ꯍꯧꯖꯤꯛ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯍꯧꯔꯀꯎ, ꯍꯧꯖꯤꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯑꯗꯣꯝ ꯍꯥꯟꯅꯗꯒꯤ ꯈꯔꯥ ꯇꯣꯉꯥꯅꯕꯥ, ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯅꯥ ꯐꯥꯑꯣꯕꯤꯕ꯭ꯔꯥ? ꯅꯈꯣꯌꯒꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯅꯈꯣꯌꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯌꯥꯝꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯈꯨꯠꯂꯥꯏ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯄꯨꯟꯁꯤꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯗꯨ ꯐꯥꯑꯣꯒꯅꯤ꯫
Measuring stress
Check your stress levels
ꯀꯔꯤꯒꯤꯗꯃꯛ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯋꯥꯈꯂꯗꯥ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯅꯣ?
ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯑꯣꯇꯣꯃꯦꯇꯤꯛ ꯅꯔꯚ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤ ꯁꯔꯨꯛ ꯑꯅꯤ ꯂꯩ꯫ ꯑꯃꯅꯥ ꯑꯩꯈꯣꯌꯕꯨ ꯑꯦꯃꯔꯖꯦꯟꯁꯤ ꯑꯃꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯕꯥ, ꯑꯩꯈꯣꯌꯒꯤ ꯍꯥꯔꯠ ꯔꯦꯠ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯕꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯜꯂꯤꯕꯥ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯁꯤꯅꯤ꯫ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯑꯩꯈꯣꯌꯕꯨ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯊꯝꯕꯤꯕꯥ, ꯅꯨꯡꯉꯥꯏꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡꯕꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁꯦꯃꯒꯠꯂꯤꯕꯥ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯁꯤꯅꯤ꯫
ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯍꯧꯗꯅꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ, ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯜꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯆꯦꯗꯥ ꯈꯛꯇꯃꯛ ꯆꯪꯏ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯑꯩꯈꯣꯌꯕꯨ ꯋꯥꯈꯜ ꯇꯥꯍꯜꯂꯤꯕꯥ ꯅꯔꯚꯁ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯁꯤ ꯁ꯭ꯇꯤꯝꯌꯨꯜ ꯇꯧꯏ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯅꯔꯖꯤ ꯑꯗꯨ ꯁꯣꯀꯍꯜꯂꯤ꯫
ꯑꯗꯨꯕꯨ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯉꯅꯥ ꯈꯉꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ, ꯑꯊꯣꯏꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ , ꯑꯩꯈꯣꯌꯅꯥ ꯑꯩꯈꯣꯌꯕꯨ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯍꯜꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯍꯅꯕꯥ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯁꯤꯕꯨ ꯊꯧꯅꯥ ꯍꯥꯞꯄꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯏ, ꯑꯩꯈꯣꯌꯒꯤ ꯕ꯭ꯂꯗ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯜꯂꯤ , ꯑꯃꯁꯨꯡ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯄꯥꯎꯖꯦꯜ ꯑꯃꯥ ꯄꯤꯔꯤ ꯃꯗꯨꯗꯤ "ꯍꯧꯖꯤꯛ ꯄꯨꯝꯅꯃꯛ ꯐꯔꯦ, ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯆꯠꯂꯨ꯫" ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯂꯩ꯫
ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯁꯤ ꯋꯥꯈꯂꯗꯥ ꯊꯝꯃꯨ꯫
ꯍꯥꯌꯔꯤꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯍꯧꯗꯣꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯈꯔꯥ ꯁꯦꯝ ꯁꯥꯕꯥ ꯑꯁꯤ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫
- ꯅꯨꯡꯉꯥꯏꯕꯥ, ꯅꯤꯡꯊꯤꯖꯔꯕꯥ ꯃꯐꯝ ꯑꯃꯥ ꯈꯜꯂꯨ: ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯐꯃꯨꯡ, ꯂꯤꯚꯤꯡ ꯔꯨꯃꯒꯤ ꯐ꯭ꯂꯣꯔ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯅꯤꯡꯊꯤꯖꯅꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯃꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫
- ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ: ꯑꯀꯅꯕꯥ ꯄꯣꯠꯂꯃꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯤꯉꯩꯗꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯕꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯃꯅꯤ . ꯂꯥꯏꯠ, ꯅꯨꯡꯉꯥꯏꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯈꯅꯕꯤꯌꯨ꯫
- ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ : ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯐꯣꯔꯁ ꯇꯧꯒꯗꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯇꯧꯕꯅꯥ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯆꯨꯝꯃꯤ ꯍꯥꯌꯅꯥ ꯂꯧꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯕꯤꯌꯨ꯫
- ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯃꯇꯝ ꯑꯃꯗꯥ ꯊꯝꯃꯨ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯌꯥꯕꯥ ꯇꯥꯔꯕꯗꯤ, ꯃꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯑꯃꯨꯛ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯤꯔꯛ, ꯃꯇꯝ ꯑꯃꯗꯥ ꯇꯧꯅꯕꯥ ꯍꯣꯠꯅꯧ꯫ ꯑꯐꯕꯥ ꯃꯇꯝ ꯍꯥꯌꯕꯁꯤ ꯑꯌꯨꯛ-ꯅꯨꯡꯊꯤꯂꯗꯥ ꯇꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯨꯃꯤꯗꯥꯡꯗꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯅꯤ꯫
ꯑꯌꯥꯝꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡꯗꯤ ꯃꯤꯅꯠ ꯈꯔꯈꯛꯇꯃꯛ ꯆꯪꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯝ ꯐꯪꯂꯕꯗꯤ ꯃꯤꯅꯤꯠ ꯱꯰ ꯅꯠꯔꯒꯥ ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯇꯧꯗꯨꯅꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯜ ꯐꯪꯒꯅꯤ꯫
ꯍꯧꯖꯤꯛ ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤ꯫
ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯌꯥꯝꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯈꯔꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯔꯤ꯫
꯱.ꯗꯤꯞ ꯕ꯭ꯔꯦꯊꯤꯡ ꯇꯧꯕꯥ꯫
ꯃꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯝꯕꯩꯅꯤ꯫ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯗꯥ ꯈꯛꯇꯥ ꯅꯠꯇꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯇꯃꯁꯤꯜꯂꯤ꯫
| ꯈꯣꯡꯊꯥꯡꯁꯤꯡ꯫ | ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ꯫ |
|---|---|
| ꯈꯣꯡꯊꯥꯡ ꯱ | ꯏꯁꯥꯕꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯍꯅꯕꯤꯌꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯂꯩꯔꯕꯗꯤ, ꯂꯦꯡꯗꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯐꯃꯨꯡꯗꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯇꯥꯎꯟ ꯑꯃꯥ ꯊꯝꯃꯨ꯫ |
| ꯈꯣꯡꯊꯥꯡ 2 | ꯈꯨꯠ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯃꯁꯨꯡ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫ |
| ꯈꯣꯡꯊꯥꯡ 3 | ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ . ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯪꯁꯤꯜꯂꯀꯄꯥ (ꯕꯦꯂꯨꯟ ꯑꯃꯥ ꯐꯨꯃꯖꯤꯅꯕꯒꯨꯝꯅꯥ) ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯨꯠ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯂꯀꯄꯥ ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ |
| ꯈꯣꯡꯊꯥꯡ 4 | ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ . ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯃꯅꯨꯡꯗꯥ ꯆꯪꯂꯀꯄꯥ (ꯅꯨꯡꯁꯤꯠꯅꯥ ꯆꯦꯟꯊꯔꯀꯄꯒꯨꯝꯅꯥ) ꯐꯥꯎꯒꯗꯕꯅꯤ꯫ |
| ꯈꯣꯡꯊꯥꯡ 5 | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯨꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯨꯠ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯂꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯅꯦꯝꯂꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯔꯤꯕꯅꯤ꯫ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯂꯨꯝꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ 3-4꯫ |
ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ (Breath Focus) 2.
ꯅꯍꯥꯛꯅꯥ ꯊꯋꯥꯏ ꯌꯥꯑꯣꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯅꯕꯥ ꯃꯦꯟꯇꯦꯜ ꯏꯃꯦꯖ ꯑꯃꯁꯨꯡ ꯋꯥꯍꯩ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫
- ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠ ꯎꯗꯕꯥ .
- ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯈꯔꯥ ꯂꯧꯈꯠꯀꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ, ꯅꯍꯥꯛꯅꯥ "ꯅꯨꯡꯉꯥꯏꯕꯥ" ꯑꯃꯁꯨꯡ "ꯊꯥꯖꯕꯥ"ꯅꯥ ꯊꯜꯂꯕꯥ ꯅꯨꯡꯁꯤꯠ ꯑꯗꯨ ꯂꯧꯁꯤꯜꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯑꯗꯨꯒꯨꯝꯕꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯁꯟꯗꯣꯛꯂꯤꯕꯥ ꯑꯗꯨ ꯌꯦꯡꯎ꯫
- ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ "ꯁ꯭ꯠꯔꯦꯁ" ꯑꯃꯁꯨꯡ "ꯑꯦꯅꯖꯥꯏꯇꯤ" ꯑꯗꯨ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯆꯠꯂꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
- ꯍꯧꯖꯤꯛ ꯃꯁꯤꯗꯥ ꯋꯥꯍꯩꯁꯤꯡ ꯍꯥꯄꯆꯤꯜꯂꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ, ꯋꯥꯈꯂꯅꯥ ꯍꯥꯌꯌꯨ, "ꯑꯩꯅꯥ ꯁꯥꯟꯇꯤ ꯑꯣꯏꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯜꯂꯤ꯫"
- ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯦꯟꯇꯦꯜ ꯑꯣꯏꯅꯥ ꯍꯥꯌꯌꯨ, "ꯑꯩꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯔꯤꯂꯤꯖ ꯇꯧꯔꯤ꯫"
- ꯃꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 10 ꯐꯥꯎꯕꯥ ꯇꯧ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯐꯤꯁꯇꯥ ꯑꯆꯧꯕꯥ ꯁꯃꯁ꯭ꯌꯥ ꯑꯃꯅꯥ ꯁꯣꯀꯍꯜꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯦꯌꯥꯔꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯃꯤꯅꯤꯠ ꯑꯅꯤ ꯑꯁꯤꯒꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯑꯣꯒꯅꯤ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ꯫
3. ꯏꯅꯍꯦꯂꯦꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯍꯦꯂꯦꯁꯟ ꯕꯦꯂꯦꯟꯁ ꯇꯧꯕꯥ (Equal Breathing)
ꯃꯁꯤꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯆꯪꯕꯥ ꯃꯇꯝ ꯑꯃꯁꯨꯡ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ ꯆꯪꯕꯥ ꯃꯇꯝ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯍꯅꯕꯥ ꯌꯥꯎꯏ꯫
- ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯦꯟꯇꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯃꯗꯒꯤ ꯃꯉꯥ (5) ꯐꯥꯎꯕꯥ ꯂꯦꯄꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫
- ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯦꯟꯇꯦꯜ ꯑꯣꯏꯅꯥ ꯑꯃꯗꯒꯤ ꯃꯉꯥ (5) ꯐꯥꯎꯕꯥ ꯂꯦꯄꯀꯅꯨ꯫
- ꯃꯁꯤ ꯀꯌꯥꯃꯔꯨꯝ ꯇꯧꯒꯗꯕꯅꯤ꯫
- ꯃꯉꯥ (5) ꯐꯥꯎꯕꯥ ꯃꯁꯤꯡ ꯊꯤꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯇꯝ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤ ꯷, ꯸, ꯅꯠꯠꯔꯒꯥ ꯇꯔꯥ (꯱꯰) ꯐꯥꯑꯣꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫
꯴.ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁꯤꯚ ꯃꯁꯜ ꯔꯤꯂꯦꯛꯁꯟ ꯇꯧꯕꯥ꯫
ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯑꯉꯀꯄꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯂꯗꯥ ꯑꯆꯧꯕꯥ ꯔꯤꯂꯤꯐ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
- ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
- ꯑꯍꯥꯅꯕꯗꯥ, ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯔꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫
- ꯍꯧꯖꯤꯛ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ , ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯅꯥ ꯆꯦꯠꯅꯥ ꯆꯦꯠꯅꯥ ꯄꯥꯏꯈꯠꯂꯨ꯫ ꯇꯁꯦꯡꯅꯥ ꯀꯟꯅꯥ ꯁꯣꯀꯎ꯫
- ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯗꯥ , ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯗꯨ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯊꯥꯗꯣꯀꯎ꯫ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯐꯥꯑꯣꯔꯤꯕꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯥ ꯑꯗꯨ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯇꯧꯕꯤꯌꯨ꯫
- ꯃꯊꯪꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯜꯂꯨ . ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯣꯌꯗꯨ ꯊꯥꯗꯣꯀꯎ꯫
- ꯃꯁꯤꯒꯤ ꯃꯑꯣꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯂꯝꯕꯤ ꯑꯗꯨ ꯊꯕꯛ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ, ꯈꯣꯡ, ꯈꯣꯡ, ꯈꯣꯡ, ꯈꯣꯡ, ꯈꯨꯠ, ꯈꯨꯎ, ꯈꯣꯡ, ꯑꯃꯁꯨꯡ ꯑꯔꯣꯏꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯒꯤ ꯃꯁꯂꯁꯤꯡ (ꯃꯤꯠ ꯎꯗꯕꯥ, ꯍꯥꯀꯆꯥꯡ ꯁꯣꯟꯊꯕꯥ) ꯐꯥꯎꯕꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫
꯵.ꯃꯣꯗꯤꯐꯥꯏꯗ ꯂꯥꯌꯟꯁ ꯕ꯭ꯔꯦꯊ꯫
ꯃꯁꯤ ꯇꯧꯅꯕꯒꯤ ꯅꯨꯡꯉꯥꯏꯔꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛ ꯁꯤꯡꯍ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫
- ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯐꯃꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯅꯥꯀꯣꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯇꯣꯃꯥꯛ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯊꯨꯒꯥꯌꯗ꯭ꯔꯤꯐꯥꯎꯕꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫
- ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯄꯥꯀꯊꯣꯛ-ꯆꯥꯎꯊꯣꯀꯍꯜꯂꯨ꯫
- ꯍꯧꯖꯤꯛ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯑꯗꯨ "HA" ꯈꯣꯟꯖꯦꯜ ꯑꯃꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯁꯤꯡꯍꯅꯥ ꯍꯨꯔꯥꯅꯕꯥꯒꯨꯝꯅꯥ꯫
- ꯃꯁꯤ ꯀꯌꯥꯃꯔꯨꯝ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯈꯂꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨ ꯊꯥꯗꯣꯀꯄꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯅꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫
ꯀꯗꯥꯏꯗꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯇꯥꯟꯅꯒꯗꯒꯦ?
ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯀꯁꯤꯡ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯁ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯁꯤꯇꯤ ꯃꯦꯅꯦꯖ ꯇꯧꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡꯅꯤ꯫ ꯑꯗꯨꯕꯨ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨꯗꯤ꯫ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯆꯠꯀꯗꯕꯥ, ꯊꯦꯡꯅꯕꯥ ꯉꯃꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯗꯤꯞꯔꯦꯁꯅꯒꯨꯝꯕꯥ ꯑꯇꯩ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯃꯈꯣꯌ ꯈꯛꯇꯅꯥ ꯃꯇꯤꯛ ꯆꯥꯔꯣꯏ꯫
ꯑꯁꯤꯒꯨꯝꯕꯥ ꯐꯤꯚꯝ ꯑꯁꯤꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯏꯃꯨꯡꯒꯤ ꯗꯣꯛꯇꯔ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯁꯤꯌꯥꯟ ꯑꯃꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯑꯗꯣꯃꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯨꯅꯕꯥ ꯁꯣꯂꯨꯁꯟ ꯄꯤꯒꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤ ꯁ꯭ꯠꯔꯦꯁ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯔꯤ ꯑꯣꯏꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯝꯅꯥ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯈꯨꯠꯂꯥꯏ ꯑꯃꯅꯤ꯫
- ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯐꯂꯁꯤꯡ ꯐꯪꯅꯕꯒꯤꯗꯃꯛ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯑꯁꯤ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯆꯠꯅꯕꯤ ꯑꯃꯥ ꯑꯣꯏꯍꯅꯒꯗꯕꯅꯤ꯫ ꯃꯤꯅꯤꯠ ꯵-꯱꯰ ꯐꯥꯑꯣꯕꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯅꯤ꯫
- ꯃꯤꯠꯌꯦꯡ ꯆꯪꯒꯗꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯂꯦꯄꯍꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯑꯁꯤꯅꯤ꯫
- ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯔꯤꯂꯤꯐꯀꯤ ꯊꯧꯔꯥꯡ ꯈꯛꯇꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯠꯔꯦꯁ ꯅꯠꯠꯔꯒꯥ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯗꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ꯫
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