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MEDITATION

         Padmasana (the lotus position), eyes closed, back straight, hands on the lap facing the sky, a gentle smile on the lips and an aura of peace – this image flashes in the mind on simply hearing the word meditation. But what does one do with the eyes closed? How long do you sit like that? Here are some easy tips that will help you get started on your journey within.

          “Meditation is the delicate art of doing nothing,” says Sri Sri Ravi Shankar. So, how do you do nothing? Here are a few simple steps to follow as a beginner to meditation. As you become regular with the practice, you are sure to go deeper and deeper. So let's get started with these 10 tips for meditation.

• 1. Choose a convenient time – Meditation is essentially relaxation time, so it should be done entirely at your convenience. Choose a time when you know you are not likely to be disturbed and are free to relax and enjoy. The hours of sunrise and sunset, while nature transitions between day and night, are also ideal for the practice.
• 2. Choose a quiet place – Just like a convenient hour, choose a place where you not likely to be disturbed. Quiet and peaceful surroundings can make the meditation experience more enjoyable and relaxing.
• 3. Sit comfortably – Your posture makes a difference too. Make sure you are relaxed, comfortable and steady. Sit straight with your spine erect; keep your shoulders and neck relaxed, and eyes closed throughout the process. That you have to sit in Padmasana (the lotus position) to meditate is a very common myth of meditation.
• 4. Keep a relatively empty stomach – A good time to meditate is before having a meal. After food, you might doze off while meditating. However, do not force yourself to meditate when you are very hungry. You will find it difficult because of hunger cramps or you may even keep thinking about food the whole time! In this case, you can meditate after two hours of having food.
• 5. Start with a few warm-ups – A few warm-up or SUKSHMA YOGA EXERCISES before sitting to meditate helps improve circulation, removes inertia and restlessness and makes the body feel lighter. You will be able to sit steadily for a longer time.

• 6. Take a few deep breaths – This is again preparation for easy meditation. Deep breathing in and out as well as doing some NADI SHODHAN PRANAYAMA before meditating is always a good idea. This helps to steady the rhythm of the breath and leads the mind in to a peaceful meditative state.
• 7. Keep a gentle smile on your face – You will see the difference. A gentle smile throughout keeps you relaxed, peaceful and enhances your meditation experience.
• 8. Turn on a guided meditation – As a beginner to the practice, it is a good idea to do a guided meditation. This will help you get started. As an example, start with this guided meditation by Sri Sri Ravi Shankar. You only need to close your eyes, relax, follow the instructions as you hear them and just enjoy the experience. You can also choose from a list of other online-guided-meditation, according to what suits you best.
• 9. Open your eyes slowly and gently – As you come close to the end of the meditation, don't be in a hurry to open your eyes and start moving about. Open your eyes slowly and gradually and take time to become aware of yourself and your surroundings.
• 10. Experience the freshness and enjoy your day – Meditation is like an instant energy booster. A few minutes off your daily schedule to charge you up for the rest of the day. Take that time out and experience the wonders of meditation for yourself.

Pregnancy Care Month 1 to 9

         Pregnancy a precious moment in a woman life let it a joyful occasion by taking care of it. let us watch month by month caring tips:

1. will go through many changes of pregency like tediousness and uneasyness.

2. Although each woman’s pregnancy is different, this month-by-month guide can help you plan for some of the changes that may occur.

 Month 1 to 3 :

BODY CONDITION:

By the end of the third month, you may have gained weight.

May feel very tired due to hormonal changes.

Better Plan to get extra rest,

Sneaking in naps when you can, and slow down.

Should feel more energetic by the end of the third month.
You may need to urinate more frequently.

This is common during the first trimester of pregnancy and again right before your baby is born.

For greater comfort, start wearing loosely fitting clothes.

See your health care provider by the second month to confirm your pregnancy.

Regular check-ups will be scheduled for your prenatal care.

DIET:
Calcium is very important for both your and your baby’s bones and teeth. An easy way to include calcium in your diet is to drink and eat pasteurized dairy products, such as milk, cheese, yogurt and ice cream.

Eat plenty of raw fruits and vegetables, whole grain breads and bran cereal to make sure your bowel movements are regular. Be sure to drink plenty of water.

Your feelings

Talk to your partner about how you are feeling. Ask for help, especially if you are tired. During this time you may feel overweight and clumsy. Remember the extra weight is preparing your body for pregnancy and breastfeeding.

During pregnancy, it is common to have mood swings in your feelings about sex. It is not harmful to have sexual relations during pregnancy, but check with your health care provider about sexual activity during this time.

Month Four

Your body
You may notice that you have more energy. Nausea and fatigue may stop. You may also notice that your belly looks larger because the baby has grown.

Your diet
During pregnancy, your need for iron increases. To be sure you get enough iron, eat lean, red meats, leafy green vegetables, whole grain breads, dried fruits and beans.

Childbirth preparation classes
Childbirth classes should begin in month seven. Register now since classes often fill up early.

Month Five

Your body
Changes in your circulation require that you stand and move often. Continue to do this throughout the remainder of your pregnancy. Your breasts may begin to leak a yellowish fluid called colostrum in preparation for breastfeeding. You may begin to feel the baby move during this month.

Your diet
Be sure to eat food rich in Vitamin C. Your body does not store Vitamin C, so it is important to get a fresh supply every day. Good sources of Vitamin C are oranges, broccoli and tomatoes.

Choosing a health care provider for your baby

Before you are admitted to the hospital, you need to decide who will care for your baby after the delivery. This is a good time in your pregnancy to start looking for a health care provider for your baby if you have not already chosen one. Talk to your friends and ask them if they are happy with the health care provider who cares for their children. Many pediatricians and family care physicians will meet with you before your baby is born and let you interview them. It is a good idea to select someone close to where you live.

Month Six

Your body
You may gain 3 to 4 pounds this month. Your feet may swell during the latter stages of pregnancy. Putting your feet up may help reduce any ankle swelling. Shop for wide, comfortable shoes, preferably with a flat heel.

Your diet
You may crave certain foods or find that other foods smell or taste bad, even if you liked them before you were pregnant. If this happens, try to find substitutes that provide the right nutrients.

Hospital pre-registration
If you have not already pre-registered at the hospital where you will deliver, this is a good time to do so. check with your health care provider or call the hospital directly for pre-registration information.

Month Seven

Your body
You may gain 3 to 4 pounds this month. You may tire more easily. Again, ask for help. If you work, try to work shorter hours or arrange for a more flexible schedule if possible. Rest when you can.

Your feelings
Mood swings and increased irritability are common during the last three months of pregnancy. Be sure to discuss your feelings with your partner.

Childbirth preparation classes
Begin childbirth preparation classes with your partner. These classes provide useful information on labor and birth and what to expect during your delivery.

Month Eight

Your body
You may gain 3 to 4 pounds this month. Increases in frequency of urination, backaches, anxiety, heartburn and shortness of breath occur at this time. Shop for larger maternity clothes, if necessary. You will be growing quite a bit these last few weeks.

Your diet
What you eat is still important. If you have trouble sleeping, try drinking something warm and lying on your side with pillows to support your body. Taking a warm shower before bed can also help you relax and make you sleepy.

Month Nine

Your body

You may gain 3 to 4 pounds this month. Your stomach may change shape as the baby begins to position itself for birth. It may be easier to breathe now, but you may have to urinate more often. Get plenty of rest!

Hospital stay

Make arrangements for your hospital stay. Keep important phone numbers and papers close by. Pack your bag for the hospital, and plan how you will get there at different times of the day or night. Make sure you have everything you will need when you come home from the hospital, such as food and diapers.

POLICE DEPARTMENT DETAILS OF ANDHRAPRADESH IN INDIA

INDIA WIDE POLICE DETAILS:

State-wise List of Police Chiefs 

  

MINISTRY OF HOME AFFAIRS

GUIDELINES TO THE INDIAN POLICE

CODE OF CONDUCT FOR THE POLICE IN INDIA 

 

WOMEN and KIDS safety TIPS

1. Awareness: Your first line of defence. Most people think of kicks to the groin and blocking punches when they hear the term “self-defence.” However, true self-defence begins long before any actual physical contact. The first, and probably most important, component in self-defence is awareness: awareness of yourself, your surroundings, and your potential attacker’s likely strategies.
The criminal’s primary strategy is to use the advantage of surprise. Studies have shown that criminals are adept at choosing targets who appear to be unaware of what is going on around them. By being aware of your surroundings and by projecting a “force presence,” many altercations which are commonplace on the street can be avoided.

2. Use your sixth sense. “Sixth sense.” “Gut instinct.” Whatever you call it, your intuition is a powerful subconscious insight into situations and people. All of us, especially women, have this gift, but very few of us pay attention to it. Learn to trust this power and use it to your full advantage. Avoid a person or a situation which does not “feel” safe–you’re probably right.
3. Self-defense training. It is important to evaluate the goals and practical usefulness of a women’s self-defense program before signing up. Here are two tips:
a) Avoid martial arts studios unless you specifically wish to train in the traditional martial arts techniques and are prepared for a long-term commitment. Many women’s self-defense programs teach watered-down martial arts techniques that are complex and unrealistic under the stress of an actual attack;
b) The self-defense program should include simulated assaults, with a fully padded instructor in realistic rape and attack scenarios, to allow you to practice what you’ve learned.
4. Escape: Always your best option. What if the unthinkable happens? You are suddenly confronted by a predator who demands that you go with him–be it in a car, or into an alley, or a building. It would seem prudent to obey, but you must never leave the primary crime scene. You are far more likely to be killed or seriously injured if you go with the predator than if you run away (even if he promises not to hurt you). Run away, yell for help, throw a rock through a store or car window–do whatever you can to attract attention. And if the criminal is after your purse or other material items, throw them one way while you run the other.

 5. Your right to fight. Unfortunately, no matter how diligently we practice awareness and avoidance techniques, we may find ourselves in a physical confrontation. Whether or not you have self-defence training, and no matter what your age or physical condition, it is important to understand that you CAN and SHOULD defend yourself physically. You have both the moral and legal right to do so, even if the attacker is only threatening you and hasn’t struck first. Many women worry that they will anger the attacker and get hurt worse if they defend themselves, but statistics clearly show that your odds of survival are far greater if you do fight back. Aim for the eyes first and the groin second. Remember, though, to use the element of surprise to your advantage–strike quickly, and mean business. You may only get one chance.

6. Pepper spray: Pros and cons. Pepper spray, like other self-defence aids, can be a useful tool. However, it is important to understand that there can be significant drawbacks to its use. For example, did you know that it doesn’t work on everyone? Surprisingly, 15-20% of people will not be incapacitated even by a full-face spray. Also, if you’re carrying it in your purse, you will only waste time and alert the attacker to your intentions while you fumble for it. Never depend on any self-defence tool or weapon to stop an attacker. Trust your body and your wits, which you can always depend on in the event of an attack.
7. Home invasions: A crime on the rise. The primary way to prevent a home invasion is simply to never, ever open your door unless you either are certain you know who’s on the other side or can verify that they have a legitimate reason for being there (dressing up as a repair person or even police officer is one trick criminals use). In the event that an intruder breaks in while you’re home, you should have a safe room in your house to which you can retreat. Such a room should be equipped with a strong door, deadbolt lock, phone (preferably cell phone), and a can of pepper spray or fire extinguisher.
8. Avoiding a car-jacking. Lock all doors and keep windows up when driving. Most car-jackings take place when vehicles are stopped at intersections. The criminals approach at a 45-degree angle (in the blind spot), and either pull you out of the driver’s seat or jump in the passenger’s seat.
9. A travel tip. Violent crimes against women happen in the best and worst hotels around the world. Predators may play the part of a hotel employee, push their way through an open or unlocked door, or obtain a pass key to the room. As with home safety, never open your door unless you are certain the person on the other side is legitimate, and always carry a door wedge with you when you travel. A wedge is often stronger than the door it secures.
10. Safety in cyberspace. Although the Internet is educational and entertaining, it can also be full of danger if one isn’t careful. When communicating on-line, use a nickname and always keep personal information such as home address and phone number confidential. Instruct family members to do the same. Keep current on security issues, frauds, viruses, etc. by periodically referring to “The Police Notebook” Internet Safety Page.