pa{el ac |hkfep|t{jke|p at saf`k- d{| la e‑| `ke|kt ae |hk |{ek- at rhg|‑p dkfeb

pgfl% Ikk~ lafeb |hg| gp maeb gp va{ tkw{ftk% \hfp rgv- ea flkg `ge|gik taa|- gel va{t jfel rfmm p|gt| |a {emagl feca cgp|kt% F| jfbh|pkkj |hg| va{t jfel fp ear c{mm gel |hg| va{‑tk àepflktfeb |aaj{`h- d{| tkjkjd kt |hg| va{‑tk ea| |hfeifeb gda{| gev|hfeb- flkgpgtk o{p| ~gppfeb% Va{t jfel fp ear lfp`hgtbfeb fecatjg|fae- gel |hfpfp ~tk`fpkmv rhg| va{ rge| f| |a la%

W{fìmv va{ pha{ml gmjap| ckkm mfik va{‑tk dkbfeefeb |a ltkgj% Va{jfbh|- fe cg`|- la pa% \hg|‑p a%i%% F| jkgep va{‑tk g| kgpk gel va{tjfel fp tkctkphfeb f|pkmc%

Fc va{"sk ge gmgtj- rhke f| bakp acc- jktkmv a~ke va{t kvkp gel mgv |hktk% Va{t gmgtj pha{mle"| dk |aa fe|t{pfsk% Va{ lae‑| rge| |a




* 43 *

ctfbh|ke va{tpkmc a{| ac va{t eg~% Jap| jadfmk ~haekp hgsk gmgtjckg|{tkp rhf`h rfmm pktsk |hfp ~{t~apk% @ke|kt ae va{t dtkg|hfeb gela~ke va{t kvkp% Ckkm va{t dalv gel dkbfe |a p|tk|`h gmaeb% pf| {~ kgpv gel |gik f| gmm fe% Va{t jfel pha{ml dk `mkgt ear%




* 42 *

@hg~|kt ;? Dk||kt Va{t Pmkk~ Rf|h Sfp{gmfzg|fae




* 48 *

Pvea~pfp

\hktk"p ea|hfeb pattfkt |hge mvfeb grgik |hta{bha{| |hkefbh||fjk- rg|`hfeb |hk `maì |fì grgv fep|ge|p iearfeb

va{"mm dk |hk mfsfeb lkgl |hk ekx| lgv% Rhke fepajefg"p daa|febva{ fe va{t pmkk~v hkglkl d{||- {pk g pkmc*lftk`|kl jklf|g|fsk

sfp{gmfzg|fae p|tg|kbv |a w{fk| |hk rhfzz ac g tg`feb jfel%




* 46 *

Pkk Tkmgxg|fae

Hktk‑p g w{fk|feb sfp{gm fjgbk kxkt`fpk |a |tv a{|?

Pf| lare at mfk lare fe g àjcv ~apf|fae% \gik fe g lkk~ dtkg|h%^f`|{tk |hg| |hk kgt|h dkmar va{ hgp dk`gjk dm{k- gp dm{fph gp |hk piv hfbhkt {~% \hk bta{el dkmar va{ fp dm{k lare gp cgt gp va{ gtk gdmk|a maai%

P|tgfbh| acc pkk kektbv btaaskp p~tkglfeb a{| ae |hk {elktpflk ac va{tckk|% Gp va{ dtkg|hk fe- sfp{gmfzk |hk dm{k àma{tfeb ac |hk kgt|h cfmmfeb{~ va{t ckk|% Va{t dtkg|h fp ~{mmfeb fe |hk àmat dm{k fe ctaj |hkbta{el mfik dm{k*àmatkl Iaam*Gfl |hta{bh g ltfeifeb p|tgr% Gp va{tckk| p|gt| |a cfmm rf|h |hk àmat dm{k- va{ dtkg|hk a{| dm{k gft ctaj va{tm{ebp dv va{t ja{|h gel eapk% Gel gp va{ dtkg|hk a{| |hfp dm{k gft- va{ pkepk |hg| f| fp `gttvfeb grgv p|tkpp gel |ftklekpp ctaj va{t dalv%P|tkpp gel rkgtfekpp pfj~mv ba grgv fe|a |hk gft%

Gp va{ ba catrgtl |a dtkg|hk fe |hfp lkmfbh|c{m dm{k àmat- f| aazkp fe|aksktv j{p`mk- ksktv `kmm ac va{t geimk oafe|- va{t `gmc j{p`mk- va{tiekk oafe|- va{t |hfbh j{p`mk- {~ |a va{t hf~ oafe|- va{t gdlajke-gel va{t `hkp|%

G| |hk pgjk |fjk dm{k dtkg|h fp bk||feb dtkg|hkl a{| ctaj va{t m{ebp-

`gttvfeb acc gmm |hk |kepkekpp- gmm |hk gexfa{pekpp- gmm |hk p|tkpp- gelgmm |hk rkgtfekpp ctaj va{t dalv%

\hk àam dm{k àmat fp mfik g pha| cfmmfeb va{t gtj j{p`mkp- va{tpha{mlkt oafe|p- va{t ekì- va{t cg`k- gel va{t hkgl% Ksktv daek fe va{t dalv fp c{mm ac maapkefeb- w{fk|feb dm{fph àmat%




* 0> *

Gmm |hk p|tkpp gel rkgtfekpp hgp mkc| va{t dalv% _kta p|gvp ae d{| àam-w{fk|- {erfelfeb- m{x{tfa{p dm{k% Tkmfph fe |hk bmatfa{p dm{k àmat catgp maeb gp va{ `gtk |a% \hke gmmar f| |a sg~atfzk ctaj ksktv ~atk ac va{t dalv- gmmarfeb va{ |a ckkm tkmgxkl- ctkphkekl {~- gel |a|gmmv g|tkp|%

Sfp{gmfzg|fae fp aek p|tg|kbv |hg| {|fmfzkp |hk jfbh| ac va{t jfel |ahkm~ eg|{tgmmv jkel va{t dalv% Kxkt`fpkp mfik |hfp aek rati dkp| rhke va{"tk fe ge {ep|tgfekl p|g|k% G||kj~| |hkj l{tfeb jklf|g|fae-pkmc*p{bbkp|fae- at vabg%




* 07 *

@hg~|kt 3? ^tabtkppfsk J{p`mk Tkmgxg|fae Cat Dk||kt Pmkk~




* 04 *

Pvea~pfp

^tabtkppfsk J{p`mk Tkmgxg|fae (^JT& fp g dgeb*{~ p|tg|kbv cat tkl{`feb |a|gm dalv |kepfae gel bk||feb dk||kt pmkk~% Gp va{tkhkgtpk |kepfeb gel tkmgxfeb gmm |hk j{p`mk bta{~p fe va{t

dalv- va{ gtk gdmk |a jask |a g gddtksfg|kl ~ta`kl{tk- Lkk~ J{p`mk Tkmgxg|fae rhktk va{ w{fìmv {erfel va{t rhamk

dalv% Gp va{ àjk lare |hk |kepfae va{ `gttv fe va{t dalv-va{t rhamk dkfeb rfmm ckkm mkpp |kepfae gel va{"mm keoav

fe`tkgpkl ~hvpf`gm gel kja|faegm hkgm|h gp rkmm gp dk||kt

pm{jdkt% Hktk‖p har |a bk| bafeb %




* 00 *

Tkmgx Gmm Ac F|

\hk ~hvpf`gm àj~aeke| `gmmp cat |hk |kepfeb gel tkmgxfeb ac j{p`mkbta{~p askt |hk gtjp- mkbp- cg`k- p|ajg`h gel `hkp|% Rf|h |hk kvkpph{| gel fe g p{``kppfsk ~g||kte- g |kepfae fe g bfske j{p`mk bta{~ fp~{t~apkc{mmv `g{pkl cat g~~taxfjg|kmv |ke pkàelp gel |hkelfp`hgtbkl cat |rke|v pkàelp dkcatk bafeb gmaeb rf|h |hk ekx|j{p`mk bta{~%

\hk jke|gm àj~aeke| `ke|ktp ae |hk lfccktke`k dk|rkke |hk ckkmfebp

ac |hk |kepfae gel tkmgxg|fae% Gp |hk kvkp gtk ph{|- aek fp fj~kmmkl |a`ke|kt ae |hk pkepg|fae ac |kepfae gel tkmgxg|fae% Fe ~ktpaep rf|hgexfa{pekpp- |hk jfel ac|ke |hfeip $F lae"| iear fc |hfp rfmm rati$ at$Gj F kx~ktfke`feb f| vk|%$ Fc p{`h fp |hk `gpk- |hk ~ktpae fp |aml |apfj~mv `ke|kt ae |hk ckkmfebp ac |hk |kepkl {~ j{p`mk% Dk`g{pk ac |hkckkmfebp ac rgtj|h gel rkfbh|fekpp gtk ckm| fe |hk tkmgxkl j{p`mk gc|ktf|"p |kepkl {~- g jke|gm tkmgxg|fae fp kx~ktfke`kl gp g tkp{m|%

7% Ae`k va{ hgsk ca{el g w{fk| ~mg`k gel g ckr ctkk jfe{|kp |atkhkgtpk ~tabtkppfsk j{p`mk tkmgxg|fae- pf| lare at mfk lare geljgik va{tpkmc kgpv%

4% P|gt| a{| dv |kepfeb {~ gmm |hk j{p`mkp fe va{t cg`k% @aep|f|{|k g|fbh| btfjg`k- ph{| va{t kvkp gp |fbh|mv gp àe`kfsgdmk- `mfe`h va{t|kk|h- kske jask va{t kgtp {~ fc va{ gtk gdmk |a% @gttv ae |hfp ~gt| cat

|hk à{e| ac 8 gp va{ dtkg|hk fe%

0% Ear dtkg|hk a{| gel maapke {~ ke|ftkmv% Mk| va{t cg`k ba |a|gmmv maapk- gp fc va{ rktk pmkk~feb% Ckkm |hk |g{|ekpp aazk ctaj va{t cg`fgmj{p`mkp- gel lkmfbh| fe |hk ckkmfeb%




* 0< *

<% Cammarfeb- rhammv |kepk {~ va{t ekì gel pha{mlktp- ae`k gbgfe dtkg|hfeb fe gel à{e|feb |a 8% \hke dtkg|hk a{| gel maapke {~%

;% @gttv ae lare va{t dalv- l{~mf`g|feb |hk ta{|fek rf|h |hkcammarfeb j{p`mk bta{~p?

@hkp| P|ajg`h \a|gm tfbh| gtj Tfbh| catkgtj gel hgel (kp|gdmfphfeb g cfp|& Tfbh| hgel \a|gm mkc| gtj Mkc| catkgtj gel hgel (ae`k gbgfe- kp|gdmfphfeb g cfp|& Mkc| hgel D{||aìp \a|gm tfbh| mkb Markt tfbh| mkb gel caa| Tfbh| caa| \a|gm mkc| mkb Markt mkc| mkb gel caa| Mkc| caa|

3% Cat |hk gddtksfg|kl sgtfg|fae- rhf`h mk|p fe o{p| < `hfkc j{p`mkbta{~p?

Cg`k Ekì- pha{mlktp gel gtjp P|ajg`h gel `hkp| D{||aìp- mkbp gel ckk|

Tg~flmv `ke|ktfeb ae kg`h bta{~ aek gc|kt |hk a|hkt- rf|h tkhkgtpgm va{ gtk gdmk |a tkmgx va{t dalv mfik ―mfw{fcfkl tkmgxg|fae‑ ~a{tkl a{|




* 0; *

ae va{t hkgl gel f| cmarkl lare gel |a|gmmv àsktkl va{% Va{ gtkgdmk |a {pk ~tabtkppfsk j{p`mk tkmgxg|fae |a tg~flmv lk*p|tkpp gev |fjkgp rkmm gp |a tkglv va{t dalv cat g baal efbh|p pmkk~%




* 03 *

@hg~|kt 2?[|fmfzk Tkmgxg|fae Tkp~aepk




* 02 *

Pvea~pfp

\hk tkmgxg|fae tkp~aepk fp g p|g|k |hg|"p a~~apf|k |a |hk |kepfaetkp~aepk% ^tg`|f|faektp ac \tgep`kelke|gm Jklf|g|fae `mgfj

|hkv `ge markt |hkft dmaal ~tkpp{tk rf|h |hfp |k`hefw{k%




* 08 *

Gea|hkt Tkmgxg|fae Jk|hal

[~ae dkfeb p|{lfkl f| rgp ca{el |hg| ~tg`|f`ktp ac |hfp |k`hefw{kà{ml pmar |hkft dtkg|hfeb dv |rke|v*cfsk ~kt`ke|- lfjfefph |hkftaxvbke àep{j~|fae dv pkske|kke ~kt`ke|- markt |hkft dmaal~tkpp{tk- gel pmar lare |hkft ~{mpk tg|k%

Fe atlkt |a jgik |hk |k`hefw{k jatk g~~tag`hgdmk gel p`fke|fcf`-tkpkgt`hktp tkjaskl |hk Kgp|kte tkmfbfa{p cg`|at gel àelkepkl |hk dgpf` p|tg|kbv ac \tgep`kelke|gm Jklf|g|fae- rhf`h fp pgfl |a dk g

àj~aeke| ac ksktv jgoat tkmfbfa{p |tglf|fae at jklf|g|fsk ~g||kte “|hk tk~kg|feb ac g ratl- pa{el- ~tgvkt- at ~htgpgm flfaj |a |hkkx`m{pfae ac a|hkt |hfeifeb%

Earglgvp- |hfp |k`hefw{k hkm~p felfsfl{gmp jgegbk |hk ekbg|fskkcck`|p ac p|tkpp gel tkl{`k p|tkpp*tkmg|kl pvj~|ajp gp rkmm gpfj~task |hkft pmkk~%

Har |a g`àj~mfph |hk p|tg|kbv?

7% Lfpàskt g `gmj gel w{fk| ~mg`k gel pf| lare fe g àjcv ~apf|fae% G||kj~| |a maapke {~ gmm va{t j{p`mkp%

4% Ph{| va{t kvkp%

0% Pkmk`| g ratl- ~htgpk- at ~tgvkt |a `ke|kt ae |hg| hgp ~gt|f`{mgtjkgefeb |a va{- fp pk`{tkmv taa|kl fe va{t dkmfkc pvp|kj- at jgikp va{ckkm g| ~kg`k g ckr kxgj~mkp gtk $aek$- $pktkef|v$- $F gj rf|h va{Matl$- $F gj aek rf|h |hk {efsktpk$- at kske g ratl mfik $|hgeic{m$%




* 06 *

<% \gik g dtkg|h pmarmv gel eg|{tgmmv% Dtkg|hk fe |hta{bh va{t eapkgel hkpf|g|k cat g à{~mk ac pkàelp% Dtkg|hk a{| |hta{bh va{t ja{|h-ae`k gbgfe hkpf|g|feb cat g à{~mk ac pkàelp% Ratlmkppmv pgv va{tca`{p ratl- ~htgpk- at ~tgvkt gp va{ dtkg|hk a{|%

;% La ea| àe`kte va{tpkmc gda{| har rkmm va{ gtk lafeb gel la ea|ckkm dglmv fc |ha{bh|p at ckkmfebp |tkp~gpp fe va{t jfel% Jktkmv pgv |a va{tpkmc $Ah rkmm$ gel ba dgì |a va{t tk~kg|feb%

3% Rhke |hk |fjk àjkp |a |hk kel- tkjgfe grgtk ac va{t dtkg|hfeb d{| pf| lare w{fk|mv% Bk||feb grgtk ac rhktk va{ gtk- pmarmv a~ke {~

va{t kvkp gel tfpk df| dv df|%

\hfp p|tg|kbv fp bkektgmmv ~tg`|f`kl cat |ke |a |rke|v jfe{|kp ~kt lgv-at g| |hk mkgp| 0 |a < |fjkp g rkki%

Fc va{ hgsk |a ikk~ |tgì ac |hk |fjk- |tv {|fmfzfeb ge gmgtj at |fjktpk| ae |hk pjgmmkp| sam{jk- pa va{ lae"| hgsk |a ikk~ sfkrfeb va{t

rg|`h at `maì%

P|tkpp `ge `g{pk pksktk rkmmekpp ~tadmkjp gel- fe kx|tkjk `gpkp- `gefel{`k lkg|h% Rhfmk p|tkpp jgegbkjke| |k`hefw{kp hgsk dkke phare|a hgsk g ~apf|fsk kcck`| ae tkl{`feb p|tkpp gel dk||ktfeb pmkk~- |hkv"tkcat b{flge`k aemv- gel tkglktp pha{ml |gik |hk glsf`k ac cf||febmv w{gmfcfkl hkgm|h `gtk ~tasflktp fc |hkv hgsk gev àe`ktep askt p|tkpp*tkmg|kl fmmekppkp at fc p|tkpp fp `g{pfeb pfbefcf`ge| at ~ktpfp|ke|{ehg~~fekpp gel mapp ac pmkk~%




* <> *

@hg~|kt 8?[pk Gtajg|hktg~v




* <7 *

Pvea~pfp

Gtajg|hktg~v fp bkektgmmv {pkl |a cg f̀mf|g|k p|tkpp tkmfkc- d{|

f|"p gp rkmm {pkc{m fe glltkppfeb pmkk~ lfpatlktp% Gtajg|hktg~vfp |hk |hktg~k{|f` {|fmfzg|fae ac kppke|fgm afmp |a àjcat| gel jkel- gel f| fp gjaeb |hk cgp|kp| btarfeb àj~mkjke|gtv

|hktg~fkp fe |hk Rkp|kte ratml%




* <4 *

Pjkmm Va{t Rgv \a Baal Pmkk~

Fe gtajg|hktg~v- |hk kppke|fgm afmp gtk {|fmfzkl |a~f`gmmv fep|kgl ac dkfeb |gike fe|ktegmmv% \hk kppke|fgm afmp gtk pgfl |a ~kti {~ ge gtkg ac |hk dtgfe- ieare gp |hk mfjdf` pvp|kj |hg| àjjgelp jaal gelkja|fae% Cftj p`fke|fcf` dgìfeb cat gtajg|hktg~v fp lkcf`fke|- d{||hktk"p feca- rf|ha{| la{d|- |hg| jgev felfsfl{gmp cfel f| g paa|hfebàj~mkjke| |a a|hkt pkmc*hkm~ jkgp{tkp |a kgpk p|tkpp- ~taja|ktkmgxg|fae dkhgsfat- gel gfl fe pmkk~ gp ~gt| ac |hkft dkl|fjktkglvfebp% Pa va{ jfbh| ~tkckt |a bfsk f| g |tv%

\a gppfp| fe tkp|atfeb tkp|c{m pm{jdkt- va{ gtk gdmk |a |tv {|fmfzfebkppke|fgm afmp aek dv aek at fe àjdfeg|fae% \hk kppke|fgm afmp gtk|v~f`gmmv gsgfmgdmk g| hkgm|h caal p|atkp- rhfmk |hkpk lgvp jgev ~hgtjg`fkp gp rkmm `gttv g sgtfk|v ac |hk afmp% \hk jap| eatjgmmv glsa`g|kl afm cat ~taja|feb pmkk~ fp mgskelkt- d{| |hktk gtk g ma| ac a|hktp |hg| jgv hgsk g paa|hfeb kcck`|%

\tv a{| gllfeb g à{~mk ac lta~p ac kppke|fgm afm |a rgtj rg|kt cat g{erfelfeb dg|h at caa|dg|h- at p~tf|z |hk afm ae|a g hgeifk at pjgmm~fmmar% Va{ gtk gdmk |a gp rkmm {|fmfzk g ckr lta~p |a g hkg| lfcc{pktekgt va{t dkl |a lfp~ktpk |hk p`ke| |hta{bh |hk taaj at {pk g~gt|f`{mgtmv jglk tfeb |hg| `ge dk ~mg`kl ae |hk kmk`|tf`*mfbh| d{md ac g dklpflk mgj~9 |hk hkg| ac |hk d{md `ft`{mg|kp |hk p`ke|%

Va{ jgv gp rkmm ~tkckt |a |tv dmkelfeb |hk tkmgxfeb dkekcf|p ac gtajg|hktg~v gel jgppgbk dv jgifeb va{t are p`ke|kl jgppgbk afm%Lfm{|k aek |a 0 lta~p ac kppke|fgm afm ~kt |kgp~aaec{m ac ge {ep`ke|kl`gttfkt afm- mfik gmjael at btg~k*pkkl afm% (La ea| {|fmfzk {elfm{|klkppke|fgm afm dv ~mg`feb lftk`|mv ae |a va{t pife%& Pfe`k pajkfelfsfl{gmp gtk jatk pkepf|fsk |a |hk afmp |hge a|hkt ~ka~mk- dkbfe




* <0 *

rf|h |hk mf||mkp| gja{e|- gel kx~ktfjke| |fmm va{ lk|ktjfek |hkàjdfeg|fae |hg| ratip dkp| cat va{%

Tkpkgt`h fp dkbfeefeb |a àecftj mgskelkt"p |tgew{fmfzfeb w{gmf|fkp%F|"p dkke lfpàsktkl |a mkeb|hke |a|gm pmkk~ |fjk- p|k~*{~ lkk~ pmkk~-gel jgik felfsfl{gmp ckkm tkfesfbatg|kl% F| pkkjp |a rati dk||kt catgl{m| ckjgmkp- jgvdk dk`g{pk rajke |kel |a hgsk g jatk fe|kepkamcg`|atv jalgmf|v%

\hk dkekcf`fgm |hfeb gda{| mgskelkt fp |hg| f| p|gt|p |a rati w{fìmv%Ae`k gbgfe |tv ~mg`feb g mgskelkt pg`hk| {elkt va{t ~fmmar at ~mg`k

aek |a |ra lta~p ac mgskelkt kppke|fgm afm fe g hgeifk% At gll pksktgmlta~p ac mgskelkt afm |a g dg|h ** |hk lta~ fe dalv |kj~ktg|{tk gc|kt g rgtj dg|h gp rkmm gppfp|p rf|h dk||kt pmkk~%

Va{ `ge gp rkmm jgik g prkk| pjkmmfeb pmkk~ ~fmmar%

Hgsfeb g ~mkgpge| p`ke| cfmmfeb {~ va{t eap|tfmp rhke va{ bk| fe|a dkl

jfbh| hkm~ va{ lta~ acc |a ltkgjmgel% G ~ktc{jkl ~fmmar fp aek rgv |a ~tal{`k |hfp kcck`|% \a `tkg|k g p`ke|kl ~fmmar- va{ gtk gdmk |a-eg|{tgmmv- p~tgv g mf||mk ac kppke|fgm afm ae|a va{t tkb{mgt ~fmmar% D{| va{ gtk gdmk |a gp rkmm `tkg|k ge hktd*cfmmkl pmkk~ ~fmmar dv jfxfebgtajg|f` hktdp gel pkrfeb |hkj fe|a g pjgmm ~fk`k ac pac| cgdtf`% Va{"mm rge| |hk ~fmmar |a dk jalkp| gel cmg|- pa va{ gtk gdmk |a pmf~ f|fe|a va{t tkb{mgt ~fmmar pmf~- ae |a~ ac va{t tkb{mgt ~fmmar% Hktk"p gprkk| d{| ~arktc{m jfx|{tk cat ge hktdgm ~fmmar?

< ~gt|p ltfkl a{| mgskelkt mkgskp 4 ~gt|p ltfkl a{| ha~p 4 ~gt|p ltfkl a{| tapk ~k|gmp 7 ~gt| ltfkl a{| `hgjajfmk




* << *

7 ~gt| ltfkl a{| mkjae dgmj

\hk hktdp cfegmmv mapk |hkft p`ke| gel a{bh| |a dk tk~mg`kl gc|kt gda{|efek |a |rkmsk jae|hp%




* <; *

@hg~|kt 6? Lakp Pmkk~ Tkgmmv Gcck`| ^tal{`|fsf|v




* <3 *

Pvea~pfp

La va{ cfel va{tpkmc jgifeb jatk gel dfbbkt jfp|gikp1




* <2 *

F| Jgikp G Lfccktke`k

Va{ jfbh| ekskt hgsk dm{elktkl pa ltgjg|f`gmmv- d{| |hk allp gtk va{"tk ea| bk||feb |hk 2 |a 8 ha{tp ac efbh|mv ph{|kvk kx~kt|p gbtkk va{ tkw{ftk% Rhfmk g ckr hfbh*g`hfksfeb ke|tk~tkek{tp dagp| ac |gifebjfefjgm z"p- tkpkgt`h lkjaep|tg|kp |hg| a{t pmkk~ ekklp gtkgp|aefphfebmv àepfp|ke|% Fc va{ cgfm |a bk| g| mkgp| 2 efbh|mv ha{tp- va{"tk mfikmv a~ktg|feb g| g àbef|fsk lfpglsge|gbk%

Gel va{t hkgm|h gel va{t d{pfekpp jfbh| dk ~gvfeb |hk ~tf`k%D{pfekpp arektp pkkj |a phgtk g hkc|v gjdfsgmke`k |argtl pmkk~- da|h `tgsfeb gel ap|tg`fzfeb f|% \hg|"p ~gt|f`{mgtmv |t{k fe |hfp dglkàeajv * g tk`ke| ~amm ca{el |hg| pjgmm*d{pfekpp arektp gtk ratifeb maebkt- |hgeip |a |hk lk`mfek * gel l{tfeb g p|gt|{~ p|gbk%

Pa rhg|1 Va{ kew{ftk% Gtke"| va{ jatk ~tal{`|fsk rhke va{ rati kfbh|kke ha{t lgvp1 @ge"| va{ o{p| phatk {~ va{t ltaa~v kvkmflp dv larefeb vk| gea|hkt `{~ ac àcckk1

[ecat|{eg|kmv- ea% Ekr p`fke|fcf` tkpkgt`h lkjaep|tg|kp |hg| bafeb rf|ha{| kea{bh pmkk~ cat jatk |hge ge a``gpfaegm lgv at |ra `ge ~mgv hgsa` ae va{t rkmmekpp- jkjatv- àe`ke|tg|fae- |kj~kt- gel gdfmf|v |a gttfsk g| lk`fpfaep * kske fc va{ dkmfksk va{"tk lafeb gmm tfbh|%

Fc va{ tkw{ftk g baal tkgpae |a dkbfe pgìfeb a{| kgtmfkt at pmkk~febmg|kt- hktk f| fp% F| |{tep a{| |hg| cgt ctaj dkfeb g |fjk rgp|kt- pmkk~jgikp va{ cf||kt- pjgt|kt- gel g jatk dkekcf`fgm mkglkt * gel jfbh|kske vfkml btkg| |ha{bh|p cat btarfeb va{t d{pfekpp%




* <8 *

\hk ksflke`k |hg| pmkk~ jg||ktp fp feàe|taskt|fdmk gel ~kt~k|{gmmv btarfeb% Mk|"p dkbfe rf|h g ctkphmv lfpàsktkl mfei dk|rkke pmkk~ mappgel pktfa{p pfìekppkp mfik lfgdk|kp gel `ge`kt% G 4>>8 p`fke|fcf`tkpkgt`h g| |hk [efsktpf|v ac @hf`gba"p p`haam ac jklf`fek ik~| va{eb-hkgm|hv sam{e|kktp gmkt| cat gmm d{| < ha{tp g efbh| cat 3 efbh|pt{eefeb% \hk tkp{m|ge|? \hk mkskmp ac p{dok`|p" hatjaekp phfc|kl *~gt|f`{mgtmv g hatjaek `gmmkl mk~|fe |hg| dkgtp ae g~~k|f|k% \hkv ba|tgskea{pmv h{ebtv- b{m~feb lare ~fzzg gel f`k `tkgj maeb gc|kt|hkv"l hgsk ckm| c{mm bkektgmmv- gel |hkft dmaal bm{àpk pha| {~ |a ~tk*lfgdk|f` mkskmp * ge jkeg`feb tkp{m| gc|kt mkpp |hge aek rkki ac ~aatpmkk~%

A|hkt gegmvpkp tk~kg| |hapk tkp{m|p pa tkb{mgtmv |hg| tkpkgt`hktp ear |t{p| |hg| ea| bk||feb kea{bh pmkk~ fp g mkgl `g{pk ac adkpf|v gellfgdk|kp- da|h ac rhf`h gtk ae |hk tfpk g`tapp |hk à{e|tv% G| |hk pgjk|fjk- |hk RHA hgp g``{j{mg|kl lg|g ctaj gta{el |hk Kgt|h pharfeb|hg| pmkk~ mapp lk~tkppkp |hk fjj{ek pvp|kj- |a |hk ~afe| rhktk RHA fp |hfeifeb gda{| mgdkmfeb `htaef` pmkk~ mapp g `gt`feabke-

àj~gtgdmk |a |adg`à gel gpdkp|ap%

Fc va{"sk kskt dkke pa |ftkl a{| |hg| va{ hgl |a tktkgl |hk pgjk~gtgbtg~h pksktgm |fjkp |a btf~ f|p jkgefeb gel paae dmgeikl a{| rhg| va{ tkgl- va{ gmtkglv iear rhg| pmkk~ feskp|fbg|atp hgsk mg|kmv lkjaep|tg|kl gda{| |hk kcck`|p ac |aa mf||mk pgì |fjk ae ~tal{`|fsf|v%

Aek kx~ktfjke| g| g p`haam ac jklf`fek ik~| p{dok`|p {~ {e|fm ca{t G%J%- raik |hkj g| kfbh| G%J%- gel |hke ckl |hkj g pktfkp ac |kp|plkpfbekl |a jkgp{tk jkjatv- sfbfmge`k- gel |hk gdfmf|v |a tkg`|w{fìmv |a ctkph lg|g% \hk tkpkgt`hktp rktk p|gt|mkl |a cfel |hg|p{dok`|p" jke|gm g`{f|v pm{j~kl jgtiklmv gc|kt o{p| aek efbh| gelik~| cgmmfeb rf|h kg`h p{``kppfsk efbh| ac < ha{tp" pmkk~% Kske jatk




* <6 *

lfp|tkppfeb? \hk p|{lv"p sam{e|kktp rktk feàbefzge| ac |hkftlk|ktfatg|fae% Aek rajge- pa |ftkl |hg| phk à{ml dgtkmv pgv hktegjk- rgp gmm |hk pgjk p{tk phk rgp gdmk |a ltfsk hajk%

Tkbgtlmkpp har j{`h va{ dkmfksk va{"tk g`hfksfeb rhke va{ ~{mm gegmm*efbh|kt- f|"p mfikmv |a g mkppkt lkbtkk |hge rhg| va{ à{mlg`àj~mfph fc va{ ba| pajk pmkk~ |hke tk|{tekl |a rati% G p|{lv bgsk sam{e|kktp g mfp| ac ratlp |a jkjatfzk gel |hke rktk ik~| gmkt| cat|rke|v*ca{t ha{tp- |hkft ~arkt |a tk`gmm |hk ratlp ckmm dv cat|v+%Jkjatv dk||ktp l{tfeb pmkk~- pa |hg| fc va{ bk| g c{mm 2 at 8 ha{tppmkk~ |aefbh|- va{t tk`gmm ac gmm |hg| hg~~kekl |algv rfmm dk |rke|v+

|a |hft|v+ phgt~kt |hge f| fp lftk`|mv gc|kt |hk lgv"p kske|p hg~~ke% Eaaek fp cat `kt|gfe vk| rhv |hfp fp pa%

Cat ke|tk~tkek{tp- |hk cfekp| tkgpae |a bk| kea{bh ph{|kvk jfbh| dk|a gsafl jgifeb lkepk- àp|mv lk`fpfaep% G pmkk~ tkpkgt`hkt tk`ke|mv bgsk 0 bta{~p ac p{dok`|p |hk pgjk ~fk`kp ac lg|g% \hapk rha rgmiklacc gel p~ke| g| mkgp| 2 ac |hk ekx| 74 ha{tp pmkk~feb rktk gdmk |a

dtgel dtaglkt gel jatk m{`fl àeek`|faep |hge |hapk rha lfle"| bk|j{`h (at gev& pmkk~ at |hapk rha g||kj~|kl |a gegmvzk |hk lg|g tfbh|grgv%

G ma| ac p{``kppc{m @KAp lfp`{pp hgsfeb baal fep|fe`|p% F"l gtb{k |hg|gmm |hkv"tk lafeb fp ~ktjf||feb |hkjpkmskp g| mkgp| |rkmsk ha{tp |ajgtfeg|k |hk lg|g |hkv gdpatd * gel fc |hapk |rkmsk ha{tp fe`m{lkpajk pmkk~- |hkv bk| kske cfekt tkp{m|p%




Rtg~~feb [~

\hk jatk ~tasfe`k va{ hgsk- |a g btkg|kt kx|ke| |hk mgì ac pmkk~ h{t|p va{% Ke|tk~tkek{tp tkw{ftk jatk pmkk~ |hgejap| felfsfl{gmp- ea| mkpp- vk| pkmlaj g`w{ftk kea{bh-

~gt|f`{mgtmv fe |hkpk |{td{mke| kàeajf`gm |fjkp% \hktk"p gjke|gmf|v |hg| sgm{kp d{tefeb lare |hk jflefbh| afm%

Harkskt ae`k va{ tkàbefzk har f| gcck`|p va{- ~{t~apkmv

lk~tfsfeb va{tpkmc ac pmkk~ fp g`|{gmmv pat| ac l{jd% Pa fpea| lafeb ksktv|hfeb va{ `ge |a bk| dk||kt pmkk~%

Ha~kc{mmv |hfp daai hgp bfske va{ |hk |aamp |a hgskg lfccktke| maai g| g`w{ftfeb g dk||kt efbh|p pmkk~%

Documents

Sleep Like A Pro