Chaar Mahinay

Yun toh har muraqba zehan ko yaksoi bakhshta hey aur yaksoi ke nateejay mein sukoon haasil hota hey lekin chaar mahino par mushtamil muraqba ka yeh programme khaas tor par fawaid ka haamil hey.

In chaar mahino ke muraqba jaat par amal kar liya jaye toh mandarja zail uljhano aur bimarion ka Shafi ilaaj ho jata hey.

Pehla maheena:

zehni sukoon ka husool.

* Tabiyat mein thehrao aur itminan.

* Zehni inteshaar aur waswason se azaadi.

Doosra maheena:

* Ghabrahat aur pareshani se nijaat

* Blood pressure ka khtama

Teesra maheena:

* Bimarion ke khilaaf qowat mudafat

Choutha maheena:

* Gehri aur meethi neend

Pehla Maheena:

1. Sooraj niklny se pehlay beedar ho jayen aur zaroriat se farigh ho kar saans ki (mashq number 1) par amal karen is ke baad

2. Farsh ya chocky par late kar istaghraaq ki (mashq number 1) injaam den. Letnay mein sir shumal ki taraf aur paiir junoob ki simt rakhen. Yeh mashq das minute taq karen.

3. Istaghraaq ki mashq ke baad muraqba ki nashist mein baith kar tasawwur karen ke aap ke oopar neelay rang ki roshniyan baras rahi hein. Muraqba ki muddat pandrah minute hey.

4. Raat sonay se pehlay istaghraaq ki mashq number 1 das minute taq karen. Is ke baad baat kiye baghair bistar mein chalay jayen aur so jayen.

Doosra Maheena:

Subah saans ki mashq ke baad istaghraaq ki mashq number 2 karen. Is ke baad istaghraaq ki mashq number 1 injaam den aur yeh tasawwur karen ke aap ke oopar sabz roshni barish ki terhan baras rahi hey.
Raat ko sonay se istaghraaq ki mashq number 1 das minute taq karen. Is ke baad baat kiye baghair bistar mein chalay jayen aur gulaabii rang roshni ka muraqba karen.

Teesra Maheena:

Dosray mah ka programme jari rahay ga.

Choutha Maheena:

Farq yeh karen ke subah saans ki mashq ke baad istaghraaq ki mashq tark kar ke yeh mashq karen.

Saans ki mashq ki nashist mein baith kar aahista aahista saans andar khinchin aur tasawwur karen ke fiza se sahet o tawanai aur neend ki laharen saans ke zariye jism mein jazb ho rahi hein jab seenah saans se bhar jaye toh baghair rokay saans ko kharij kar den. Yeh mashq paanch minute karen.

Ghizai Ehtihyat:

Ziyada chiknai, saqeel aur baadi ashya, taiz mirch msalhon aur taiz namak se parhaiz karen, mausam ki sabzion aur phalon ka istemaal kya jaye.
Shakhsiyat mein nikhaar, kashish aur maqnateesi qowat peda karne ke liye hasb zail programon par aik aik mah amal karen.

Number 1:

* Subah Sooraj niklny se pehlay uth jayen aur saans ki mashq number 1 par amal karen.

* Saans ki mashq ke baad farsh ya chocky par pusht ke bil late jayen.

* Dono paiir phela len aur haath pehlu ke sath rakhen.

* Dono nathnon se aahista aahista saans andar khinchin aur tasawwur karen ke zameen ki maqnateesi laharen junoob ki taraf se aati hui aap ke andar se guzar kar shumal ki taraf ja rahi hein. Tasawwur karen ke yeh laharen intahi shumal ko poanch kar fiza mein wapas safar karti hui junoob ki taraf wapas ja rahi hein.

* Jis waqt lehron ki wapsi ka tasawwur karen aap ki saans bahar ja rahi ho.

* Goya lehron ke safar ko dairay ki soorat mein tasawwur karna hey.

* Junoob se shumal ko atay hue laharen jism mein se hoti hui guzren gi aur shumal se wapas junoob ko jatay hue bahar se guzar jayen gi.

* Yeh mashq pehlay din paanch minute taq karen. Phir batadreej waqt barha kar das minute taq le jayen.

Number 2:

Pehlay mah ka programme jari rahay ga.

Number 3:

* Saans ki mashq aur lehron ka muraqba jari rakhen.

* in dono mashqon ke baad shugal aaftabi par amal karen. Is shugal ka waqt is terhan muqarrar karen ke jab saans ki mashq aur lehron ka muraqba khatam ho, shugal aaftabi ka waqt shuru ho jaye.
* Sooraj hamaray nizaam e sayargan mein markazi hesiyat rakhta hey aur roshni o tawanai ka zareya hey. Sooraj ki roshni se hamaray sayaray par zindagi ke af-aal mutharrak rehtay hein. Pouday aur jandaar dono Sooraj ki tawanai se Faiz haasil karte hein. Sooraj ki tawanai ko ziyada se ziyada apne andar zakheera karne aur istemaal karne ke liye kayi tareeqay ijaad kiye gaye hein. In tareeqon se nah sirf aasabi nizaam mein qowat peda hoti hey. Balkay maqnateesiat mein bhi izafah hota hey. Mazboot aur tawanai se bharpoor aasabi nizaam, dunyawi aur roohani dono mamlaat mein bohat zurori hey.

* Shugal aaftabi ka aik aasaan aur mehfooz tareeqa yeh hey:

* Subah Sooraj niklny se zara pehlay kisi ounchay maqam par kharray ho jayen. Yeh maqam koi pahari, pall, ghar ki chhat ya balcony ho sakta hey.

* Jagah aur halaat ke mutabiq aalti paalti maar kar baith jayen ya seedhay kharray ho kar dono haath kamar par rakh len.

* Aap ka mun is taraf hona chahiye jahan se Sooraj nikalta hey. Jaisay hi Sooraj ufaq se namodaar hona shuru ho ankhen band kar ke Sooraj ki taraf tavajja markooz karen.

* Aahista aahista saans andar khinchin aur tasawwur karen ke Sooraj ki roshni tawanai ki soorat mein aap ke jism mein jazb ho rahi hey.

* Jab seenah saans se bhar jaye toh tasawwur karen ke yeh tawanai poooray jism mein phail gayi hey. Phir saans ko aahista aahista bahar nikaal den.

* Pehlay din aik minute yeh shugal karen. Phir har das din ke baad aik minute barha den aur is terhan waqt barha kar teen minute kar den.

* Mutala abr alood ho toh isi terhan yeh amal karen. Farq sirf yeh ho ga ke saans andar khinchte hue tasawwur karen ke ufaq par Sooraj mojood hey aur is ki tawanai ki laharen aap ke andar jazb ho rahi hein.

Number 4:

* Saans ki mashq number 1 tark kar ke mashq number 2 shuru kar den.

Deegar mashqen hasb sabiq jari rahen gi.

Ghizayee Ehtihyat:

* Murghan aur masalha daar ghzaon se ijtinab karen. Ublay hue khanay khayen. Albata bohat kam miqdaar mein Zaitoon ka tail istemaal kya ja sakta hey.

* Cigrette noshi tark kar den. Chaye sirf do waqt pyin.

Qowat e Mudafat:

Hum apni raat din ki masrofiyat ka jaiza len toh yeh baat samnay aati hey ke ziyada auqaat aisay hein jab hamaray asaab dabao mein rehtay hein. Daftar pounchanay ki jaldi, traffic ka shore, dhuwan (pollution) aur daftari mamlaat dimagh par boojh saabit hotay hein. Mukhtalif samaji aur gharelo mamlaat ziyada se ziyada waqt hamaray asaab par fikr ban kar sawaar rehtay hein. Raat ko taiz roshni aur der taq jaagne se asaab o azlaat ko aaraam ka poora mauqa nahi milta. In tamam halaat se qowat mudafat batadreej kam honay lagti hey aur jismani nizaam ke af-aal apna mamool poora karne mein nakaam rehtay hein. Nateeja yeh nikalta hey ke mukhtalif amraaz mauqa paate hi rog jaan ban jatay hein.

Agar hum in awamil se hatta alosa daur rahen aur sath mein kuch waqt aisa nikaal len jis mein aasabi aur jismani nizaam ko apna kaam karne ka bharpoor mauqa mil sakay, toh hum apni sahet barqarar rakhtay hue amraaz ke khilaaf mo-asar qowat mudafat peda kar saktey hein.

Dimaghi Kamzoree:

Asaab ki kamzoree se talluq rakhnay wali kaifiyat ke tadaruk ke liye niilii roshniyon ka muraqba faida mand saabit hota hey. Is mraqbe ka programme hasb zail hey:

Ali alsubah zaroriat se farigh ho kar shumal ki janib rukh kar ke baith jayen aur saans ki mashq number 1 injaam den. Phir ankhen band kar ke yeh tasawwur karen ke aasman se neelay rang ki roshniyan barish ki terhan aap ke oopar baras rahi hein. Pandrah minute se bees minute taq is muraqba ko jari rakhen. Raat ko sonay se pehlay bhi is muraqba ko das se pandrah minute taq kya jaye. Chand hafton mein nataij samnay aa jayen ge. Taa hum behtar aur mustaqil faiday ke liye kayi mah taq is programme par amal jari rakha jaye.