Gjjst Xjur Elturl` Dedriy 1; Shnp`d Dxdrchsds lea Wdchpds fjr Dvdryaly
Sleay Qlhbyu Qlhbyu Bume Smhnu Smhnu
Gjjst Xjur Elturl` Dedriy 1; Shnp`d Dxdrchsds lea Wdchpds fjr Dvdryaly
Sleay Qlhbyu Qlhbyu Bume Smhnu Smhnu
[ug`hsmdr‘s Ejtd L`` hefjrnlthje he tmhs gjjb mls gdde cjnph`da lccjrahei tj tmd pug`hsmdr‘s gdst bejw`daid lea gd`hdf. [djp`d rdlct he ahffdrdet wlys, mjwdvdr, lea tmdrdfjrd edhtmdr tmd pug`hsmdr ejr tmd lutmjr cle, fjr heahvhaul` clsds, prjvhad l iulrletdd ls tj tmd dffdcthvdedss jr mlrn`dssedss jf tmd lpp`hclthjes adscrhgda mdrdhe. He clsds jf sdrhjus pmyshcl` jr ndetl` mdl`tm cjecdres, p`dlsd cjesu`t l pmyshchle, l`tdrelthvd prlcththjedr, jr psycmj`jihst.
Qmd f`jw jf yjur jwe mdlrt Jpde yjursd`f tj tmd sjurcd jf yjur pjwdr. Wdl`hzd tmlt dvdrytmhei hs l`rdlay prdsdet whtmhe yju.
Fhrst dahthje 7;<8 Sleay Qlhbyu Bume Smhnu Gjjst yjur Elturl` Dedriy 1; Shnp`d Dxdrchsds lea Wdchpds fjr Dvdryaly Qmhs Dei`hsm Dei`hsm dahthje © 7;<8 Dlrtmalecdr Dlrtmalecdr IngM Dei`hsm trles`lthje © 7;<8 ONS gjjbs @@[ Dahthei gy ONS gjjbs @@[ (www.onsda (www.onsdahtjrhl`.cjn) htjrhl`.cjn) Jrhihel``y pug`hsmda ls? Yls ahd Dedrihd zun F`hdÚde grheit? Adr b`dhed Dedrihdrltidgdr fðr odade Qli Yjr`a © 7;<3 Scmhredr Vdr`li, Alrnstlat, Idrnley L`` rhimts rdsdrvda. Ej plrt jf tmhs gjjb nly gd rdprhetda jr rdprjaucda jr uth`hzda he ley fjrn jr gy ley d`dctrjehc, ndcmlehcl`, jr jtmdr ndles, ejw bejwe jr mdrdlftdr hevdetda, hec`uahei pmjtjcjpyhei lea rdcjrahei, jr he ley hefjrnlthje stjrlid jr rdtrhdvl` systdn, whtmjut pdrnhsshje he wrhthei frjn tmd pug`hsmdr. Cjvdr adshie? AdshieHsHadethty.cjn cjn Cjvdr hnlids? Sdrmhh Xurbhv (njuetlhe wjnle), vdctjrtltu (sue rlys), gjtm smuttdrstjcb.cjn Qypdsdtthei lea `lyjut? AdshieHsHadethty AdshieHsHadethty.cjn .cjn Qypdsdt he Ymhtnle lea Nyrhla [rhetda lea gjuea he Cmhel gy Nhals [rhethei @ta. HSGE 89=-< 89=-<-67;44-891-< -67;44-891-< (prhet) HSGE 89=-<-67;44-894-= (d-gjjb) [ug`hsmda gy Dlrtmalecdr, le hnprhet jf Heedr Qrlahthjes www.dlrtmalecdrgjjbs.cjn, www.dlrtmalecdrgjjbs .cjn, www.heed www.heedrtrlahthjes.cjn rtrlahthjes.cjn
Qmdrd hs ejtmhei he dxcdss tmdrd, lea ejtmhei nhsshei. Ejtmhei mls gdde lcmhdvda lea ejtmhei edi`dctda. Qmdrd hs edhtmdr rhimt ejr wrjei, edhtmdr ijja ejr gla. Hf yju tru`y fj``jw tmd heedr vjhcd
jf yjur mdlrt, yju wh`` edvdr ahslppjhet yjursd`f. yjursd`f. Sleay Qlhbyu Bume Smhnu
Cjetdets Hetrjaucthje
6
8
Qlpphei yjur tmynus i`lea <<
Wj``hei yjur fddt <3
Smlbhei dxdrchsd <9
Arhebhei mjt wltdr <8
L`tdrel td grdltmhei 7<
Dyd gltm
Guaaml‘s rhcd sjup 18
Qmd nhcrjcjsnhc jrght 47
[rhnl` scrdln
Edrvd ghscuhts
73
4=
Dnjthjes he gl`lecd 6;
Gung`d gdd grdltm 6=
Jh` pu``hei
Dyd dxdrchsds
78
3<
L gltm fjr tmd sdesds 66
33
JN? L wjra jf pjwdr 34
Yl`bhei glcbwlra 39
Qmd guttdrf`y fheidr ilnd 38
Addp rd`lxlthje? Smlvlslel 91
Stleahei `hbd l trdd 1<
Qmd pjwdr jf l snh`d 13
Wugghei yjur fheidrelh`s 14
Gd``y nlsslid
Elsl` hrrhilthje
19
=3
Gjay tlpphei 74
Dedriy arheb
Ylsmhei yjur flcd 79
Swheihei yjur lrns <4
Dlr nlsslid
[jwdr arheb
41
46
Cjnghei yjur mlhr 67
@jei-`hfd grdltmhei 61
9;
Gjay nlsslid whtm jh` 97
@hvdr c`dlesd
Sdl sl`t gltm
Dedriy euts
96
98
=<
C`dleshei yjur jutdr lea heedr wjr`as =4
Wjtlthei yjur ojhets ==
C`dleshei yjur tjeiu d 8;
Dxdrchsd rjutheds
Fhtedss arheb
87 Dph`jiud 81 87 81 Lcbejw`daindet 84 Lgjut t md lu tmjr 84 [hcturd crdahts 86
Hetrjaucthje Hetrja ucthje Qmd Cmhedsd cl`` ht qh, tmd Olpledsd bh , lea tmd Heahles prlel. Qj Cmrhsthles ht hs ‐tmd grdltm jf `hfd,„ tj Qhgdtles ‐`uei,„ lea tmd Irddbs bedw ht ls pedunl. Qmdsd lrd l`` ahffdrdet tdrns fjr tmd slnd cjecdpt? tmd `hfd dedriy tmlt dlcm heahvhaul` pjssdssds. Qmhs pjtdethl` dedriy hs smlpda gy yjur dvdryaly rjutheds, yjur `hfdsty`d, yjur lpprjlcm tj `hfd. Dvdrytmhei yju tmheb, fdd`, dlt, lea arheb, ejt tj ndethje tmd wly yju lct, `hvd, grdltmd, lea spdlb, wh`` lffdct yjur dedriy. Ymde yjur dedriy hs f`jwhei, yju fdd` mdl`tmy, mdl`tmy, clplg`d, fjcusda, mlppy, lea gl`lecda2 yjur gjay lea nhea fjrn le hesdplrlg`d wmj`d lea yju mlvd lccdss tj l`` yjur pjwdr.
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lg`d tj nlbd tmd rhimt adchshjes he lccjralecd whtm yjur trud elturd. Xju wh`` gd `hvhei he yjur elturl` f`jw lea dvdrytmhei wh`` fdd` flnh`hlr lea rhimt. Jf cjursd, dvde tmhs wh`` sjndthnds fdd` `hbd mlra wjrb2 wmlt yju aj wh`` gd he mlrnjey whtm wmlt yju tmheb lea fdd`, gut tj lcmhdvd tmhs, yju wh`` mlvd tj advjtd l`` yjur lttdethje lea cjnnhtndet tj fheahei yjur wly glcb tj tmd prdsdet lea ihvhei yjur nhea lea gjay l cmlecd tj rduehtd. Xju cle je`y lcmhdvd tmhs wmde yju stjp fhimthei fjr jr lilhest sjndtmhei, lea `dt ij.
Ymde yjur dedriy hs g`jcbda, yju fdd` plhe lea tdeshje. Xju lrd uemlppy, hrrhtlg`d, edrvjus, uesdtt`da, jr leiry, lea yju fdd` vu`edrlg`d, nhsueadrstjja, jr shcb. Xjur gjay lea nhea lrd ej `jeidr l wmj`d, lea dvdrytmhei yju aj cjsts yju laahthjel` dedriy. Dvdry tlsb fdd`s `hbd l gurade tmlt hs gjtm dxmlusthei lea cml``deihei. Jur dedriy f`jw wh`` l`wlys gd g`jcbda hf wd ahrdct jur dedriy lilhest sjndtmhei, wmde wd lrd lt jaas whtm l sdt jf chrcunstlecds, l shtulthje, devhrjendet, jr pdrsje2 wmde wd ahi jur mdd`s he2 he smjrt, wmde jur lcthjes lrd ejt he mlrnjey whtm wmlt wd tmheb lea fdd`.
Dvdry heahvhaul` cle rdstjrd tmdhr f`jw jf `hfd dedriy tmrjuim spdchfhc pmyshcl` dxdrchsds, shnp`d grdltmhei tdcmehquds lea ndahtlthjes, lea dvde tlsty dedriy arhebs. Qmhs `htt`d iuhad hs l trud trdlsurd cmdst tmlt wh`` smjw yju dlsy ydt dffdcthvd wlys jf dxp`jhthei yjur pjtdethl`. L`` ny rdcjnndealthjes lrd hetdeada tj prjvhad suppjrt fjr yjur pmyshcl` lea ndetl` wd``wd``gdhei. Qmdy lrd trhda lea tdstda lea mlvd gdde sjurcda frjn ny nley ydlrs jf dxpdrhdecd lea prlcthcd gjtm ls l tdlcmdr jf nlrthl` lrts, qhijei, ndahtlthje, lea yjil lea ls l psycmj`jihcl` cjlcm. Mjwdvdr, dlcm pdrsje wh`` rdlct lccjrahei tj tmdhr jwe heahvhaul` dedriy plttdres lea pdrsjel` clplchthds, sj yjur jwe prjirdss nly vlry lea yjur dxpdrhdecd wh`` gd ls heahvhaul` ls yju lrd. Qmhs gjjb ajds ejt c`lhn tj gd l plelcdl lea hs ej sugsthtutd fjr sddhei l ajctjr, le l`tdrelthvd prlcththjedr, prlcththjedr, jr l tmdrlphst, ls nly gd lpprjprhltd. Edhtmdr tmd lutmjr ejr tmd pug`hsmdr cle lccdpt ley `hlgh`hty fjr alnlid tj pdrsjes, ijjas, jr lssdts.
Hestdla, gdcjnd jed whtm wmlt yju lrd ajhei, ndetl``y lea pmyshcl``y2 lccdpt dvde ahffhcu`t shtulthjes, mlvd tmd lgh`hty tj `dt ij, lea adl` whtm prjg`dns cjestructhvd`y. Xju wh`` tmde gd
Qmdrd lrd l eungdr jf ahffdrdet wlys yju cle wjrb whtm tmhs iuhad. Xju nhimt adchad tj rdla ht frjn stlrt tj fhehsm jr tj sdlrcm hestdla fjr dxdrchsds, tdcmehquds, jr rdchpds tmlt leswdr 9
yjur hnndahltd eddas. Qmdrd hs l smjrt hetrjaucthje tj dlcm phdcd jf lavhcd lea/jr sjnd glcbirjuea hefjrnlthje lgjut tmd tjphc. Fjr sjnd jf tmd dxdrchsds, H mlvd prjvhada hestructhjes lgjut tmd eungdr jf rdpdththjes jr tmd aurlthje jf tmd rjuthed. [`dlsd tlbd tmdsd ls iuhad`heds rltmdr tmle ru`ds sdt he stjed2 dxpdrhndet lea bddp le dyd je mjw yju lrd ajhei. Ls `jei ls yju lrd fdd`hei ndetl``y lea pmyshcl``y wd``, yju lrd je tmd rhimt pltm. [`dlsd gd lwlrd, mjwdvdr, mjwdvdr, tmlt ls yju gd ihe yjur rjuthed, yju nly dxpdrhdecd l fdw nhejr shad dffdcts sucm ls thrdaedss, ls dedriy g`jcbs lea dedriy plttdres ahssj`vd lea `jjsde. Qmdsd lrd dethrd`y ejrnl` rdlcthjes, lea whtm clrd tmdy cle gd bdpt tj l nhehnun. L`wlys aj tmd dxdrchsds clrdfu``y lea whtm fu`` lwlrdedss. @dlvd yjursd`f thnd lea tlbd glgy stdps, plrthcu`lr`y hf yju mlvd `htt`d jr ej prdvhjus dxpdrhdecd whtm dedriy wjrb. Xju cle cjnghed ley jf tmd dxdrchsds lea dvde crdltd yjur jwe dxdrchsd rjutheds. H mlvd put tjidtmdr l `hst jf usdfu`, trhda-lea-tdstda dxdrchsd rjutheds lrrleida ueadr vlrhjus mdlaheis lt tmd dea jf tmd gjjb, lea tmdsd smju`a md`p tj hesphrd yju.
Wdndngdr? Ojy O jy hs tmd irdlt irdltdst dst sjurcd sjurc d jf j f dedriy d edriy!!
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Dyd gltm Qmd dyds lrd cjeshadrda tmd nhrrjr jf tmd sju` lea l phcturd hs wjrtm l tmjuslea wjras, ls tmd j`a slyhei ijds. Yd jftde sdea jut dethrd`y uecjeschjus shiel`s whtm jur dyds2 wd cle `jjb ahsnhsshvd, hequhshthvd, rdprjlcmfu`, jr hetrhiuda, lea jur dyds cle i`dln, twheb`d, jr smhed whtm ojy, `jvd, jr mlpphedss. Yd cle l`sj `jjb sla, furhjus, frhimtdeda, jr sdcrdthvd, jf cjursd2 jur dyds lrd jur wheajw je tmd jutshad wjr`a oust ls nucm ls tmdy lrd tmd `heb tj jur heedr wjr`a. GLCBIWJTEA
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Le dyd gltm wh`` c`dlesd tmd cjredl lea cje ouecthvl lea idedrl``y njhstde tmd dyd2 ht cle gd DFFDCQ dspdchl``y md`pfu` fjr thrda jr ary dyds, jr hf yju lrd suffdrhei frjn le l``drihc rdlcthje. Le dyd gltm sjjtmds nh`a hrrhtlthjes lea cl`ns lea rdfrdsmds tmd dyds. [djp`d wmj spdea l `jt jf thnd he frjet jf cjnputdr scrddes, wjrb he lhr-cjeahthjeda jffhcds, jr wdlr cjetlct `desds wh`` adrhvd flr irdltdr gdedfht frjn le dyd gltm tmle frjn ushei cjevdethjel` dyd arjps, ls ht hs njrd dffdcthvd lea prjvhads tmd dyds whtm mj`hsthc lea `jei-`lsthei clrd. Qmd fhrst tmhei yju wh`` edda hs tmd dyd gltm htsd`f, lea tmhs hs lvlh`lg`d frjn njst pmlrnlchds. Xju NDQMJA cle dhtmdr nlbd tmd sj`uthje tj fh`` tmd dyd gltm yjursd`f, jr yju cle guy ht lt l pmlrnlcy jr ley jtmdr spdchl`hst smjp. Qrlahthjel``y, le dyd gltm wh`` cl`` fjr l sl`hed sj`uthje? ahssj`vd l phecm jf fhed-irlhe sl`t he 3.4 f` jz (<;; n`) `ubdwlrn wltdr. wltdr. Ls tmhs sj`uthje mls tmd slnd cjecdecjecdetrlthje jf sjahun cm`jrhad ls tdlrs, ht wh`` ejt clusd l gurehei sdeslthje tj tmd dyds. Wdnjvd yjur nlbd-up, wlsm yjur mleas tmjrjuim`y lea tlbd jut yjur cjetlct `desds. Fh`` tmd dyd gltm whtm tmd sl`t sj`uthje. [jshthje tmd dyd gltm jvdr jed dyd sj tmlt ej wltdr cle `dlb jut lea thp yjur mdla glcb. Jpde yjur dyd lea s`jw`y njvd yjur dydgl`` lrjuea fjr 3; tj 6; sdcjeas. Dnpty tmd dyd gltm, rdfh`` ht whtm frdsm sl`t sj`uthje, lea rdpdlt tmd prjcdaurd fjr tmd jtmdr dyd. Dyd `jthjes lrd lvlh`lg`d frjn aruistjrds. Ny dyd dxdrchsds (sdd p. 3<) lrd l wjeadrfu` cjnp`dndet tj le dyd gltm. <;
Qlpphei yjur tmynus i`lea Qmd @lthe wjra tmynus hs adrhvda frjn tmd Irddb GLCBtmynjs, ndlehei ‐`hfd fjrcd.„ Qmd tmynus i`lea hs IWJTEA tmd njst hnpjrtlet jrile he tmd munle hnnued systdn ls ht sdcrdtds adfdecd mjrnjeds. Ht ejt je`y hef`udecds jur lgh`hty tj adl` whtm gurades lea lsslu`ts je jur pmyshcl` lea dnjthjel` stltd gut l`sj md`ps us tj adfdea jursd`vds succdssfu``y lilhest lttlcb. Qmd tmynus hs `jcltda he tmd cdetdr jf tmd tjrsj gdmhea tmd stdreun, lgjut 7¾ hecmds (9 cn) gdedltm tmd tmrjlt.
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Qmhs shnp`d dxdrchsd rd`hdvds strdss lea lexhdty wmh`d l`sj gjjsthei tmd gjay‘s adfdecds. Ht wh`` DFFDCQ ihvd yju cjurlid lea arhvd lea gjjst yjur vhtl`hty. Cmh`arde lea yjuei lau`ts l`sj gdedfht frjn tmhs dxdrchsd. Lcthvltd yjur tmynus gdfjrd le dxln, l ojg hetdrvhdw, jr l `dcturd fjr irdltdr cjnpjsurd, pdlcd jf nhea, lea sd`f-lssurlecd. Sht jr stlea uprhimt. Tsd yjur fheidrthps jr fhsts tj tlp je tmd tmynus lea/jr stdreun fjr 6; sdcjeas. NDQMJA Ls yju lrd ajhei tmhs, rdndngdr tj grdltmd rdiu`lr`y lea tlp rmytmnhcl``y, lalpthei tmd hetdeshty jf tmd tlpphei tj yjur eddas lea wd``-gdhei. Xju cle aj tmhs dxdrchsd sdvdrl` thnds l aly. Cmh`arde `jvd tj rjlr `hbd Qlrzle wmde tmdy lrd lcthvlthei tmdhr tmynus i`leas!
Wj``heii yjur fddt Wj``he fddt
H rdcjnndea yju try gjay tlpphei (sdd p. 74) ls l cjnp`dndet tj tmhs dxdrchsd.
Jur fddt clrry us tmrjuim `hfd, lea l mdl`tmy pdrsje cle tlbd lrjuea <;,;;; stdps he l aly. Qmhs hs rdlsje dejuim tj tlbd ijja clrd jf jur fddt lea tj desurd tmdy idt dejuim lttdethje lea rdsphtd. Qmdrd lrd sj-cl``da rdf`dx zjeds je jur fddt2 tmdsd lrd lrdls lcrjss tmd wmj`d fjjt tmlt lrd cjeedctda whtm jur jriles jr jtmdr plrts jf tmd gjay vhl edr vds, g`jja vdssd`s, tmd `ynpmlthc systdn, lea tmd dedriy mhimwlys (ndrhahles). Qmdrd hs l rdchprjcl` rd`lthjesmhp gdtwdde dlcm jrile lea rdf`dx zjed2 dlcm hs adpdeadet je lea cle hef`udecd tmd jtmdr. GLCBIWJTEA
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<3
Wj``hei yjur fddt ejt je`y hnprjvds tmd chrcu`lthje he yjur `hngs gut l`sj gjjsts g`jja f`jw he DFFDCQ tmd jrile jr gjay plrt tmlt hs `hebda tj tmd rdf`dx zjed. Ht hs vhtl``y hnpjrtlet tj mlvd ijja chrcu`lthje, ls tmd g`jja clrrhds l`` jur gjay‘s eutrhdets, cltlgj`hc wlstd, jxyide, mjrnjeds, lea lethgjahds (tmd gjay‘s adfdecd ndcmlehsn). Wdiu`lr fjjt nlsslid wh`` rdaucd adpjshts lea crystl``hzlthje jf urhc lcha lea jtmdr wlstd prjaucts, lcthvltd tmd gjay‘s pjwdrs jf sd`f-mdl`hei, prjnjtd gjah`y lwlrdedss, lea dlsd tdeshjes lea g`jcblids. Xju wh`` l`sj gd strdeitmdehei tmd nusc`ds he yjur fddt lea bddphei yjur fddt njvhei. @ly l wjjade rj``dr jr l p`lsthc phpd je l f`lt f`jjr2 tmd rj``dr smju`a gd lgjut <–7 hecmds (7.4–4 cn) NDQMJA he ahlndtdr lea lgjut 6–<7 hecmds (<4–3; cn) he `deitm. Xju Xju nhimt wlet tj p`lcd l eje-s`hp surflcd ueadredltm, sucm ls l ruggdr nlt jr l phdcd jf clrpdt. Qlbd Qlbd jff yjur sjcbs lea gdihe tmd dxdrchsd whtm yjur `dft fjjt, rj``hei ht lcrjss tmd rj``dr fjr 4 nheutds. Ejw nlsslid yjur rhimt fjjt, l`wlys tlbhei clrd tj trdlt tmd fu`` `deitm jf yjur sj`d. Xju smju`a l`sj vhijrjus`y rj`` yjur mdd`s, yjur lrcmds, lea tmd gl``s jf yjur fddt. Qhp lea ture yjur fddt tj rdlcm tmd heshad lea jutshad daids ls wd``. Ht hs ejt ueusul` fjr tmd jcclshjel` spjt jr lrdl tj gd l `htt`d (jr dvde quhtd) plhefu` lt tmd gdiheehei. Aje‘t nlsslid ley mlradr tmle yju cle tlbd wmh`d sth`` fdd`hei rd`lxda rd`lxda lea whtm l snh`d je yjur `hps. Qmd njrd rdiu`lr`y yju rj`` yjur fddt, tmd quhcbdr tmd plhe wh`` sugshad2 wmde yju stlrt jut, ht hs lavhslg`d tj nlsslid yjur fddt dvdry aly.
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Swheihei Swheih ei yjur yjur lrns Qmd Heahle njeb Gjamhamlrnl, tmd fjueadr jf Cmle lea _de Guaamhsn, hs adphctda he cjetdnpjrlry h``ustrlthjes ls tmd jrhiheltjr jf tmhs shnp`d gut vdry dffdcthvd dxdrchsd tlbde frjn qhijei. Qmhs prlcthcd mls l`wlys gdde vdry pjpu`lr he Cmhel lea Qlhwle, dspdchl``y whtm j`adr pdjp`d, wmj iltmdr he tmd plrb lea dvde deojy l cmlt lea l `luim tjidtmdr ls tmdy swhei tmdhr lrns he uehsje. Qmdrd lrd nley lavletlids tj tmhs dxdrchsd? yju aje‘t edda nucm splcd tj aj ht, ht hs mhim`y dffdcthvd, lea ht cle gd clrrhda jut whtmjut prhjr dxpdrthsd jr dquhpndet. GLCBIWJTEA
<4
Qmhs shnp`d dxdrchsd hnprjvds dedriy f`jw tmrjuimjut tmd dethrd gjay, elturl``y rdhefjrchei DFFDCQ lea `jjsdehei tmd sphed, smju`adrs, lrns, lea `dis, ls wd`` ls yjur glcb nusc`ds. Qmd gjay rd`lxds, g`jcblids lrd rdnjvda, lea yjur qh cle f`jw whtmjut `dt jr mhearlecd. Swheihei yjur lrns l`sj mls l gdedfhchl` dffdct je yjur rdsphrltjry jriles lea yjur clrahjvlscu`lr systdn. Stlea uprhimt, whtm yjur fddt lgjut mhp- jr smju`adrwhatm lplrt lea plrl``d` tj jed lejtmdr. Gdea NDQMJA yjur bedds s`himt`y, whtm yjur bedd ojhets rd`lxda. L`tdrelthvd`y, yju nhimt `hbd tj sht je le uprhimt cmlhr hf yju fhea stleahei ahffhcu`t. Grdltmd he lea jut elturl``y tmrjuim yjur ejsd tmrjuimjut tmd dethrd dxdrchsd. Gdihe gy swheihei gjtm lrns fjrwlra lea up ueth` tmdy lrd `dvd` whtm yjur smju`adrs lt tmd frjet gdfjrd `dtthei tmdn fl`` glcb plst yjur mhps. Yhtm yjur pl`ns flchei ajwe, rlhsd lea rd`dlsd yjur lrns `hbd l pdeau`un tmlt swheis glcbwlra lea fjrwlra2 tmhs wh`` rd`lx yjur nhea. Cjetheud tmd dxdrchsd fjr lt `dlst 4 nheutds, cjecdetrlthei je nlhetlhehei l rdiu`lr, f`jwhei rmytmn, tmde s`jw`y rdaucd tmd tdnpj ueth` yjur lrns lrd fhel``y lt rdst gy yjur shads. Deojy tmd fdd`hei fjr l `htt`d wmh`d.
Smlbhei Smlbh ei dxdrchsd Qmhs dxdrchsd tlbde frjn qhijei hs wd``-bejwe lea vdry pjpu`lr he Cmhel, lea mls ejw cluimt je he tmd Ydst ls wd``. Ht hs dlsy tj aj lea dxtrdnd`y dffdcthvd. He Cmhel, pdjp`d jftde sly ‐oust smlbd jff h``edssds lea wjrrhds!„ lea tmhs smlbhei dxdrchsd hs le lttdnpt tj rdstjrd tmd gjay‘s dedriy tj hts elturl` f`jw, f`jw, clsthei jff stl`d qh lea tlbhei he edw qh. GLCBIWJTEA
DFFDCQ
<6
Qmhs shnp`d dxdrchsd rdaucds pmyshcl` lea ndetl` tdeshje gy purhfyhei, mlrnjehzhei, lea strdeitmdehei, wmh`d l`sj crdlthei l pltm fjr dedriy tmrjuim tmd gjay lea ahspd``hei flthiud. Qmhs smlbhei <9
dxdrchsd hs sthnu`lthei lea rdvhtl`hzhei, lea cle l`sj grhei mdl`hei, vhijr, lea gl`lecd. Stlea uprhimt whtm yjur fddt lgjut mhp- jr smju`adrwhatm lplrt lea plrl``d` tj jed lejtmdr. Gdea NDQMJA yjur bedds s`himt`y, whtm yjur bedd ojhets rd`lxda. Nlbd surd yju lrd stleahei he l stlg`d pjshthje, rdnlhehei cdetdrda lea wd``-irjueada tmrjuimjut tmd dethrd dxdrchsd. C`jsd yjur dyds, grdltmhei he lea jut elturl``y tmrjuim tmd ejsd. Wd`lx yjur smju`adrs lea bddp yjur lrns lea mleas `jjsd. Mj`a tmhs pjshthje fjr lgjut l nheutd lea tmde gdihe tj smlbd yjur wmj`d gjay frjn yjur `dis up. Qmhs smlbhei njvdndet smju`a gd cjnp`dtd`y hetuhthvd, gut try tj idt yjur wmj`d gjay hevj`vda2 smlbd dvdry plrt jf yjur gjay, dvdry nusc`d, jrile, lea cd``. Oust `dt ij, smlbhei dvdrytmhei jff, whtm ej cjetrj`, ej tmjuimt, lea ej lttdnpt lt hef`udechei yjur njvdndets. Smlbd yjur gjay fjr lt `dlst 4 tj <; nheutds gdfjrd s`jwhei yjur njvdndet lea tmde grheihei yjur smlbhei tj l irlaul` ml`t. Stlea cjnp`dtd`y sth`` fjr l fdw nheutds, cl`n`y deojyhei tmd fdd`hei. [drfjrn tmhs dxdrchsd jecd l aly aly..
<=
Arhebhei mjt mjt wltdr
Yltdr hs tmd d`hxhr jf `hfd. Arhebhei mjt wltdr rdiu`lr`y hs dxtrdnd`y mdl`tmy lea cle gjjst yjur wd``-gdhei cjeshadrlg`y whtm hts rdfrdsmhei lea rdvhtl`hzhei prjpdrthds. Admyarlthje wh`` sjje nlbd htsd`f bejwe tmrjuim thrdaedss, `jss jf cjecdetrlthje cjecdetrlthje,, lea hrrhtlgh`hty.. Ls lgjut 94 pdrcdet jf tmd gjay lctul``y cjeshsts jf hrrhtlgh`hty wltdr, ht hs dlsy tj lgsjrg, prjcdss, lea dxcrdtd. Wdiu`lr cjecjesunpthje jf mjt wltdr wh`` `himtde tmd `jla je yjur bhaedys lea `hvdr wmh`d l`sj tjpphei up yjur gjay ‘s rdsdrvds jf `hquhas. GLCBIWJTEA
<8
Arhebhei mjt wltdr lt hetdrvl`s aurhei tmd aly wh`` lcthvltd yjur ndtlgj`hsn, decjurlid tmd purhfhDFFDCQ clthje jf yjur gjay, gjjst yjur ahidsthvd jriles, lea decjurlid lgsjrpthje jf eutrhdets. Ht wlrns jur heelras, arlws jut tjxhes, rdaucds wdhimt, decjurlids us tj plss wltdr, wltdr, lea prjnjtds tmd vhtl`hty lea d`lsthchty jf tmd sbhe. Ejrnl` fdd`heis jf tmhrst lea mueidr wh`` sdt he lftdr l cdrtlhe lnjuet jf thnd. He Cmhel ht hs tmjuimt tmlt (dxcdsshvd) mueidr cle jftde gd l nhsueadrstjja heahclthje jf tmhrst. Gjh` 1° phets (7 `htrds) jf wltdr lea `dt ht shnndr lt l rj``hei gjh` fjr lgjut <; nheutds. Qrlesfdr tmd NDQMJA wltdr tj le hesu`ltda f`lsb lea arheb lgjut l cupfu` (7;; n`) lt l thnd, sprdla jvdr tmd aly. Gdihe he tmd njrehei, arhebhei jed jr twj cupfu`s (7;;–4;; n`) je le dnpty stjnlcm.
L`tdreltd L`tdr eltd grdltmhe grdltmhei i Grdltm mls gdde cjeshadrda tmd grhaid gdtwdde gjay lea nhea shecd lechdet thnds. Yd l`` mlvd jur jwe heahvhaul` grdltmhei rmytmn lea wd ejrnl``y grdltmd dethrd`y uecjeschjus`y, wmhcm hs wmy wd mlvd `htt`d cjetrj` jvdr jur gjahds, jur nheas, jr jur dedriy systdns. Ymde wd rd`dlre tj grdltmd cjeschjus`y, wd ilhe tmd pjwdr tj hef`udecd ejt je`y jur grdltmhei gut l`sj jur nheas lea jur dedriy `dvd`s. GLCBIWJTEA
DFFDCQ
7;
Qmhs grdltmhei dxdrchsd c`dlesds yjur systdn jf dedriy cmleed`s, c`dlrhei g`jcblids, prjnjthei cjecdetrlthje, grheihei gl`lecd, lea rdstjrhei mlrnjey. L`tdreltd grdltmhei prdvdets cj`as, 7<
l``drihds, lstmnl, lea mly fdvdr fdvdr,, gjjsts `uei clplchty, lea prjvhads l wjrbjut fjr yjur mdlrt lea chrcu`lthje. Ht cl`ns tmd edrvds lea smjrds up yjur heedr pdlcd, tmdrdgy prjnjthei ndetl` lea pmyshcl` gl`lecd. Sht uprhimt je l cmlhr jr je l cusmhje je tmd f`jjr. Edvdr try tmhs dxdrchsd je l fu`` stjnlcm jr hf yju NDQMJA lrd ueadr thnd prdssurd. Fhrst, g`jw yjur ejsd (l`wlys bddp l thssud mleay, oust he clsd). Ymde clrryhei jut tmd dxdrchsd, usd tmd tmung jf yjur rhimt mlea tj c`jsd yjur rhimt ejstrh`, lea tmd rhei fheidr lea `htt`d fheidr jf tmd slnd mlea tj c`jsd yjur `dft jed. Xjur nhaa`d fheidr lea headx fheidr smju`a gd gdet hewlra tj tjucm yjur pl`n, tmd cjrrdct fheidr pjshthje fjr l`tdreltd grdltmhei. Jpde yjur ejstrh`s lea grdltmd he lea jut cjeschjus`y tmrjuim gjtm ejstrh`s. Ejw grdltmd he lea c`jsd yjur rhimt ejstrh` whtm yjur tmung. Grdltmd jut tmrjuim yjur `dft ejstrh` tmde heml`d tmrjuim tmd slnd ejsejstrh` whtmjut plushei. C`jsd yjur `dft ejstrh` (gjtm ejstrh`s lrd ejw c`jsda). Mj`a yjur grdltm, gut lvjha gdcjnhei uecjnfjrtlg`y smjrt jf grdltm. Wd`dlsd yjur tmung lea grdltmd jut tmrjuim yjur rhimt ejstrh` lilhe. Grdltmd he lilhe tmrjuim tmd slnd ejstrh` whtmjut plushei, lea tmde c`jsd ht. Mj`a yjur grdltm lilhe, whtmjut fdd`hei `hbd yju lrd suffjclthei. Wd`dlsd yjur rhei fheidr lea `htt`d fheidr lea grdltmd jut tmrjuim yjur `dft ejstrh`. Xju mlvd ejw ajed jed rjuea jf l`tdreltd grdltmgrdltmhei. Aj lt `dlst dhimt rjueas, lea tmde sht glcb fjr l cjup`d jf nheutds tj deojy tmd fdd`hei.
[rhnl` [r hnl` scrdln @dtthei jff stdln prjpdr`y hs vdry hnpjrtlet fjr prdsdrvhei yjur mlrnjehc gl`lecd2 pdjp`d l`` tjj jftde hetdrel`hzd tmdhr clrds lea wjrrhds lea ‐swl``jw„ tmdhr rlid lea leidr leidr.. Qmdy lrd tmde ejt je`y ahrdcthei tmdhr dedriy lilhest tmdnsd`vds, gut hetrjauchei tdeshje lea g`jcblids tj tmdhr gjahds lea nheas. Gy cjetrlst, scrdlnhei heahcltds le lgh`hty tj `dt ij lea tj trust. Hf yju trust yjursd`f dejuim tj rjlr rdl``y `jua`y, yju wh`` frdd yjursd`f frjn pdet-up fdd`heis lea sdeslthjes lea l`sj ilhe he sd`f-cjefhadecd, c`lrhty, lea dedriy dedriy.. GLCBIWJTEA
Qmd dxdrchsds ‐@jei-`hfd grdltmhei„ (p. 61) lea ‐Gung`d gdd grdltm„ (p. 6=) cjnp`dndet tmhs dxdrchsd vdry wd``. 77
73
@dtthei jut l mdl`tmy scrdln frjn tmd pht jf yjur stjnlcm rd`dlsds tdeshje, `hgdrltds g`jcbda dedrDFFDCQ ihds lea sthf`da dnjthje, lea frdds yju frjn pmyshcl` plhe. L prhnl` scrdln jf tmhs bhea wh`` rdaucd strdss lea nusc`d tdeshje, lea cle l`sj md`p tj rdaucd lexhdty lea md`p yju `dt ij je l ndetl` lea pmyshcl` `dvd`. Fhea l p`lcd wmdrd yju cle scrdln frdd`y he prhprh vltd, sucm ls he l adsdrtda pltcm jf fjrdst, he tmd NDQMJA njuetlhes, edlr l wltdrfl``, gy tmd sdl, jr he tmd clr.. Xju cle l`sj scrdln hetj tmd whea. Grhei yjur clr plhe, frustrlthje, jr rlid tj nhea, grdltmd he addp`y, lea `dt ij lt tmd tjp jf yjur `ueis, sunnjehei dvdrytmhei tmlt hs wdhimhei yju ajwe, adprdsshei yju, jr mdnnhei yju he. Wdpdlt tmd dxdrchsd ueth` yju fdd` frddr, frdsmdr, c`dlrdr, gdttdr, lea njrd rd`lxda. H rdcjnndea ‐Addp rd`lxlthje? Smlvlslel„ (p. 91) ls l cjnp`dndet tj tmhs dxdrchsd.
Gjay tlpphei tlpphei Qmd Cmhedsd tdrn ‐qhijei„ adscrhgds wjrbhei whtm qh, lea tmhs hevj`vds gjtm njgh`d lea stlthc dedriy dxdrchsds. Gjay tlpphei hs jed jf tmd shnp`dst qhijei dxdrchsds2 ht hs le dffdcthvd wly tj nlhetlhe yjur mdl`tm lea rdquhrds vdry `htt`d thnd jr splcd (lea ej dquhpndet!). Cu`thvlthei yjur jwe dedriy hs dssdethl`2 ht hs tmd je`y wly tj spjt lea rd`dlsd dedriy g`jcbs he ijja thnd. He Cmhel lea Qlhwle, tmd dxdrchsd tj crdltd pmyshcl` lea ndetl` mlrnjey hs l`sj bejwe ls tlpphei nlsslid. Hestdla jf ushei tmd f`lt jf tmdhr mleas, dxpdrts wh`` thd up l snl`` guea`d jf glngjj lea tlp whtm tmlt tj demlecd tmd dffdcts je tmd gjay. L snl`` gli fh``da whtm slea cle l`sj gd usda fjr tlpphei nlsslid. GLCBIWJTEA
71
74
Qmhs dxdrchsd prjnjtds g`jja chrcu`lthje lea hnprjvds tmd f`jw jf qh. Ht rdvhtl`hzds lea lcthvltds DFFDCQ tmd wmj`d gjay lea l`sj nlhetlhes yjur mdl`tm. Lftdr tlpphei yjur gjay yju wh`` fdd` lt dlsd, rd`lxda, lea rdfrdsmda2 yjur pjshthvd strdeitm wh`` gd lcthvltda. Stlea uprhimt, whtm yjur fddt lgjut mhp- jr smju`adrwhatm lplrt lea plrl``d` tj jed lejtmdr. Gdea NDQMJA yjur bedds s`himt`y, whtm yjur bedd ojhets rd`lxda. L`tdrelthvd`y, yju cle sht je l cmlhr hf yju fhea stleahei ahffhcu`t. Grdltmd he lea jut elturl``y tmrjuim yjur ejsd tmrjuimjut tmd dethrd dxdrchsd. S`himt`y cup yjur mlea lea tlp l`` jvdr yjur gjay, gdiheehei whtm yjur smju`adrs lea lrns gdfjrd cjetheuhei je tj yjur cmdst, stjnlcm, mhps, lea glcb. Qlp je yjur guttjcbs lea `dis2 yju cle jf cjursd swlp tmd mlea yju lrd tlpphei whtm, ls edcdsslry. Hestdla jf tlpphei, yju cle l`sj fhrn`y rug sdeshthvd spjts `hbd yjur ojhets jr yjur stjnlcm whtm tmd f`lt jf yjur mlea. Qlbd l `htt`d wmh`d tj deojy tmd sdesde slthje lftdrwlra. H rdcjnndea tmd dxdrchsds ‐Ylsmhei yjur flcd„ (p. 79) lea ‐Qlpphei yjur tmynus i`lea„ (p. <<), gdfjrd jr lftdr tlpphei, ls l gdedfhchl` cjnp`dndet tj tmhs dxdrchsd.
Ylsmhei yjur flcd Qmhs hs lejtmdr vdry dlsy gut mhim`y dffdcthvd qhijei dxdrchsd tmlt rdstjrds tmd elturl` mlrnjey jf gjay lea nhea. Ymde yju ‐wlsm„ ht, yjur flcd stjcbs up je frdsm dedriy, lea g`jcblids lea shies jf thrdaedss lrd s`uhcda lwly lwly.. GLCBIWJTEA
DFFDCQ
76
Qmhs dxdrchsd rdvhtl`hzds lea rdouvdeltds tmd flcd, strdeitmdehei tmd f`jw jf qh lea gjjsthei yjur wd``-gdhei. Ht wh`` wlbd yju up, decjurlihei c`dlr lea cjecdetrltda tmjuimt lea rd`lxhei yjur nhea.
79
Sht jr stlea uprhimt, lea hf yju wdlr i`lssds, tlbd tmdn jff. Grdltmd he lea jut elturl``y tmrjuim NDQMJA yjur ejsd tmrjuimjut tmd dethrd dxdrchsd. Wug yjur pl`ns tjidtmdr ueth` tmdy fdd` p`dlslet`y wlrn. Ejw hnlihed tmlt yjur mleas lrd l wlsmc`jtm lea ‐wlsm„ jr rug yjur wmj`d flcd vhijrjus`y whtm yjur wlrn pl`ns. Xju cle l`sj hec`uad yjur edcb lea tmrjlt hf yju `hbd. Xju cle rdpdlt tmhs dxdrchsd ls nley thnds l aly ls yju `hbd. Qmd twj smjrt dxdrchsds ‐Dlr nlsslid„ (p. 41) lea ‐Cjnghei yjur mlhr„ (p. 67) wh`` ejthcdlg`y gjjst yjur wd``-gdhei.
Jh` pu``hei GLCBIWJTEA
Jh` pu``hei, l`sj bejwe ls ‐blvl`l,„ wls rdahscjvdrda gy Wusshle pjpu`lr ndahched he tmd 7;tm cdetury2 tmd rjjts jf tmhs shnp`d, cmdlp, lea dffdcthvd trdltndet `hd he Heahl lea Qhgdt.
L prjpdr`y cjeauctda jh` curd trdltndet, he wmhcm jh` hs pu``da jecd l aly fjr 1 wddbs, wh`` frdd tmd DFFDCQ gjay jf tjxhes lea wlstd prjaucts. Jh` pu``hei cmleed`s tjxhes jut jf tmd gjay, lcthvltds tmd `ynpmlthc systdn, lea gjjsts hnnued rdspjesds. Ht cle md`p whtm sbhe cjeahthjes, mdlalcmds jr tjjtmlcmd, nusc`d jr ojhet plhe, gjwd`, `hvdr, lea bhaedy cjnp`lhets, lea idedrl` ahidsthvd ahsjradrs. 7=
78
Ls sjje ls yju idt up lea gdfjrd dlthei, p`lcd NDQMJA < tgsp jf uelau`tdrltda, cj`a-prdssda suef`jwdr jh` he yjur njutm. Jtmdr trlahthjes dnp`jy j`hvd jh` jr sdslnd jh`. ‐Cmdw„ tmd jh` lea strlhe ht tmrjuim yjur tddtm whtmjut swl``jwhei ht. Bddp cmdwhei lea strlhehei ueth` hts cjeshstdecy lea cj`jr cmleid2 tmd jh` hs hehthl``y `himt yd``jw lea frdd-f`jwhei, gut lftdr usd ht wh`` gd nh`by-wmhtd lea tmhcbdr he cjeshstdecy. Qmhs wh`` ejrnl``y tlbd <; tj 7; nheutds. Xju cle tmde spht ht jut hetj tmd tjh`dt. Nlbd surd tmlt yju aj ejt swl``jw ley jh`, ls tmd tjxhes smju`a `dlvd yjur gjay. Ejw rhesd yjur njutm whtm wlrn wltdr, c`dlesd yjur tjeiud, lea c`dle yjur tddtm. H rdcjnndea tmd dxdrchsd ‐C`dleshei yjur tjeiud„ ( p. 8;) tj ij whtm tmhs trdltndet.
Dyd dxdrchsds Nusc`ds `hbd tj gd usda lea smju`a gd bdpt njvhei2 gdhei dnp`jyda fjr tmdhr elturl` purpjsd bddps tmdn mdl`tmy. Ht tlbds sdvde nusc`ds tj njvd dlcm munle dyd. Ls 8; pdrcdet jf jur sdesjry sthnu`h lrd pdrcdhvda tmrjuim tmd dyds, tmhs hs rdlsje dejuim tj `dt yjur dyds rdst lea rdcjvdr dvdry ejw lea tmde. @jei mjurs spdet wjrbhei he frjet jf l scrdde lrd dspdchl``y gla fjr jur dyds lea cle rdsu`t he tdeshje, sjrd jr ary dyds, jr l adc`hed he vhsul` lcuhty, ejt tj ndethje mdlalcmds jr sthff edcbs. Stlrhei lt l snlrtpmjed fjr mjurs je dea jr wltcmhei tjj nucm QV hs l`sj gla fjr tmd dyds jvdr tmd `jei tdrn, lea tmhs hs wmy ht hs hnpjrtlet gjtm tj ihvd yjur dyd nusc`ds l rdiu`lr wjrbjut lea tj l``jw tmdn tj rd`lx. GLCBIWJTEA
3;
3<
DFFDCQ
Qmdsd dxdrchsds lrd l wjrbjut fjr yjur dyd nusc`ds lea wh`` nlhetlhe lea hnprjvd yjur vhshje. Qmdy lrd l`sj usdfu` fjr thrda jr ary dyds lea wh`` idt yjur qh f`jwhei lilhe.
<. Wug yjur pl`ns tjidtmdr ueth` tmdy lrd p`dlslet`y wlrn. [`lcd yjur pl`ns vdry idet`y jvdr NDQMJA yjur c`jsda dyds fjr lgjut 3; sdcjeas2 yjur dyds wh`` deojy tmd wlrntm lea tmd alrbedss. 7. Mlvd l cjup`d jf ijja ylwes2 tmhs hs l elturl` wly jf njhstdehei yjur dyds. L`tdrelthvd`y (jr laahthjel``y!), yju cle rdpdltda`y g`heb vdry flst. 3. Bddphei yjur mdla sth``, `jjb ls flr ls pjsshg`d tj tmd `dft dhimt thnds, lea tmde ls flr ls pjsshg`d tj tmd rhimt dhimt thnds. Ejw `jjb up dhimt thnds, lea ajwe dhimt thnds. Wj`` yjur dyds he dlcm ahrdcthje dhimt thnds. Fhehsm gy adscrhghei l `dnehscltd dhimt thnds whtm yjur dyds. 1. @dt yjur dyds wleadr lcrjss tmd rjjn, fjcushei je jgodcts lt ahffdrdet ahstlecds. 4. Ejw `jjb jut jf tmd wheajw wheajw.. @jjb hetj tmd ahstlecd lea tmde lt le jgodct oust jutshad tmd wheajw gdfjrd `jjbhei glcb jut hetj tmd ahstlecd jecd njrd. 6. Wdpdlt stdps < lea 7. 9. Qj fhehsm, bddp yjur dyds c`jsda fjr l fdw sdcjeas jr nheutds. H rdcjnndea le ‐Dyd gltm„ (p. 8) tj cjnp`dndet tmhs trdltndet.
37
Dedriy arheb GLCBIWJTEA
Qmhs dedriy arheb cjnds frjn Lyurvdal, Heahle tdlcmheis je mdl`tm lea mdl`hei, lea tlstds ad`hchjus. Qmd ouhcd hs quhcb lea shnp`d tj prdplrd, lea hs vdry dlsy tj ahidst.
Iheidr hs cjeshadrda tmd bhei jf Lyurvdahc sphcds. Ht idts tmd ahidsthvd ouhcds f`jwhei, gjjsts iut DFFDCQ f`jrl, `jwdrs cmj`dstdrj` `dvd`s lea g`jja prdssurd, wlrns lea sthnu`ltds, cmleed`s lwly tjxhes, lea prjvhads suppjrt lea strdeitm wmde yju mlvd l cj`a. Gddts cjetlhe p`dety jf vl`ulg`d vhtlnhes, mlvd l mhim hrje cjetdet, lea c`dlesd tmd g`jja lea iut. Clrrjts lrd ejtda fjr tmdhr mhim cjetdet jf vhtlnhes, eutrhdets, lea fhgdr, wmh`d clralnjn hs 33
ijja fjr tmd ahidsthje, edutrl`hzds nucus, lea ihvds yju l smjt jf vhtl`hty, prjnjthei c`dlr tmhebhei lea glehsmhei thrdaedss. @dnjes cjetlhe `jts jf vhtlnhe C, lea tmd lcha tmdy cjetlhe rdvhvds lea sthnu`ltds yju, gjjsthei yjur hnnued rdspjesd lea yjur ahidsthje. Nlp`d syrup hs l wjeadrfu` ad`hvdry systdn fjr dedriy wmde yju lrd fdd`hei wdlb lea wdlry.
Heirdahdets 3 clrrjts
•
< gddt
• •
¾-hecm (< cn) s`hcd jf frdsm iheidrrjjt
•
¾ tgsp `dnje `dnje ouhcd
•
< phecm irjuea clralnjn
•
¾ tgsp nlp`d syrup syrup
NDQMJA
Ouhcd tmd clrrjts, tmd gddt, lea tmd iheidrrjjt, tmde laa tmd `dnje ouhcd, clralnjn, lea nlp`d syrup. Sthr dvdrytmhei tjidtmdr lea deojy tmhs dedriy arheb strlhimt lwly.
JN? L wjra jf pjwdr GLCBIWJTEA
JN (LTN) hs l nletrl, l wjra whtm pjwdr. Ht hs tmd jrhihel` sjuea jf tmd cjsnjs, l trlescdeadetl` nysthcl` sy``lg`d. JN hs tmd sjuea jf tmd lgsj`utd lea syngj`hzds tmd uehty jf l`` gdhei.
Wdchthei jr cmlethei tmd wjra JN prjnjtds yjur heedr dquh`hgrhun lea lgh`hty tj cjecdetrltd. Ht DFFDCQ strdeitmdes yjur prhnl` dedriy lea c`lrhty lea hs le lha lilhest adprdsshje. He laahthje, ht wh`` `dla yju tj heedr pdlcd lea mlrnjey wmh`d grheihei strdeitm lea dedriy. Qmd nletrl JN grheis gjay lea nhea glcb hetj tmd prdsdet lea uehtds tmdn. 31
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Sht je l cusmhje je tmd f`jjr jr je l cmlhr, jr stlea uprhimt. C`jsd yjur dyds lea cjeschjus`y grdltmd NDQMJA cl`n`y lea addp`y, heml`hei lea dxml`hei l fdw thnds. Gd lwlrd jf yjur gjay lea yjur ndetl` stltd whtmjut ouaindet. Ejw grdltmd he vdry addp`y lea cmlet tmd wjra JN. Qry tj grdltmd jut fjr ls `jei ls pjsshg`d, whtmjut fddhei crlnpda up jr gdcjnhei jut jf grdltm. Wdpdlt tmhs lt `dlst fhvd thnds gdfjrd rdturehei tj yjur elturl` grdltmhei pltplttdre, lea tlbd l njndet tj deojy tmd fdd`hei. Xju cle rdpdlt tmhs cmlet (rdchtlthje) ls nley thnds ls yju `hbd dvdry aly2 tmd njrd yju prlcthcd, tmd strjeidr tmd dffdct wh`` gd.
Yl`bhei glcbwlra Yd ejrnl``y je`y dvdr wl`b fjrwlra, gut ht sjndthnds ajds us ijja tj cmleid jur pdrspdcthvd lea usd jtmdr nusc`d irjups. @jjbhei lt tmheis ahffdrdet`y hs dxtrdnd`y ijja trlhehei fjr tmd sdesds. Qmdrd hs le Lshle prjvdrg tmlt slys ‐<;; stdps glcbwlra lrd wjrtm njrd tmle <,;;; stdps fjrwlra,„ lea wl`bhei glcbwlra hs vdry pjpu`lr whtm tmd Cmhedsd lea Olpledsd he plrthcu`lr plrthcu`lr,, wmdrd ht hs prlcthcda he irjups jr heahvhaul``y. Xju cle wl`b he l strlhimt `hed jr l chrc`d, lea lavlecda stuadets wh`` dvde ij upstlhrs glcbwlra. Jtmdr systdns, sucm ls yjil, mlvd rdvdrsd pjshthjes bejwe ls hevdrshjes, lea tmdhr pjshthvd gdedfhts tj prlcththjedrs lrd wd`` bejwe. GLCBIWJTEA
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Qmhs dxdrchsd trlhes yjur cjjrahelthje lea cjecdetrlthje lgh`hthds gy `hebhei tmd `dft lea rhimt DFFDCQ ml`vds jf tmd grlhe. Ht gjjsts dvdry sdesd, sthnu`ltds yjur hnlihelthje, lea guh`as up nusc`ds tmlt lrd edi`dctda wmde yju wl`b fjrwlra. Yl`bhei glcbwlra trlhes yjur mdlrhei lea wh`` hnprjvd yjur gl`lecd lea gdedfht yjur glcb, bedds, lea mhps. Ht rdvdrsds tmd ejrnl` f`jw jf tmheis lea mls l pjshthvd lea strdeitmdehei dffdct je tmd dedriy cmleed`s whtmhe tmd wmj`d gjay. Qmhs dxdrchsd mls l rd`lxhei, gl`lechei, lea gdedfhchl` dffdct je tmd nhea. Gdfjrd yju stlrt prlcthchei tmhs dxdrchsd, nlbd surd yju lrd wjrbhei he l slfd devhrjendet. Njvd ley NDQMJA aleidrjus jgodcts tj jed shad lea bddp lwly frjn rjlas jr p`lcds whtmjut l c`dlr l``-rjuea vhdw. Gdihe whtm snl``, s`jw stdps, lea wl`b he l `lrid chrc`d, l`wlys rdshsthei tmd tdnptlthje tj ture yjur mdla lea `jjb gdmhea yju. Qry tj mdlr lea fdd` mjw lea wmdrd yju lrd wl`bhei. Ls yju prlcthcd lea yjur cjefhadecd he yjur lgh`hty hecrdlsds, yju wh`` gd lg`d tj wl`b `jeidr ahstlecds jutajjrs he l strlhimt `hed. L`wlys rdndngdr tj grdltmd cl`n`y lea dlsh`y, lea wl`b fjr ls `jei ls yju fdd` ijja, whtm ej tdeshje he gjay jr nhea.
Qmd guttdrf`y fheidr ilnd Le lau`t munle hs nlad up jf 7;6 gjeds. Dlcm mlea mls 79 gjeds, sj l qulrtdr jf l`` tmd gjeds he jur gjahds lrd tj gd fjuea he jur twj mleas. Qrlahthjel` Qr lahthjel` Cmhedsd ndahched (QCN) nlbds usd jf tmhs flct lea mls advd`jpda l spdchl` qhijei systdn jf fheidr dxdrchsds tmlt prjvhads pjshthvd suppjrt he nlhetlhehei mdl`tm lea md`phei tmd rdcupdrlthje prjcdss jf gjtm gjay lea nhea. GLCBIWJTEA
DFFDCQ
3=
Qmhs shnp`d dxdrchsd gjjsts tmd mdlrt lea chrcuchrcu`ltjry systdn, rdfrdsmhei tmd nhea, trlhehei tmd grlhe, lea lcthvlthei dedriy lea tmd f`jw jf qh he tmd wmj`d gjay. 38
[`lcd yjur twj pl`ns f`lt je yjur cmdst edxt tj jed lejtmdr, whtm tmd fheidrthps pjhethei upwlra. DFFDCQ Sprdla yjur fheidrs s`himt`y. Njvd yjur `htt`d fheidrs s`himt`y sj tmlt tmdy jvdr`lp, swlpphei jvdr sj tmlt fhrst tmd rhimt jed hs je tjp, tmde tmd `dft. Wdpdlt tmhs tde thnds. Wdpdlt tmhs njvdndet whtm yjur rhei, nhaa`d, lea headx fheidrs, lea tmde whtm yjur tmungs. Jvdr`lp dlcm plhr jf fheidrs tde thnds, grdltmhei cl`n`y lea rdiu`lr`y, lea rd`lxhei tmd nusc`ds he yjur flcd. Xju cle aj tmhs fheidr dxdrchsd shtthei, stleahei, jr dvde wmh`d yju wl`b.
Stleaheii `hbd l trdd Stleahe trdd Althei glcb tj tmd Xd``jw Dnpdrjr, wmj `hvda he Cmhel njrd tmle 1,;;; ydlrs lij, tmhs dxdrchsd hs usda tj tmhs aly he Cmhedsd nlrthl` lrts lea mdl`hei. Stleahei `hbd l trdd hs cjeshadrda l bdy d`dndet jf dedriy usd, lea nlstdrs he l rleid jf ahffdrdet ahschp`heds idedrl``y nlbd tmdhr stuadets prlcthcd tmhs pjsturd fjr wddbs jr njetms gdfjrd tmdy tdlcm tmdn stlecds hevj`vhei njvdndet tlbde frjn qhijei, tlh cmh, jr wusmu (buei fu). GLCBIWJTEA
NDQMJA
1;
Stleahei `hbd l trdd strdeitmdes yjur gjeds, yjur gjay‘s adfdecds, yjur stlnhel, lea yjur lgh`hty tj cjecdetrltd, ls wd`` ls gjjsthei yjur mdlrt lea chrcu`lthje. Qmhs sh`det dxdrchsd rd`lxds lea cl`ns 1<
tmd nhea, ls ht hecrdlsds tmd jxyide supp`y tj yjur cd``s lea rlhsds dedriy `dvd`s he yjur dethrd gjay. Xjur grdltmhei rltd wh`` arjp ls yju prlcthcd tmhs pjshthje, lea pmyshcl` lea ndetl` g`jcblids wh`` fl`` lwly. Ht hs slha tmdrd lrd fhvd rdiu`lthjes grjuimt lgjut gy tmhs dxdrchsd? rdiu`lthje jf gjay, grdltm, nhea, cjeschjusedss (hnlihelthje), lea dedriy. Stlea uprhimt je l f`lt f`jjr, whtm yjur fddt lgjut mhp- jr smju`adr-whatm lplrt. Gdea yjur bedds NDQMJA s`himt`y,, whtm yjur bedd ojhets rd`lxda. Lei`d yjur s`himt`y pd`vhs tj prdvdet yjur glcb frjn lrcmhei hewlra2 yjur wmj`d sphed wh`` ejw gd vdrthcl`. Hts ejrnl` ajug`d-S curvd mls gdde strlhimtdeda tj l``jw tmd qh tj f`jw gdttdr aurhei tmd dxdrchsd. Arlw yjur cmhe glcb idet`y he jradr tj strlhimtde yjur cdrvhcl` vdrtdgrld. Wd`lx yjur flchl` fdlturds lea grdltmd tmrjuim yjur ejsd. Ejw rlhsd yjur lrns he frjet jf yjur cmdst, whtm yjur pl`ns flchei tjwlra yjur tjrsj (lgjut `dvd` whtm yjur stdreun), yjur fheidrs pjhethei tjwlra jed lejtmdr, lea yjur d`gjws lei`da jutwlra. Qry tj bddp yjur smju`adrs ls rd`lxda ls pjsshg`d. Hnlihed yju lrd muiihei l nhimty trdd jr mj`ahei l `lrid gl`` he yjur lrns. Ymde yju gdihe trlhehei, stlrt gy stleahei njthje`dss fjr lgjut l nheutd2 whtm prlcthcd, yju cle hecrdlsd tmd aurlthje jf tmd dxdrchsd tj up tj <; nheutds. Ymde yju lrd fhehsmda, arjp yjur lrns s`jw`y lea grhei tmdn glcb tj yjur shads. Wd`lx lea deojy tmd sdeslthje fjr l `htt`d wmh`d.
Qmd pjwdr jf l snh`d Qmdrd hs le Heahle prjvdrg tmlt slys ‐tmd snh`d yju sdea jut rdtures tj yju.„ J`a Qljhst Qljhst sjurcds shnh`lr`y lscrhgd pjshthvd rdspjesds jf gjtm gjay lea nhea tj snh`hei. Qmd pjwdr jf l cjeschjus snh`d cle idt tmd dedriy f`jwhei he tmd gjay lilhe lea grhei tmd nhea cjesj`lthje, cl`n, ijja cmddr, lea pjshthvd tmjuimts. GLCBIWJTEA
Qmhs mhim`y dffdcthvd tdcmehqud l``jws yju tj gjjst yjur dedriy lea idt ht f`jwhei lilhe. Qmhs dxdrchsd DFFDCQ twdlbs yjur pmyshcl` lea ndetl` cjesthtuthje wmh`d l`sj md`phei tj grhei gl`lecd lea mlrnjey tj yjur dnjthjes lea fdd`heis, lea tmus tj yjur heedr dquh`hgrhun. Snh`d yjursd`f mlppy2 heedr lea jutdr cl`n gdihe whtm l snh`d. 17
13
Sht uprhimt je l cmlhr jr cusmhje, jr je tmd f`jjr. C`jsd yjur dyds, grdltmhei he lea jut elturl``y NDQMJA lea cl`n`y tmrjuim yjur ejsd. Ejw gdihe tj snh`d. Xjur grlhe wh`` rdihstdr tmd nusc`d lcthvhty he yjur flcd lea sth`` prjaucd mlpphedss mjrnjeds, hrrdspdcthvd jf wmdtmdr yjur snh`d hs ‐elturl` lea rdl`„ jr ‐cjeschjus lea cjetrhvda.„ Xju wh`` ejthcd tmlt sjndtmhei hs cmleihei whtmhe yju. Ejw trlesfdr tmhs pjshthvd dedriy tj yjur wmj`d gjay. Qry tj snh`d fjr gdtwdde < lea 3 nheutds. Xju cle l`sj idt hetj tmd mlght jf cmdcbhei yjursd`f aurhei tmd aly lea nlbd l cjeschjus dffjrt tj snh`d dvdry ejw lea lilhe. H rdcjnndea tmd dxdrchsd ‐Dnjthjes he gl`lecd„ (p. 6;) tj cjnp`dndet tmhs tdcmehqud.
Wuggheii yjur fheidrelh`s Wugghe fheidrelh`s Yd ejrnl``y `jjb lftdr jur elh`s gy c`dlehei, cutthei, lea fh`hei tmdn. Yd pusm glcb tmd cuthc`ds lea trdlt tmd elh`s whtm clrd prjaucts sucm ls elh` jh`2 wd nlbd tmdhr surflcds gdluthfu` whtm cj`jrda jr edutrl` pj`hsm. Yd idedrl``y fjridt, mjwdvdr, tj `jjb lftdr tmdhr dedriy. Qmdrd hs l shnp`d ndtmja he qhijei tj strdeitmde tmd qh jf yjur fheidrelh`s. GLCBIWJTEA
DFFDCQ
11
Qmhs dxdrchsd prjnjtds g`jja f`jw f`jw,, lcthvltds yjur edrvds, lea gjjsts yjur grlhe lcthvhty. Ht decjurlids elh` irjwtm, strdeitmdes yjur elh`s, lea sthnu`ltds mlhr irjwtm. Qmd dedriy he yjur fheidrs, mleas, 14
lrns, lea smju`adrs wh`` l`sj gd lcthvltda, lea ley g`jcblids jr tdeshje wh`` gd swdpt lshad. [`lcd yjur fheidrelh`s tjidtmdr, headx fheidrelh` tj headx fheidrelh`, dtc. Xjur mleas wh`` l`njst NDQMJA c`jsd hetj fhsts ls yju aj tmhs. Wug yjur fheidrelh`s tjidtmdr,, l`` lt tmd slnd thnd, fjr 3 tj 4 nheutds, tjidtmdr tmde rd`lx lea deojy tmd sdeslthje fjr l `htt`d wmh`d. Qj cjnp`dndet tmhs tdcmehqud, yju nhimt `hbd tj try jut ‐ Qmd guttdrf`y fheidr ilnd„ (p. 38).
Gd``y nlsslid Qmd gd``y hs cjeshadrda tmd cdetdr jf tmd gjay he njst Lshle mdl`hei2 ls tmd sdlt jf tmd gjay‘s vhtl` sphrhts lea tmd cdetdr jf heedr strdeitm, ht hs tmd sjurcd jf yjur vhtl` dedriy. Ht hs l`sj tmd pjhet wmdrd dnjthjes, sdeslthjes, lea fdd`heis cj``dct, lea ht hs slha tmlt hetuhthvd adchshjes lrd nlad whtm yjur ‐iut. ‐iut.„„ Qmdrd hs l`sj le hnpjrtlet dedriy cdetdr he tmd gd``y, bejwe he Cmhedsd ls ‐alethle,„ he Olpledsd ls ‐mlrl,„ lea he Heahle cu`turd ls tmd ‐nlehpurl cmlbrl„ jr ‐sj`lr p`dxus cmlbrl.„ GLCBIWJTEA
Gd``y nlsslid rd`lxds, wlrns, adtjxhfhds, lea rdaucds tdeshje.
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19
DFFDCQ
Ht hnprjvds g`jja f`jw whtmhe tmd lgajnde, lea prjnjtds s`ddp, heedr cl`n, lea cjetdetndet, ls wd`` ls decjurlihei ndetl` c`lrhty lea cdetdrdaedss.
Xju cle prlcthcd tmhs dxdrchsd shtthei, stleahei, jr `yhei ajwe. Wug l fdw arjps jf j`hvd jr l`njea jh` NDQMJA hetj yjur mleas, nlbhei surd yjur pl`ns lrd ejt cj`a. Hf tmdy lrd, rug tmdn tjidtmdr ueth` tmdy fdd` p`dlslet`y wlrn. Ejw p`lcd gjtm yjur mleas je yjur gd``y lea plusd fjr l njndet. Gdihe nlsslihei gy nlbhei `htt`d c`jcbwhsd chrc`ds lrjuea yjur elvd`, nlbhei tmd chrc`ds `lridr lea `lridr ueth` yju rdlcm yjur rhgclid lea pughs. Qry tj usd tmd fu`` whatm jf yjur pl`n. Nlbd l tjtl` jf 36 c`jcbwhsd chrc`ds je tmd jutwlra sphrl`, prdsshei ajwe fhrn`y. Qmde nlbd 71 lethc`jcbwhsd chrc`ds ls yju rdture tj tmd cdetdr, cdetdr, tmhs thnd whtm sjft prdssurd, l``jwhei yjur mleas tj trlvd` he dvdr-adcrdlshei chrc`ds. [`lcd yjur mleas jed je tjp jf tmd jtmdr, lgjut le hecm jr sj (7–3 cn) gdedltm yjur elvd`, lea `dt tmdn rdst tmdrd fjr l fdw nheutds. Wdpdlt tmd dxdrchsd twj jr tmrdd thnds.
1=
Guaaml‘s Guaaml ‘s rhcd sjup sjup
Sjups lrd vdry pjpu`lr he Lshl, lea he Cmhel lea Qlhwle pdjp`d deojy ‐smh fle,„ l wltdry rhcd pjrrhaid whtm `htt`d sphcy jr swddt njrsd`s he ht. He idedrl`, mjt fjja strdeitmdes yjur heedr cjrd lea yjur ahidsthje, ls wd`` ls hnplrthei pmyshcl` lea ndetl` strdeitm. Qmd Guaaml hs l`sj suppjsda tj mlvd slha tmd fj``jwhei lgjut rhcd sjup? ‐Whcd sjup grheis tde ihfts? `hfd lea gdluty, dlsd lea strdeitm, ht glehsmds mueidr, tmhrst, tmhrst, lea whea2 ht c`dlesds tmd g`laadr lea tmd bhaedys2 lea ht prjnjtds ahidsthje.„ Md hs l`sj slha tj mlvd prlhsda l sjup derhcmda w htm nh`b lea mjedy ls tmd mdl`tmhdst fjja. GLCBIWJTEA
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Qmhs spdchl` rhcd sjup hs slha tj mlvd fjrthfyhei, purhfyhei, adtjxhfyhei, lea c`dleshei prjpdrthds. Hf DFFDCQ dltde rdiu`lr`y, rdiu`lr`y, Guaaml‘s rhcd sjup hs l`sj tmjuimt tj sjjtmd stjnlcm lea gjwd` cjnp`lhets, rd`hdvd l``drihds, lea dlsd nusc`d lea ojhet sthffedss. Qmhs sjup hs plrthcu`lr`y suhtda ls l grdlbflst fjja ls ht wh`` ihvd yju dedriy fjr tmd wmj`d aly, ht wje‘t jvdr`jla yjur gjay, ht hs mhim`y eutrhthjus, lea ht hs dlsh`y ahidsthg`d. Whcd sjups tmlt mlvd gdde cjjbda fjr l `jei thnd l`sj strdeitmde lea lcthvltd tmd heedr cjrd lea tmd hnnued systdn.
Qjp thp Vdiles cle rdp`lcd tmd nh`b whtm sjy jr rhcd nh`b, tmd guttdr whtm vdidtlg`d nlrilrhed, lea tmd mjedy whtm nlp`d syrup jr lilvd syrup. Fruht cjnpjtd l`sj ijds vdry wd`` whtm Guaaml‘s rhcd sjup he tmd njreheis. Lftdr ndl`s, try cmdwhei je l tdlspjje jf l sphcd nhxturd cjeshsthei jf, fjr dxlnp`d, lehsdda, fdeed`, lea cunhe sddas2 tmhs gjjsts yjur ahidsthje lea edutrl`hzds yjur njutm.
Heirdahdets •
Whcd lea wltdr (
•
Frdsm jrilehc jrilehc nh`b
•
Guttdr jr imdd/c`lrhfhda imdd/c`lrhfhda guttdr
Mjedy
•
Sl`t
•
Qmd lnjuet jf wltdr usda wh`` adtdrnhed mjw tmhcb tmd pjrrhaid/sjup gdcjnds. Aje‘t usd tjj NDQMJA nucm rhcd, ls ht wh`` swd`` up cjeshadrlg`y. [`lcd tmd rhcd lea wltdr he l mdlvy-gjttjnda ple whtm l thimt-fhtthei `ha. Lftdr grhdf`y grheihei tmd rhcd tj l gjh`, ht hs hnpjrtlet tj shnndr ht je tmd `jwdst pjsshg`d mdlt fjr 7 tj 1 mjurs. Qmhs wh`` desurd ht ajdse‘t cltcm jr gure. Qmd `jeidr tmd rhcd sjup cjjbs, tmd njrd ht wh`` strdeitmde yjur qh lea yjur g`jja. Hf yju wlet tj dlt tmd rhcd sjup fjr grdlbflst, yju cle cjjb ht tmd prdvhjus dvdehei lea rdmdlt ht idet`y he tmd njrehei. Qj fhehsm, laa nh`b, guttdr jr imdd, mjedy, lea l `htt`d sl`t, lea tmde laa furtmdr sdlsjehei tj tlstd. 4;
4<
DFFDCQ
Q md nhcrjcjsnhc jrght jrght Qmd nhcrjcjsnhc jrght hs le dssdethl` Qljhst dxdrchsd tlbde frjn heedr l`cmdny lea hs plrt jf sh`det qhijei prlcthcd. Vhsul`hzlthje hs usda tj cmleed` dedriy he tmd gjay lea tmd twj cdetrl` ndrhahles (tmd prhechpl` dedriy cmleed`s) lrd cjeedctda whtm jed lejtmdr. Qmdsd lrd tmd rde nlh (tmd sdrvlet jr cjecdpthje vdssd`), `jcltda he tmd cdetdr jf tmd gjay lt tmd frjet, lea tmd au nlh (tmd ijvdrehei vdssd`), `jcltda he tmd cdetdr jf tmd gjay lt tmd glcb. Qmd twj fjrcds jf yhe (tmd fdnl`d ayelnhc) lea ylei (tmd nl`d ayelnhc) lrd mlrnjehjus`y gl`lecda he tmd chrcu`lthje jf dedriy,, wmhcm mls l pjshthvd dffdct je nhea lea gjay. dedriy GLCBIWJTEA
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Qmhs dxdrchsd rd`lxds lea c`dlesds tmd gjay, prjnjthei ndetl` c`lrhty lea mlrnjey mlrnjey.. Dedriy g`jcbs lrd c`dlrda lea tmd qh hs gjjstda lea lcthvltda.
Xju cle prlcthcd tmhs dxdrchsd wmh`d shtthei, stleahei, `yhei ajwe, jr wl`bhei2 H rdcjnndea yju stlrt NDQMJA gy prlcthchei he l shtthei pjshthje. Bddp yjur sphed vdrthcl`. C`jsd yjur dyds lea p`lcd yjur tjeiud lilhest yjur uppdr pl`ltd. Wd`lx yjur flchl` nusc`ds lea grdltmd he lea jut tmrjuim yjur ejsd tmrjuimjut tmd dxdrchsd. Hnlihed tmlt yju lrd sdeahei yjur heedr dedriy je l ojuredy, le heedr chrcu`lthje. Xju cle l`sj hnlihed l wmhtd `himt jr l wmhtd gl`` tmlt yju lrd prjpd``hei ajwe tmd nhaa`d jf yjur gjay. Gdihe le hecm jr sj (7–3 cn) gd`jw tmd elvd`. Grdltmd he, lea tmde njvd yjur qh lcrjss yjur pdrhedun, yjur slcrun, lea yjur sphed, njvhei upwlra tj tmd glcb jf yjur edcb lea tmd tjp jf yjur mdla. Grdltmd jut lea iuhad yjur dedriy jewlra, lcrjss yjur fjrdmdla lea yjur tmhra dyd, lea ajwe plst yjur uppdr pl`ltd lea tmd thp jf yjur tjeiud tj yjur tmrjlt. Cjetheud je plst yjur stdreun lea elvd` glcb tj tmd stlrthei pjhet, tmd dedriy cdetdr gd`jw yjur elvd`. Aje‘t prlcthcd tmhs chrcu`lthje sj flst tmlt ht `dlvds yju jut jf grdltm2 lt fhrst, yju nly mlvd tj tlbd l grdlb lt sjnd pjhet. Aj tmd dxdrchsd fjr ls `jei ls yju cle advjtd yjur lttdethje lea cjecdetrlthje tj iuhahei yjur dedriy, gut fjr lt `dlst ehed chrcuhts.
43
Nlsslid gjtm dlrs lt tmd slnd thnd. Stlrthei whtm tmd dlr`jgds, bedla lea rug tmd wmj`d surflcd NDQMJA jf yjur dlrs ls fhrn`y ls pjsshg`d, ushei tmungs, headx fheidrs, lea nhaa`d fheidrs. Aje‘t fjridt tmd clrth`lid. Qj fhehsm, fj`a dlcm dlr he ml`f he tmd nhaa`d, pu`` tmd dlr`jgd ajwe, lea twhst yjur dlrs jed wly tmde tmd jtmdr. Qmhs smjrt dlr nlsslid wh`` je`y tlbd l nheutd jr twj. Qmd dxdrchsd ‐Ylsmhei yjur flcd„ (p. 79) hs l wjeadrfu` cjnp`dndet tj tmhs tdcmehqud.
Dlr nlssli n lsslidd QCN, jr Qrlahthjel` Cmhedsd Ndahched, hadethfhds njrd tmle <;; lcupuecturd pjhets he tmd dlr, lea lccjrahei tj tmd tmdjry jf rdf`dx zjed tmdrlpy, tmdrlpy, l`` tmd jriles lea dxtrdnhthds jf tmd munle gjay lrd nlppda he tmd dlr. Hnlihed tmd jutdr dlr ls l munle, crjucmda he le upshad-ajwe, dngryjehc pjsd2 tmd dlr`jgd rdprdsdets tmd mdla, lea tmd daid jf tmd dlr tmd sphed. GLCBIWJTEA
DFFDCQ
41
Dlr nlsslid lcthvltds yjur vhtl` dedriy, idts tmd chrcu`lthje up tj spdda, prjnjtds cjecdetrlthje, sthnu`ltds tmd gjay‘s sd`f-mdl`hei lgh`hthds, lea mls l pjshthvd dffdct je dvdry jrile lea gjay plrt. 44
rdaucds gjtm yjur cmj`dstdrj` `dvd`s lea g`jja prdssurd. Ht mls l wlrnhei lea sthnu`lthei dffdct, s`uhcds lwly tjxhes, lea p`lys l suppjrthvd lea strdeitmdehei rj`d wmde yju cltcm l cj`a jr shnh`lr. Clralnjn prjnjtds ahidsthje, edutrl`hzds pm`din, lea mls le hevhijrlthei hnplct je yjur vhtl`hty. G`lcb pdppdr rdaucds hef`lnnlthje lea mls l sjjtmhei lea suppjrthvd hef`udecd je dvdry plrt jf yjur ahidsthvd systdn. Grjwe wmj`d cled suilr grheis wlrntm lea gl`lecd lea mls l idet`y l`bl`hzhei dffdct je tmd gjay.
Heirdahdets •
•
[jwdr arheb •
Qmhs pjwdr arheb hs l`sj tlbde frjn Lyurvdal. Qmd bejw`daid (vdal) lgjut `hvhei l `jei lea mdl`tmy `hfd (lyus) cjnds frjn Heahl, lea cjeshadrs munle gdheis tj gd l uehje jf gjay, nhea, lea sphrht. Qmd pjwdr arheb decjurlids lea lcthvltds dedriy he tmd gjay lea tmd nhea, lea l`` tmd heirdahdets lrd dlsh`y lvlh`lg`d. Ht hs gjtm vdry quhcb tj nlbd lea dxtrdnd`y tlsty. GLCBIWJTEA
@dnjes cjetlhe `jts jf vhtlnhe C. Qmhs lcha rdvhtl`rdvhtl`hzds, sthnu`ltds, lea suppjrts yjur hnnued systdn DFFDCQ lea ahidsthje, lea jrleids mlvd prjpdrthds tmlt strdeitmde tmd gjay lea lcthvltd tmd ahidsthje. Iheidr stjbds yjur ahidsthvd fhrds, hs ijja fjr yjur iut f`jrl, lea 46
/1 cup
(6; n`) frdsm `dnje ouhcd (lgjut < `dnje)
•
7 tsp frdsm`y irltda iheidrrjjt
/3 cup (<4; n`) frdsm`y
•
1 clralnjn pjas
squddzda swddt jrleid ouhcd (lgjut 7 jrleids) jrleids)
•
<
•
1 tgsps wmj`d cled suilr
<
7
3 phets (<.4 `) wltdr wltdr (jr sth`` nhedrl` wltdr)
/1 –
g`lcb pdppdr
Nhx tmd wltdr whtm tmd `dnje lea jrleid ouhcd, tmde laa tmd iheidr. [hcb jut tmd clralnjn sddas NDQMJA frjn tmd musb lea irhea tmdn tj l fhed pjwadr whtm tmd pdppdrcjres ushei l njrtlr lea pdst`d. Laa tmd sphcds lea tmd wmj`d cled suilr tj tmd arheb, sthr wd``, lea deojy. Qmd nhxturd smju`a hadl``y gd cjesunda lt rjjn tdnpdrlturd.
Qjp thp Xju cle usd lpp`d ouhcd hestdla jf jrleid ouhcd, lea yju nhimt l`sj `hbd tj try tmd ‐Dedriy arheb„ (p. 33) lea tmd ‐Fhtedss arheb„ (p. 9;). 49
lea prjnjtd ahidsthje. Eutndi mls le lpmrjahshlc dffdct, rd`hdvds crlnps, lea jpdes tmd mdlrt, wmh`d l`njeas lrd rdejweda fjr tmdhr cmj`dstdrj`-`jwdrhei prjpdrthds. Spd`t hs dlsy tj ahidst lea mls le l`bl`hzhei dffdct je tmd gjay.
Heirdahdets? •
•
3
•
< cup (8 jz/74; jz/74; i) guttdr guttdr,, sjftdeda (vdidtlg`d nlrilrhed)
•
idedrjus 3/1 cup (4 jz/ <4; i) wmj`d cled suilr
•
•
• • •
Edrvd ghscuhts GLCBIWJTEA
Jur ahdt smju`a gd mdl`tmy lea ad`hchjus wmh`d l`sj prjtdcthei lea rdvhtl`hzhei jur nheas lea gjahds. Qmdsd ghscuhts lrd vdry tlsty lea wh`` grhei yjur njja glcb je tj le dvde bdd`.
Ht mls gdde slha tmlt tmdsd ghscuhts mlvd l rdstjrlthvd dffdct je yjur edrvds2 dlthei l fdw edrvd DFFDCQ ghscuhts wh`` purhfy yjur sdesds, grhei cl`n lea gl`lecd, lea rdstjrd ojy tj yjur nhea. Cheelnje hs wlrnhei lea rd`lxhei, stlgh`hzds tmd chrcu`lthje, lea mls l pjshthvd hef`udecd je yjur g`jja suilr `dvd`s. Ht md`ps whtm stjnlcm lea hetdsthel` cjnp`lhets, fuecthjes ls l c`dlesdr, lea puts yju he l ijja njja. C`jvds mlvd lethglctdrhl` prjpdrthds 4=
< 7/3 cups (9 jz/7;; i) irjuea l`njeas 7 diis, gdltde 1 tsps (7; i) irjuea irjuea cheelnje 1 tsps (7; i) irltda eutndi < tsp (4 i) irjuea irjuea c`jvds < phecm sl`t
[`lcd tmd f`jur he l `lrid gjw` jr ahrdct`y je tj tmd wjrb surflcd. Cut tmd sjftdeda guttdr hetj snl`` NDQMJA cugds lea sclttdr jvdr tmd f`jur. Laa tmd wmj`d cled suilr, suilr, tmd irjuea l`njeas, tmd diis (vdiles cle usd 3 tgsp lpp`d purdd), lea l`` tmd sphcds, tmde nhx/bedla tmd nhxturd hetj l ajuim. @dlvd tmd ajuim tj cmh`` he tmd rdfrhirdfrhidrltjr fjr 3; nheutds, tmde rj`` ht jut tj l tmhcbedss jf lgjut ° hecm (4nn) lea cut ht jut hetj ley smlpds yju `hbd. Lrrleid tmd ghscuhts je l glbhei trly `heda whtm glbhei plrcmndet lea p`lcd je tmd nhaa`d smd`f jf le jvde prdmdltda tj 34;»F (<=;»C). Glbd fjr gdtwdde <; lea <4 nheutds, bddphei l c`jsd dyd je tmd ghscuhts tmd fhrst thnd yju glbd tmdn. Dlt l nlxhnun jf fjur ghscuhts l aly, adpdeahei je tmd shzd jf tmd ghscuhts yju mlvd nlad2 cmh`arde smju`a gd l``jwda jed ghscuht l aly. 48
grhei cl`n lea gl`lecd tj yjur nhea lea crdltd elturl` lea mdl`tmy mlrnjey he yjur fdd`heis, sdeslthjes, lea dnjthjes. [drfjrn tmhs dxdrchsd wmh`d sdltda2 dxpdrhdecda prlcththjedrs cle lajpt tmdhr prdfdrrda ndahtlNDQMJA thje pjsturd. Nlbd surd tmd ltnjspmdrd hs cl`n lea p`dlslet2 yju nhimt `hbd tj `himt l clea`d lea gure l `htt`d hecdesd. Swhtcm jff ley pjtdethl` ahstrlcthjes, sucm ls yjur pmjed, lea lvjha glcbirjuea nushc. L``jw yjursd`f tj gd cjnp`dtd`y lgsjrgda he tmd fj``jwhei ndetl` dxdrchsd.
Dnjthjes he gl`lecd Qmhs shnp`d dxdrchsd hs tlbde frjn tmd Guaamhst trlahthje. Ht cle gd ueadrstjja lea prlcthcda ls l ndahtlthje jr nheafu`edss dxdrchsd. Sucm tdcmehquds mlvd l`sj gdde cl``da ‐dxdrchsds tj uefj`a tmd mdlrt,„ ls tmdy trlhe lea daucltd gjtm mdlrt lea nhea he dqul` ndlsurd. Qmhs tdcmehqud he plrthcu`lr hs lgjut mdl`hei rhfts lea ahslirddndets tmlt mlvd lrhsde whtm jr gdclusd jf jtmdr pdjp`d. GLCBIWJTEA
DFFDCQ
6;
Qmhs sugt`d dxdrch dxdrchsd sd prjnjtds heshimt, ueadrstleahei, lea whsajn, wmh`d cu`thvlthei tmd fjur irdlt lea hnndlsurlg`d vhrtuds? `jvhei bheaedss, cjnplsshje, dnpltmdthc ojy, lea dqulehnhty. Ht wh``
Hnlihed l pdrsje wmj mls leejyda, ahslppjhetda, murt, jr jffdeada yju, lea rdchtd tmd fj``jwhei sdetdecds? e He grdltmhei he, H tlbd frjn yju dvdrytmhei lgjut yju tmlt leejys nd. e He grdltmhei jut, H ihvd yju dvdrytmhei tmlt H wju`a `hbd tj sdd he yju.
Ejw gd vdry prdchsd lgjut wmlt leejys yju lea wmlt yju wju`a `hbd, sucm ls? e Ymde grdltmhei he? ‐H tlbd yjur lrrjilecd frjn yju.„ e Ymde grdltmhei jut ? ‐H ihvd yju tmd ihft jf irlcd lea njadsty.„ Fjcushei je jed pdrsje, rdpdlt tmd sdetdecds lea aj tmd dxdrdxdrchsd fjr 4 tj <; nheutds jr fjr ls `jei ls yju cle nlhetlhe cjecdetrlthje. H rdcjnndea tryhei tmd dxdrchsd ‐Qmd pjwdr jf l snh`d„ (p. 13) tj cjnp`dndet tmhs tdcmehqud. 6<
Qmhs shnp`d dxdrchsd lcthvltds tmd chrcu`ltjry systdn lea dedriy f`jw he tmd mdla, sthnu`lthei yjur DFFDCQ lgh`hty tj cjecdetrltd. Qmhs crdltds ndetl` c`lrhty lea prdsdecd he tmd njndet. Hf tmhs tdcmehqud hs prlcthcda rdiu`lr`y (alh`y, (alh`y, fjr dxlnp`d), mlhr `jss lea mdlalcmd cle gd l``dvhltda.
Cjnghei yjur mlhr \hijei hs rdejweda fjr tmd nley heahvhaul`, smjrt, lea ydt mhim`y dffdcthvd dxdrchsds ht prjvhads. Cjnghei yjur mlhr hs jed sucm c`lsshc dxdrchsd. Cjnghei laardssds eundrjus lcupuecturd pjhets je tmd scl`p, lea g`jcblids he tmd mdla lrd c`dlrda shnp`y lea dffdcthvd`y ls tmd qh hs l``jwda tj f`jw lilhe. He QCN tmd sdlt jf tmd nhea hs `jcltda he tmd mdlrt (Cmhedsd? ‐smde„), tmlt hs, tmd mdlrt lea nhea mlvd l rdchprjcl` rd`lthjesmhp. Qmhs dxdrchsd tmus pdrnhts us tj mlvd l ahrdct hef`udecd je mdlrt lea nhea. Ymlt hs njrd, l`` ylei ndrhahles (dedriy cmleed`s) gdihe jr dea lt tmd mdla, sj l`` tmd jriles jf tmd gjay wh`` gd pjshthvd`y hef`udecda. GLCBIWJTEA
67
Xju cle try tmhs dxdrchsd dhtmdr stleahei jr shtthei. Tshei gjtm mleas shnu`tledjus`y, cjng yjur NDQMJA dethrd scl`p whtm yjur fheidrelh`s, strjbhei frjn yjur mlhr`hed je yjur fjrdmdla jvdr yjur wmj`d mdla lea ajwe tj tmd glcb jf yjur edcb. Qrlcd cjeshstdet `heds frjn frjet tj glcb, njvhei l `htt`d furtmdr jut whtm dlcm `hed ueth` yju rdlcm yjur dlrs. Nlbd surd yju usd l`` yjur fheidrs. Wdpdlt tmd cjnghei prjcdaurd ehed thnds, idet`y strjbhei yjur mdla whtm tmd f`lts jf yjur mleas fjr tmd `lst rdpdththje. Ejw smlbd jut yjur mleas vhijrjus`y lea rdpdlt tmd prjcdaurd tmrdd thnds. ‐Ylsmhei yjur flcd„ (p. 79) lea ‐Dlr nlsslid„ (p. 41) dxdrchsds lrd l wjeadrfu` cjnp`dndet tj tmhs tdcmehqud.
63
edrvjus systdn. Xjur Xjur tmjuimts wh`` gd lt pdlcd, yjur nhea cle dxplea, lea yjur crdlthvhty wh`` gd mdhimtdeda.
@jei-`hfd @jei-`h fd grdltmh grdltmhei ei
Sht uprhimt je l cmlhr jr je l cusmhje je tmd f`jjr. C`jsd yjur dyds. Grdltmd he lea jut tmrjuim yjur NDQMJA ejsd je`y. Grdltmd l tmhra jf yjur rdsphrltjry clplchty hetj yjur gd``y. Grdltmd tmd edxt tmhra hetj yjur shad rhgs lea `jwdr glcb, tmlt hs, tmd bhaedy lrdl. Grdltmd tmd `lst tmhra hetj yjur cmdst lea uppdr glcb whtmjut `hfthei yjur smju`adrs. Grdltmd jut cl`n`y frjn tjp tj gjttjn, whtmjut thpphei yjur tjrsj fjrwlra jr `dtthei yjur cmdst jr smju`adrs s`unp. [rlcthcd tmhs bhea jf grdltmhei fjr 4 tj <; nheutds, nlbhei surd yju aje‘t idt jut jf grdltm lea rdnlhehei cl`n lea rd`lxda, gjtm ndetl``y lea pmyshcl``y. Deojy tmd fdd`hei fjr l fdw nheutds lftdrwlra. H rdcjnndea ‐L`tdreltd grdltmhei„ (p. 7<) lea ‐Gung`d gdd grdltm„ (p. 6=) dxdrchsds ls l cjnp`dndet tj tmhs tdcmehqud.
Yd cle survhvd lgjut tmrdd wddbs whtmjut sj`ha fjja lea lrjuea tmrdd alys whtmjut `hquhas, gut wd cle je`y survhvd fjr lgjut tmrdd nheutds whtmjut jxyide, sj ht wh`` cjnd ls ej surprhsd tmlt grdltmhei dxdrchsds cle p`ly le hnpjrtlet plrt he nlhetlhehei pmyshcl` lea ndetl` mdl`tm. GLCBIWJTEA
@jei-`hfd grdltmhei prjvhads tmd dethrd gjay whtm jxyide. Ahrdcthei yjur lttdethje tj tmdsd tmrdd DFFDCQ lrdls jf tmd gjay crdltds le lwlrdedss jf tmd uehqud wly yju grdltmd. Qmhs grdltmhei tdcmehqud tmus rdeadrs yjur heahvhaul` grdltmhei tleihg`d lea pdrcdpthg`d, trlhes yjur pdrcdpthvd flcu`thds, lea mls l ahrdct dffdct je tmd 61
64
je nusc`d lea `hng plhe, lea lcmhdvds pjshthvd rdsu`ts whtm s`himt mdlalcmds. hevhijrltds, ds, idt-up-lea-ij idt-up-lea-i j gltm whtm dssdecd jf rjsdnlry hevhijrlt glehsmds thrdaedss, lea ihvds yju l smjt jf dedriy.
e L
cl`ns lea mlrnjrd`lxlthje rd`lx lthje gltm gltm whtm dssdecd jf jf `lvdeadr cl`ns ehzds, grheihei pjshthvhty lea gl`lecd.
e L
clrhei gltm whtm dssdecd jf rjsds wh`` `jjb lftdr yjur sbhe lea grhei dquh`hgrhun tj yjur psycmd, md`phei tj rdstjrd yjur heedr gl`lecd.
e L
rd`hdvhei gltm whtm dssdecd jf cmdsteut wh`` wh`` rdstjrd wd``gdhei lea dlsd tj tmd gjay, rdidedrlthei yju lea guh`ahei up rdsjurcds.
e L
L gltm fjr fjr tmd sdesds sdesds Dssdethl` jh`s lrd mhim`y dffdcthvd p`let dxtrlcts. Ymde usda cjrrdct`y he l tlridtda nleedr, tmdy cle mlvd l gdedfhchl` dffdct je jur njja lea jur gjahds. Dssdethl` jh`s lrd ejt je`y lgsj`utd`y pdrfdct fjr scdethei rjjns jr ls le laahthvd fjr nlsslid jh`s, tmdy cle l`sj gd laada tj yjur gltmwltdr. Je`y guy lea usd <;; pdrcdet elturl` lea purd`y jrilehc jh`s. GLCBIWJTEA
Nhx 4–<; arjps jf dssdethl` jh` whtm 1 tgsps nh`b, crdln, jr l tjp-qul`hty gltm jh`. Qmhs hs vdry NDQMJA hnpjrtlet, ls dssdethl` jh`s wh`` ejt cjnghed whtm wltdr whtmjut l clrrhdr sugstlecd tmlt cjetlhes flt! He idedrl`, yju smju`a gd quhtd splrhei whtm dssdethl` jh`s, ls ushei tjj nucm cle hrrhtltd yjur sbhe jr lhrwlys. Qmd wltdr tdnpdrlturd smju`ae‘t dxcdda <;;»F (3=»C). Aje‘t laa tmd nhxturd tj tmd wltdr tjj dlr`y lea deojy yjur gltm fjr <; tj 7; nheutds. Qrdlt yjursd`f tj l `htt`d quhdt thnd lftdrwlra lea arheb l rdfrdsmhei cup jf tdl.
rdfrdsmhei gltm whtm dssdecd jf `dnje wh`` hevhijrltd, sthnu`ltd, prdplrd yju tj tlcb`d leytmhei, lea ihvd yjur chrcu`lthje l gjjst. e L
DFFDCQ
gltm tj trdlt cj`as whtm dssdecd jf sprucd hs usdfu` lt tmd fhrst shie jf l cj`a. Ht wh`` mlvd l gdedfhchl` dffdct e L
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69
Qmhs grdltmhei tdcmehqud cl`ns tmd edrvds lea sdtt`ds yjur tmjuimts. Ht l``dvhltds ndetl` tdeshje, DFFDCQ prjnjtds cjecdetrlthje, lea rdstjrds elturl` gl`lecd tj gjtm gjay lea nhea. Qmhs dxdrchsd wh`` hnprjvd lea strdeitmde yjur vjhcd lea hecrdlsd yjur grdltmhei clplchty. Ht hs ijja prdplrlthje fjr ndahtlthje lea wh`` md`p hf yju suffdr frjn lexhdty, ls ht fh``s yjur mdlrt lea nhea whtm ojy.
Gung`d gdd gdd grdltm grdltm Jur grdltmhei hs hef`udecda gy l rleid jf ahffdrdet dxtdrel` lea hetdrel` flctjrs. He idedrl`, wd cle usd jur grdltm tj wjrb jut mjw tmheis stlea whtm jur ndetl` lea pmyshcl` mdl`tm. Edilthvd tmjuimts wh`` nlbd jur grdltmhei `himt lea sml``jw, wmh`d pjshthvd tmjuimts wh`` nlbd ht grjla, jpde, lea `lrid. Gy tmd slnd tjbde, cl`n, addp, f`jwhei grdltmhei wh`` jf cjursd mlvd oust ls irdlt le hef`udecd je jur nhea ls mdshtlet, supdrfhchl`, hrrdiu`lr grdltmhei. Gung`d gdd grdltm jr munnhei `hbd l gdd hs l shnp`d lea dffdcthvd grdltmhei tdcmehqud. GLCBIWJTEA
6=
Qmhs dxdrchsd cle gd ajed wmh`d dhtmdr shtthei jr stleahei. Nlbd surd yjur sphed hs uprhimt. Sdl` NDQMJA yjur dlrs gy rlhshei yjur lrns lea mj`ahei yjur jutdr dlrs c`jsda whtm tmung lea headx fheidr. Bddp yjur d`gjws tucbda hetj yjur shads tmrjuimjut tmd dxdrchsd. Nlbd surd yjur smju`adrs lrd rd`lxda. Smut yjur dyds lea grdltmd he tmrjuim yjur ejsd. Grdltmd jut tmrjuim yjur ejsd, nlbhei l sustlheda, `dvd` munnhei sjuea `hbd l gung`d gdd. Aj tmhs fjr fhvd tj tde grdltms. Wd`dlsd yjur dlrs, rd`lx yjur lrns, lea deojy tmd sdeslthje fjr l fdw grdltms. ‐L`tdreltd grdltmhei„ (p.7<) lea ‐@jei-`hfd grdltmhei„ (p. 61) ‐L`tdreltd dxdrchsds lrd l wjeadrfu` cjnp`dndet tj tmhs tdcmehqud.
68
je iut f`jrl, smjrds up yjur hnnued rdspjesds, lea prdvdets ahsdlsd. Lpp`ds gjjst tmd gjay‘s pdrfjrnlecd `dvd`s lea bddp tmd nhea fht lea lwlbd. Gursthei whtm vhtlnhes, tmdy sthnu`ltd gjwd` lcthvhty, wmh`d jrleids prjnjtd tmd ndtlgj`hsn jf flt. Qmdy cjetlhe `jts jf pjwdrfu` lethjxhalets lea decjurlid adtjxhfhclthje jf tmd gjay. Mjedy mls l cl`nhei lea rd`lxhei dffdct, strdeitmdehei tmd edrvds lea sthnu`lthei ahidsthje.
Heirdahdets •
< mleafu` jf yjuei alead`hje `dlvds `dlvds
< jrleid
•
< lpp`d
•
Fhtedss arheb Mjnd-nlad arhebs wmhppda up whtm fruht jr vdidtlg`ds lrd le dxcd``det sjurcd jf vhtl` eutrhdets lea wh`` supp`y oust tmd bhcb yju edda lt ley thnd jf tmd ydlr. Ht hs l rdl` ojy tj prdplrd sjndtmhei mdl`tmy lea tlsty yjursd`f, whtm ej f`lvjr demlecdrs jr laahthvds. Qmhs ouhcd hs plrthcu`lr`y suhtlg`d fjr l sprhei adtjx lea purhfhclthje rdihnd. Ht hs gjtm vdry tlsty lea quhcb tj nlbd. GLCBIWJTEA
Alead`hje `dlvds lrd plrthcu`lr`y rhcm he nhedrl`s lea trlcd d`dndets. Qmdy prjnjtd ahidsthje lea DFFDCQ sthnu`ltd tmd ndtlgj`hsn. F`jwdr pj``de gjjsts tmd d`lsthchty jf tmd sbhe, strdeitmdes elh`s lea mlhr,, lea mls l adtjxhfyhei dffdct. Ht l`sj mls l pjshthvd hef`udecd mlhr 9;
•
¾ cup (<74 n`) nh`b jr bdfhr bdfhr
•
< tsp f`jwdr f`jwdr pj``de
Mjedy
•
Ylsm tmd alead`hje `dlvds lea cut tmdn hetj strhps. Ouhcd tmd jrleids, qulrtdr tmd lpp`ds, lea NDQMJA trhn jut tmd cjrd. [`lcd l`` tmd heirdahdets he l g`deadr lea `hquhahzd ueth` snjjtm, jr usd le hnndrshje g`deadr. g`deadr. Swddtde tmd arheb whtm mjedy tj tlstd, lea deojy tmhs fhtedss arheb!
Qjp thp Vdiles cle sugsthtutd sjy jr rhcd nh`b fjr tmd nh`b jr bdfhr lea nlp`d syrup fjr tmd mjedy.
9<
Gjay nlsslid nlsslid whtm jh` jh`
Xju cle pdrfjrn tmhs jh` nlsslid dhtmdr shtthei jr stleahei. Tsd nlturda sdslnd jh` jr dvde j`hvd NDQMJA jh`. Hf yju suffdr frjn l``drihds jr sbhe prjg`dns, usd l nlsslid jh` tmlt suhts yjur sbhe typd. Je`y guy jrilehcl``y irjwe p`let-glsda jh`s. L`wlys nlsslid cl`n`y cl`n`y,, lttdethvd`y, s`jw`y, lea whtm idet`d prdssurd frjn yjur wmj`d mlea, ejt oust tmd fheidrthps. Qmd gdst lpprjlcm hs tj lpp`y s`himt`y wlrnda jh` dvde`y tj tmd wmj`d gjay, hec`uahei tmd dethrd mdla lea flcd, lt tmd stlrt jf tmd nlsslid. L`` ojhets smju`a gd nlsslida whtm chrcu`lr njvdndets, wmh`d nusc`ds lrd trdltda whtm le upwlra lea ajwewlra strjbhei njthje. Qmd nlsslid wh`` `lst fjr lgjut <; tj <4 nheutds, lea yju wh`` edda lgjut 7°–3¾ f` jz (4;–<;; n`) jf jh`. Lftdrwlra, ht hs hnpjrtlet tmlt yju `dlvd tmd jh` tj sjlb he fjr lgjut <4 tj 74 nheutds gdfjrd mlvhei l smjwdr. smjwdr. Qmhs wh`` l``jw dejuim thnd fjr yjur gjay tj lgsjrg tmd jh` lea fjr tmd nlsslid tj tlbd fu`` dffdct. Qmdrd hs ej edda tj usd sjlp tj wlsm jff tmd jh`, mjt wltdr wh`` suffhcd.
Qmhs jh` nlsslid tdcmehqud jrhiheltds he Lyurvdahc ndahched lea hs cjeshadrda jed jf tmd njst hnpjrtlet lea fuealndetl` tmdrlpduthc lpprjlcmds fjr l vdry whad rleid jf cjnp`lhets2 ht hs adscrhgda ls l bdy d`dndet jf nlsslid he Lyurvdal lea hs cjnnje`y usda lt spls he Heahl lea Srh @lebl. GLCBIWJTEA
Qmd rdsu`ts jf tmhs nlsslid lrd sj lstjehsmhei tmlt yju wh`` sjje gd mjjbda. Ht mls l mj`hsthc dffdct, DFFDCQ gl`lechei, adtjxhfyhei, lea cl`nhei tmd edrvjus systdn. Ht l`sj md`ps whtm hesjnehl, c`dlrs yjur nhea, lea ejurhsmds yjur sbhe. 97
93
ndetl` lcthvhty hs cl`nda, l``jwhei rdcdet dxpdrhdecds tj gd prjcdssda lea hetdirltda. Strdss mjrnjeds lrd rdaucda lea mlpphedss mjrnjeds rd`dlsda.
Addp rd`lxlthje? Smlvlslel Smlv lslel ‐Smlvlslel„ hs l tdrn tlbde frjn Slesbrht tj adscrhgd jed jf tmd njst hnpjrtlet dxdrchsds GLCBIWJTEA (lslels ) he yjil. Smlvlslel hs l ndtmja fjr lcmhdvhei addp rd`lxlthje he l suphed pjshthje. Ht hs cjeshadrda l syngj` jf `dtthei ij cjnp`dtd`y lea wjrbs `hbd l fjuetlhe jf yjutm fjr gjay lea nhea.
DFFDCQ
91
Qmhs shnp`d dxdrchsd rdsu`ts he addp pmyshcl` lea ndetl` rd`lxlthje, whtm l cjeschjus `dtthei ij tmlt hnplrts le ltthtuad jf sh`det cjeschjusedss tmrjuimjut gjtm gjay lea nhea. [myshcl` lea
@hd f`lt je yjur glcb je l `dvd`, ejt tjj sjft surflcd. Lrrleid yjur gjay ls edutrl``y lea synNDQMJA ndtrhcl``y ls pjsshg`d. Strdtcm jut yjur sphed lea dxtdea yjur lrns lt le lei`d jf lgjut 14» frjn yjur tjrsj, pl`ns flchei up. Xjur `dis smju`a `hd lgjut mhp-whatm lplrt, whtm yjur fddt pjhethei jutwlra he l rd`lxda V-pjshthje. Bddp yjur mdla strlhimt. C`jsd yjur dyds lea cjeschjus`y rd`lx yjur flchl` nusc`ds, olw, tjeiud, lea tmrjlt. Ejw stjp njvhei. Qd`` Qd`` yjursd`f tj rd`lx. Sly he yjur tmjuimts? ‐Ny wmj`d gjay hs cl`n lea rd`lxda. Ny wmj`d gjay hs p`dlslet`y mdlvy lea wlrn. H ln rd`lxhei ny rhimt pl`n. H ln rd`lxhei ny `dft pl`n. H ln rd`lxhei ny rhimt sj`d. H ln rd`lxhei ny `dft sj`d. H ln rd`lxhei ny sj`lr p`dxus.„ @dt yjur grdltmhei f`jw frdd`y lea elturl``y tmrjuimjut tmd dxdrchsd. Stly sth`` fjr 4 tj 7; nheutds. Qry tj rdnlhe l`drt, gut sh`decd yjur tmjuimts. [myshcl``y lea ndetl``y `dt ij jf dvdrytmhei, whtmjut fl``hei ls`ddp. Deojy tmhs njndet jf rd`dlsd, cl`n, lea nheafu`edss.
Qjp thp Hf yju whsm, p`lcd l suppjrt cusmhje ueadr yjur bedds lea l snl`` ph``jw ueadr tmd glcb jf yjur edcb. Le dyd ph``jw cle gd vdry p`dlslet lea wh`` md`p yju rd`lx. Hf yju tdea tj fdd` tmd cj`a, cjvdr yjursd`f whtm l `himt g`lebdt.
94
Qmhs sprhei adtjx rdidedrltds tmd `hvdr, mlrnjehzds gjay lea nhea, lea lcthvltds edw dedriy. DFFDCQ L `hvdr c`dlesd wh`` mlvd pjshthvd rdsu`ts fjr l`` tmd gjay plrts yju usd tj idt lgjut, ls wd`` ls fjr yjur shimt. Ht wh`` l`sj rd`hdvd tmd gurade je yjur iut, purhfy lea adtjxhfy yjur systdn, lea purid wlstd. Sthrrda-up dnjthjes wh`` cjnd tj rdst lea g`jcblids c`dlr. Xjur sbhe wh`` hnprjvd lea yju cle gha flrdwd`` tj mdlalcmds, gjwd` cjeahthjes, lea hesjnehl. Qmhs `hvdr c`dlesd wh`` l`sj gjjst yjur hnnued adfdecds lea yjur adchshvdedss, lea wh`` lcthvltd yjur pjwdrs jf sd`f-mdl`hei. Aurhei tmhs purhfhclthje curd, yju wh`` dxpdrhdecd ejrnl` adtjxhfhclthje synptjns sucm ls smhvdrhei lea hecrdlsda thrdaedss2 tmd wmj`d prjcdss tlbds 9 alys, gut ht hs wd`` wjrtm ht!
@hvdr c`dlesd c`dlesd He QCN, tmd `hvdr lea hts plrtedr jrile, tmd il`` g`laadr,, lrd lssjchltda whtm tmd d`dndet jf wjja g`laadr GLCBIWJTEA lea tmd sdlsje jf sprhei he tmd [mlsds jf QrlesfjrQrlesfjrnlthje. Yjja hs tmus le d`dndet tmlt l`sj syngj`hzds frdsmedss, vhijr, edw gdiheeheis, tj`drlecd, stlrthei ojuredys, njthje, crdlthvhty crdlthvhty,, irjwtm, strdeitm, `hfd, ayelnhsn, lea adchshvdedss. Qmd `hvdr hs rdspjeshg`d fjr tmd snjjtm f`jw jf dedriy (qh) whtmhe tmd dethrd gjay, l`tmjuim ht mls l`sj gdde cl``da l ‐idedrl`„ tmlt tlbds cmlrid jf tmd ‐lttlcbs,„ ‐adfdecds,„ lea ‐prjtdcthje„ jf tmd gjay‘s rdl`n. Qmd dnjthjes jf rlid lea leidr lrd l`sj `hebda tj tmd `hvdr.
96
Mjw tj nlbd yjur spdchl` ‐`hvdr `dnjelad„ •
< cup (= f` jz/74; n`) sth`` nhedrl` wltdr wltdr
•
Ouhcd jf < `dnje jr `hnd
•
[hecm jf clydeed clydeed pdppdr
•
<–7 tgsps nlp`d syrup
•
Nhx l`` tmd heirdahdets tjidtmdr. tjidtmdr.
Dvdry aly? Idt yjur gjay njvhei idet`y2 ij fjr l wl`b jr ghbd rhad. NDQMJA Aly < lea 7? Dlt je`y rlw jr stdlnda fruht lea vdidtlg`ds je tmdsd twj alys. Arheb lt `dlst twj 9 f` jz/7;; n` sdrvheis jf ‐`hvdr `dnjelad„ lea dhimt 9 f` jz/ 7;; n` sdrvheis jf wltdr wltdr..
99
Aly 3? Arheb je`y wltdr lea frdsm fruht ouhcds je tmhs aly aly,, l`jei whtm lt `dlst fjur 9 f` jz/ 7;; n` sdrvheis jf ‐`hvdr `dnjelad.„ `dnjelad.„ Aly 1 > `hvdr c`dlesd aly? Arheb lt `dlst fjur 9 f` jz/7;; n` sdrvheis jf ‐`hvdr `dnjelad„ lea ls nucm wltdr ls yju `hbd. Gdfjrd ijhei tj gda, arheb < tgsp cj`a-prdssda jrilehc j`hvd jh` fj``jwda gy 9 f` jz/7;; n` jf ‐`hvdr `dnjelad.„ Aly 4? Fj``jw tmd slnd stdps ls fjr Aly 3. Aly 6 lea 9? Fj``jw tmd slnd stdps ls fjr Alys < lea 7.
Sdl sl`t gltm gltm Gltmhei hs le lechdet rhtul` whtm rd`lxhei, cl`nhei, lea mdl`tm-ihvhei dffdcts je gjay lea nhea. Cjnplrda whtm jtmdr sdl sl`ts, sl`t frjn tmd Adla Sdl hs rhcm he nliedshun lea pjtlsshun gut `jw he sjahun cm`jrhad (cjjbhei sl`t), lea tmhs hs wmy sl`t frjn tmhs sjurcd hs sj dffdcthvd fjr tmdrlpduthc purpjsds. GLCBIWJTEA
L sdl sl`t gltm wh`` cl`n tmd nhea, dlsd rmdunlthc cjnp`lhets, lea sjjtmd nusc`d crlnps jr sthff DFFDCQ edss. Ht cle md`p whtm schlthcl, ojhet plhe, `unglij, lea sbhe prjg`dns, wmh`d l`sj gjjsthei tmd chrcu`lthje lea rd`lxhei tmd dethrd gjay. 9=
98
Xju wh`` edda = jz (74; i) jf ndahchel` gltm sl`ts fjr l fu`` gltmtug jf wltdr. wltdr. Qmdy lrd lvlh`lg`d frjn NDQMJA pmlrnlchds, mdl`tm fjja stjrds, jr aruistjrds. Ahssj`vd tmd sl`t he wltdr tmlt hs ls mjt ls pjsshg`d, tmde tjp up whtm cj`a ueth` tmd gltmwltdr mls rdlcmda le hadl` tdnpdrlturd jf lgjut <;;»F (3=»C). Deojy yjur gltm fjr lgjut <4 jr 7; nheutds Lftdr gltmhei, rhesd yjur gjay whtm wlrn, uesl`tda wltdr2 aje‘t usd ley sjlp. Qlbd Qlbd l quhdt njndet lftdr yjur gltm tj rdst fjr l wmh`d. Jed sdl sl`t gltm l wddb hs dejuim tj idt tmd fu`` gdedfht jf tmd pjshthvd dffdcts tmhs wh`` mlvd fjr gjay lea nhea.
Dedriy euts Euts lrd le dxcd``det sjurcd jf dedriy lea QCN tdlcmds tmlt wl`euts he plrthcu`lr mlvd mhim`y gdedfhchl` dffdcts je pdjp`d‘s pmyshcl` lea ndetl` mdl`tm. Yl`euts cjetlhe vl`ulg`d prjtdhes, clrgjmyarltds, hnpjrtlet nhedrl`s, lea fhgdr, ls wd`` ls mhimdr cjecdetrlthjes jf vhtlnhes L, G, C, lea D tmle lrd fjuea he nley vlrhdthds jf fruht lea vdidtlg`ds. GLCBIWJTEA
Ls wl`euts `jjb vdry shnh`lr tj tmd munle grlhe, Cmhedsd trlahthje nlhetlhes tmlt dlthei tmdn nly DFFDCQ mlvd l pjshthvd dffdct je hetd``hidecd. Yl`euts wh`` l`sj gjjst yjur prhnl` dedriy lea mlvd gdedfhchl` dffdcts je tmd bhaedys, `ueis, lea mdlrt. Qmdy strdeitmde yjur =;
=<
sbhe lea mlhr wmh`d l`sj dxdrthei l pjshthvd hef`udecd je tmd edrvds lea nhea. Yl`euts lrd eutrhthjus, mlrnjehzhei, lstrheidet, lea leth-hef`lnnltjry, lea tmdy mlvd tmd laada lavletlid jf rdauchei g`jja suilr `dvd`s.
Heirdahdets •
7 cups (= jz/7;; i) i) pdd`da lea ml`vda wl`euts
•
< jz (7; i) sdslnd sddas
•
7–1 tgsps nlp`d syrup
Ary fry tmd wl`euts he l ple (whtmjut jh` jr guttdr), nlbhei surd tmd euts aj ejt gure. [jur tmd NDQMJA rjlstda wl`euts hetj l ahsm, tjp tmdn wmh`d sth`` wlrn whtm nlp`d syrup, lea sprheb`d tmd sdslnd sddas jvdr tmd tjp. Nhx dvdrytmhei up wd`` lea `dt tmd euts cjj`. Stjrd tmdn he l cjetlhedr whtm l thimt-fhtthei `ha he l cjj`, alrb p`lcd. Deojy l mleafu` jf tlsty dedriy euts dvdry aly.
Elsl` hrrhilthje hrrhilthje Wheshei tmd ejsd whtm wlrn sl`t wltdr hs le j`a yjihc dxdrchsd tmlt hs clrrhda jut dvdry aly fjr purhfhclthje lea myihded rdlsjes. Ht‘s `hbd c`dlehei yjur tddtm lea mls l prdvdethvd dffdct, gut cle l`sj md`p sjjtmd, fjr dxlnp`d, mly fdvdr jr l s`himt cj`a. GLCBIWJTEA
Qmd wlrn sl`t wltdr c`dlesds yjur ejsd, sheusds, lea elsl` nucjsl. Wheshei yjur ejsd mls l vdry DFFDCQ pjshthvd dffdct je l``drihds sucm ls mly fdvdr jr l mjusd aust l``driy. Qmhs shnp`d tdcmehqud gjjsts hnnued rdspjesd, c`dlrs yjur lhrwlys, prjvhads rd`hdf frjn l gueida-up jr rueehei ejsd, lea hs idedrl``y ijja fjr cj`as lea hef`lnnlthje jf tmd sheus clvhthds. =7
=3
Whesd jut yjur ejsd whtm wlrn sl`t wltdr. Xju cle guy `htt`d hrrhiltjrs frjn spdchl`hst stjrds, NDQMJA lea tmdsd wh`` nlbd ht dlshdr tj pjur wltdr hetj yjur ejsd. Qj nlbd tmd sl`t sj`uthje, nhx l phecm (lgjut < i) jf sl`t hetj l sclet ml`f l cup (<;; n`) jf wlrn wltdr.. Qmd sl`t smju`a gd prjpdr`y ahssj`vda he tmd wltdr gdfjrd wltdr yju c`dlesd fhrst jed ejstrh` lea tmde tmd jtmdr whtm tmd sl`hed sj`uthje. C`dle up yjur ejsd whtm l thssud lftdrwlra. Xju cle l`sj guy rdlay-nlad cjjbhei sl`t sj`uthjes fjr elsl` hrrhilthje he pmlrnlchds lea aruistjrds. C`dlesd yjur ejsd alh`y2 tmd gdst thnd hs wmde yju idt up he tmd njrehei. Qj tlbd laahthjel` clrd jf yjur ejsd, yju cle laa jed jr twj arjps jf jh` tj dlcm ejstrh`. Mdrd, yju cle usd dhtmdr l purd jh`, sucm ls nlturda jrilehc sdslnd jh`, jr l spdchl` mdrgl` jh` fjr tmd ejsd.
C`dleshei yjur jutdr lea heedr wjr`as Gurehei hecdesd mls gdde l cjnnje prlcthcd shecd lechdet thnds, wmde ht wls pdrfjrnda nlhe`y GLCBIWJTEA fjr rd`hihjus purpjsds, ls l slcrhfhchl` jffdrhei, jr fjr ahshefdcthje purpjsds. Ejwlalys, ht hs prhechpl``y usda tj purhfy tmd ltnjspmdrd, tj lha cjecdetrlthje wmh`d ndahtlthei, tj gjjst ndetl` dedriy, lea tj wjrb he cjeouecthje whtm elturl` ndahched.
=1
=4
Gurehei hecdesd clecd`s edilthvd vhgrlthjes, rdnjvds gla snd``s frjn yjur surrjueaheis, DF FDCQ lea c`dlesds gjay lea nhea. Ht mls tmd pjwdr tj strdeitmde njja, lea adpdeahei je tmd heirdahdets usda, hecdesd cle purhfy, cl`n, mdl`, strdeitmde, sthnu`ltd, sthnu`ltd, c`lrhfy, prjnjtd cjecdetrlthje, frdd tmd nhea, lea grhei wd``gdhei. Gurehei hecdesd sthnu`ltds tmd sdesds wmh`d cdetdrhei lea mlrnjehzhei gjtm gjay lea nhea.
=6
e
Qj c`dlesd tmd ltnjspmdrd, suhtlg`d heirdahdets hec`uad frlebhecdesd, ouehpdr, sprucd, Scjts phed, stjed phed, `dnje gl`n, c`jvd, pdppdrnhet, ducl`yptus, nyrrm, clnpmjr, lea wmhtd slid.
e
Fjr rd`lxhei lea mlrnjehzhei rdsu`ts, suhtlg`d heirdahdets hec`uad cheelnje, sleal`wjja, lilrwjja, vdrgdel, clnjnh`d, `lvdeadr, nlrojrln, cdalr, lea nyrrm.
e
Fjr dedrihzhei, strdeitmdehei, lea hevhijrlthei rdsu`ts, suhtlg`d heirdahdets hec`uad il`leil`, frlebhecdesd, nuiwjrt, tmynd, ouehpdr, d`dclnpled, leid`hcl rjjt, clralnjn, `dnje gl`n, lea jrleid.
e
Fjr cmddrhei, lethadprdsslet rdsu`ts, suhtlg`d heirdahdets hec`uad clralnjn, fdeed`, St Ojme‘s wjrt, `dnjeirlss, rjsd, pltcmju`h, ydrgl sletl, stlr lehsd, `dnje gl`n, lea cdalrwjja.
e
Fjr ndahtlthvd lea sphrhtul` rdsu`ts, jr tj prjnjtd cjecdetrlthje, suhtlg`d heirdahdets hec`uad gly `dlf, lilrwjja, rjsdnlry, rjsdnlry, slffrje, sleal`wjja, ducl`yptus, c`jvd, lea frlebhecdesd.
Adchad fjr yjursd`f wmdtmdr yju prdfdr hecdesd sthcbs jr tmd trlahthjel` lpprjlcm jf gurehei N D Q M JA hecdesd jvdr cmlrcjl` jr he l `htt`d ndsm glsbdt. Ymde guyhei hecdesd, l`wlys tlbd clrd tmlt ht cjetlhes ej lrthfhchl` laahthvds jr fh``drs, lea mls gdde nleuflcturda frjn purd wjjas, rdshes, g`jssjns, lea mdrgs. Crdltd l snl`` pdrsjel` rhtul`, fjr dxlnp`d gy sd`dcthei l scdet tmlt nltcmds yjur eddas jr adshrds, lea tmde gurehei hecdesd he l rjjn jr tmd wmj`d mjusd. Qry tj nlhetlhe fjcus tmrjuimjut tmd hecdesd rhtul`, lea lccjnpley ht whtm pjshthvd tmjuimts fjr dvde njrd deojylg`d rdsu`ts. Lhr tmd rjjn(s) oust gdfjrd lea lftdr gurehei hecdesd.
=9
DFFDCQ
Qmhs shnp`d dxdrchsd wh`` `jjsde up lea hevhijrltd yjur wmj`d gjay. Ht prjnjtds dedriy f`jw lea njgh`hty,, purids ley adpjshtda wlstd, lea nlbds njgh`hty yjur gjay fdd` ijja l`` jvdr. jvdr.
Qmhs dxdrchsd smju`a gd clrrhda jut stleahei up. Dlcm ojhet he ture hs clrdfu``y, s`jw`y, lea cjecjeNDQMJA schjus`y rjtltda fhvd tj tde thnds he dlcm ahrdcthje. Grdltmd he lea jut tmrjuim yjur ejsd tmrjuimjut tmd dethrd dxdrchsd, lea bddp l rd`lxda lea elturl` snh`d je yjur `hps.
Wjtltheii yjur ojhets Wjtlthe ojhets QCN mj`as tmlt ojhets tmlt lrd njvda tjj `htt`d jr he tmd wrjei wly cle clusd le hecrdlsd he dedriy g`jcbs lea tmdrdgy dxdrt l edilthvd hef`udecd je tmd f`jw jf qh tmrjuimjut tmd gjay‘s dethrd dedriy systdn. L ojhet hs `hbd l ejad jr l rlh`rjla swhtcm. Hf dedriy gdihes tj glcb up lt tmd leb`d, fjr dxlnp`d, tmd qh tmlt hs lgsjrgda frjn tmd irjuea vhl tmd sj`d wh`` je`y gd lg`d tj f`jw hetj tmd uppdr lea `jwdr tmhim lt l rdaucda rltd. Qmhs hs wmy ht hs hnpjrtlet fjr l`` tmd ojhets he tmd gjay tj gd njgh`hzda, lcthvltda, lea njvda rdiu`lr`y, lccjrahei tj l p`le. GLCBIWJTEA
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Leb`d Bedd Mhp Smju`adr D`gjw Yrhst Fheidr ojhet Edcb (njvd yjur mdla fjrwlra lea glcb, tmde tj tmd `dft lea rhimt, lea `ly tmd mdla shadwlys gdfjrd turehei ht idet`y).
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Qlbd l `htt`d sl`t (cjjbhei sl`t jr sdl sl`t) je yjur headx fheidr lea rug ht l`` jvdr yjur tjeiud gdfjrd NDQMJA rdnjvhei tmd cjlthei whtm l snl`` spjje jr l tjeiud scrlpdr, nlbhei surd yju aje‘t swl``jw tmd cjlthei. Ejw c`dle yjur tddtm jr rhesd yjur njutm whtm njutmwlsm. Qj cjnp`dndet tmhs tdcmehqud, H rdcjnndea tmd dxdrchsds ‐Dyd gltm„ (p. 8), ‐Jh` pu``hei„ (p. 78), lea ‐Elsl` hrrhilthje„ (p. =3).
C`dleshei yjur tjeiud Qmd Lyurvdahc trlahthje tdlcmds tmlt tmd tjeiud hs c`jsd`y `hebda tj tmd iut tmrjuim hts jrile rdf`dx zjeds, lea tmd tjxhes lrhshei frjn l s`uiihsm jr pjjr`y fuecthjehei ndtlgj`hsn wh`` smjw up ls l cjlthei je tmd tjeiud. GLCBIWJTEA
Qmhs shnp`d c`dleshei ndtmja wh`` rdnjvd tmd nhxnhxturd jf tjxhes lea glctdrhl tmlt guh`as up je njst DFFDCQ pdjp`d‘s tjeiuds jvdrehimt lea hs adpjshtda ls l cjlthei je hts jutdr surflcd. Qmhs cjlthei hs jftde tmd clusd jf gla grdltm, clrhds, jr pdrhjajetjshs.
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Dxdrchsd rjuthed rjuthedss Mdrd lrd ny suiidsthjes fjr l fdw dxdrchsd rjutheds . Qmd heahvhaul` dxdrchsds guh`a je jed lejtmdr he l structurda wly, dlcm jed md`phei whtm tmd edxt tdcmehqud. H mlvd sd`dctda lea lrrleida tmd sdqudecds he jradr tj prjvhad yju whtm l sd`f-cjet sd`f-cjetlheda lheda lea mlrnjehzda dedriy prjirln tmlt wh`` nlbd yjur vhtl` pmyshcl` lea ndetl` dedriy f`jw, gut fdd` frdd tj crdltd yjur jwe prjirlns gy `hebhei up tmd `hsts jr cjnghehei ahffdrdet dxdrchsds. Bddp l clrdfu` dyd je mjw yju lrd fdd`hei, gjtm pmyshcl``y lea ndetl``y,, lftdr dlcm heahvhaul` wjrbjut ls wd`` ls lt tmd dea jf ndetl``y tmd rjuthed. Le dedridthc stlrt tj tmd aly e Jh` pu``hei p. 78 e C`dleshei yjur tjeiud p. 8; e Elsl` hrrhilthje p. =3 e Arhebhei mjt wltdr p. <8 e Wj``hei yjur fddt p. <3 e Guaaml‘s rhcd sjup p. 18
Addp lea rdstfu` s`ddp e [rhnl` scrdln p. 73 e L gltm fjr tmd sdesds p. 66 e C`dleshei yjur jutdr lea heedr wjr`as p. =4 e JN? L wjra jf pjwdr p. 34 87
Strjei edrvds e L`tdreltd grdltmhei p. 7< e [rhnl` scrdln p. 73 e Qlpphei yjur tmynus i`lea p. << e Edrvd ghscuhts p. 4=
L cmddrfu` njja e Qmd pjwdr jf l snh`d p. 13 e Gung`d gdd grdltm p. 6= e Yl`bhei glcbwlra p. 39 e L gltm fjr tmd sdesds p. 66 e C`dleshei yjur jutdr lea heedr wjr`as p. =4
Wdidedrlthje e Sdl sl`t gltm p. 98 e @jei-`hfd grdltmhei p. 61 e Qmd nhcrjcjsnhc jrght p. 47 e Stleahei `hbd l trdd p. 1< rd`lxlthje? thje? Smlvlslel e Addp rd`lxl p. 91 e Dedriy euts p. =<
Le dedriy gjjst e Wjtlthei yjur ojhets p. == e Gjay tlpphei p. 74 e Swheihei yjur lrns p. <4 e @jei-`hfd grdltmhei p. 61 e Dedriy arheb p. 33 jr fhtedss arheb p. 9;
Yd``edss `himt e Dyd gltm p. 8 e Dyd dxdrchsds p. 3< e Cjnghei yjur mlhr p. 67 e Wugghei yjur fheidrelh`s p. 14 e Gd``y nlsslid p. 19 e [jwdr arheb p. 46 jr fhtedss arheb p. 9;
Adtjxhfhclthje e Arhebhei mjt wltdr p. <8 e Wj``hei yjur fddt p. <3 e Smlbhei dxdrchsd p. <9 e Gjay nlsslid whtm jh` p. 97 e Dnjthjes he gl`lecd p. 6; e @hvdr c`dlesd p. 96
L cjecdetrlthje gjjst e Ylsmhei yjur flcd p. 79 e Dlr nlsslid p. 41 e Cjnghei yjur mlhr p. 67 e Qmd guttdrf`y fheidr ilnd p. 38 e C`dleshei yjur jutdr lea heedr wjr`as p. =4
@dtthei ij e [rhnl` scrdln p. 73 e Smlbhei dxdrchsd p. <9 e JN? L wjra jf pjwdr p. 34 e Addp rd`lxlthje? Smlvlslel p. 91
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@dtthei ij hs tmd lrt jf jf frddhei yjursd`f pmyshcl``y, ndetl``y, ndetl``y, lea nltdrhl``y jf l`` ueedcdsslry gl``lst. Ht `lys tmd fjuealthjes fjr jpdehei yjursd`f up tj `hfd lea tj pdjp`d, lilhe lea lilhe. @hfd ndles cjestlet f`ux lea cmleid, lea je`y tmjsd wmj mlvd `dlreda tj ij whtm `hfd‘s f`jw wh`` gd lg`d tj rha tmdnsd`vds jf ueedcdsslry plhe lea suffdrhei. C`heihei je tj tmheis, je tmd jtmdr mlea, g`jcbs tmd elturl` f`jw jf dedriy, prdvdethei advd`jpndet lea prjirdss. Ht hs hnpjrtlet tj fjcus je tmd hadl jf `dtthei ij lt rdiu`lr hetdrvl`s, sj yju cle rd`dlsd edw dedriy lea rdhevhijrltd sjurcds jf dedriy tmlt mlvd rue ary. [djp`d wmj `dt ij crdltd splcd fjr edw tmheis, wmhcm cle je`y cjnd hetj yjur `hfd wmde tmd j `a mls gdde nlstdrda. Qmd njrd dffdcthvd`y yju cle `dt ij je l pmyshcl` lea ndetl` `dvd`, tmd njrd vhtl` dedriy yju wh`` deojy, tmd njrd yju wh`` gd `hvhei frjn yjur heedr cjrd, lea tmd njrd lutmdethc yju wh`` gd.
Dedriy hs jnehprdsdet. Ht hs rdvdl`da he trust lea irlthtuad, lea H wju`a `hbd tj shecdrd`y tmleb l`` tmjsd gdheis wmj mlvd nlad ht pjsshg`d fjr tmhs gjjb tj fhea hts wly tj yju. Nly tmd dedriy jf tmhs tjidtmdredss f`jw hetj jur mdlrts lea nheas!
Dedriy bejws ej gjradrs. Ht cleejt gd adstrjyda, ht cle je`y gd trlesfjrnda. Qmd mhimdst lrt he `hfd hs tj usd jur dedriy cjrrdct`y lea whtm fjcus. Jur dedriy f`jws wmde wd ihvd he, wmde wd `dt ij, wmde wd ihvd jursd`vds jvdr tj tmd f`jw jf jur `hvds. Qmdrd lrd nley wlys lea ndles tmlt cle md `p us mdrd, lea tmhs `htt`d dedriy iuhad hs jed jf tmdn. H mjpd tmlt tmd vlrhjus dxdrchsds, tdcmehquds, lea rdchpds wh`` idt tmd dedriy f`jwhei he yjur nhea lea gjay, smjwhei yju tmd pltm tmlt `dlas tj yjursd`f yjursd`f..
Lg L g j u t t m d l u t m j r Sleay Qlhbyu Bume Smhnu, _de nlstdr, lrthst, lea lutmjr, prhechpl``y wjrbs ls l tdlcmdr lea daucltjr he tmd fhd`as jf buei fu, yjil, qhijei, lea _de, lea ls l cjuesd``jr. Smd mls advd`jpda tmd YT@HE prhechp`d lea mdr jwe cjuesd``hei ndtmjaj`jiy, YT@HE _de cjlcmhei. Smd hs l`sj l cj-fjueadr jf tmd YT@HE jrilehzlthje lea jf tmd YT@HE lpprjlcm tj _de. Smd hs plsshjeltd lgjut cjeedcthei whtm lea lpp`yhei trlahthjel` tdlcmheis he prlcthcl` shtulthjes lea tmd rjutheds jf njadre `hfd. Sleay Qlhbyu Bume Smhnu fheas fu`fh``ndet he mdr wrhthei lea mdr aly-tj-aly tuhthje jf puph`s lt mjnd he Swhtzdr`lea lea lgrjla. Furtmdr hefjrnlthje lgjut tmd lutmjr‘s lcthvhthd lcthvhthdss hs lvlh`lg`d frjn? www.tlhbyu.cm www.wu`he.cm
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Gjjst Xjur Elturl` Dedriy 1; Shnp`d Dxdrchsds lea Wdchpds fjr Dvdryaly SLEAX QLHBXT BTME SMHNT L pjcbdt rdfdrdecd iuhad fh``da whtm 1; dlsy, dlsy, quhcb, lea elturl` ndtmjas fjr njrd dedriy lea demlecda pdrfjrnlecd • Hec`uads shnp`d ydt dffdcthvd tdcmehquds lea rdchpds tj rdstjrd yjur elturl` dedriy f`jw fjr njrd dedriy, gdttdr mdl`tm, demlecda pdrfjrnlecd, cjecdetrlthje, lea mlpphedss • Dxp`lhes mjw tmd dxdrchsds lea rdchpds cle gd usda lt wjrb, mjnd, jr wmh`d trlvd``hei • Mleay pjcbdt-shzd whtm fu``-cj`jr h``ustrlthjes tmrjuimjut
Aj yju fdd` arlheda sjndthnds: Aj yju whsm yju mla njrd dedriy lt wjrb, fjr yjur alh`y cmjrds, lea fjr spdeahei thnd whtm yjur `jvda jeds: Aj yju `lcb cjecdetrlthje lea fhea yjursd`f ahstrlctda, dvde aurhei flnh`y thnd: Qmlebfu``y md`p hs dlshdr lea quhcbdr tmle yju tmheb. He tmhs mleay pjcbdt iuhad, Sleay Qlhbyu Bume Smhnu mls cj``dctda 1; jf tmd njst dffdcthvd ydt shnp`d ndetl` lea pmyshcl` dxdrchsds ls wd`` ls l fdw rdchpds glsda je mdr nley ydlrs jf dxpdrhdecd ls l Buei Fu, \h Ijei, lea Xjil tdlcmdr. Qmdsd tdcmehquds aje‘t aje‘t rdquhrd mjurs jf stuayhei, ahffhcu`t ah ffhcu`t tj fhea heirdahdets, jr dxpdeshv dxpde shvdd dquhpndet. Munnhei `hbd l gung`d gdd, wl`bhei glcbwlras, scrdlnhei jut `jua, gjay tlpphei, lea nley jtmdr surprhshei`y dlsy gut pjwdrfu` ndtmjas lrd adtlh`da, stdp gy stdp, hec`uahei glshc glcbirjuea hefjrnlthje lea gdedfhts, h``ustrltda whtm hesphrhei fu``-cj`jr pmjtjirlpms. Qmd lutmjr l`sj prjvhads le headx jf tmd dxdrchsds sjrtda gy adshrda dffdct, sucm ls quhcb dedriy gjjst, addp lea rdstjrlthvd s`ddp, l mlppy nhea, adtjxhfhclthje, rdidedrlthje, strjeidr cjecdetrlthje, `dtthei ij, lea stlrthei yjur aly whtm dedriy. Yhtm tmhs pjcbdt rdfdrdecd iuhad, yju ejw mlvd, lt yjur fheidrthps, 1; dlsy, quhcb wlys tj rdfud` yjur systdn, rdguh`a yjur fjcus, demlecd pdrfjrnlecd, rdstjrd yjur elturl` dedriy f`jw, lea grhei yjur `hfd glcb hetj gl`lecd. Sleay Qlhby Qlhbyu u Bume Smhnu hs l zde nlstdr nl stdr ls wd`` ls Buei Fu, \h Ijei, lea l ea Xjil Xjil hestructjr. Smd bddps mdr nhea fht gy rdlahei lea stuayhei Slesbrht. Smd `hvds lea wjrbs he Swhtzdr`lea Swhtzdr`lea.. Dlrtmalecdr Gjjbs • HSGE 89=-<-67;44-891-< • $8.88 (CLE $<7.4;) [lpdr L`sj lvlh`lg`d ls le dgjjb 86 plids, 1¾ x 6¾ • Fu``-cj`jr tmrjuimjut Whimts? Yjr`a Dei`hsm • Mdl`tm/Yd``edss •
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