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7/30/2019 Sleep Well - insomnia cure http://slidepdf.com/reader/full/sleep-well-insomnia-cure 1/33 Piffr¢\fii¢ G¢Egxvzgi¢Zfofht¢Lvdhf¢naz¢Mfgixmnvi¢Piffr¢  7 ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

Sleep Well - insomnia cure

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    Piffr\fii

    GEgxvzgiZfofhtLvdhfnazMfgixmnviPiffr

    7

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Xgjifan@aexfexp

    PIFFR \FII%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 7G E G XVZGI ZFO FHT L VDHF NA Z MFGIXMNVI PIFFR%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%7

    DEXZAHV@XDAE %%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 0@MGRXFZ 7 %%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 6

    JFMG^ DA ZGI @ MGE L FP NA Z MFG IXMT PIFFR MG JDXP%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%6Mgjdxp gx Jfhxdof%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 6Piffr Fe~dzaeofex%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% >Piffr Fwvdrofex%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% Pxgt G|gt nzao Dexfzegi Pxdovigexp%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 7Xmf Ofhd`degi Vpf an ^gifzdge Zaax%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% :=G \azih an Axmfz Mfzjp%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% :4^dxgode . Odefzgi Pvrrifofexp%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 07@ae`ivpdae%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% 00

    :

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Dexzahv`xdae

    F~fztaef f}rfzdfe`fp xzavjif piffrdel ae`f de g |mdif% \mdif xmdp ogt jf

    de`ae~fedfex) dxp anxfe xforazgzt% \mfe a``gpdaegi piffrifpp edlmxp xvze dexa gzflvigz a``vzzfe`f an oget edlmxp de g za| |dxm dexfzzvrxfh piffr) tav odlmx

    mg~f g piffrdel rzajifo%

    \mfe tav haex lfx feavlm piffr naz ge f}xfehfh rfzdah an xdof tavz xdzfhefpp

    dorg`xp f~fzt rgzx an tavz idnf% Rmtpd`giit) tav odlmx eaxd`f g hf`zfgpf de tavz

    rzahv`xd~dxt geh hgdit g`xd~dxdfp% Foaxdaegiit) tav ogt f}rfzdfe`f zfigxdaepmdr

    rzajifop az g `mgelf de tavz rfzpaegidxt% Ofexgiit) g `mzaed` piffr rzajifo `ge

    `zfgxf pxzfpp geh ge}dfxt%

    Xmfzf gzf xmzff `gxflazdfp an piffr hfrzd~gxdae geh depaoedg% Xmf ndzpx pxglf)

    `giifh dedxdgi depaoedg) dp |mfe tav ndzpx zfgid{f tavzf mg~del hdnnd`vixt g`mdf~del

    g piffr pxgxf geh a``vzp |mfe dx xgcfp iaelfz xmge g mgin ge mavz xa ngii gpiffr%

    Odhhif depaoedg dp |mfe tav mg~f hdnnd`vixt pxgtdel gpiffr% Ae`f g|gcfefh)

    tav pxgt g|gcf xmzavlm xmf |ff mavzp an xmf oazedel% Xmf oapx pf~fz if~fi an

    depaoedg dp igxf az xfzodegi depaoedg% Xmdp dp |mfe tav |gcf vr fgzit de xmf

    oazedel geh pxgt g|gcf gnxfz piffrdel ifpp xmge > mavzp%

    Xmfzf gzf g ~gzdfxt an zfgpaep xmgx tav ogt jf mg~del xzavjif piffrdel% Dn tavz

    depaoedg dp hvf xa g ofhd`gi `aehdxdae) tavz ha`xaz |dii jf gjif xa rza~dhf tav

    |dxm pvllfpxdaep geh grrzarzdgxf ofhd`gi gxxfexdae% Dn dxp hfxfzodefh xmgx tavz

    piffr rzajifo dp hvf xa g ofhd`gi `aehdxdae) xmf `aehdxdae |dii jf xzfgxfh |dxm xmf

    dexfexdae xmgx xmdp |dii de xvze xzfgx xmf depaoedg%

    Ae xmf axmfz mgeh) dn tavz piffr hdnnd`vixdfp gzf a``vzzdel jf`gvpf tav gzf pxv`c

    de g `t`if an piffrifpp edlmxp) az tavz depaoedg dp hvf xa tavz degjdidxt xa zfg`m g

    pxgxf an deefz rfg`f effhfh xa g`mdf~f piffr) xmdp jaac dp naz tav% Mfzf tavii

    ndeh mfgixmt arxdaep xa xzt jfnazf xgcdel raxfexdgiit mgzonvi geh mgjdx nazodel

    rzfp`zdrxdae piffr gdhp%

    0

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    De xmdp jaac tavii ifgze gjavx;

    Rzfrgzdel xmf rfznf`x piffr fe~dzaeofex

    Zfig}gxdae xf`medwvfp

    Xmf zaif an f}fz`dpf geh hdfx de tavz piffr mfgixm

    Ma| xa wvdfx tavz odeh xa rzaoaxf laah piffr

    Jfefnd`dgi egxvzgi pvrrifofexp

    \mfe naiia|del xmf xdrp de xmdp jaac) tav |dii mg~f gii an xmf xaaip effhfh xa pxar

    xappdel geh xvzedel gx edlmx geh pxgzx fekatdel g nvii edlmxp piffr) egxvzgiit% Tav

    |dii |gcf vr nffidel zfkv~fegxfh geh gxxfexd~f) depxfgh an f}mgvpxfh geh zfpxifpp%

    Rzfrgzf tavzpfin hzdnx ann xa hzfgoigeh egxvzgiit'

    8

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    @mgrxfz7

    Jfmg~dazgi@mgelfp

    naz

    Mfgixmt

    Piffr

    Mgjdxp

    Mgjdxp gx Jfhxdof

    Dx dp fppfexdgi xmgx tavz jzgde mgp `aepdpxfe`t jt `zfgxdel g jfhxdof p`mfhvif pa

    xmgx tavz jaht `ge ifgze ma| xa ngii gpiffr |dxmavx ofhd`gxdae% @zfgxf g piffr

    pxzgxflt xa hfxfzodef xmf jfpx zavxdef) geh rige xa naiia| xmf zavxdef naz aef xa

    x|a |ffcp jfnazf ogcdel get gixfzgxdaep%

    Tavz piffr pxzgxflt pmavih de`ivhf;

    G zflvigz jfhxdof

    G `aepdpxfex |gcf xdof

    G zf`azh an get egxvzgi pvrrifofexp tav mg~f xzdfh

    Zavxdef g`xd~dxdfp xmgx gzf eax pxdovigxdel pv`m gp jzvpmdel tavz xffxm az

    zfghdel

    Oa~del xmzavlm g zflvigz jfhxdof rza`fpp |dii pdlegi xa tavz jzgde xmgx dxp xdof xa

    la xa piffr% Xmf hfpdzfh feh zfpvix an mg~del g piffr pxzgxflt dp zflvigz piffr

    xmgxp zfpxnvi geh zfnzfpmdel%

    Rige xa lfx

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    Piffr Fe~dzaeofex

    De ghhdxdae xa g zflvigz jfhxdof p`mfhvif) dx dp dorazxgex xa ogcf tav jfhzaao g

    rig`f xmgx dp aehv`d~f xa piffr% Xmf oazf `aonazxgjif geh zfig}del tavz piffrprg`f dp) xmf jfxxfz tavz `mge`fp naz ngiidel gpiffr geh pxgtdel gpiffr% @aepdhfz

    xmfpf xdrp |mfe `zfgxdel tavz zfig}del piffr gxoaprmfzf;

    Lfx zdh an gii geeatge`fp geh dexfzzvrxdaep%

    @aexzai xmf zaao xforfzgxvzf3 `aaifz gdz -jfx|ffe >6 geh

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Mg~del g `ia`c jt tavz jfhpdhf odlmx jf ghhdel xa tavz piffr rzajifo% Dn

    tav gzf |gx`mdel xmf `ia`c gii edlmx iael) ng`f dx xa|gzh xmf |gii pa xmgx

    tav `gex pff xmf xdof% @aepxgexit iaacdel gx xmf ia`c aeit ogcfp tav

    xmdec gjavx piffr) geh ig`c an piffr) |md`m `aexdevfp xmf `t`if an

    piffrifppefpp%

    @aepdhfz g zaao mvodhdndfz naz |dexfz oaexmp |mfe xmf gdz dp hzt%

    Vpf tavz zaao aeit naz piffrdel% Zfoa~f xmf X^) aorvxfz) pxfzfa% Tavz

    odeh pmavih gppa`dgxf tavz jfhzaao aeit |dxm piffr%

    \fgz xmf oapx `aonazxgjif `iaxmdel tav a|e% Eae/`aepxzd`xd~f `iaxmdel

    |aex |gcf tav de xmf odhhif an xmf edlmx%

    Gp tav `ge pff mfzf) xmfzf gzf oget hdnnfzfex xdrp xa xzt xa mfir tav piffr jfxxfz%

    Fg`m dehd~dhvgi mgp xmfdz a|e vedwvf `aojdegxdae an fifofexp xmgx ogcf vr xmfdz

    rfznf`x piffr fe~dzaeofex% Dn aef pvllfpxdae hafpex |azc naz tav) ogcf eaxf

    geh xzt geaxmfz vexdi tav ndeh avx |mgx |azcp jfpx naz tav%

    Piffr Fwvdrofex

    Gipa dorazxgex xa xmf piffr fe~dzaeofex dp xmf fwvdrofex vpfh |mfe piffrdel%

    Piffr fwvdrofex de`ivhfp xmf rdiia|) jfhhdel) ogxxzfpp) geh piffr `iaxmfp%

    Tavz ogxxzfpp pmavih jf poaaxm geh ndzo pa xmgx tavz jg`c dp |fii/pvrrazxfh geh

    tavz jaht dp aonazxgjif |mfe itdel ha|e% Ogcf pvzf xmf ogxxzfpp dp pvrrazxfh

    `aorifxfit jt xmf jfh nzgof xa g~adh pglldel%

    Xmf ogxxzfpp pmavih gipa jf grrzarzdgxfit pd{fh naz tavz jaht% Ogcf pvzf tav

    mg~f g jdl feavlm jfh pa xmgx tav mg~f feavlm prg`f% Dn tav mg~f g pdelif az

    havjif jfh) `aepdhfz jvtdel g igzlfz wvffe az cdel pd{fh ogxxzfpp%

    Vpf |mgxf~fz pxtif geh xtrf an rdiia| tav ndeh oapx `aonazxgjif% Dx hafpex

    ogxxfz |mgx dxp oghf an gp iael gp dx rza~dhfp tav |dxm ef`c geh mfgh pvrrazx%

    22p |mfe p`dfexdpx

    Pdz Dpgg` Ef|xae rza~fh xmgx idlmx dp g od}xvzf an `aiaz nzao xmf nvii zgelf an `aiaz

    |f `ge pff%

    Oahfze/hgt `aiaz xmfzgrt `gof gjavx |mfe Hz% Fh|de H% Jgjjdxx rfeefh mdp

    Rzde`drifp an Idlmx geh @aiaz% De xmdp rvjid`gxdae mf avxidefh ma| `aiaz xmfzgrt

    `avih jf vpfh xa xzfgx g ~gzdfxt an ogighdfp) de`ivhf piffr hdnnd`vixdfp%

    Xmf 7482p |fzf g xdof an f}rfzdofexgxdae |dxm `aiaz xmfzgrt% Hvzdel xmdp xdof)

    Zvppdge p`dfexdpx P%^% Czgca~ f}rfzdofexfh |dxm `mzaogxmfzgrt geh hfxfzodefh

    xmgx |mfe mf pfrgzgxfh idlmx prf`xzvop |g~fifelxmp dx mgh ge dorg`x ae xmf

    efz~avp ptpxfo% Naz f}gorif) mf naveh xmgx zfh idlmx de`zfgpfh jiaah rzfppvzf

    4

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    geh dorg`xfh xmf ghzfegi ligehp% \mdxf idlmx geh jivf idlmx |fzf naveh xa jf

    zfig}del% Xmdp lzavehjzfgcdel denazogxdae dp pxdii vpfh xahgt jt `aiaz xmfzgrt

    rzg`xdxdaefzp%

    Ma| hafp dx `aiaz xmfzgrt |azc1 @aiaz dp g rgzx an |mgx ogcfp vr idlmx) geh idlmxmgp oget hdnnfzfex fefzlt |g~fp% \mfe idlmx fexfzp xmf zfxdeg an xmf ftf) dx

    xav`mfp xmf rmaxazf`frxaz `fiip de xmf ftf% Xmf rmaxazf`frxazp xvze xmf idlmx dexa

    fif`xzd`gi dorvipfp) |md`m pdlegi xmf jzgde xa zfifgpf mazoaefp% Jt `aexzaiidel

    xmf zfifgpf an mazoaefp) `mzaogxmfzgrt `ge jf vpfh xa xzfgx depaoedg geh axmfz

    piffr/zfigxfh hdnnd`vixdfp%

    De g xdof |mfe gixfzegxd~f ofhd`def dp jf`aodel oazf rarvigz) @mzaogxmfzgrt dp

    g`xd~fit jfdel vpfh jt xmf ofhd`gi `aoovedxt xa xzfgx hdpazhfzp pv`m gp

    hfrzfppdae geh pfgpaegi gnnf`xd~f hdpazhfz -PGH$%

    Paof xtrfp an `aiaz xmfzgrt pmavih aeit jf rzg`xd`fh jt xzgdefh rzanfppdaegip%

    Ma|f~fz) xmfzf gzf `aiaz xmfzgrt xf`medwvfp xmgx `ge jf rzg`xd`fp pgnfit gx

    maof%

    Xa xzt `mzaogxmfzgrmt ae tavz a|e) naiia| xmfpf xdrp% Pfif`x mvfp xa |fgz

    jgpfh ae tavz zf`aoofehfh `aiaz% \mfe fgxdel) `maapf naahp xmgx gzf g

    rgzxd`vigz `aiaz% Prfeh xdof ~dpvgid{del g zf`aoofehfh `aiaz%

    Jf g|gzf an xmf naiia|del raxfexdgi `ae`fzep;

    Ef~fz zfrig`f xzghdxdaegi `gzf |dxm `mzaogxmfzgrt naz pf~fzf depaoedg%

    Frdifrxd`p pmavih g~adh iaacdel hdzf`xit gx get xtrf an nigpmdel idlmxp%

    \mfe vpdel `aiazfh idlmxp) ha eax iaac hdzf`xit dexa xmf idlmx% Zf`fd~f

    `aiazfh idlmx xmfzgrt dehdzf`xit jt iaacdel gx ge ajkf`x xmgx dp idx jt xmf

    `aiazfh idlmx%

    Dn tav gzf ae rzfp`zdrxdae ofhd`gxdae) `mf`c xmf igjfi naz g idlmx pfepdxd~dxt

    pdhf fnnf`x% F}rapvzf xa jzdlmx idlmx odlmx `gvpf g rzajifo%

    72

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Rmtpd`gi G`xd~dxt

    Lfxxdel f}fz`dpf hvzdel xmf hgt dp ge dorazxgex ng`xaz de ma| |fii tav piffr gx

    edlmx% Dn tav gzf rmtpd`giit g`xd~f hvzdel xmf hgt) tav jaht |dii jf gjif xa zfig}

    geh ngii gpiffr fgpdfz% F}fz`dpf mfirp tavz jaht hfgi |dxm hgdit pxzfpp geh

    ge}dfxt% Dx dorg`xp xmf `mfod`gip de tavz jzgde) geh ma| ov`m tav f}fz`dpf dp

    hdzf`xit idecfh xa tavz rmtpd`gi geh foaxdaegi mfgixm% Zflvigz f}fz`dpf |dii mfir

    tav ngii gpiffr geh ogdexgde g piffr pxgxf jf`gvpf tavz piffr `t`ifp jf`aof

    oazf `aepdpxfex geh xmf xzgepdxdae jfx|ffe xmfo jf`aofp oazf pfgoifpp% Xzt

    xa |azc f}fz`dpf dexa tavz idnf hgdit xa g~adh piffrifppefpp%

    \mfe lfxxdel rmtpd`gi g`xd~dxt) rige xa f}fz`dpf oazf xmge 0/8 mavzp jfnazf

    jfhxdof% Naz xmf jfpx piffr jfefndx) jf rmtpd`giit g`xd~f de xmf igxf gnxfzeaae az

    fgzit f~fedel%

    Xzt xa jf rmtpd`giit g`xd~f naz gx ifgpx :2/02 odevxfp g hgt) 0/8 xdofp rfz |ffc%

    Gfzajd` g`xd~dxdfp vpvgiit |azc jfpx xa zfofht depaoedg) geh g`xd~dxdfp `ge zgelf

    nzao ge fgpt |gic xa g zdlazavp zve% Jt ogcdel tavz mfgzx zgxf la vr) dorza~del

    tavz ivel `grg`dxt) geh ghhdel a}tlfe dexa tavz jiaah) tavz jaht |dii jf de jfxxfz

    mfgixm geh tavii jf ae tavz |gt xa egxvzgiit `azzf`xdel tavz piffr rzajifo%

    De ghhdxdae xa gfzajd` f}fz`dpf) xmfzf gzf axmfz xtrfp an rmtpd`gi g`xd~dxt tav `ge

    ha xa ndlmx piffrifppefpp% @aepdhfz talg az Xgd @md% Talg gnnf`xp xmf jzgde geh

    `azf ovp`ifp geh dorza~fp jiaah dz`vigxdae% Vpdel tald` jzfgxmdel xf`medwvfp

    |dii mfir tav zfig} geh id~f |dxm ifpp pxzfpp% Xgd @md de`azrazgxfp jzfgxmdel |dxm

    jaht oa~fofexp de g pia|/oa~del pxtif xmgx dp rfznf`x naz dehd~dhvgip |dxm kadex

    rgde az axmfz dppvfp xmgx cffr tav nzao mdlm/dorg`x f}fz`dpf%

    Dn ghhdel 02 odevxfp an f}fz`dpf dexa tavz hgdit p`mfhvif dp xaa xavlm) xzt ghhdel

    pogii jia`cp an rmtpd`gi g`xd~dxt% Ogcdel pogii `mgelfp) idcf xgcdel xmf pxgdzp

    depxfgh an xmf fif~gxaz) az rvzrapfit rgzcdel nvzxmfz g|gt nzao tavz hfpxdegxdae

    |dii mfir tav id~f g mfgixmt) fefzlfxd` idnf%

    77

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Zfig}gxdaexmzavlmOfhdxgxdae

    Dx aeit pxgehp xa zfgpae xmgx xmf oazf zfig}fh tav gzf xmf oazf idcfit tav gzf xa

    ngii gpiffr geh ogdexgde g pgxdpng`xazt piffr pxgxf% Dxp fppfexdgi xa wvdfx tavz

    odeh de azhfz xa ngii gpiffr wvd`cit% Jt vpdel ofhdxgxdae tav `ge pxar xmdecdel)

    |azztdel) az |mgx f~fz fipf dp ladel xmzavlm tavz mfgh%

    Xmfzf gzf pf~fzgi hdnnfzfex ofhdxgxdae geh ~dpvgid{gxdae ofxmahp xmgx |dii mfir

    tav zfig}% Xzt aef an xmfpf ofhdxgxdae pxtifp;

    7% Na`gi radex ofxmah% Pfif`x g na`gi radex) |mfxmfz dx dp g ogexzg) ~dpvgi

    radex) az f~fe tavz a|e jzfgxmdel% G ogexzg dp g |azh az rmgpf xmgx dpzfrfgxfh fdxmfz de tavz odeh az avx iavh xa mfir tav na`vp ae ofhdxgxdel%

    Xmf vpf an g ogexzg az axmfz na`gi radex |dii mfir cffr tav ae xzg`c geh

    cffr tavz odeh nzao |gehfzdel% Tav effh xa jf hdp`dridefh xa rzg`xd`f

    xmdp ofxmah an ofhdxgxdae) jf`gvpf xmavlmxp |dii `aof dexa tavz mfgh geh

    tav |dii jf xforxfh xa xmdec gjavx axmfz xmdelp% Xmdp ofxmah |dii jf`aof

    fgpdfz xmf oazf tav rzg`xd`f dx%

    :% Jzfgxmdel/na`vpfh ofhdxgxdae% Ndeh g `aonazxgjif) wvdfx prg`f geh pdx

    ae xmf niaaz) vpdel g `vpmdae dn pa hfpdzfh% Pdxxdel |dxm tavz mgehp de tavz

    igr) `gio tavz jaht geh iapf tavz ftfp% Jzfgxmf de geh avx xmzavlm tavz

    eapf% Ogcf ge fnnazx xa `ae`fexzgxf ae tavz jzfgxmdel) `avexdel fg`m

    jzfgxm de geh avx vexdi tav zfg`m xfe% @aexdevf `avexdel de lzavrp an xfe

    vexdi tav jflde xa nffi zfig}fh% Forxt tavz odeh an f~fztxmdel geh

    `ae`fexzgxf aeit ae `avexdel gp tav demgif geh f}mgif% Dn xmavlmxp fexfz

    tavz odeh) g`cea|ifhlf xmgx xmft gzf xmfzf geh ifx xmfo la) glgde

    na`vpdel ae tavz jzfgxm% \mfe tav mg~f ndedpmfh ofhdxgxdel) jf`aof

    g|gzf an tavz jaht ae`f oazf geh pxzfx`m jfnazf lfxxdel vr%

    0% Lvdhfh doglfzt% Xmdp ofxmah aojdefp ~dpvgid{gxdae |dxm ofhdxgxdae

    geh mtreapdp% Xmdp xtrf an ofhdxgxdae dp lvdhfh) geh tav gzf ifh xa

    7:

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    ~dpvgid{f zfig}gxdae) |md`m mfirp tav nffi zfig}fh% Ndeh g rig`f xmgx dp wvdfx

    geh hdoit idx% Vpdel g xgrf az @H rigtfz) rigt g rzf/zf`azhfh doglfzt

    zf`azhdel% Lvdhfh doglfzt vpvgiit pxgzxp |dxm hffr jzfgxmdel geh axmfz

    hffr jzfgxmdel f}fz`dpfp% \mfe tav zfig}) tavz dogldegxdae `aofp gid~f

    geh xmf zf`azhdel |dii lvdhf tav xmzavlm g ~gzdfxt an p`fefp) vpdel tavz

    dogldegxdae xa mfir tav ndeh rfg`fnviefpp geh zfig}gxdae% @aooae lvdhfh

    doglfzt p`fegzdap de`ivhf jfg`m pdhf pxzaiip) oavexgde mdcfp) az egxvzf

    |gicp xmzavlm xmf nazfpx% Gx xmf feh an tavz lvdhfh doglfzt pfppdae tav

    pmavih nffi `gio geh zfig}fh%

    Xmf gnazfofexdaefh ofhdxgxdae ofxmahp gzf aeit g pgoridel an xmf |dhf gzzgt an

    `mad`fp g~gdigjif% F}rfzdofex |dxm xmfpf) geh zfpfgz`m axmfzp) xa ndeh aef xmgx

    mfirp tav ndlmx depaoedg%

    Pdorif Zfprdzgxdae; Jzfgxmdel geh Zfig}del

    Jzfgxmdel dp xmf pdorifpx geh fgpdfpx |gt xa ndeh `aorifxf zfig}gxdae geh pxzfpp

    zfhv`xdae% Xmf oazf hffrit tav jzfgxmf) xmf oazf pfzfef tav |dii jf`aof%

    Xmfpf zfig}gxdae xdrp |dii mfir tavz jaht |deh ha|e geh lfx zfght naz piffr%

    \mfe tav ndzpx lfx dexa jfh;

    Idf ha|e geh jzfgxmf hffrit xmzavlm tavz eapf% Dogldef xmf gdz oa~del dexa

    tavz pxaog`m% Ae tavz ef}x demgif) jzfgxmf de naz navz `avexp% F}mgif pia|it

    xmzavlm tavz rvzpfh idrp) |mdif `avexdel xa fdlmx% Tav |dii nffi xmf xfepdae ifg~f

    tavz jaht |dxm f~fzt f}mgif% Zfrfgx xmdp xf`medwvf pd} xa xfe xdofp naz doofhdgxf

    zfig}gxdae% Rzg`xd`f hffr jzfgxmdel hgdit xa hf~fiar g mfgixmt mgjdx an zflvigz

    zfig}gxdae% @giodel tavz odeh |dii mfir tav ngii gpiffr%

    Jfnazf ladel xa jfh xzt xmdp zfig}gxdae xf`medwvf;

    70

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Idf ha|e |dxm tavz jg`c xa xmf niaaz geh tavz gzop gx tavz pdhf) rgiop ng`del

    vr|gzh% Tavz nffx pmavih jf `aonazxgjit grgzx% \dxm tavz ftfp `iapfh) ofexgiit

    `ae`fexzgxf ae fg`m rgzx an tavz jaht) xfepdel xmfe zfifgpdel fg`m lzavr an

    ovp`ifp% Pxgzxdel gx xmf xar an tavz mfgh) zfifgpf xfepdae gp tav oa~f pia|it

    ha|e tavz jaht% Nffi tavz nazfmfgh) ftfp geh oavxm% \azc xmzavlm tavz

    pmavihfzp) ef`c geh jg`c% Oa~f ha|e xa tavz xafp) xmfe jgpc de xmf zfig}fh

    pxgxf tav mg~f g`mdf~fh% Na`vp ae tavz jzfgxmdel) ogcdel pvzf jzfgxm dp

    `aodel nzao tavz pxaog`m% Jzfgxmf hffrit geh pia|it) ifxxdel la an gii tavz

    `ae`fzep geh pxzfpp% \mfe tavz jaht cea|p dxp acgt xa ifx la an tavz |azzdfp

    geh pxzfppazp) tavii jf gjif xa la xa piffr egxvzgiit%

    Xmfzf gzf oget axmfz xf`medwvfp naz jzfgxmdel geh zfig}gxdae% Xmzavlm tavz

    a|e f}rfzdofexgxdae geh rzg`xd`f tav `ge ndeh aef xmgx |azcp |fii naz tav%

    Ovpd` geh Pavehp naz Piffr Dehv`xdae

    Vpdel eadpf gp g xaai xa mfir ngii gpiffr mgp jffe haef pde`f xmf jfldeedel an

    xdof% Xmf fgzidfpx nazo an xmdp xf`medwvf dp xmf iviigjt) |md`m mgp pv``fppnvi

    paaxmfh f~fe xmf oapx `aid`ct jgjt% Xmfzf gzf oget @Hp geh paveh hf~d`fp ae

    xmf ogzcfx xahgt xmgx gzf hfpdlefh xa mg~f xmf pgof fnnf`x gp g oaxmfz pdeldel

    az mvoodel g mdih xa piffr% Mfzf gzf g nf| pvllfpxdaep;

    Zfig}del `igppd`gi ovpd` @Hp az xgrfp gzf g |aehfznvi |gt xa zfig} geh

    rvx tavz odeh gx fgpf% Iaac naz Jgzawvf Ovpd` jt Oa{gzx) Iviigjt jt

    Jzgmop) geh \gix{fp jt Pxzgvpp% Xmdp dp aeit g pogii pgoridel an xmf

    oget) pfif`xdaep g~gdigjif%

    Xzt paofxmdel paaxmdel geh oahfze% Gojdfex Fif`xzaed`g) |md`m dp gipa

    `giifh ha|exfora geh `mdiiavx) dp g lzfgx |gt xa ve|deh% Lfexit od}del

    ge aeladel xf`mea/pxtif jfgx) g xgpxf an mavpf/pxtif ovpd` naz dzzflvigz

    rzalzfppdaep) geh vedwvf zmtxmop) Gojdfex Fif`xzaed`g mgp panx ofiahdfp

    78

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    geh `giodel paveh fnnf`xp% G nf| laah `mad`fp xa xzt gzf Grmf} X|de)

    Jzdge Fea) Xmf Azj) geh Nvxvzf Paveh an Iaehae%

    \mfe xztdel Ef| Glf!Xzdjgiovpd` xmfzf gzf oget zf`azhdelp xa `maapf

    nzao% Xmf paveh an xmdp pxtif dp pdodigz xa Gojdfex Fif`xzaed`g) jvx vedwvf

    eae/fif`xzaed` depxzvofexp idcf xmf mgzrpd`mazh) `mdofp) jfiip) geh

    hdhlfzdhaap gzf vpfh% Xmf jfgx dp anxfe pdodigz xa xmgx an g hzvo dz`if geh

    paofxdofp de~ai~fp lvxxvzgi xmzagx pavehp geh `mgexp%

    Dn tavh rzfnfz xa pxgt g|gt nzao ovpd`) xmfzf dp gi|gtp eae/ovpd`gi paveh

    fnnf`x @Hp az xgrfp% Xmfpf anxfe nfgxvzf jgjjidel jzaacp) |g~fp) zgde)

    |mgif paelp) |gxfzngiip) geh axmfz pavehp naveh de egxvzf% Dn tav gzf g

    `dxt h|fiifz xmgx dp mg~del xzavjif piffrdel jf`gvpf dx dp xaa wvdfx) xmfzf gzf

    zf`azhdelp an `dxt eadpfp pv`m gp ndzf feldefp) xzgnnd`) geh gdzrigefp kvpx naz

    tav%

    Paveh og`mdefp gzf |dhfit g~gdigjif geh `ge jf naveh gx oget hdnnfzfex

    rzd`f radexp% Vpvgiit gjavx xmf pd{f an ge gigzo `ia`c) xmft xtrd`giit `aof

    |dxm g pfif`xdae an pavehp xa rd`c nzao% Tav `ge pfif`x ma| xmf

    zf`azhdelp rigt) fdxmfz gp ge aeladel iaar az naz g rzfpfx ifelxm an xdof%

    Paof paveh og`mdefp gzf f~fe jvdix dexa gigzo `ia`cp) geh `ge jf vpfh

    xa lfexit g|gcfe tav% \mfe hf`dhdel |md`m pxtif an vedx xa rvz`mgpf)

    cffr de odeh xmgx xmf vedxp xmgx rigt ptexmfpd{fh pavehp gzf jfpx)

    jf`gvpf xmft oapx `iapfit dodxgxf xmf egxvzgi paveh% Xmf pf`aeh `mad`f

    dp g paveh hf~d`f xmgx aeit rgtp zf`azhfh pgorifp%

    Xmf pxtif an ovpd` xmgx |azcp jfpx hfrfehp fexdzfit ae xmf dehd~dhvgi% Paof

    rfarif zfpraeh jfxxfz xa eae/idefgz ovpd`) |mdif axmfzp ndeh dx fgpdfz xa hzdnx ann xa

    piffr |dxm paaxmdel rfz`vppdae de xmf jg`clzaveh% Paof rzfnfz zgehao jfgxp

    geh xfora) axmfzp idcf g `aepxgex rgxxfze an ovpd`% Xzt pf~fzgi hdnnfzfex xtrfp xa

    ndeh xmf pxtif xmgx tav rzfnfz%

    Ge dexfzfpxdel gpdhf) ovpd`p zfigxdaepmdr |dxm piffr dp xmf `vzzfex na`vp an g

    pxvht jfdel `aehv`xfh jt xmf Ved~fzpdxt an Xazaexap rpt`mdgxzt hfrgzxofex geh

    76

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Xazaexa \fpxfze Maprdxgi% De xmfdz piffr `ided`) xmft gzf de~fpxdlgxdel jzgde

    ovpd`% Jzgde ovpd` dp FFL zfghdelp) `ae~fzxfh xa ovpd` ~dg g `aorvxfz

    rzalzgo hfpdlefh xa `aorapf `vpxaod{fh ovpd` jgpfh ae xmf FFL zfghdelp%

    Fg`m piffrfzp jzgde |g~fp gzf |gx`mfh geh pxvhdfh% Xmf p`dfexdpxp hfxfzodef

    |md`m zmtxmod` geh xaegi pavehp xmf dehd~dhvgi dp oapx zfpraepd~f xa geh xmft

    dervx dx dexa g `aorvxfz% G `aorvxfz rzalzgo dp vpfh xa hf~fiar g rfzpaegid{fh

    pavehxzg`c an ovpd` xmgx |dii de~acf xmf pgof jzgde |g~f rgxxfzep |mfe xmf

    rfzpae dp xztdel xa ngii gpiffr igxfz% Xmfzf dp f~dhfe`f xmgx pma|p xmdp

    rfzpaegid{fh ofxmah an ovpd` xmfzgrt dp mdlmit fnnf`xd~f% Aj~davpit zfpfgz`mfzp

    gzf ~fzt dexfzfpxfh de rvzpvdel xmdp ofxmah an zfig}gxdae pde`f dx dp xtrd`giit

    fnnf`xd~f geh hafp eax de~ai~f rappdjit mgjdx nazodel ofhd`gxdae%

    Zfhv`del Tavz F~fedel Pxdovigxdae

    Xmf jfpx edlmxxdof zavxdef dp aef xmgx ifg~fp tav nffidel zfig}fh geh zfght xa la

    xa jfh% Dn tav gzf f}rfzdfe`del xzavjif ngiidel gpiffr) dx ogt jf jfefnd`dgi xa

    g~adh f}xfzegi pxdovigxdaep naz ge mavz az pa jfnazf jfhxdof% Pxdovigxdae) pv`m

    gp |gx`mdel xfif~dpdae) cffrp tavz odeh g`xd~f geh gifzx% Dn tav ndeh dx hdnnd`vix xa

    ld~f vr xfif~dpdae jfnazf jfh) xzt xa pfif`x pma|p xmgx gzf `giodel zgxmfz xmgegllzfppd~f) g`xdae/rg`cfh rzalzgop%

    \mfe zfhv`del tavz f~fedel pxdovigxdae xa rzaoaxf mfgixmt piffr mgjdxp) xzt

    xmfpf xdrp;

    Cffr tavz jfhzaao xfif~dpdae/nzff% Xmdp |dii mfir tavz odeh geh jaht

    gppa`dgxf xmf jfhzaao |dxm piffrdel aeit%

    Haex f}fz`dpf vr xa xmzff mavzp rzdaz xa jfhxdof% Zfofojfz xmgx

    f}fz`dpf |gcfp vr tavz jaht) geh veifpp rmtpd`gi g`xd~dxt dp haef |fii

    jfnazf tav rige xa la xa jfh) dx |dii |azc glgdepx tav |mfe xztdel xa piffr%

    7>

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Rige xa ve|deh |mfe zfxvzedel maof nzao jfdel avx% Dn tav kvor hdzf`xit

    dexa jfh) tavz odeh geh jaht odlmx eax mg~f pvnnd`dfex xdof xa hf`aorzfpp

    geh pidr dexa tavz f~fedel zavxdef%

    Xzt zfghdel% Eae/xf`med`gi zfghdel odlmx mfir ogcf tav xdzfh% G~adh

    |azc/zfigxfh az a~fzit `aorid`gxfh ogxfzdgi%

    G~adh ngiidel gpiffr |dxmavx xvzedel ann xmf idlmx% Xmdp |dii |gcf tav vr de

    xmf edlmx geh hdpxvzj tavz piffr `t`ifp) gp |fii gp tav jfhxdof zavxdef%

    Xmf lagi dp xa hfndef xmf ndef idef jfx|ffe pxdovigxdae geh zfig}gxdae |mfe

    hf`dhdel ma| xa ve|deh% Jfdel gjif xa fgpdit zfig} gx edlmx |dii jf rgzgoavex xa

    tavz pv``fpp de ngiidel gpiffr egxvzgiit%

    PxgtG|gtnzaoDexfzegiPxdovigexp

    \mdif xmfzf gzf oget f}xfzegi pxdovigxfp de tavz fe~dzaeofex) xmfzf gzf gipa

    pxdovigexp xmgx gnnf`x tavz jaht nzao xmf depdhf% Dorg`xdel xmf |gt tav nffi)

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    tav haex effh xa `aorifxfit zfoa~f xmfpf dxfop nzao tavz hdfx) tav ha effh xa

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    ngiidel gpiffr%

    @gnnfdegxfh jf~fzglfp% @gnnfdef |gcfp vr tavz jaht geh odeh jt

    zgdpdel tavz mfgzx zgxf% Pde`f dx mgp xmdp fnnf`x) dx dp aepdhfzfh g pxdovigex%

    @annff) `aigp) xfgp) geh `ma`aigxf jf~fzglfp `aexgde `gnnfdef% Mg~f tavz

    igpx `gnnfdegxfh jf~fzglf gx ifgpx 0/8 mavzp rzdaz xa jfhxdof xa g~adh

    mg~del hdnnd`vixt piffrdel%

    @ma`aigxf% @ma`aigxf mgp `gnnfdef geh pvlgz) jaxm an |md`m gzf

    pxdovigexp xmgx |dii cffr tav nzao mg~del g zfpxnvi edlmxp piffr% Ha eax

    mg~f `ma`aigxf naz :/0 mavzp rzdaz xa jfhxdof%

    72/7=2 ol `gnnfdef

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    Hf`gnnfdegxfh `annff) 6 a{% `vr 7/6 ol `gnnfdef

    Jzf|fh xfg) 6 a{% `vr >2/7=2 ol `gnnfdef

    Depxgex xfg) 6 a{% `vr :6/62 ol `gnnfdef

    D`fh Xfg) 7: a{% `vr >/8< ol `gnnfdef

    @ma`aigxf

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    Eae/rzfp`zdrxdae Hzvlp

    Hf}gxzdo :22 ol `gnnfdef

    7=

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Ea Ha{ 722 ol `gnnfdef

    F}`fhzde >6 ol `gnnfdef

    TavzHdfxOgxxfzp

    Tavz hdfx dorg`xp tavz gjdidxt xa ngii gpiffr geh ogdexgde piffr gx edlmx% Jt fgxdel

    g mfgixmt hdfx) ia| de rza`fppfh naahp) pvlgz) ngx) geh rzfpfz~gxd~fp) tav ogt

    ndeh xmgx tav `ge pxar xmf `t`if an depaoedg geh dorza~f tavz a~fzgii mfgixm%

    @aepdhfz xmfpf lvdhfidefp naz g mfgixmt piffr hdfx;

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    doofhdgxfit gnxfz fgxdel% Gixfzegxd~fit) jf pvzf xa fgx feavlm pa xmgx tav

    gzf eax zg~feavp gx jfhxdof%

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    vr de xmf edlmx jf`gvpf an hfmthzgxdae% Hzdec fdlmx ligppfp) fwvd~gifex xa: idxfzp an |gxfz rfz hgt%

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    hdpxvzjge`fp% @aooae naah giifzldfp xmgx odlmx gnnf`x tavz piffr rgxxfzep gzf

    |mfgx) hgdzt rzahv`xp) `aze geh `ma`aigxf%

    74

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    G |fii/jgige`fh) |maifpaof hdfx |dii mfir tav jf g mfgixmdfz rfzpae a~fzgii%

    Lfefzgi mfgixm dp g mvlf ng`xaz de tavz gjdidxt xa ngii gpiffr egxvzgiit% Dn tavz hgdit

    dexgcf an naah dp mfgixmt) tavz jaht geh odeh |dii jf mfgixmt geh |fii/eavzdpmfh)

    mfirdel tav piffr hffrit |dxmavx |gcdel de xmf edlmx%

    LfxZdhanGe}dfxtgeh\azzt

    Gzf tav paofaef |mapf odeh dp ndiifh |dxm xmavlmxp an tavz ngodit) tavz ndege`fp)

    tavz kaj geh xmf nvxvzf) |mfe tav gzf xztdel xa ngii gpiffr1 Ha tav ndeh dx mgzh xa

    pxar xmdecdel geh !az |azztdel gjavx xmdelp iael feavlm xa hzdnx ann1 Dn tavz odeh

    dp jvpt gx jfhxdof) dx `ge ifgh xa `aepxgex xappdel geh xvzedel geh depaoedg%

    Dn tav |azzt gjavx pdxvgxdaep de idnf) xmfzf gzf g nf| xf`medwvfp tav `ge vpf xa

    mfir rvx xmf |azzt avx an tavz odeh) geh ngii gpiffr% Ndzpx) zfgid{f xmgx ea| dp xmf

    xdof xa piffr) geh xmf pdxvgxdaep geh f~fexp xmgx gzf `gvpdel tav pxzfpp |dii jf

    xmfzf xaoazza|% Xzt ogcdel g \azzt Eaxfjaac% De g eaxfjaac hfpdlegxfh naz

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    xa jfh% Xmfe la xmzavlm xmf idpx geh dhfexdnt |md`m dxfop `ge jf hfgix |dxm

    xaoazza|% Xmf idpx an dxfop ae tavz idpx naz xaoazza| xmfe jf`aofp tavz xa/ha idpx

    naz xmf ef}x hgt% Xmdp |dii mfir tav nffi oazf de `aexzai geh rapdxd~f gjavx

    pdxvgxdae%

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    jvx gzf avx an tavz `aexzai% Zf`aendzo xa tavzpfin xmgx tav mg~f ea ra|fz xa

    `mgelf xmfpf xmdelp%

    \mfe tav mg~f ndedpmfh tavz idpxp) rvx g|gt xmf eaxfjaac geh zfodeh tavzpfin

    xmgx tav mg~f rvx xmfpf xmdelp avx an tavz odeh) geh aexa rgrfz) geh |dii eax

    xmdec gjavx xmfo glgde vexdi xaoazza|% Dn tav ndeh tavzpfin xmdecdel gjavx xmfpf

    pxzfppazp hvzdel xmf edlmx) ndzoit zfodeh tavzpfin xmgx tav mg~f rvx g|gt xmf

    eaxfjaac vexdi xmf oazedel geh ea| dp piffr xdof%

    :2

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Geaxmfz dhfg naz lfxxdel zdh an tavz |azzt geh ge}dfxt dp xa |zdxf de g hdgzt hgdit%

    Giael |dxm g zf`azh an tavz hgt) jf pvzf xa de`ivhf |mgx jaxmfzp tav geh `gvpfp

    tav pxzfpp% Xmf ogde radex an xmdp f}fz`dpf dp xa rvx tavz nffidelp ae rgrfz) xmvp

    zfifgpdel tav nzao xmdecdel geh |azztdel gjavx xmfo gx edlmx%

    Naz jaxm an xmfpf xf`medwvfp) xmf g`x an |zdxdel ha|e tavz ge}dfxt geh |azzt)

    ld~fp tav rfzodppdae xa zfpx gx edlmx geh mgehif tavz nffidelp xmf ef}x hgt%

    De ghhdxdae xa xmfpf xf`medwvfp) `aepdhfz vpdel xmf zfig}gxdae xdrp hfxgdifh de xmf

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    odeh% @aepdhfz xztdel idlmx zfghdel xa cffr tavz odeh ann |azzdpaof xmavlmxp% Dn

    tav xfg`m tavz odeh xa zfig}) tav |dii ndeh dx fgpdfz xa g`mdf~f g edlmx an zfpxnvi

    piffr%

    Jgxmxdof

    G paaxmdel |gzo jgxm ge mavz az pa jfnazf jfhxdof |dii zfig} tav geh mfir tav

    nffi piffrt% Ha eax xzt xa la xa piffr doofhdgxfit naiia|del xmf jgxm jf`gvpf

    |gzo |gxfz mgp g pxdovigxdel fnnf`x ae tavz jaht jt zgdpdel tavz jaht

    xforfzgxvzf% Gnxfz xmf jgxm) tav |dii rzajgjit ndeh tavzpfin lfxxdel hza|pt gp

    tavz jaht xforfzgxvzf zfxvzep xa eazogi%

    Ma| hafp g |gzo jgxm mfir tav piffr jfxxfz1 Xmf |gzo |gxfz |dii zfig} tavz

    ogkaz ovp`if lzavrp) mfir tavz `dz`vigxazt ptpxfo) geh zgdpf tavz jaht

    xforfzgxvzf% \mfe tavz `azf xforfzgxvzf zfxvzep xa eazogi gjavx ge mavz gnxfz

    xmf jgxm) tavii pxdii nffi zfig}fh geh `aonazxgjif geh tavz jaht |dii jf zfght naz

    piffr%

    @zfgxdel g rfg`fnvi jgxm xdof f}rfzdfe`f dp fgpt geh fekatgjif% Xa ogcf g

    paaxmdel jgxm fe~dzaeofex) idlmx `gehifp geh vpf hdo idlmxdel de xmf jgxmzaao%

    F}rfzdofex |dxm p`fexfh adip az de`fepf% Rvx ae paof idlmx) xzgewvdi ovpd`) geh

    fekat xmf ofiia| fe~dzaeofex%

    :7

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Geaxmfz |gt xa ogcf tavz jgxm prf`dgi dp xa ghh mfzjp xa xmf |gxfz% Ogcf g

    jifehfh mfzj xa xgcf gh~gexglf an xmf mfzjp zfig}del wvgidxdfp% Rvx xmf pg`mfx de

    xmf xvj |mfe dxp ndiidel) geh maih dx vehfz xmf max |gxfz |mdif dx pxffrp% Ve|deh de

    xmf xvj |mdif fekatdel xmf mfzjgi p`fexp% G nf| aonazxdel mfzjp xa xzt gzf

    ig~fehfz) `mgoaodif) odex) rgppdae nia|fz) geh idof nia|fz%

    Xmfzf gzf oget gzaogxd` adip ae xmf ogzcfx xmgx gzf `zfgxfh xa dehv`f zfig}gxdae%

    Gjavx 8/6 hzarp an xmf fppfexdgi adi dp ghhfh xa xmf jgxm gnxfz xmf xvj dp ndiifh%

    \mfe hf`dhdel ae ge fppfexdgi adi xa vpf) xzt zapf) `mgoaodif) ig~fehfz) marp)

    tigel/tigel) ~fxd~fz) az efzaid naz g `giodel jgxm%

    Jgxm ra|hfz dp g xmdzh `mad`f an femge`fofexp xmgx `ge jf ghhfh xa tavz jgxm%

    Xmdp zf`drf naz jgxm ra|hfz pmavih jf ghhfh xa xmf |gxfz |mdif tav gzf ndiidel xmf

    xvj%

    Odic . Maeft Jgxm Ra|hfz

    `vr maeft

    0 `vrp ra|hfzfh odic

    Ig~fehfz jvhp

    Rzfrgzgxdae

    Od} gii delzfhdfexp |fii de g igzlf ja|i% Ghh pf~fzgi xgjifpraaep an xmf odic jgxm

    xa |gzo |gxfz de xmf xvj% Pxazf get zfogdedel od}xvzf de g pfgifh `aexgdefz%

    Jgxm xdof dp g lzfgx |gt xa fe`avzglf zfig}gxdae geh hza|pdefpp% F}rfzdofex

    |dxm ~gzdavp mfzjp geh adip xa ndeh xmf aefp xmgx |azc jfpx naz tav%

    ::

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    @mgrxfz0

    MfzjgiZfofhdfpgehPvrrifofexp

    TavzJahtp EgxvzgiMazoaefp

    Ofigxaede -`mfod`giit egofh 6/ofxma}t/E/g`fxtixztrxgodef$ dp g egxvzgiit

    a``vzzdel mazoaef de mvogep% Xmf rdefgi ligeh) g xdet azlge gx xmf `fexfz an avz

    jzgdep) pf`zfxfp ofigxaede gx edlmx xa mfir avz jahdfp ogdexgde g piffr p`mfhvif%

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    jahtp `dz`ghdge zmtxmo% Xmdp zmtxmo dp zflvigxfh jt ofigxaede%

    Hgzcefpp fe`avzglfp xmf rdefgi ligeh xa zfifgpf ofigxaede) |mdif idlmx zfrzfppfp

    xmf zfifgpf an ofigxaede% Zfpfgz`mfzp mg~f naveh xmgx xmf rdefgi ligehp zfifgpf

    an) geh xmf rzahv`xdae an) ofigxaede hf`zfgpfp gp |f lfx aihfz% Xmdp f}rigdep

    |mt tavel rfarif xtrd`giit mg~f ifpp piffr/zfigxfh rzajifop xmge aihfz rfarif%

    P`dfexdpxp mg~f ptexmfpd{fh egxvzgiit a``vzzdel ofigxaede) geh dx dp ea| g~gdigjif

    a~fz/xmf/`avexfz gp g pvrrifofex% Ea rzfp`zdrxdae dp effhfh) geh xmf

    pvrrifofex dp g~gdigjif de hzvl geh mfgixm naah pxazfp de xmf Vedxfh Pxgxfp%

    Ofigxaede dp eax zflvigxfh jt xmf Naah geh Hzvl Ghodedpxzgxdae -NHG$ az get

    axmfz la~fzeofex glfe`t% Pde`f dx dp egxvzgiit a``vzzdel de paof naahp) xmf V%P%

    Hdfxgzt Pvrrifofex . Fhv`gxdae G`x an 7448 rfzodxp dx xa jf g~gdigjif gp g

    hdfxgzt pvrrifofex%

    :0

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Ofigxaede dp mgp rza~fe xa jf pv``fppnvi |mfe vpfh xa xzfgx piffr rzajifop%

    X|a an xmf piffr pdxvgxdaep oapx mfirfh jt ofigxaede pvrrifofexgxdae gzf

    depaoedg zfigxfh xa kfx/igl geh hfigtfh piffr/rmgpf hdpazhfzp%

    Ma| ov`m ofigxaede pmavih tav xgcf1 Fg`m dehd~dhvgi pmavih jflde |dxm g pogiigoavex an ofigxaede -gjavx 7 ol$) geh de`zfgpf xmfdz hapglf dn effhfh%

    Ofigxaede `aofp de rdii nazo geh zgelf oapx `aooaeit nzao 7 ol xa 0 ol%

    \mfe pmavih tav xgcf ofigxaede1 Naz og}dovo fnnf`xd~fefpp) xgcf ofigxaede

    gjavx g mgin ge mavz rzdaz xa jfh xdof% Dn tav zflvigzit piffr hvzdel xmf edlmxxdof)

    tav pmavih eax xgcf ofigxaede hvzdel xmf hgt jf`gvpf dx `ge dorg`x tavz

    `dz`ghdge zmtxmo% Xmf arrapdxf dp xzvf dn tav piffr hvzdel xmf hgt geh |azc gx

    edlmx% Dn tav |gex xa rzf~fex kfx igl |mfe xzg~fidel g`zapp oget xdof {aefp) xgcf

    g hapf rzdaz xa nitdel geh g pf`aeh hapf 02 odevxfp jfnazf ladel xa jfh%

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    ofigxaede mgp jffe vpfh naz g iael xdof |dxmavx rzajifop az pdhf fnnf`xp) dx dp eax

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    delfpx xmgx dp eax NHG/grrza~fh hafp eax mg~f g pfgi an grrza~gi zflgzhdel xmf

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    lvgzgexffh% Geaxmfz `ae`fze dp xmf ig`c an pxvht geh denazogxdae zflgzhdel

    dexfzg`xdaep |dxm axmfz ofhd`defp%

    @aepvix g ha`xaz jfnazf xgcdel ofigxaede dn tav mg~f hdgjfxfp) g hfrzfppd~f

    hdpazhfz) ge gvxa/doovef hdpfgpf) frdifrpt) itormarzaidnfzgxd~f hdpazhfz)

    ifvcfodg) az gzf xgcdel ge OGA demdjdxaz% Xmdp rzahv`x pmavih jf vpfh jt ghvixp

    aeit geh dp eax naz vpf jt `mdihzfe) xffep) az rzflegex az jzfgpx/nffhdel |aofe%

    XmfJfefndxpan @mgoaodif

    Ogxzd`gzdg `goaodiig) `aooaeit `giifh @mgoaodif) dp egxd~f xa pavxmfze geh

    `fexzgi Fvzarf% Xmdp nia|fzdel rigex dp ea| |dhfit lza|e de xmf Vedxfh Pxgxfp)

    :8

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Gzlfexdeg) Gvpxzgidg) Fltrx geh eazxmfze Gnzd`g% Xmf ifg~fp geh nia|fzp gzf hzdfh

    geh vpfh gp xfg) fdxmfz de xfgjglp az de iaapf xfg nazo%

    Naz `fexvzdfp) `mgoaodif mgp jffe vpfh gp g piffr/rzaoaxdel pvrrifofex% Aef

    an xmf jfefndxp an vpdel `mgoaodif gp g piffr gdh dp xmgx dx hafp eax effh xa jfxgcfe a~fz g iael rfzdah an xdof xa jf fnnf`xd~f% @mgoaodif `ge jf vpfh xa xzfgx

    ge}dfxt geh depaoedg ae xmf prax%

    Xmfzf gzf g nf| |gtp xa vpf `mgoaodif% Dx `ge jf rig`fh de g pg`mfx vehfz xmf

    rdiia|% Xzt jzf|del g xfg geh hzdec dx 02/86 odevxfp rzdaz xa ladel xa piffr%

    @mgoaodif dp oapx fnnf`xd~f de xzfgxdel xzgepdfex -az odih$ depaoedg%

    Xmf egxvzgiit a``vzzdel `mfod`gi de `mgoaodif xmgx rzaoaxfp hza|pdefpp geh

    fe`avzglfp piffr dp `giifh `mztpde% @mztpde dp gipa naveh de rgppdae nia|fz

    -Rgppdniazg de`gzegxfp$) |md`m dp geaxmfz mfzjgi piffr gdh geh ge}dfxt zfhv`fz%

    Dn tav ndeh tavz depaoedg dp hvf xa `aelfpxdae geh!az giifzldfp) `mgoaodif |azcp

    gp gexd/mdpxgodef xa zfhv`f p|fiidel nzao giifzldfp geh mfir tav piffr jfxxfz%

    Ma|f~fz) `mgoaodif `ge `zfgxf g pdodigz giifzld` zfg`xdae xa xmgx an zgl|ffh geh

    axmfz rigexp de xmf pgof ngodit idcf gpxfz az `mztpgexmfovo% G~adh xgcdel

    `mgoaodif dn tav mg~f xmfpf giifzldfp%

    @mgoaodif Xfg Zf`drf-aef pfz~del$

    7 `vr |gxfz

    7 xfgpraae hzdfh `mgoaodif nia|fzp

    ifoae kvd`f

    maeft

    Rzfrgzgxdae

    Ghh xmf `mgoaodif xa jadidel |gxfz fdxmfz vpdel g xfg denvpfz az hdzf`xit dexa xmf

    |gxfz% @a~fz geh jadi naz 06/82 pf`aehp% Zfoa~f xmf pgv`frge nzao xmf mfgx

    geh ifx xmf xfg pxffr naz aef odevxf% Dn vpdel iaapf xfg) zfoa~f |dxm g pxzgdefz%

    :6

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    Pfz~f |dxm maeft geh g x|dpx an ifoae% Naz ge ghhfh `giodel fnnf`x) vpf g nf|

    ifg~fp an Ifoae Jgio) gipa `giifh Ofidppg annd`degidp) depxfgh an xmf ifoae kvd`f%

    Xmf Paaxmdel Rzarfzxdfp an Ig~fehfz

    Ig~fehfz azdldegxfh de xmf |fpxfze Ofhdxfzzgefge geh Gzgjdgep gzf jfidf~fh xa

    mg~f jffe xmf ndzpx xa haofpxd`gxf xmf nia|fzdel pmzvjjfzt% Xmf Zaogep igxfz

    przfgh xmf lza|del geh `vixd~gxdae an xmf rigex g`zapp Fvzarf% Xmf Rdilzdop

    jzavlmx ig~fehfz xa Gofzd`g% Ig~fehfz |gp gipa aef an xmf ndzpx rigexp jzavlmx xa

    Gvpxzgidg de xmf 7=22p%

    Oget mfzj lgzhfep `aexgde lgzhfe lza|e az `aexgdefz lza|e ig~fehfz% Ig~fehfz

    dp lza|e de paof|mgx gicgidef padi) de g pveet ia`gxdae |dxm laah hzgdeglf%

    Ig~fehfzp fppfexdgi adip g`x gp g xzgewvdid{fz xa `gio xmf `fexzgi efz~avp ptpxfo)

    ogcdel dx mdlmit fnnf`xd~f gp ge mfzjgi zfofht naz depaoedg% Xmf hzdfh nia|fzp

    geh ifg~fp `ge jf jzf|fh geh hzvec de g xfg) az xmf rigexp fppfexdgi adip `ge jf

    f}xzg`xfh nzao xmf rigex% Fppfexdgi adip `ge jf grridfh xa xmf pcde gp g ovp`if

    zfig}gex) az xmf p`fex `ge jf demgifh gp vpfh de gzaogxmfzgrt% Pde`f xmf nffx gzf

    cea| gp ge gzfg an xmf jaht xmgx wvd`cit gjpazjp xard`giit grridfh rzahv`xp)

    ogppgldel ig~fehfz adi dexa xmf nffx |dii mg~f g `giodel fnnf`x% Xmf fppfexdgi adi

    `ge jf ~grazd{fh de g ~grazd{fz az ghhfh xa g |gzo jgxm geh demgifh% Tav `ge

    gipa `zfgxf g pg`mfx an xmf hzdfh ifg~fp geh nia|fzp) przdecif |dxm fppfexdgi

    ig~fehfz adi) geh pidr dx vehfz tavz rdiia|%

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    |mfe xmf adi `aexg`xp xmf pcde% Gi|gtp `aehv`x ge giifzlt xfpx ae g pogii rgx`m

    an pcde xa xfpx naz pfepdxd~dxt rzdaz xa vpdel g nvii grrid`gxdae%

    Dxp gipa dorazxgex xa eaxf xmgx eax gii ig~fehfz prf`dfp mg~f xmf pgof `giodel

    fnnf`xp% Prgedpm ig~fehfz) naz f}gorif) dp vpfh xa de~dlazgxf geh |gcf vr xmf

    jaht%

    Ig~fehfz . Odex Xfg-aef pfz~del$

    :>

    ~dpdx |||%gpiffr/ngpx%`ao naz xmf #7 depaoedg `vzf

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    7 xfgpraae nzfpm ig~fehfz nia|fzp -az xfgpraae hzdfh$

    7 / : xgjifpraaep nzfpm odex ifg~fp -az : xfgpraaep hzdfh$

    7 `vr |gxfz

    Axmfz mfzjp idcf zapfogzt) ifoae jgio az ifoae ~fzjfeg) az zapf lfzgedvo naz

    ghhfh nig~az

    Rzfrgzgxdae

    Vpdel g xfgrax) od} xmf ig~fehfz geh odex% Tav `ge vpf g xfg denvpfz az pdorit

    ghh xmf iaapf ifg~fp geh pxzgde dx igxfz% Ghh jadidel |gxfz geh ifx dx pxffr naz nd~f

    odevxfp%

    Mgehoghf Ig~fehfz Pg`mfx

    Hzdfh az nzfpm ig~fehfz

    Ig~fehfz adi

    G `iaxm az mgehcfz`mdfn

    7 igzlf effhif xa ndx g zdjjae) 7 zflvigz pd{fh effhif

    Xmzfgh) |dhf zdjjae

    Rzfrgzgxdae

    7% Rzfrgzf tavz mgehcfz`mdfn jt naihdel de mgin) xmfe naihdel de mgin g pf`aeh

    xdof) `zfgxdel g rav`m% Dn tav rzfnfz g `zdpr iaac) dzae xmf fhlfp%

    :% Vpdel xmf xmzfghfh effhif) pf| xmzff an xmf navz pdhfp%

    0% Ndii xmf rav`m |dxm ig~fehfz xmzavlm xmf vepa|e pdhf% Vpf feavlm an xmf

    ig~fehfz xa ndii xmf rav`m) jvx haex a~fzpxvnn dx% Xmf ndegi rzahv`x |dii

    zfpfojif g jfge jgl% Ghh grrza}dogxfit =/72 hzarp an fppfexdgi adi xa xmf

    hzdfh ig~fehfz%

    :