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1. What is youth?

“Youth” is generally the life stage between childhood and full adulthood. Different organizations define it slightly differently, but a common definition (like from the UN) is ages 15 to 24. In everyday terms, 13–24 covers teenage years and early adulthood.

This period is marked by:

• Rapid physical growth (puberty → full adult body)
• Brain development (especially the prefrontal cortex, which controls decision-making and long-term planning)
• Emotional development (forming identity, independence, values)
• High adaptability (learning skills faster, forming habits that can last for life)

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2. Why 13–24 years are important

This age range is like the “launchpad” of life.

• Puberty & hormones reshape the body and mind
• Peak neuroplasticity — the brain’s wiring is most flexible for learning, creativity, and skill acquisition
• Social identity formation — friendships, romantic relationships, and self-image start shaping adult personality
• Physical peak — muscle growth, lung capacity, and cardiovascular efficiency increase until the mid-20s
• Long-term health patterns (diet, exercise, sleep habits) often form here

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3. How energy is produced in the mind (ages 13–24)

Your mind doesn’t literally “store” energy — it uses energy from your body’s metabolism.

• Fuel source: Brain cells (neurons) mostly run on glucose from your blood, which comes from food.
• Cellular power plants: Inside each neuron are mitochondria, which convert glucose + oxygen into ATP (adenosine triphosphate), the cell’s energy currency.
• Why teens feel energetic:
  • Faster metabolism — the body burns calories faster to support growth
  • High neurotransmitter activity (dopamine, serotonin) from hormonal changes
  • Active brain remodeling — synapses are being created and pruned at high rates

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4. How blood works in veins (ages 13–24)

Your blood is basically your body’s transport system.

• Veins vs. arteries:
  • Arteries carry oxygen-rich blood away from the heart to your organs
  • Veins carry oxygen-depleted blood back to the heart to get re-oxygenated in the lungs
• In teens and young adults:
  • Heart rate and circulation are typically at their healthiest and most efficient
  • Vein walls are elastic and valves (small flaps that stop blood from flowing backward) work at peak efficiency
  • The high oxygen demand from growth means blood flow is strong and constant
• Blood also carries nutrients, hormones, and immune cells, all crucial during growth

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How youth waste their energy today

1. Too much phone and screen time – scrolling for hours makes the brain tired but doesn’t build skills.
2. Late nights and little sleep – the body needs rest to grow, but many stay awake on games or social media.
3. Junk food and sugary drinks – give short bursts of energy, then cause tiredness.
4. No real exercise – sitting all day makes the body weaker, even if you feel young now.
5. Too much worrying – stress about looks, followers, or likes uses up mental energy.
6. Chasing quick fun only – spending all time on entertainment instead of learning something new.
7. Bad habits – smoking, alcohol, or other risky things harm health early.

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Modern Research on Youth (Ages 13–24) — Easy English

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1. Sleep and Brain Power

Young people who sleep early and get enough rest have sharper thinking and better memory. Even a little extra good sleep helps learning.

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2. Exercise Helps Learning

Playing sports or doing regular physical activity makes memory, attention, and planning better. Active youth have healthier brain areas for learning.

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3. Brain Growth and Risk

• The brain is still building connections and removing unused ones.
• Emotional parts grow faster than self-control parts.
• This can make young people take more risks.

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4. Why Teens Take Risks

Fun, excitement, and peer approval feel extra powerful. But self-control isn’t fully developed yet, so quick or risky choices are more likely.

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5. Social Connection Builds the Brain

Having close friends and feeling connected helps the brain’s wiring grow strong for learning and emotions.

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6. Alcohol, Obesity & Brain Effects

• Drinking too much harms memory and learning, and slows healthy brain growth.
• Being overweight in teen years can change brain areas for memory and emotions.

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7. Mental Health Matters

Many mental health problems start before age 25. Teenage years are a high-risk time for stress, anxiety, depression, and even suicide.

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8. Shaping the Future

What youth do now — in school, work, and habits — shapes health, income, and success for life. If they disconnect from education or work, it can harm the future.

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9. Youth as Partners

When youth help in research and planning, they give real-life ideas that make health programs and studies more effective.

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Summary Table

Topic	Key Point
Sleep	More rest → smarter brain
Exercise	Active teens learn better
Brain Growth	Emotional areas mature before self-control
Risk & Reward	Fun/reward drive is strong
Social Life	Good friends help brain grow well
Alcohol/Obesity	Both harm brain health
Mental Health	Issues often start before 25
Life Decisions	Choices now shape the future
Youth in Action	Youth ideas improve programs

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Quranic Guidance on Youth Training

1. Strong Faith from Young Age
   • The Qur’an gives examples like Prophet Yusuf (Joseph) and Prophet Ibrahim (Abraham), who stayed loyal to Allah when they were young.
   • Youth should learn about Allah, worship, and truth early, so their heart becomes strong.

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2. Good Character and Manners
   • The Qur’an teaches respect for parents, honesty, kindness, and speaking politely.
   • A young person with good manners becomes respected and trusted.

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3. Avoid Bad Friends and Actions
   • The Qur’an warns that bad company can pull you away from Allah’s path.
   • Youth should choose friends who remind them of good and help them stay away from harm.

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4. Seek Knowledge
   • Learning is highly valued in the Qur’an.
   • Youth should gain both worldly and religious knowledge to serve others and live wisely.

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5. Control Desires
   • The Qur’an teaches patience, modesty, and avoiding sinful actions.
   • Prophet Yusuf resisted temptation because of his fear of Allah — this is a model for all youth.

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6. Be Strong and Use Energy for Good
   • Youth years have the most physical and mental energy.
   • The Qur’an encourages using this strength for helping people, spreading truth, and worshipping Allah.

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7. Remember Allah in All Times
   • The Qur’an tells us to keep Allah in our heart in every situation — in happiness, in trouble, in success, and in tests.
   • This gives peace and guidance in decision-making.

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1. Bible (Christianity)

• Faith early in life: “Remember your Creator in the days of your youth.” (Ecclesiastes 12:1)
• Obey parents and elders: Teaches children to honor father and mother.
• Avoid bad habits: Stay away from drunkenness, lying, and selfishness.
• Be an example: Even young people can be examples in speech, love, and faith.
• Use talents for good: Parables encourage using skills to help others.

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2. Torah (Judaism)

• Respect for wisdom: Young should learn from elders and rabbis.
• Study important: Reading and memorizing God’s law from a young age is a duty.
• Good deeds: Helping the poor and showing kindness is valued.
• Control impulses: Self-control is seen as a sign of maturity.
• Community service: Youth are taught to help in family and community life.

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3. Bhagavad Gita (Hinduism)

• Self-discipline: Control desires and emotions through wisdom and focus.
• Do your duty: Even at a young age, do the right thing without laziness.
• Learn from teachers: Respect the guru (teacher) for guidance.
• Balance life: Work hard but also keep peace in mind.
• Serve without selfishness: Help others without expecting reward.

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4. Tripitaka (Buddhism)

• Right living: Follow the Noble Eightfold Path (right speech, right action, right effort, etc.).
• Avoid harmful habits: Stay away from intoxicants, violence, and greed.
• Respect and kindness: Show compassion to all beings.
• Mind training: Practice meditation from young age to develop focus and calmness.
• Seek wisdom: Learn from monks, scriptures, and experience.

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5. Guru Granth Sahib (Sikhism)

• Remember God daily: Chant and meditate on God’s name.
• Serve others: Seva (service) is a duty for all, including youth.
• Avoid ego and bad company: Keep humble and stay with truthful people.
• Work honestly: Earn by honest means and share with those in need.
• Stay pure: Avoid addictions and wrong actions.

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PROPHET MUHAMMAD S.A.W TEACHES ABOUT YOUTH.

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1. Teaching Faith Early

• He taught young people to believe in one God (Allah) and trust Him in every situation.
• He encouraged them to pray, read Qur’an, and remember Allah from a young age.
• Example: Ibn Abbas was a young boy when the Prophet told him, “Remember Allah and He will protect you.”

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2. Building Good Character

• He taught truthfulness, kindness, respect for parents, and good manners.
• He corrected mistakes gently without shaming.
• Example: When a young man asked to do something wrong, the Prophet calmly explained why it was bad and prayed for his heart to stay pure.

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3. Giving Responsibilities

• He gave youth important tasks to show trust in them.
• Example: Usama bin Zaid was made commander of an army when he was still very young.
• This built confidence and leadership skills.

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4. Encouraging Learning

• He told youth to seek knowledge from anywhere, even if it was far away.
• He taught them to ask questions, read, write, and think deeply.
• Example: Young companions memorized Qur’an and learned to teach it to others.

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5. Training in Skills and Strength

• He encouraged physical activities like archery, horse riding, swimming, and wrestling to make the body strong.
• He also trained them to work as a team and help the community.

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6. Warning Against Bad Company

• He taught that friends have a big effect on you — good friends make you better, bad friends pull you to wrong.
• He gave examples like perfume seller vs. blacksmith: one gives you good smell, the other gives you smoke and dirt.

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7. Teaching Patience and Self-Control

• He taught youth to control anger, avoid greed, and resist temptations.
• Example: He said, “The strong person is not the one who can wrestle well, but the one who controls himself when angry.”

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8. Inspiring Service to Others

• He told youth to help the poor, be kind to animals, and care for neighbors.
• Serving others was taught as a way to serve Allah.

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9. Leading by Example

• The Prophet himself showed honesty, mercy, and courage — so youth learned by watching him.
• He lived simply, shared his food, and forgave people, teaching that actions speak louder than words.

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Main Lessons from His Youth Training

Value	How He Taught It
Faith	Early lessons about Allah
Good Manners	Gentle correction and respect
Leadership	Giving real responsibilities
Knowledge	Encouraging reading and learning
Physical Strength	Sports and skills
Good Friends	Choosing the right company
Self-Control	Patience and resisting desires
Service	Helping people and animals
Example	Living the values himself

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Story: The Young Companions and the Prophet ﷺ

Long ago in Madinah, a group of young boys loved to sit with Prophet Muhammad ﷺ. They were full of energy, questions, and dreams.

One day, the Prophet ﷺ called them together. He smiled and said,

“Remember Allah, and Allah will protect you. If you need something, ask Him first.”
Ibn Abbas, still a young boy, kept these words in his heart forever.

The Prophet taught them to pray and speak the truth, even if it was hard. If they made a mistake, he didn’t shout. Once, a young man asked to do something wrong. The Prophet didn’t scold him — instead, he asked, “Would you like someone to do that to your mother or sister?” The boy said no, and the Prophet prayed for him to be pure.

He gave them big responsibilities. Usama bin Zaid, still in his teens, was made leader of an army. This made the youth believe they could achieve great things.

He encouraged them to learn — reading, writing, and memorizing Qur’an. Some became great teachers while still young. He also encouraged sports like archery and swimming to keep their bodies strong.

The Prophet warned them: “A good friend is like a seller of perfume — you smell nice after meeting him. A bad friend is like a blacksmith — you may leave with smoke and burns.” So they chose friends wisely.

He reminded them that real strength is not in fighting, but in controlling anger. And he showed them, through his own life, how to be kind to the poor, share food, forgive others, and live simply.

By watching him, these young companions grew into leaders, teachers, and heroes — carrying the light of Islam to the world.

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Building Morality in Youth (13–24 Years)

Youth between 13 and 24 years are like fresh clay. Their minds and hearts can be shaped for good or bad. This is the age when they make habits, form values, and decide what kind of person they will be. If parents, teachers, schools, colleges, universities, and the government work together, they can help youth grow into honest, kind, and responsible citizens.

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1. Role of Parents

Parents are the first teachers of a child.

• Be a role model: Children copy what they see. If parents are honest, polite, and respectful, children will learn the same.
• Teach right and wrong early: Explain why lying, stealing, and hurting others is wrong, and why honesty, kindness, and respect are right.
• Spending time: Talk to your children daily, listen to their problems, and guide them patiently.
• Set boundaries: Give clear rules for behavior and explain the reasons behind them.
• Praise good behavior: When a young person does something moral, appreciate them. This builds confidence in doing good.

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2. Role of Teachers

Teachers spend many hours with youth, so their influence is strong.

• Teach values with lessons: Use stories, history, and examples to show the importance of honesty, respect, and responsibility.
• Be fair and respectful: Treat all students equally so they learn justice from you.
• Encourage critical thinking: Help students understand why good morals matter, not just tell them “do it.”
• Solve conflicts peacefully: Show students how to handle disagreements without anger or violence.

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3. Role of Schools

Schools can create a healthy moral environment.

• Character education programs: Include moral lessons in the timetable.
• Clubs and activities: Debate clubs, charity drives, and community service can teach responsibility and kindness.
• Zero tolerance for bullying: Protect students from harmful behavior.
• Celebrate good values: Give awards for honesty, teamwork, and helping others, not just for grades.

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4. Role of Colleges and Universities

At this age, youth have more freedom, but they still need guidance.

• Ethics courses: Include subjects on professional ethics, social responsibility, and respect for diversity.
• Student organizations: Support clubs that do volunteer work, charity, and environmental projects.
• Mentorship programs: Older students or professionals can guide younger students.
• Open discussions: Let students talk about moral challenges they face and find solutions together.

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5. Role of Government

The government can create policies and programs that support moral development.

• Educational policies: Make moral education a compulsory part of all school and college curriculums.
• Youth centers and programs: Provide safe spaces for sports, arts, and learning life skills.
• Media control: Promote TV, radio, and online content that supports good values and limit harmful content.
• Scholarships for good character: Reward students who show excellent morals and social service.
• Law enforcement: Strictly act against crimes like bullying, drug selling, and harassment to protect youth.

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6. Working Together

Morality grows best when parents, teachers, schools, colleges, universities, and the government work together.

• Parents give the first lessons at home.
• Teachers and schools strengthen those lessons in education.
• Colleges and universities guide young adults in professional and social life.
• The government creates a safe and supportive environment for moral growth.

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Conclusion

Building morality in youth is like planting a tree. You need good soil (home environment), water (education), sunlight (positive society), and protection (laws and policies). If all parts of society work together, we can raise a generation that is honest, kind, respectful, and ready to lead the world toward peace and justice.

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1. What is EFT Therapy?

EFT means Emotional Freedom Techniques.
It’s also called “tapping therapy” because you gently tap certain points on your body (like face, head, and hands) while thinking about a problem.

It is a mix of:

• Acupressure (from Chinese medicine) — tapping on special points where energy flows in the body
• Psychology — talking or thinking about your feelings while tapping

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2. How EFT Can Change a Youth’s Mind

Youth (13–24 years) often face stress, anxiety, fear of exams, anger, low confidence, or bad memories. EFT can help by:

• Calming the mind — reduces stress hormones (like cortisol)
• Releasing negative emotions — helps let go of anger, guilt, or fear
• Improving focus — makes it easier to concentrate on studies and goals
• Boosting confidence — changes the way you think about yourself
• Breaking bad habits — helps stop smoking, overeating, or phone addiction by reducing the emotional pull

It works because when you tap and think about a problem, your brain feels safe, and the fear signal from the amygdala (a part of the brain) becomes weaker.

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3. How to Do EFT Therapy (Step-by-Step)

(Very simple steps youth can follow)

1. Pick a problem
   • Example: “I feel nervous about my exams” or “I can’t stop feeling sad.”
2. Rate your feeling (0–10)
   • 0 = no problem, 10 = very strong problem.
3. Create a setup sentence
   • Say: “Even though I feel nervous about my exams, I deeply and completely accept myself.”
   • Repeat this while tapping on the side of your hand (karate chop point) 3 times.
4. Tap the points (about 5–7 taps each, in order) while saying short reminder words like “nervous about exams”:
   1. Eyebrow (start of eyebrow)
   2. Side of eye
   3. Under eye
   4. Under nose
   5. Chin
   6. Collarbone
   7. Under arm (side of body)
   8. Top of head
5. Take a deep breath and think about the problem again.
   • Rate it again (0–10). If it’s still high, repeat the process.

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4. Tips for Youth Using EFT

• Be honest with your feelings — it works best if you name the real problem.
• Practice daily for small issues so you can use it quickly in big stress moments.
• Combine it with good habits — prayer, exercise, reading — for a stronger mind.

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Healthy Diet Plan for Youth (13–24 Years)

1. Why a Good Diet is Important

Between 13 and 24, the body and brain are growing fast.

• You need energy for study, sports, and activities.
• You need protein to build muscles and repair the body.
• You need vitamins and minerals for strong bones, healthy skin, and sharp thinking.

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2. Daily Diet Plan

Morning (Breakfast)

• 1 glass of milk (cow, soy, or almond) or yogurt
• 1–2 boiled eggs or omelet (for protein)
• 1–2 slices of whole wheat bread or 1 small bowl of oats/porridge
• 1 fruit (banana, apple, or orange)

💡 Why? Breakfast gives your brain fuel after sleep and starts your day with energy.

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Mid-Morning Snack (Between Breakfast & Lunch)

• A handful of nuts (almonds, walnuts, or peanuts)
• Or 1 seasonal fruit
• Or a small bowl of sprouts/salad

💡 Why? Stops you from feeling tired or hungry before lunch.

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Lunch

• 1 cup of brown rice or 2 chapatis (whole wheat)
• Cooked vegetables or lentils/beans
• Chicken, fish, or paneer/tofu for protein
• Salad (cucumber, carrot, tomato)
• 1 glass of water

💡 Why? Gives you slow energy for the afternoon, keeps your mind active.

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Evening Snack

• 1 glass of milk, fresh juice, or smoothie (no added sugar)
• Popcorn, boiled corn, or a small sandwich with vegetables

💡 Why? Keeps energy steady until dinner and stops junk food cravings.

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Dinner (Light)

• 1–2 chapatis or small serving of rice
• Cooked vegetables or soup
• Light protein (boiled eggs, grilled fish, or lentils)
• A few spoons of salad

💡 Why? Light dinner helps digestion and good sleep.

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Before Bed (Optional)

• 1 glass of warm milk (can add a pinch of turmeric or honey)

💡 Why? Helps relax the body and mind before sleeping.

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3. Important Tips for Youth

• Drink 7–8 glasses of water daily.
• Avoid too much junk food, sugary drinks, and fried snacks.
• Eat fresh, homemade food as much as possible.
• Include different colors of vegetables and fruits for more vitamins.
• Don’t skip meals — it can make you tired and less focused.
• Play sports or exercise at least 30–45 minutes daily for better digestion and mood.

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10 Qur’anic Verses for Youth Mind Training

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1. Surah Luqman 31:18

Arabic:
وَلَا تُصَعِّرْ خَدَّكَ لِلنَّاسِ وَلَا تَمْشِ فِي ٱلۡأَرۡضِ مَرَحًاۖ إِنَّ ٱللَّهَ لَا يُحِبُّ كُلَّ مُخۡتَالٖ فَخُورٖ

English:
Do not turn your face away from people in pride, and do not walk arrogantly on earth. Surely, Allah does not like the arrogant and boastful.

Urdu:
لوگوں سے تکبر سے منہ نہ پھیر اور زمین پر اکڑ کر مت چل۔ بے شک اللہ کسی متکبر اور فخر کرنے والے کو پسند نہیں کرتا۔

💡 Lesson for Youth: Be humble, don’t show off.

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2. Surah Al-Isra 17:23

Arabic:
وَقَضَىٰ رَبُّكَ أَلَّا تَعۡبُدُوٓاْ إِلَّآ إِيَّاهُ وَبِٱلۡوَٰلِدَيۡنِ إِحۡسَٰنٗا

English:
Your Lord has commanded that you worship none but Him, and that you be kind to parents.

Urdu:
اور تیرے رب نے حکم دیا ہے کہ تم صرف اسی کی عبادت کرو اور والدین کے ساتھ اچھا سلوک کرو۔

💡 Lesson for Youth: Respect parents always.

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3. Surah An-Nur 24:30

Arabic:
قُل لِّلۡمُؤۡمِنِينَ يَغُضُّوا۟ مِنۡ أَبۡصَٰرِهِمۡ وَيَحۡفَظُوا۟ فُرُوجَهُمۡۚ

English:
Tell the believing men to lower their gaze and guard their modesty.

Urdu:
ایمان والے مردوں سے کہہ دو کہ اپنی نگاہیں نیچی رکھیں اور اپنی شرمگاہوں کی حفاظت کریں۔

💡 Lesson for Youth: Control desires, protect purity.

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4. Surah Al-Ankabut 29:69

Arabic:
وَٱلَّذِينَ جَٰهَدُوا۟ فِينَا لَنَهۡدِيَنَّهُمۡ سُبُلَنَاۚ

English:
As for those who strive in Our cause, We will guide them to Our paths.

Urdu:
اور جو لوگ ہمارے راستے میں کوشش کرتے ہیں ہم ضرور انہیں اپنے راستے دکھاتے ہیں۔

💡 Lesson for Youth: Work hard for good, Allah will guide you.

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5. Surah Ash-Sharh 94:6

Arabic:
إِنَّ مَعَ ٱلۡعُسۡرِ يُسۡرٗا

English:
Indeed, with hardship comes ease.

Urdu:
بیشک مشکل کے ساتھ آسانی ہے۔

💡 Lesson for Youth: Never lose hope in hard times.

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6. Surah Al-Hujurat 49:13

Arabic:
إِنَّ أَكۡرَمَكُمۡ عِندَ ٱللَّهِ أَتۡقَىٰكُمۡۚ

English:
The most honored of you in the sight of Allah is the most righteous of you.

Urdu:
بیشک اللہ کے نزدیک تم میں سب سے زیادہ عزت والا وہ ہے جو سب سے زیادہ پرہیزگار ہے۔

💡 Lesson for Youth: Real value is in goodness, not looks or wealth.

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7. Surah Al-Asr 103:1–3

Arabic:
وَٱلۡعَصۡرِ ١ إِنَّ ٱلۡإِنسَٰنَ لَفِي خُسۡرٍ ٢ إِلَّا ٱلَّذِينَ ءَامَنُوا۟ وَعَمِلُوا۟ ٱلصَّٰلِحَٰتِ

English:
By time! Surely, mankind is in loss, except those who believe and do good deeds.

Urdu:
قسم ہے وقت کی! بے شک انسان نقصان میں ہے، مگر جو ایمان لائے اور نیک عمل کیے۔

💡 Lesson for Youth: Time is precious — use it well.

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8. Surah Al-Baqarah 2:286

Arabic:
لَا يُكَلِّفُ ٱللَّهُ نَفۡسًا إِلَّا وُسۡعَهَاۚ

English:
Allah does not burden a soul beyond its capacity.

Urdu:
اللہ کسی جان کو اس کی طاقت سے زیادہ بوجھ نہیں ڈالتا۔

💡 Lesson for Youth: You can handle what Allah gives you.

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9. Surah Muhammad 47:7

Arabic:
يَٰٓأَيُّهَا ٱلَّذِينَ ءَامَنُوٓا۟ إِن تَنصُرُوا۟ ٱللَّهَ يَنصُرۡكُمۡ

English:
O believers! If you help Allah’s cause, He will help you.

Urdu:
اے ایمان والو! اگر تم اللہ کی مدد کرو گے تو وہ تمہاری مدد کرے گا۔

💡 Lesson for Youth: Support truth and goodness, Allah will support you.

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10. Surah Al-Hashr 59:18

Arabic:
يَٰٓأَيُّهَا ٱلَّذِينَ ءَامَنُوا۟ ٱتَّقُوا۟ ٱللَّهَ وَلۡتَنظُرۡ نَفۡسٞ مَّا قَدَّمَتۡ لِغَدٖۖ

English:
O believers! Be mindful of Allah, and let every soul see what it has prepared for tomorrow.

Urdu:
اے ایمان والو! اللہ سے ڈرو اور ہر شخص دیکھے کہ اس نے کل کے لیے کیا بھیجا ہے۔

💡 Lesson for Youth: Think about your future in this world and the next.

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99 Names of Allah — How to Recite and When

• Best Time: After Fajr (morning prayer) and after Maghrib/Isha (evening/night prayers).
• How to Recite: Sit calmly, focus your heart, and say each name slowly, thinking about its meaning.
• Example:
  1. الرحمن (Ar-Rahman) – The Most Merciful — Think: “Allah’s mercy is for me.”
  2. الغفور (Al-Ghafoor) – The Forgiving — Think: “Allah forgives my mistakes.”
• Daily Practice: Recite all 99 names once daily, or at least 10–20 names each day with meaning.

💡 Benefit: Builds love for Allah, makes the heart peaceful, and guides thinking toward good.

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1. Bible (Christianity)

Verse: “Don’t let anyone look down on you because you are young, but set an example in speech, in conduct, in love, in faith, and in purity.” – 1 Timothy 4:12

💡 Lesson for Youth: Your age doesn’t stop you from being a good example. Live with kindness, honesty, and clean heart.

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Verse: “Whatever you do, work at it with all your heart, as working for the Lord, not for people.” – Colossians 3:23

💡 Lesson for Youth: Put your full effort into your work and studies, as if you are doing it for God.

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2. Bhagavad Gita (Hinduism)

Verse: “You have a right to your actions, but not to the results. Do not be attached to success or failure.” – Gita 2:47

💡 Lesson for Youth: Focus on doing your duty well, without worrying too much about the outcome.

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Verse: “A person can rise through the efforts of their own mind; or fall, if they allow the mind to be controlled by negativity.” – Gita 6:5

💡 Lesson for Youth: Train your mind to think good and avoid negative thoughts.

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3. Dhammapada (Buddhism)

Verse: “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” – Dhammapada 1:1

💡 Lesson for Youth: Your thoughts control your life — keep them clean and kind.

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Verse: “Conquer anger by love, evil by good, the miser by giving, and the liar by truth.” – Dhammapada 17:223

💡 Lesson for Youth: Fight negativity with goodness, not with more negativity.

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4. Guru Granth Sahib (Sikhism)

Verse: “Those who conquer their mind, conquer the world.” – Guru Granth Sahib, Ang 6

💡 Lesson for Youth: Self-control and discipline are the greatest strengths.

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Verse: “Speak only that which will bring you honor.” – Guru Granth Sahib, Ang 15

💡 Lesson for Youth: Words are powerful — speak with respect and truth.

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5. Tao Te Ching (Taoism)

Verse: “Mastering others is strength; mastering yourself is true power.” – Tao Te Ching 33

💡 Lesson for Youth: Real power comes from controlling your own actions and emotions.

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Verse: “A journey of a thousand miles begins with a single step.” – Tao Te Ching 64

💡 Lesson for Youth: Big goals start with small actions — start now.

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10 Yoga Poses for Youth Training

Best Time: Morning is best (empty stomach), or evening after 3–4 hours of last meal. Do in a quiet, clean place.

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1. Mountain Pose (Tadasana)

How:

• Stand straight, feet together.
• Arms by your sides.
• Take deep breaths, feel your body balanced.

💡 Benefit: Improves posture and focus.

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2. Tree Pose (Vrikshasana)

How:

• Stand on one leg.
• Place the other foot on your thigh.
• Join hands in prayer position.
• Balance and breathe.

💡 Benefit: Improves balance, builds confidence.

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3. Downward Dog (Adho Mukha Svanasana)

How:

• Start on hands and knees.
• Lift hips up, making an “inverted V” shape.
• Keep heels on ground if possible.

💡 Benefit: Stretches back, legs, and calms the mind.

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4. Child’s Pose (Balasana)

How:

• Sit on knees, bend forward.
• Stretch arms in front, forehead touching floor.

💡 Benefit: Relaxes mind, reduces stress.

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5. Cobra Pose (Bhujangasana)

How:

• Lie on stomach.
• Place hands under shoulders.
• Lift chest up while keeping hips down.

💡 Benefit: Strengthens spine, opens chest.

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6. Warrior Pose (Virabhadrasana)

How:

• Stand with one leg forward, one back.
• Bend front knee, keep back leg straight.
• Raise arms up.

💡 Benefit: Builds strength, courage, and stamina.

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7. Bridge Pose (Setu Bandhasana)

How:

• Lie on back, bend knees.
• Lift hips while shoulders stay on floor.

💡 Benefit: Strengthens back, improves digestion.

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8. Seated Forward Bend (Paschimottanasana)

How:

• Sit with legs straight.
• Bend forward, touch feet.
• Keep spine long.

💡 Benefit: Calms mind, stretches back and legs.

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9. Lotus Pose (Padmasana)

How:

• Sit cross-legged, each foot on opposite thigh.
• Keep spine straight, hands on knees.

💡 Benefit: Best for meditation, improves concentration.

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10. Corpse Pose (Shavasana)

How:

• Lie flat on back, arms and legs relaxed.
• Close eyes, breathe slowly.

💡 Benefit: Deep relaxation, reduces anxiety.

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Meditation for Youth

• Time: Early morning or before sleeping.
• How: Sit in Lotus Pose or cross-legged.
• Close eyes, breathe slowly.
• Focus on breath or repeat a peaceful word (mantra).
• Start with 5 minutes, slowly increase to 15–20 minutes.

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Simple Mantras for Youth Mind Training

1. “Om Shanti” (Peace) – Repeat for calmness.
2. “Om Namah Shivaya” – For inner strength.
3. “Om” – For focus and mental clarity.
4. “So Hum” (I am that) – For self-awareness.

How to Recite:

• Sit quietly, close eyes.
• Repeat the mantra softly or in mind.
• Match it with your breathing.

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“The world will not change by itself — it will change when the hearts and minds of its youth wake up. You are not just a student, not just one person in the crowd — you are the builder of tomorrow’s history. Your energy, your ideas, and your courage can light the darkest places. Don’t waste your time in small fights and useless distractions. Stand for truth, live with honesty, work with discipline, and fill your heart with love for all. One youth with a clean mind and strong purpose can shake a whole nation — and millions of such youth can shake the whole world. The future is not coming to save you — you are the future.”

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