Saturday, March 28, 2015

King's Ass

This is a killer.��

A King enrolled his donkey in a. race & won.

Local paper read: 'KING's ASS WON'

The king was so upset with this kind of publicity that he gave the donkey to the queen.
The local paper then read: "QUEEN HAS THE BEST ASS IN TOWN"

The king fainted.... Queen sold the donkey to a farmer for 10$.

Next day paper read: "QUEEN SELLS HER ASS FOR $10"

The queen fainted...

The next day king ordered the queen to buy back the donkey and leave it in jungle.

The Next Headlines: "QUEEN ANNOUNCES HER ASS IS FREE & WILD"

The king died... !!

Thats Media ��

Wednesday, March 25, 2015

Warranty

Just a Joke ��

ching ming is jus around the corner:

Yesterday I went to buy joss sticks and joss paper to pray for my ancestors. The towkay asked me if I want to buy paper iphone to burn for my ancestors.

I said they know how to use or not? He said Steve Jobs already there, can teach them to use. I said ok loh. He asked want to buy casing? I also said ok.

Next he asked me if I wanted Bluetooth? I said might as well loh. What about charger? I said need charger meh? He said of course lah, after battery no power how? So I bought the charger also.

Then I asked for his name card. He said why you need my name card?

I said I burn for my ancestors. For warranty claim, they contact you direct!! ????

Monday, March 9, 2015

Relaxation Techniques

Guide for Improving Your
Mental and Emotional Health

SearchMenu
Relaxation Techniques for Stress Relief
Finding the Relaxation Exercises That Work for You

Relaxation Techniques for Stress Relief
In This Article
For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

The relaxation response: Bringing your nervous system back into balance
Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for "fight or flight." While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that’s best for you
There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

How you react to stress may influence the relaxation technique that works best for you:

How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery
Do you tend to become depressed, withdrawn, or spaced out?
You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise
Do you tend to freeze-speeding up internally, while slowing down externally?
Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you
Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.

Relaxation technique 1: Breathing meditation for stress relief
With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Relaxation technique 2: Progressive muscle relaxation for stress relief
Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep breaths.
When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body, contracting and relaxing the muscle groups as you go.
It may take some practice at first, but try not to tense muscles other than those intended.
Progressive Muscle Relaxation Sequence
The most popular sequence runs as follows:

Right foot*
Left foot
Right calf
Left calf
Right thigh
Left thigh
Hips and buttocks
Stomach
Chest
Back
Right arm and hand
Left arm and hand
Neck and shoulders
Face
* If you are left-handed you may want to begin with your left foot instead.

Relaxation technique 3: Body scan meditation for stress relief
A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing, allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed.
Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
Move your focus to the fingers on your right hand and then move up to the wrist,  forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself.
After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.
For a guided body scan meditation, see the Resources section below.

Relaxation technique 4: Mindfulness for stress relief
Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.

Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Practicing mindfulness meditation

Key points in mindfulness mediation are:

A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
A point of focus. This point can be internal—a feeling or imaginary scene—or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Relaxation technique 5: Visualization meditation for stress relief
Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.

Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.

Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.

If you are thinking about a dock on a quiet lake, for example:

Walk slowly around the dock and notice the colors and textures around you.
Spend some time exploring each of your senses.
See the sun setting over the water.
Hear the birds singing.
Smell the pine trees.
Feel the cool water on your bare feet.
Taste the fresh, clean air.
Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.

Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.  This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.

Relaxation technique 6: Yoga and tai chi for stress relief
Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction.
Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.
If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.

Making relaxation techniques a part of your life
The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique
Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.
More help for relaxation and stress relief
How to Practice Yoga and Tai Chi: Tips on Using Relaxation Exercises to Relieve Stress
Stress Management: How to Reduce, Prevent, and Cope with Stress
Stress Relief in the Moment: Using Your Senses to Quickly Change Your Response to Stress
How to Stop Worrying: Self-Help Strategies for Anxiety Relief
Benefits of Mindfulness: Practices for Improving Emotional and Physical Well-Being
12 Ways to Reduce Stress with Music: Fill Your Life with Music that Reduces Daily Stress
Resources and references
General resources for relaxation techniques

You Really Need to Relax: Effective Methods (PDF) – Includes progressive muscle relaxation and relaxation through visual imagery. (University of Michigan Health Center)

Mindfulness and Mental Health – Explore the connection between mindfulness-based relaxation techniques and mental health. (National Alliance on Mental Illness)

Relaxation Techniques – Learn about different types of relaxation techniques and how they can help reduce many psychological and physical symptoms. (University of Maryland Medical Center)

Body Scan Meditation – How body scan meditation can help you achieve a clearer mind and improve your concentration. (ABC-of-Yoga.com)

Audio exercises to guide you through relaxation techniques

Guided Body Scan Meditation – Free 10-minute body scan meditation that can also be downloaded for use on an MP3 player. (MeditationCoach.com)

MindBody Lab – Audio Relaxation Tracks – A selection of audio relaxation exercises from the University of Texas Counseling and Mental Health Center. Download the tracks at the bottom of the page or access the individual exercises here:

Deep Breathing Exercise – Free sampling of a 7-minute deep breathing audio meditation exercise. (UT Counseling and Mental Health Center)
Muscle Relaxation Exercise – 18-minute progressive muscle relaxation audio exercise. (UT Counseling and Mental Health Center)
Forest Imagery Visualization Exercise – 19-minute visualization audio exercise that guides you through forest imagery. (UT Counseling and Mental Health Center)
Cruise Imagery Visualization Exercise – 12-minute visualization audio exercise that guides you through the imagery of a relaxing cruise. (UT Counseling and Mental Health Center)
Mindful Meditation Audio Exercises – Offers free mindful meditations available to play online or as an mp3 download. Depending on your browser, these may be easy or challenging to access. (UCLA Mindful Awareness Research Cen

Friday, March 6, 2015

Govt job

100% you will laugh ����
Interview in a Govt department under the Handicap Quota.

Interviewer: Are you handicapped?

Guy: Ya, I lost my balls in a bomb blast.

Interviewer: Ok, you are selected. Working hours will be from 9am to 5pm. Make sure that you are here at 11am everyday.

Puzzled, the guy asks:- Why 11, when the timing is from 9?

Interviewer:- It's a Govt job, first 2 hours we just sit around scratching our balls..What the fuck will you do?

:)

Thursday, March 5, 2015

Q.Mother Theresa

People are often unreasonable, illogical and self-centered;
Forgive them anyway.

If you are kind, people may accuse you of selfish ulterior motives;
Be kind anyway.

If you are successful, you will win some false friends and true enemies;
Succeed anyway.

If you are honest and frank, people may cheat you;
Be honest anyway.

What you spend years building, someone could destroy overnight;
Build anyway.

If you find serenity and happiness, they may be jealous;
Be happy anyway.

The good you do today, people will often forget tomorrow;
Do good anyway.

Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.

You see, in the final analysis, it is between you and God;
It was never between you and them anyway.

Mother Theresa

Tuesday, March 3, 2015

Kids. Q

Hi everyone
Plse read & get your children to read it too.

One young man went to apply for a managerial position in a big company.

He passed the initial interview, and now would meet the director for the final interview.

The director discovered from his CV that the youth's academic achievements were excellent.

He asked, Did you obtain any scholarships in school...?
the youth answered "NO".

Who paid for your school fees...?
" Parents ", he replied.

"Where did they work......?"

"They worked as clothes cleaner.”

The director requested the youth to show his hands.
The youth showed a pair of hands that were smooth and perfect.

"Have you ever helped your parents wash the clothes ?"

"Never, my parents always wanted me to study and read more books.
Besides, my parents can wash clothes faster than me.

The director said, "I have a request.

When you go home today, go and clean your parents hands, and then see me tomorrow morning.

The youth felt dejected.
When he went back home, he asked his parents to let him clean their hands.
His parents felt strange, happy but with mixed feelings,
They showed their hands to their son.

The youth cleaned their hands slowly.
His tear fell as he did that.
It was the first time he noticed that his parents hands were so wrinkled, and there were so many bruises in their hands.

Some bruises were so painful that they winced when he touched it.

This was the first time the youth realized that it was this pair of hands that washed the clothes everyday to enable him to pay the school fees.

The bruises in the hands were the price that the parents had to pay for his education, his school activities and his future.

After cleaning his parents hands, the youth quietly washed all the remaining clothes for  them.

That night, parents and son talked for a very long time.

Next morning, the youth went to the director's office.

The Director noticed the tears in the youth's eyes, when he asked:

"Can you tell me what have you done and learned yesterday in your house....?"

The youth answered,
I cleaned my parents hand, and also finished cleaning all the remaining clothes'

“I now know what appreciation is.
Without my parents, I would not be who I am today...

By helping my parents, only now do I realize how difficult and tough it is to get something done on your own And I have come to appreciate the importance and value of helping one’s family.

The director said,
"This is what I am looking for in a manager.
I want to recruit a person who can appreciate the help of others, a person who knows the sufferings of others to get things done, and a person who would not put money as his only goal in life.”

“You are hired.”

A child, who has been protected and habitually given whatever he wanted, would develop an "entitlement mentality" and would always put himself first.

He would be ignorant of his parent's efforts.

If we are this kind of protective parents, are we really showing love or are we destroying our children instead...?

You can let your child live in a big house, eat a good meal, learn piano, watch on a big screen TV.

But when you are cutting grass, please let them experience it.

After a meal, let them wash their plates and bowls together with their brothers and sisters.

It is not  because you do not have money to hire a maid, but it is because you want to love them in a right way.

You want them to understand, no matter how rich their parents are, one day their hair will grow grey, same as the parent of that young person.

The most important thing is your child learns how to appreciate the effort and experience the difficulty and learns the ability to work with others to get things done...

Do forward this story to as many as possible...this may change somebody's fate.
I was  touched��