Habka ugu wanaagsan ee raaxada dumarka

» Dareenka naasaha
haweenka
Ibta oo loo qanqaniino si khafiif ah oo
ay xaasku ku istiinto.
Calaacasha gacanta
oo la dhunkadaa ma
laha istiin sidaasi u sii
ridan, ha yeeshee
waxa uu sii kordhaa
kolba marka
dhudhunka iyo
gacanta xaggeeda
sare loo sii dhaqaaqo,
gaar ahaan dhanka gudaha.
Waxa loo baahan yahay ah in fanka
cayaarsiinta aan loo adeegsan oo qura
bushimaha, sababta oo ah sida bushimaha
oo kale amaba kasii daran bay labada
gacmoodna qayb lixaad uga qaataan
fankaasi, iyaga oo weliba gaara goobo istiin
aanay bushimuhu gaari karin.
Taataabashadu waxay inta badan istiin ku
abuurtaa qofka taataabtaha ah, waxayse ku
xiran tahay xaaladda nafsiyadeed ee labada
ruux. Waxa laga yaabaa inay taataabashadu
mararka qaar keento natiijooyin aan loo
aayin, sida la-taataabtaha oo xanaaqa
haddii uusan raalli ka ahayan waxa
dhacaya.
Inkasta oo taataabashada ama salaaxistu ay
jirka oo dhan raad ku wada reebto, haddana
jirku isku si’ uma wada dareemo, waxana
uu istiinku sii kordhaa kolba marka loo sii
dhaadhaco dhinaca shafka ilaa laga gaaro
labada naas. Waxaynu aragnaa in waqtiga
isdhexgalka, dhabarka iyo barida oo la
salaaxaa ay iyana istiin ba’an keenaan.
Goobaha istiin qaadashadu guud ahaan,
waxay ku badan yihiin agagaaraha
daloollada jirka, labada naasna waxa lagu
tiriyaa inay kamid yihiin goobaha ugu
istiinka badan jirka, waxaana uu gaaraa
heerkiisa ugu sarreeya kolka la maraanmaro
ibaha naasaha. Waxa jira dhowr hab oo loo
maraanmaro ibaha naasaha loona kiciyo
dareenkooda waxaana kamid ah:

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