{"id":4299,"date":"2026-02-13T09:26:31","date_gmt":"2026-02-13T09:26:31","guid":{"rendered":"https:\/\/voice10x.com\/in\/?p=4299"},"modified":"2026-02-17T07:06:58","modified_gmt":"2026-02-17T07:06:58","slug":"meditation-se-tanav-kaise-ghate","status":"publish","type":"post","link":"https:\/\/voice10x.com\/in\/meditation-se-tanav-kaise-ghate\/","title":{"rendered":"\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0938\u0947 \u0924\u0928\u093e\u0935 \u0915\u0948\u0938\u0947 \u0918\u091f\u0947: \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0902\u0924\u094d\u0930 \u0914\u0930 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0930\u0940\u0915\u0947"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u092a\u0930\u093f\u091a\u092f: \u0915\u094d\u092f\u094b\u0902 \u0924\u0928\u093e\u0935 \u0906\u0927\u0941\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092e\u0939\u093e\u092e\u093e\u0930\u0940 \u0939\u0948?<\/h2>\n\n\n\n<p>\u0939\u0930 \u0938\u0941\u092c\u0939 \u091c\u0932\u094d\u0926\u092c\u093e\u091c\u0940, \u0911\u092b\u093f\u0938 \u0915\u093e \u0926\u092c\u093e\u0935, \u0918\u0930 \u0915\u0940 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u093f\u092f\u093e\u0901, \u0935\u093f\u0924\u094d\u0924\u0940\u092f \u091a\u093f\u0902\u0924\u093e\u090f\u0901, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u092b\u093f\u0915\u094d\u0930&#8230; \u0906\u0927\u0941\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0938\u0947 \u092d\u0930\u093e \u0939\u0948\u0964 WHO \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930,&nbsp;<strong>\u0924\u0928\u093e\u0935 21\u0935\u0940\u0902 \u0938\u0926\u0940 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e<\/strong>&nbsp;\u092c\u0928 \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u0932\u0947\u0915\u093f\u0928 \u090f\u0915 \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u0905\u092d\u094d\u092f\u093e\u0938 &#8211; \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 &#8211; \u0906\u0927\u0941\u0928\u093f\u0915 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0915\u0940 \u0915\u0938\u094c\u091f\u0940 \u092a\u0930 \u0916\u0930\u093e \u0909\u0924\u0930 \u0930\u0939\u093e \u0939\u0948\u0964 \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921, \u0938\u094d\u091f\u0948\u0928\u092b\u094b\u0930\u094d\u0921 \u0914\u0930 \u091c\u0949\u0928\u094d\u0938 \u0939\u0949\u092a\u0915\u093f\u0928\u094d\u0938 \u0915\u0947 \u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902&nbsp;<strong>\u0926\u0935\u093e\u0913\u0902 \u091c\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u0940<\/strong>&nbsp;\u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p>\u092f\u0939 \u0932\u0947\u0916 \u0906\u092a\u0915\u094b \u092c\u0924\u093e\u090f\u0917\u093e \u0915\u093f \u0915\u0948\u0938\u0947 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0914\u0930 \u092e\u0928 \u0938\u0947 \u0924\u0928\u093e\u0935 \u0926\u0942\u0930 \u0915\u0930\u0924\u093e \u0939\u0948,&nbsp;<strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0902\u0924\u094d\u0930<\/strong>&nbsp;\u0938\u0947 \u0932\u0947\u0915\u0930&nbsp;<strong>\u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0915\u0928\u0940\u0915\u094b\u0902<\/strong>&nbsp;\u0924\u0915\u0964<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0924\u0928\u093e\u0935 \u0915\u094d\u092f\u093e \u0939\u0948? &#8211; \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e \u0935\u093f\u091c\u094d\u091e\u093e\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0902\u0924\u094d\u0930:<\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u0915\u0947\u0924:<\/strong>\u00a0\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0916\u0924\u0930\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e:<\/strong>\u00a0\u0939\u093e\u0907\u092a\u094b\u0925\u0948\u0932\u0947\u092e\u0938 \u092a\u093f\u091f\u094d\u092f\u0942\u091f\u0930\u0940 \u0917\u094d\u0930\u0902\u0925\u093f \u0915\u094b \u0938\u0902\u0915\u0947\u0924 \u092d\u0947\u091c\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0930\u093f\u0932\u0940\u091c:<\/strong>\u00a0\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0914\u0930 \u090f\u0921\u094d\u0930\u0947\u0928\u093e\u0932\u093e\u0908\u0928 \u0930\u093f\u0932\u0940\u091c \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li><strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928:<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092c\u0922\u093c\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092a\u093e\u091a\u0928 \u0927\u0940\u092e\u093e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0906\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092e\u0938\u094d\u092f\u093e: \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0924\u0928\u093e\u0935<\/h3>\n\n\n\n<p>\u091c\u092c \u092f\u0939 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0932\u0917\u093e\u0924\u093e\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0924\u0940 \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930<\/strong>\u00a0\u090a\u0901\u091a\u093e \u0930\u0939\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940<\/strong>\u00a0\u0915\u092e\u091c\u094b\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092a\u093e\u091a\u0928 \u0924\u0902\u0924\u094d\u0930<\/strong>\u00a0\u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0928\u0940\u0902\u0926 \u091a\u0915\u094d\u0930<\/strong>\u00a0\u092c\u093f\u0917\u0921\u093c\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f<\/strong>\u00a0\u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0928\u093e\u0935 \u0915\u0948\u0938\u0947 \u0918\u091f\u093e\u0924\u093e \u0939\u0948? &#8211; 8 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0924\u0902\u0924\u094d\u0930<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 1: \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930 \u0915\u092e \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;\u0938\u093e\u0930\u093e \u0932\u091c\u093c\u093e\u0930, \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u094d\u0915\u0942\u0932<\/p>\n\n\n\n<p><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0947 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0915\u094b\u0930\u094d\u0938 \u0915\u0947 \u092c\u093e\u0926 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930 25-30% \u0915\u092e<\/li>\n\n\n\n<li>\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092c\u0947\u0938\u0932 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930 \u0915\u092e<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0915\u0948\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0939\u093e\u0907\u092a\u094b\u0925\u0948\u0932\u0947\u092e\u0938-\u092a\u093f\u091f\u094d\u092f\u0942\u091f\u0930\u0940-\u090f\u0921\u094d\u0930\u0947\u0928\u0932 (HPA) \u0905\u0915\u094d\u0937 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 &#8220;\u0930\u0947\u0938\u094d\u091f \u090f\u0902\u0921 \u0921\u093e\u0907\u091c\u0947\u0938\u094d\u091f&#8221; \u092e\u094b\u0921 \u092e\u0947\u0902 \u0906\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 2: \u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e (\u092d\u092f \u0915\u0947\u0902\u0926\u094d\u0930) \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;\u092e\u0948\u0938\u093e\u091a\u0941\u0938\u0947\u091f\u094d\u0938 \u091c\u0928\u0930\u0932 \u0939\u0949\u0938\u094d\u092a\u093f\u091f\u0932<\/p>\n\n\n\n<p><strong>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0915\u0948\u0928 \u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u0947 \u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e (\u092d\u092f \u0914\u0930 \u0924\u0928\u093e\u0935 \u0915\u0947\u0902\u0926\u094d\u0930) \u091b\u094b\u091f\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 (\u0924\u0930\u094d\u0915 \u0915\u0947\u0902\u0926\u094d\u0930) \u0914\u0930 \u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e \u0915\u0947 \u092c\u0940\u091a \u0915\u0928\u0947\u0915\u094d\u0936\u0928 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092a\u094d\u0930\u092d\u093e\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0916\u0924\u0930\u094b\u0902 \u0915\u0940 \u0905\u0924\u093f\u0930\u0902\u091c\u093f\u0924 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u092a\u0930 \u092c\u0947\u0939\u0924\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u0902\u0924 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 3: \u0935\u0947\u0917\u0938 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong>&nbsp;\u0935\u0947\u0917\u0938 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u092c\u0938\u0947 \u0932\u0902\u092c\u0940 \u0915\u094d\u0930\u0948\u0928\u093f\u092f\u0932 \u0928\u0930\u094d\u0935 \u0939\u0948<\/p>\n\n\n\n<p><strong>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0917\u0939\u0930\u0940, \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938\u0947\u0902 \u0935\u0947\u0917\u0938 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u092f\u0939 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0928\u0930\u094d\u0935\u0938 \u0938\u093f\u0938\u094d\u091f\u092e (\u0935\u093f\u0936\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0923\u093e\u0932\u0940) \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0928\u0940\u091a\u0947 \u0906\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0924\u0924\u094d\u0915\u093e\u0932 \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong>&nbsp;5-10 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u0939\u0940 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092e\u0947\u0902 \u0915\u092e\u0940<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 4: \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0924\u0930\u0902\u0917\u094b\u0902 \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928<\/h3>\n\n\n\n<p><strong>EEG (\u0907\u0932\u0947\u0915\u094d\u091f\u094d\u0930\u094b\u090f\u0928\u094d\u0938\u0947\u092b\u0932\u094b\u0917\u094d\u0930\u093e\u092e) \u0936\u094b\u0927:<\/strong><\/p>\n\n\n\n<p><strong>\u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u0940\u091f\u093e \u0924\u0930\u0902\u0917\u0947\u0902 \u0905\u0927\u093f\u0915 (\u0938\u0915\u094d\u0930\u093f\u092f, \u091a\u093f\u0902\u0924\u093f\u0924 \u0935\u093f\u091a\u093e\u0930)<\/li>\n\n\n\n<li>\u0917\u093e\u092e\u093e \u0924\u0930\u0902\u0917\u0947\u0902 \u0905\u0927\u093f\u0915 (\u0909\u091a\u094d\u091a \u0924\u0928\u093e\u0935)<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u092e\u0947\u0902 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0932\u094d\u092b\u093e \u0924\u0930\u0902\u0917\u0947\u0902 \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0902 (\u0935\u093f\u0936\u094d\u0930\u093e\u092e, \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e)<\/li>\n\n\n\n<li>\u0925\u0940\u091f\u093e \u0924\u0930\u0902\u0917\u0947\u0902 \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0902 (\u0917\u0939\u0930\u093e \u0935\u093f\u0936\u094d\u0930\u093e\u092e, \u0905\u0902\u0924\u0930\u094d\u091c\u094d\u091e\u093e\u0928)<\/li>\n\n\n\n<li>\u0917\u093e\u092e\u093e \u0924\u0930\u0902\u0917\u0947\u0902 \u0938\u093e\u092e\u0902\u091c\u0938\u094d\u092f \u092e\u0947\u0902 \u0906\u0924\u0940 \u0939\u0948\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 5: \u0938\u0942\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;UCLA \u0914\u0930 \u0915\u093e\u0930\u094d\u0928\u0947\u0917\u0940 \u092e\u0947\u0932\u0928 \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940<\/p>\n\n\n\n<p><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0928\u093f\u092f\u092e\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0938\u0942\u091c\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u091c\u0940\u0928 \u0915\u0940 \u0905\u092d\u093f\u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0938\u093e\u0907\u091f\u094b\u0915\u093e\u0907\u0928\u094d\u0938 (\u0938\u0942\u091c\u0928 \u092a\u094d\u0930\u094b\u091f\u0940\u0928) \u0915\u093e \u0938\u094d\u0924\u0930 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092e\u0939\u0924\u094d\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0938\u0942\u091c\u0928 \u0915\u0908 \u0930\u094b\u0917\u094b\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935 \u0938\u0942\u091c\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948, \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 6: \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928\u0936\u0940\u0932\u0924\u093e (HRV) \u092c\u0922\u093c\u093e\u0928\u093e<\/h3>\n\n\n\n<p><strong>HRV \u0915\u094d\u092f\u093e \u0939\u0948:<\/strong>&nbsp;\u0939\u0943\u0926\u092f \u0915\u0940 \u0927\u0921\u093c\u0915\u0928\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0938\u092e\u092f \u0915\u093e \u092c\u0926\u0932\u093e\u0935<\/p>\n\n\n\n<p><strong>\u0924\u0928\u093e\u0935 \u0914\u0930 HRV:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0909\u091a\u094d\u091a \u0924\u0928\u093e\u0935 = \u0915\u092e HRV<\/li>\n\n\n\n<li>\u0915\u092e HRV = \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u0915\u093e \u092c\u0922\u093c\u093e \u091c\u094b\u0916\u093f\u092e<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0914\u0930 HRV:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 HRV \u092c\u0922\u093c\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 7: \u0921\u093f\u092b\u0949\u0932\u094d\u091f \u092e\u094b\u0921 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 (DMN) \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>DMN \u0915\u094d\u092f\u093e \u0939\u0948:<\/strong>&nbsp;\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e &#8220;\u0906\u0907\u0921\u0932 \u092e\u094b\u0921&#8221; \u091c\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0924\u093e \u0939\u0948 \u091c\u092c \u0939\u092e \u0915\u0941\u091b \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947<\/p>\n\n\n\n<p><strong>\u0924\u0928\u093e\u0935 \u092e\u0947\u0902 DMN:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0905\u0924\u093f\u0938\u0915\u094d\u0930\u093f\u092f DMN = \u0905\u0927\u093f\u0915 \u091a\u093f\u0902\u0924\u093e, \u0905\u0924\u0940\u0924\/\u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0940 \u091a\u093f\u0902\u0924\u093e<\/li>\n\n\n\n<li>\u0928\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u093e \u091a\u0915\u094d\u0930<\/li>\n<\/ul>\n\n\n\n<p><strong>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u092e\u0947\u0902 DMN:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>DMN \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u091a\u093f\u0902\u0924\u093f\u0924 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0915\u092e\u0940<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0902\u0924\u094d\u0930 8: \u0917\u093e\u092c\u093e (GABA) \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930 \u092c\u0922\u093c\u093e\u0928\u093e<\/h3>\n\n\n\n<p><strong>GABA \u0915\u094d\u092f\u093e \u0939\u0948:<\/strong>&nbsp;\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u092a\u094d\u0930\u092e\u0941\u0916 \u0905\u0935\u0938\u093e\u0926\u0915\u093e\u0930\u0940 \u0928\u094d\u092f\u0942\u0930\u094b\u091f\u094d\u0930\u093e\u0902\u0938\u092e\u0940\u091f\u0930<\/p>\n\n\n\n<p><strong>\u092a\u094d\u0930\u092d\u093e\u0935:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>GABA \u091a\u093f\u0902\u0924\u093e \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0936\u093e\u0902\u0924\u093f \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935 GABA \u0938\u094d\u0924\u0930 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 GABA \u0938\u094d\u0924\u0930 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0936\u094b\u0927:<\/strong>&nbsp;\u092c\u094b\u0938\u094d\u091f\u0928 \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 \u092e\u093f\u0928\u091f \u0915\u0947 \u092f\u094b\u0917\/\u0927\u094d\u092f\u093e\u0928 \u0938\u0947 GABA \u0938\u094d\u0924\u0930 27% \u092c\u0922\u093c\u093e<\/li>\n\n\n\n<li>\u091a\u093f\u0902\u0924\u093e \u092e\u0947\u0902 \u0924\u0924\u094d\u0915\u093e\u0932 \u0915\u092e\u0940<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0915\u0928\u0940\u0915\u0947\u0902<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0936\u094d\u0935\u093e\u0938 \u0905\u0935\u0947\u092f\u0930\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/h3>\n\n\n\n<p><strong>\u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940<\/strong><\/p>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092c\u0948\u0920\u0947\u0902<\/li>\n\n\n\n<li>\u0906\u0901\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0938\u093e\u0901\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 &#8211; \u0905\u0902\u0926\u0930 \u091c\u093e\u0924\u0940 \u0939\u0941\u0908, \u092c\u093e\u0939\u0930 \u0906\u0924\u0940 \u0939\u0941\u0908<\/li>\n\n\n\n<li>\u091c\u092c \u0935\u093f\u091a\u093e\u0930 \u0906\u090f\u0901, \u0927\u0940\u0930\u0947 \u0938\u0947 \u0938\u093e\u0901\u0938 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0932\u094c\u091f\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0936\u094d\u0935\u093e\u0938 \u092a\u0930 \u092b\u094b\u0915\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0935\u0947\u0917\u0938 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0924\u0924\u094d\u0915\u093e\u0932 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e<\/li>\n\n\n\n<li>\u091a\u093f\u0902\u0924\u093f\u0924 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0938\u0947 \u0935\u093f\u091a\u0932\u093f\u0924 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u092f:<\/strong>&nbsp;5-10 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u092c\u0949\u0921\u0940 \u0938\u094d\u0915\u0948\u0928 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/h3>\n\n\n\n<p><strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940<\/strong><\/p>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0932\u0947\u091f \u091c\u093e\u090f\u0901 \u092f\u093e \u0906\u0930\u093e\u092e \u0938\u0947 \u092c\u0948\u0920\u0947\u0902<\/li>\n\n\n\n<li>\u0927\u094d\u092f\u093e\u0928 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0909\u0901\u0917\u0932\u093f\u092f\u094b\u0902 \u092a\u0930 \u0932\u0947 \u091c\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u092c\u0922\u093c\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0905\u0902\u0917 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0915\u094b \u091b\u094b\u0921\u093c\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u0928\u093e \u0914\u0930 \u091b\u094b\u0921\u093c\u0928\u093e \u0938\u093f\u0916\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u0928-\u0936\u0930\u0940\u0930 \u0915\u0928\u0947\u0915\u094d\u0936\u0928 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u094b\u0917\u094d\u0930\u0947\u0938\u093f\u0935 \u092e\u0938\u0932 \u0930\u093f\u0932\u0948\u0915\u094d\u0938\u0947\u0936\u0928 \u091c\u0948\u0938\u093e \u092a\u094d\u0930\u092d\u093e\u0935<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u092f:<\/strong>&nbsp;10-20 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0932\u0935\u093f\u0902\u0917-\u0915\u093e\u0907\u0902\u0921\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 (\u092e\u0947\u091f\u093e)<\/h3>\n\n\n\n<p><strong>\u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0915\u094d\u0930\u094b\u0927 \u0915\u0947 \u0932\u093f\u090f<\/strong><\/p>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0905\u092a\u0928\u0947 \u0932\u093f\u090f \u0926\u092f\u093e\u0932\u0941 \u092d\u093e\u0935 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u092b\u093f\u0930 \u092a\u094d\u0930\u093f\u092f\u091c\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f<\/li>\n\n\n\n<li>\u092b\u093f\u0930 \u0938\u092d\u0940 \u091c\u0940\u0935\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f<\/li>\n<\/ol>\n\n\n\n<p><strong>\u092e\u0902\u0924\u094d\u0930:<\/strong>&nbsp;&#8220;\u092e\u0948\u0902 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0939\u0942\u0901, \u092e\u0948\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0942\u0901, \u092e\u0948\u0902 \u0916\u0941\u0936 \u0930\u0939\u0942\u0901&#8221;<\/p>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0915\u093e\u0930\u093e\u0924\u094d\u092e\u0915 \u092d\u093e\u0935\u0928\u093e\u090f\u0901 \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0938\u0902\u092c\u0902\u0927\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 (\u0924\u0928\u093e\u0935 \u0915\u093e \u092a\u094d\u0930\u092e\u0941\u0916 \u092c\u092b\u0930)<\/li>\n\n\n\n<li>\u0905\u0915\u0947\u0932\u0947\u092a\u0928 \u0914\u0930 \u0915\u094d\u0930\u094b\u0927 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u092f:<\/strong>&nbsp;10-15 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/h3>\n\n\n\n<p><strong>\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0932\u093f\u090f<\/strong><\/p>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0935\u0930\u094d\u0924\u092e\u093e\u0928 \u0915\u094d\u0937\u0923 \u092e\u0947\u0902 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0909\u092a\u0938\u094d\u0925\u093f\u0924 \u0930\u0939\u0947\u0902<\/li>\n\n\n\n<li>\u0935\u093f\u091a\u093e\u0930\u094b\u0902, \u092d\u093e\u0935\u0928\u093e\u0913\u0902, \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u094b \u092c\u093f\u0928\u093e \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u0947 \u0926\u0947\u0916\u0947\u0902<\/li>\n\n\n\n<li>&#8220;\u0938\u093f\u0930\u094d\u092b \u0939\u094b\u0928\u093e&#8221; \u0938\u0940\u0916\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u092c\u0940\u091a \u0938\u094d\u0925\u093e\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u092e\u0928 \u0915\u094c\u0936\u0932 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0905\u0924\u0940\u0924\/\u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0940 \u091a\u093f\u0902\u0924\u093e \u0938\u0947 \u092e\u0941\u0915\u094d\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u092f:<\/strong>&nbsp;10-20 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u092e\u0902\u0924\u094d\u0930 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928<\/h3>\n\n\n\n<p><strong>\u092e\u093e\u0928\u0938\u093f\u0915 \u0905\u0924\u093f\u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0915\u0947 \u0932\u093f\u090f<\/strong><\/p>\n\n\n\n<p><strong>\u0935\u093f\u0927\u093f:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u090f\u0915 \u092e\u0902\u0924\u094d\u0930 \u091a\u0941\u0928\u0947\u0902 (\u0913\u092e, \u0938\u094b \u0939\u092e, \u0936\u093e\u0902\u0924\u093f)<\/li>\n\n\n\n<li>\u092e\u0928 \u0939\u0940 \u092e\u0928 \u0926\u094b\u0939\u0930\u093e\u090f\u0901<\/li>\n\n\n\n<li>\u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u0947 \u0924\u094b \u0935\u093e\u092a\u0938 \u092e\u0902\u0924\u094d\u0930 \u092a\u0930 \u0932\u094c\u091f\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0915\u093e\u0930\u0923:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0902\u0924\u094d\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u093e \u0921\u093f\u092b\u0949\u0932\u094d\u091f \u092e\u094b\u0921 \u0928\u0947\u091f\u0935\u0930\u094d\u0915 (\u091a\u093f\u0902\u0924\u093e \u0928\u0947\u091f\u0935\u0930\u094d\u0915) \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u093e\u0928\u0938\u093f\u0915 \u0905\u0930\u093e\u091c\u0915\u0924\u093e \u0915\u094b \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0938\u0947 \u0935\u093f\u091a\u0932\u093f\u0924 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0930\u094b\u0915\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u092f:<\/strong>&nbsp;15-20 \u092e\u093f\u0928\u091f<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0924\u0928\u093e\u0935 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0905\u092d\u094d\u092f\u093e\u0938<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0924\u0924\u094d\u0915\u093e\u0932 \u0924\u0928\u093e\u0935 \u0930\u093e\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>4-7-8 \u0936\u094d\u0935\u093e\u0938 \u0924\u0915\u0928\u0940\u0915:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>4 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u0938\u093e\u0901\u0938 \u0905\u0902\u0926\u0930 \u0932\u0947\u0902<\/li>\n\n\n\n<li>7 \u0938\u0947\u0915\u0902\u0921 \u0930\u094b\u0915\u0915\u0930 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>8 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u091b\u094b\u0921\u093c\u0947\u0902<\/li>\n\n\n\n<li>4 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0901<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935:<\/strong>&nbsp;\u0924\u0941\u0930\u0902\u0924 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u092e, \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u092c\u0922\u093c\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0915\u093e\u0930\u094d\u092f\u0938\u094d\u0925\u0932 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u092e\u093e\u0907\u0915\u094d\u0930\u094b-\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0930 \u0918\u0902\u091f\u0947 1 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947<\/li>\n\n\n\n<li>\u0938\u093f\u0930\u094d\u092b \u0938\u093e\u0901\u0938\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u0924\u0928\u093e\u0935 \u091c\u092e\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e, \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u092c\u0928\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0930\u093e\u0924 \u0915\u094b \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947:<\/h3>\n\n\n\n<p><strong>\u092c\u0949\u0921\u0940 \u0938\u094d\u0915\u0948\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 \u0932\u0947\u091f\u0915\u0930<\/li>\n\n\n\n<li>\u092a\u0948\u0930\u094b\u0902 \u0938\u0947 \u0938\u093f\u0930 \u0924\u0915 \u0936\u0930\u0940\u0930 \u0938\u094d\u0915\u0948\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0939\u0930 \u0905\u0902\u0917 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u092e\u093e\u0928\u0938\u093f\u0915 \u0905\u0924\u093f\u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0936\u093e\u0902\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u0932\u0935\u093f\u0902\u0917-\u0915\u093e\u0907\u0902\u0921\u0928\u0947\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092e\u0940\u091f\u093f\u0902\u0917\/\u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n\n\n\n<li>\u0938\u094d\u0935\u092f\u0902 \u0914\u0930 \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0926\u092f\u093e\u0932\u0941 \u092d\u093e\u0935<\/li>\n\n\n\n<li>5 \u092e\u093f\u0928\u091f \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u092e, \u0906\u0924\u094d\u092e\u0935\u093f\u0936\u094d\u0935\u093e\u0938 \u092c\u0922\u093c\u0924\u093e \u0939\u0948<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u092a\u0941\u0930\u093e\u0928\u0947 \u0926\u0930\u094d\u0926\/\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f:<\/h3>\n\n\n\n<p><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938 \u0911\u092b \u092a\u0947\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u0930\u094d\u0926 \u0915\u094b &#8220;\u0926\u0947\u0916\u0928\u093e&#8221; \u0938\u0940\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u091b\u094b\u0921\u093c\u0947\u0902<\/li>\n\n\n\n<li>\u0938\u0902\u0935\u0947\u0926\u0928\u093e \u0915\u094b \u092c\u093f\u0928\u093e \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u0947 \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0932\u093e\u092d:<\/strong>&nbsp;\u0926\u0930\u094d\u0926 \u0915\u0940 \u0927\u093e\u0930\u0923\u093e 30-40% \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u094b\u0927: \u0938\u0902\u0916\u094d\u092f\u093e\u0913\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u092e\u093e\u0923<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u091c\u0949\u0928\u094d\u0938 \u0939\u0949\u092a\u0915\u093f\u0928\u094d\u0938 \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940 (2014)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u0927\u094d\u092f\u092f\u0928:<\/strong>\u00a047 \u092a\u0930\u0940\u0915\u094d\u0937\u0923, 3,515 \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u0940<\/li>\n\n\n\n<li><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong>\u00a0\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u092e\u0947\u0902 \u092e\u0927\u094d\u092f\u092e \u0938\u0947 \u0909\u091a\u094d\u091a \u0915\u092e\u0940 \u0932\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u092d\u093e\u0935 \u0906\u0915\u093e\u0930:<\/strong>\u00a00.38 (\u092e\u0927\u094d\u092f\u092e \u0938\u0947 \u0909\u091a\u094d\u091a)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0939\u093e\u0930\u094d\u0935\u0930\u094d\u0921 \u092e\u0947\u0921\u093f\u0915\u0932 \u0938\u094d\u0915\u0942\u0932 (2011)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u0927\u094d\u092f\u092f\u0928:<\/strong>\u00a08 \u0938\u092a\u094d\u0924\u093e\u0939 MBSR \u0915\u094b\u0930\u094d\u0938<\/li>\n\n\n\n<li><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong>\u00a0\u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u094d\u0924\u0930 25-30% \u0915\u092e<\/li>\n\n\n\n<li><strong>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928:<\/strong>\u00a0\u0917\u094d\u0930\u0947 \u092e\u0948\u091f\u0930 \u0918\u0928\u0924\u094d\u0935 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0915\u0948\u0932\u093f\u092b\u094b\u0930\u094d\u0928\u093f\u092f\u093e \u092f\u0942\u0928\u093f\u0935\u0930\u094d\u0938\u093f\u091f\u0940, \u0932\u0949\u0938 \u090f\u0902\u091c\u093f\u0932\u094d\u0938 (2016)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u0927\u094d\u092f\u092f\u0928:<\/strong>\u00a08 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938<\/li>\n\n\n\n<li><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong>\u00a0\u0938\u0942\u091c\u0928 \u0938\u0902\u092c\u0902\u0927\u0940 \u091c\u0940\u0928 \u0915\u0940 \u0905\u092d\u093f\u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u092e<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u092d\u093e\u0935:<\/strong>\u00a0\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092e\u091c\u092c\u0942\u0924<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u092e\u0948\u0938\u093e\u091a\u0941\u0938\u0947\u091f\u094d\u0938 \u091c\u0928\u0930\u0932 \u0939\u0949\u0938\u094d\u092a\u093f\u091f\u0932 (2005)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0905\u0927\u094d\u092f\u092f\u0928:<\/strong>\u00a0MRI \u0938\u094d\u0915\u0948\u0928<\/li>\n\n\n\n<li><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937:<\/strong>\u00a0\u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e (\u092d\u092f \u0915\u0947\u0902\u0926\u094d\u0930) \u091b\u094b\u091f\u093e<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938:<\/strong>\u00a0\u092e\u094b\u091f\u093e \u0914\u0930 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">21-\u0926\u093f\u0928 \u0924\u0928\u093e\u0935 \u092e\u0941\u0915\u094d\u0924\u093f \u092f\u094b\u091c\u0928\u093e<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 1: \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e (\u0926\u093f\u0928 1-7)<\/h3>\n\n\n\n<p><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>&nbsp;\u0924\u0928\u093e\u0935 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u092a\u0939\u091a\u093e\u0928\u0928\u093e<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0936\u094d\u0935\u093e\u0938 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a05 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u0924\u0928\u093e\u0935 \u091c\u0930\u094d\u0928\u0932:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u0915\u0947 \u0915\u094d\u0937\u0923 \u0928\u094b\u091f \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0915\u0948\u0928:<\/strong>\u00a0\u0936\u093e\u092e \u0915\u094b 5 \u092e\u093f\u0928\u091f<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 2: \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u092c\u0926\u0932\u0928\u093e (\u0926\u093f\u0928 8-14)<\/h3>\n\n\n\n<p><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>&nbsp;\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0930\u094b\u0915\u0928\u093e \u0938\u0940\u0916\u0928\u093e<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>4-7-8 \u0936\u094d\u0935\u093e\u0938:<\/strong>\u00a0\u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u092a\u0930<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938:<\/strong>\u00a010 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u0926\u092f\u093e\u0932\u0941\u0924\u093e \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a05 \u092e\u093f\u0928\u091f<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">\u0938\u092a\u094d\u0924\u093e\u0939 3: \u090f\u0915\u0940\u0915\u0930\u0923 (\u0926\u093f\u0928 15-21)<\/h3>\n\n\n\n<p><strong>\u0932\u0915\u094d\u0937\u094d\u092f:<\/strong>&nbsp;\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0915\u094b \u0926\u0948\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e<\/p>\n\n\n\n<p><strong>\u0926\u0948\u0928\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0905\u092d\u094d\u092f\u093e\u0938:<\/strong>\u00a015-20 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0915\u094d\u0930\u094b-\u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938:<\/strong>\u00a0\u0926\u093f\u0928 \u092e\u0947\u0902 3 \u092c\u093e\u0930 1 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u091f\u094d\u0930\u0948\u0915:<\/strong>\u00a0\u0915\u092e\u0940 \u092e\u093e\u092a\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u0941\u091d\u093e\u0935: \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 1: \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u090f\u0901 \u0930\u0916\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0917\u0932\u0924\u093f\u092f\u093e\u0901:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8220;\u092e\u0928 \u0936\u093e\u0902\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e&#8221; &#8211; \u0932\u0915\u094d\u0937\u094d\u092f \u0928\u0939\u0940\u0902 \u0939\u0948<\/li>\n\n\n\n<li>&#8220;\u0924\u0941\u0930\u0902\u0924 \u092a\u094d\u0930\u092d\u093e\u0935 \u091a\u093e\u0939\u093f\u090f&#8221; &#8211; 2-4 \u0938\u092a\u094d\u0924\u093e\u0939 \u0932\u0917\u0924\u0947 \u0939\u0948\u0902<\/li>\n\n\n\n<li>&#8220;\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u091a\u093e\u0939\u093f\u090f&#8221; &#8211; \u092a\u094d\u0930\u0917\u0924\u093f \u092a\u0930 \u092b\u094b\u0915\u0938 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 2: \u091b\u094b\u091f\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u092a\u0939\u0932\u093e \u0938\u092a\u094d\u0924\u093e\u0939:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0926\u093f\u0928 1-3: 3 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0926\u093f\u0928 4-7: 5 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li>\u0932\u0915\u094d\u0937\u094d\u092f: \u0938\u093f\u0930\u094d\u092b \u092c\u0948\u0920\u0928\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 3: \u0938\u0939\u0940 \u0938\u092e\u092f \u0914\u0930 \u0938\u094d\u0925\u093e\u0928 \u091a\u0941\u0928\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u0907\u0937\u094d\u091f\u0924\u092e \u0938\u092e\u092f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0941\u092c\u0939 \u0909\u0920\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 (\u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940)<\/li>\n\n\n\n<li>\u0926\u094b\u092a\u0939\u0930 \u0915\u0947 \u092d\u094b\u091c\u0928 \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n\n\n\n<li>\u0936\u093e\u092e \u0915\u094b \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u094d\u0925\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0936\u093e\u0902\u0924 \u0915\u094b\u0928\u093e<\/li>\n\n\n\n<li>\u090f\u0915 \u0939\u0940 \u091c\u0917\u0939 (\u092e\u0928 \u0915\u094b \u0938\u094d\u0925\u093f\u0924\u093f \u092f\u093e\u0926 \u0930\u0939\u0947)<\/li>\n\n\n\n<li>\u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093e<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u091a\u0930\u0923 4: \u091f\u094d\u0930\u0948\u0915 \u0914\u0930 \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0947\u0902<\/h3>\n\n\n\n<p><strong>\u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0924\u0928\u093e\u0935 \u0938\u094d\u0924\u0930 (1-10)<\/li>\n\n\n\n<li>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0938\u092e\u092f<\/li>\n\n\n\n<li>\u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0932\u093e\u092d\/\u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0938\u092e\u093e\u092f\u094b\u091c\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u094d\u092f\u093e \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u093e \u0939\u0948?<\/li>\n\n\n\n<li>\u0915\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u0915\u093e\u092e \u0915\u0930 \u0930\u0939\u093e?<\/li>\n\n\n\n<li>\u0915\u094d\u092f\u093e \u092c\u0926\u0932\u093e\u0935 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948?<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092c\u093e\u0927\u093e\u090f\u0901 \u0914\u0930 \u0938\u092e\u093e\u0927\u093e\u0928<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u092c\u093e\u0927\u093e 1: &#8220;\u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092e\u093e\u0907\u0915\u094d\u0930\u094b-\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928:<\/strong>\u00a0\u0926\u093f\u0928 \u092e\u0947\u0902 3 \u092c\u093e\u0930 1 \u092e\u093f\u0928\u091f<\/li>\n\n\n\n<li><strong>\u090f\u0915\u0940\u0915\u0930\u0923:<\/strong>\u00a0\u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 (\u0936\u0949\u0935\u0930, \u091a\u0932\u0924\u0947 \u0938\u092e\u092f)<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e:<\/strong>\u00a0\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0928\u093f\u0915\u093e\u0932\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u092c\u093e\u0927\u093e 2: &#8220;\u092e\u0928 \u092d\u091f\u0915\u0924\u093e \u0930\u0939\u0924\u093e \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u093e\u092e\u093e\u0928\u094d\u092f\u0940\u0915\u0930\u0923:<\/strong>\u00a0\u0939\u0930 \u0915\u093f\u0938\u0940 \u0915\u093e \u092e\u0928 \u092d\u091f\u0915\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092a\u0930 \u092b\u094b\u0915\u0938:<\/strong>\u00a0\u092d\u091f\u0915\u0928\u0947 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0932\u094c\u091f\u0928\u093e \u0939\u0940 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0926\u092f\u093e\u0932\u0941\u0924\u093e:<\/strong>\u00a0\u0916\u0941\u0926 \u092a\u0930 \u0915\u0920\u094b\u0930 \u0928 \u0939\u094b\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u092c\u093e\u0927\u093e 3: &#8220;\u0924\u0924\u094d\u0915\u093e\u0932 \u092a\u0930\u093f\u0923\u093e\u092e \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u0947&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u091b\u094b\u091f\u0947 \u092c\u0926\u0932\u093e\u0935 \u0928\u094b\u091f \u0915\u0930\u0947\u0902:<\/strong>\u00a0\u0925\u094b\u0921\u093c\u0940 \u0905\u0927\u093f\u0915 \u0936\u093e\u0902\u0924\u093f? \u0915\u092e \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0936\u0940\u0932\u0924\u093e?<\/li>\n\n\n\n<li><strong>4-\u0938\u092a\u094d\u0924\u093e\u0939 \u0928\u093f\u092f\u092e:<\/strong>\u00a0\u0915\u092e \u0938\u0947 \u0915\u092e 4 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0906\u0936\u094d\u0935\u093e\u0938\u0928:<\/strong>\u00a0\u0936\u094b\u0927 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u092c\u093e\u0927\u093e 4: &#8220;\u092c\u0948\u0920\u0928\u0947 \u092e\u0947\u0902 \u0905\u0938\u0941\u0935\u093f\u0927\u093e&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092e\u0941\u0926\u094d\u0930\u093e \u092c\u0926\u0932\u0947\u0902:<\/strong>\u00a0\u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0938\u092e\u0930\u094d\u0925\u0928:<\/strong>\u00a0\u0924\u0915\u093f\u092f\u093e, \u0926\u0940\u0935\u093e\u0930 \u0915\u093e \u0938\u0939\u093e\u0930\u093e<\/li>\n\n\n\n<li><strong>\u0932\u0947\u091f\u0915\u0930:<\/strong>\u00a0\u092c\u093f\u0938\u094d\u0924\u0930 \u092a\u0930 (\u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u092c\u093e\u0927\u093e 5: &#8220;\u0905\u0915\u0947\u0932\u093e\u092a\u0928 \u0932\u0917\u0924\u093e \u0939\u0948&#8221;<\/h3>\n\n\n\n<p><strong>\u0938\u092e\u093e\u0927\u093e\u0928:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u092e\u0942\u0939 \u092e\u0947\u0902:<\/strong>\u00a0\u0911\u0928\u0932\u093e\u0907\u0928\/\u0911\u092b\u0932\u093e\u0907\u0928 \u0938\u092e\u0942\u0939 \u091c\u094d\u0935\u093e\u0907\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u0910\u092a\u094d\u0938:<\/strong>\u00a0\u0917\u093e\u0907\u0921\u0947\u0921 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 (\u0906\u0935\u093e\u091c\u093c \u0938\u093e\u0925 \u0926\u0947\u0924\u0940 \u0939\u0948)<\/li>\n\n\n\n<li><strong>\u0926\u094b\u0938\u094d\u0924 \u0915\u0947 \u0938\u093e\u0925:<\/strong>\u00a0\u0938\u093e\u0925 \u092e\u0947\u0902 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0909\u0928\u094d\u0928\u0924 \u0924\u0915\u0928\u0940\u0915\u0947\u0902: \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u092c\u0928\u093e\u0928\u093e<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u0926\u0948\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u092e\u0947\u0902 \u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932\u0928\u0947\u0938<\/h3>\n\n\n\n<p><strong>\u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924:<\/strong>&nbsp;\u0927\u094d\u092f\u093e\u0928 \u0938\u093f\u0930\u094d\u092b \u092c\u0948\u0920\u0915\u0930 \u0928\u0939\u0940\u0902, \u092a\u0932-\u092a\u0932 \u092e\u0947\u0902<\/p>\n\n\n\n<p><strong>\u0905\u092d\u094d\u092f\u093e\u0938:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932 \u0908\u091f\u093f\u0902\u0917:<\/strong>\u00a0\u092d\u094b\u091c\u0928 \u0915\u093e \u0939\u0930 \u0915\u094c\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932 \u0935\u0949\u0915\u093f\u0902\u0917:<\/strong>\u00a0\u0939\u0930 \u0915\u0926\u092e \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u093e<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0907\u0902\u0921\u092b\u0941\u0932 \u0932\u093f\u0938\u0928\u093f\u0902\u0917:<\/strong>\u00a0\u092c\u093f\u0928\u093e \u091c\u0935\u093e\u092c \u0924\u0948\u092f\u093e\u0930 \u0915\u093f\u090f \u0938\u0941\u0928\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>RAIN \u0924\u0915\u0928\u0940\u0915:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R<\/strong>ecognize: \u0935\u093f\u091a\u093e\u0930 \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u0947\u0902<\/li>\n\n\n\n<li><strong>A<\/strong>llow: \u0909\u0938\u0947 \u0939\u094b\u0928\u0947 \u0926\u0947\u0902 (\u0932\u0921\u093c\u0947\u0902 \u0928\u0939\u0940\u0902)<\/li>\n\n\n\n<li><strong>I<\/strong>nvestigate: \u0909\u0938\u0947 \u091c\u093e\u0901\u091a\u0947\u0902 (\u0915\u0939\u093e\u0901 \u0938\u0947 \u0906\u092f\u093e?)<\/li>\n\n\n\n<li><strong>N<\/strong>on-identification: \u0909\u0938\u0938\u0947 \u0924\u093e\u0926\u093e\u0924\u094d\u092e\u094d\u092f \u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u092e\u0928 \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u093e<\/h3>\n\n\n\n<p><strong>\u091a\u0930\u0923:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092a\u0939\u091a\u093e\u0928\u0947\u0902<\/li>\n\n\n\n<li>\u0909\u0938\u0947 \u0928\u093e\u092e \u0926\u0947\u0902 (&#8220;\u092f\u0939 \u091a\u093f\u0902\u0924\u093e \u0939\u0948&#8221;)<\/li>\n\n\n\n<li>\u0909\u0938\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0909\u0938\u0947 \u092c\u0926\u0932\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0909\u0938\u0947 \u0906\u0928\u0947-\u091c\u093e\u0928\u0947 \u0926\u0947\u0902<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937: \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0938\u092e\u093e\u0927\u093e\u0928 \u0939\u0948<\/h2>\n\n\n\n<p>\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u0906\u0927\u094d\u092f\u093e\u0924\u094d\u092e\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0928\u0939\u0940\u0902 \u0939\u0948 &#8211; \u092f\u0939 \u090f\u0915&nbsp;<strong>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u093f\u0926\u094d\u0927 \u0939\u0938\u094d\u0924\u0915\u094d\u0937\u0947\u092a<\/strong>&nbsp;\u0939\u0948 \u091c\u094b:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0924\u0930 \u092a\u0930<\/strong>\u00a0\u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948: \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0938\u094d\u0924\u0930 \u092a\u0930<\/strong>\u00a0\u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948: \u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e \u0936\u093e\u0902\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0938\u094d\u0924\u0930 \u092a\u0930<\/strong>\u00a0\u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948: \u091a\u093f\u0902\u0924\u093e \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li><strong>\u0935\u094d\u092f\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u094d\u0924\u0930 \u092a\u0930<\/strong>\u00a0\u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948: \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0936\u0940\u0932\u0924\u093e \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u094d\u0925\u093e\u0928 \u092c\u0928\u093e\u0924\u093e \u0939\u0948<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924:<\/strong>&nbsp;\u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0906\u092a\u0915\u094b \u0924\u0928\u093e\u0935 \u0938\u0947&nbsp;<strong>\u092c\u091a\u0928\u093e<\/strong>&nbsp;\u0928\u0939\u0940\u0902 \u0938\u093f\u0916\u093e\u0924\u093e, \u092c\u0932\u094d\u0915\u093f \u0909\u0938\u0915\u0947 \u0938\u093e\u0925&nbsp;<strong>\u0938\u0939\u091c\u0924\u093e \u0938\u0947 \u0930\u0939\u0928\u093e<\/strong>&nbsp;\u0938\u093f\u0916\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p><strong>\u0906\u091c \u0938\u0947 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0905\u0917\u0932\u0940 \u092c\u093e\u0930 \u091c\u092c \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b, 3 \u0917\u0939\u0930\u0940 \u0938\u093e\u0901\u0938\u0947\u0902 \u0932\u0947\u0902<\/li>\n\n\n\n<li>\u0915\u0932 \u0938\u0941\u092c\u0939 5 \u092e\u093f\u0928\u091f \u092c\u0948\u0920\u0915\u0930 \u0938\u093e\u0901\u0938\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/li>\n\n\n\n<li>21 \u0926\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u092c\u0926\u094d\u0927 \u0939\u094b\u0902<\/li>\n<\/ol>\n\n\n\n<p><strong>&#8220;\u0924\u0928\u093e\u0935 \u0909\u0938 \u091a\u0941\u0928\u094c\u0924\u0940 \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u091c\u093f\u0938\u0915\u093e \u0906\u092a \u0938\u093e\u092e\u0928\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u0928\u093e\u0935 \u0909\u0938 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948 \u091c\u094b \u0906\u092a \u091a\u0941\u0928 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0914\u0930 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u0906\u092a\u0915\u094b \u0935\u0939 \u091a\u0941\u0928\u093e\u0935 \u0935\u093e\u092a\u0938 \u0926\u0947\u0924\u093e \u0939\u0948\u0964&#8221;<\/strong><\/p>\n\n\n\n<p>\u0906\u092a\u0915\u0940 \u0924\u0928\u093e\u0935-\u092e\u0941\u0915\u094d\u0924, \u0936\u093e\u0902\u0924\u093f\u092a\u0942\u0930\u094d\u0923 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u091c\u0940\u0935\u0928 \u0915\u0940 \u092f\u093e\u0924\u094d\u0930\u093e \u0915\u0940 \u0936\u0941\u092d\u0915\u093e\u092e\u0928\u093e\u090f\u0901!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092a\u0930\u093f\u091a\u092f: \u0915\u094d\u092f\u094b\u0902 \u0924\u0928\u093e\u0935 \u0906\u0927\u0941\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092e\u0939\u093e\u092e\u093e\u0930\u0940 \u0939\u0948? \u0939\u0930 \u0938\u0941\u092c\u0939 \u091c\u0932\u094d\u0926\u092c\u093e\u091c\u0940, \u0911\u092b\u093f\u0938 \u0915\u093e \u0926\u092c\u093e\u0935, \u0918\u0930 \u0915\u0940 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u093f\u092f\u093e\u0901, \u0935\u093f\u0924\u094d\u0924\u0940\u092f \u091a\u093f\u0902\u0924\u093e\u090f\u0901, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u092b\u093f\u0915\u094d\u0930&#8230; \u0906\u0927\u0941\u0928\u093f\u0915 \u091c\u0940\u0935\u0928 \u0924\u0928\u093e\u0935 \u0915\u0947 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"breadcrumbs_single_post":"","page_title_panel":"","breadcrumbs_single_page":"","single_page_alignment":"","single_page_margin":"","page_structure_type":"","content_style_source":"","content_style":"","blog_post_streched_ed":"","blog_page_streched_ed":"","has_transparent_header":"","disable_transparent_header":"","vertical_spacing_source":"","content_area_spacing":"","single_post_content_background":"","single_page_content_background":"","single_post_boxed_content_spacing":"","single_page_boxed_content_spacing":"","single_post_content_boxed_radius":"","single_page_content_boxed_radius":"","disable_featured_image":"","disable_post_tags":"","disable_author_box":"","disable_posts_navigation":"","disable_comments":"","disable_related_posts":"","disable_header":"","disable_footer":"","footnotes":"","_rishi_post_view_count":33},"categories":[458,1],"tags":[408],"class_list":["post-4299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation","category-blog","tag-meditation","rishi-post"],"_links":{"self":[{"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/posts\/4299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/comments?post=4299"}],"version-history":[{"count":1,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/posts\/4299\/revisions"}],"predecessor-version":[{"id":4306,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/posts\/4299\/revisions\/4306"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/media\/5011"}],"wp:attachment":[{"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/media?parent=4299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/categories?post=4299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/voice10x.com\/in\/wp-json\/wp\/v2\/tags?post=4299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}