Train Your Brain to Fall Asleep In 30 Seconds.

Sleep difficulties are a really common issue, which can be extremely tiring and substantial time – wasting before finally managing to fall asleep.

If you are one of those who constantly struggle to fall asleep for more than an hour each night, you need to know that you’re spending more than nine 40-hour weeks on that pointless activity every year.

Therefore, you need to find a way to slove it.

Luckily, Dr. Andrew Weil has found the solution for you. His trick can save you from the countless sleepless nights. In fact, it will help you fall asleep in a matter of seconds!

by yoga and its breathing practices, so he produced an extremely efficient method, called  “The 4-7-8 Breathing Exercise”.

This exercise can be done everywhere and it is extremely easy. Moreover, it won’t take long and you don’t need any equipment.

Here is all you need to do:

1) Exhale completely through your mouth, making a whoosh sound.

2) Close your mouth and inhale quietly through your nose to a mental count of 4.

3) Hold your breath for a count of 7.

4) Exhale completely through your mouth, making a whoosh sound to a count of 8.

5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

According to Dr. Weil, you need to focus on keeping the ratio correct and inhaling/exhaling deeply every time.

The productivity of this exercise lies in its ability to lower the heart pulse and calm the mind. Even though it may sound too easy to work, do not hesitate to try it, and you will see for yourself that it really works!

Source:http://goodmorningcenter.com/

10-Minute Equipment-Free Belly Burning Workout You Can Do Anywhere

Modern lifestyles have made it difficult to maintain good body shape to many of us. We always lack time or money to visit fitness centres, and our busy living has impaired our will power to follow strict diet rules or regimen. It is not always possible to control ourselves from not eating the delicious food. Fortunately, here are some simple workouts that you can try at your home and get a flat tummy!

First you have to know the size of your tummy to reduce it. Get a measuring tape and wrap it around your waist at your belly button and check your girth. Take the measurement while you are standing up. Make sure that the tape measure is level.

For women, the healthy waist size is 35 inches and for men, it is 40 inches.

1.Flat Stomach Workouts

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned below. Try them at your home and get your desired flat tummy.

Process

1. Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
2. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line.
3. Now jump the feet back to the start position.
4. Continue jumping feet out and in for 30 to 60 seconds for 3 sets of 10 reps.

  2.Crunches

This is an amazing way to reduce stomach and to build strong abdominal muscles, so it should be performed by anyone who wants to get flat tummy.

Procedure:

Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart. Place your hands on both sides of your head. Take care not to lock your fingers or to pull your head up. Push a little of your back into the floor to engage the abdominals. Tilt your chin slightly and leave a few inches space between your chin and chest.

Now roll your shoulders off the floor. The gap between your shoulder and floor should be 4 inches and your lower back should remain always on the floor. Just be like that for a moment at the top and then move back down slowly.

3. Hindu/Judo Push-up/Dive Bombers

This exercise also helps you flatten the tummy. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required. Try it!

Process

1. Put your hands flat on the floor. Maintain a distance shoulder’s width apart.
2. Keep your back straight and extend your legs behind you forming the push-up position.
3. Keep your feet wider than your shoulder’s width. Your body should be supported only by your toes and hands.
4. Start position: Take your hands in the backward direction towards your feet. Maintain your arms straight. Now arch your chest and body in the forward direction so that your hips move down towards the floor.
5. Final position: Now, when you reach the start position again, straight your arms and arch your back. Doing this pushes your torso in the upwards direction such that your chest is outwards and your sight should be in a direction above you.
6. Do this exercise 3 sets of 12 reps.

4. Jump Squat

You can do this exercise without equipment. Just follow the below steps and reduce your tummy size easily.

Process

1. Stand with your feet shoulder-width apart.
2. First do a regular squat, later engage your core and jump up.
3. When you land, lower your body back into the squat position to complete one rep.
4. Do this exercise 3 sets of 15 reps

6. Windshield Wipers

It is a core exercise and fun also. But it is not for beginners. Know here how to work on this exercise to flat your tummy. First it is needed to do cycling for several months to get your obliques strong.

Process

1. Swing left and right like a windshield wiper.
2. In the start position only go for 45 degrees to each side. When you are strong and flexible you can go to 180 degrees range of motion.
3. Now swing back and forth slowly.
4. Do this exercise for 3 sets and 15 reps.

7. Side Plank

This exercise will reduce the size of your tummy and also it shows the effect on your lower back. Try it!

Side Plank

Procedure:

Hold your whole body in a straight line with your elbow beneath your shoulders. Hold in that position as long as you can, but you should not let your hips drop. Repeat the same on the other side.

Do this exercise for 3 sets of 30 reps.

8. Plank

In 5 minutes of this daily exercise helps you to lose your tummy weight naturally. Try it at your home.

Process

1. Get into a press-up position.
2. Bend your elbows and rest your weight on your forearms.
3. Your body should form a straight line from shoulders to ankles.
4. Suck your belly button into your spine to engage your core.
5. Hold in this position for a few seconds.
6. Do this exercise 3 sets of 30 reps.

These are the best exercises that can help you to get flat tummy and you can have more benefits by doing these exercises regularly. No equipment is required for all the exercises mentioned above. Try them at your home and get your tummy flat.

Central Civil Services (Leave Travel concession) Rules, 1988 Guidelines

1. Please ensure that you have applied for leave and submitted the completely filled self certification form to your Administration before the LTC journey is undertaken.

2. Please check the eligibility before applying for LTC. LTC to Home Town can be availed once in a block of two years and LTC to Any Place in India may be availed once in a four year block. If not availed during these blocks, the LTC may also be availed in the first year of the following block.

3. Please note that the current two year block is 2016-17 and the current four year block is 2014-17.

4. In case of fresh recruits, LTC to Home Town is allowed on three occasions in a block of four years and to any place in India on the fourth occasion. This facility is available to the fresh recruits only for the first two blocks of four years applicable after joining the Government service for the first time. (For details, please refer to DoPT’s O.M. No. 31011/7/2013-Estt.(A-IV) dated 26.09.2014 available on `www.permin.nic.in’ << `OMs & Orders'<< ‘Frequently Asked Questions (FAQs) on LTC entitlements of a Fresh Recruit’)

5. A Fresh recruit may at his option choose to avail LTC under the normal LTC rules as entitled to other regular Government employees subject to the condition that he/she will have to forego his/her eight years LTC entitlement. It may be noted that the option once exercised shall be treated as final for the initial eight occasions of LTC and the fresh recruit shall not be allowed to change it in a later stage.

6. The retiring Government employees are eligible to avail LTC as per their entitlement provided that the return journey is performed before his date of retirement. LTC is not allowed after retirement.

7. Journeys on LTC are to be undertaken in the entitled class of the Government servant in public/Government mode of transport.

8. Travel by private modes of transport is not allowed on LTC, however, wherever a public transport is not available, assistance shall be allowed for the private transport subject to the certification from an Appropriate Authority that no other public/Government mode of transport is available for that particular stretch of journey and these modes operate on a regular basis from point to point with the specific approval of the State Governments/Transport authorities concerned and are authorised to ply as public carriers.

9. If a Government servant travels upto the nearest airport/ railway station by authorized mode of transport and chooses to complete the journey to the declared place of visit by `own arrangement’ (such as personal vehicle or private taxi etc.), if the public transport is already available in that part, then he may be allowed the fare for the journey performed by authorised mode of transport. This will be subject to the undertaking from the Government employee that he has actually travelled to the declared place of visit and is not claiming the fare reimbursement for the same.

10.Government servant may apply for advance for himself and/or his family members sixty five days before the proposed date of the outward journey and he/she is required to produce the tickets within ten days of the drawal of advance, irrespective of the date of commencement of the journey.

11.Reimbursement under LTC scheme does not cover incidental expenses and expenditure incurred on local journeys. Reimbursement for expenses of journey is allowed only on the basis of a point to point journey on a through ticket over the shortest direct route.

12.The time limit for submission of LTC claim is :

• Within three months of completion of return journey, if no advance is drawn;
• Within one month of completion of return journey, if advance is drawn.

13.Government officials entitled to travel by air are required to travel by Air India only in Economy Class at LTC-80 fare or less unless permitted to do so by any general or specific provision.

14. Officers not entitled to travel by air may travel by any airlines, however, reimbursement in such cases shall be restricted to the fare of their entitled class of train or actual expense, whichever is less.

15.In all cases whenever a Govt. servant travels by air, he/she is required to book the air tickets either directly through the airlines or through the approved travel agencies viz: M/s Balmer Lawrie & Co. Ltd/ M/s Ashok Tours & Travels Ltd/ IRCTC. Booking of tickets through any other agency is not permissible.

16.Travel on tour packages is not allowed, except in the case of tours conducted by Indian Tourism Development Corporation (ITDC), State Tourism Development Corporation (STDC) and Indian Railway Catering and Tourism Corporation (IRCTC). In such cases, only the fare component shall be reimbursable provided ITDC/STDC/IRCTC separately indicate the fare component and certify that the journey was actually performed by the Government servant and his family members for which he is claiming the Leave Travel Concession.

17.Please ensure that your LTC claim is as per the instructions to avoid rejection of your claim.

Read more: http://www.staffnews.in/

Central Civil Services (LTC) Rules, 1988 - Fulfilment of Procedural requirements.

S.No.	Course of action	Time limit
1.	Leave Sanction	5 days + 2 days*
2.	Sanction of LTC advance	5 days + 2 days*
3.	Time taken by Administration for verification of LTC claim after the LTC bill is submitted by the Government employee for settlement.	10 days + 2 days*
4.	Time taken by DDO	5 days + 2 days*
5.	Time taken by PAO	5 days + 2 days*

Press Information Bureau
Government of India
Ministry of Personnel, Public Grievances & Pensions

11-January-2016 16:44 IST

Procedural requirements for Leave Travel Concession simplified

             

The Department of Personnel and Training has eased the difficulties faced by the Government employees in application and settlement of the Leave Travel Concession (LTC) claims.  

The Department has decided to make the procedure for processing of LTC claims time bound. A time limit of 5 days each is set for sanctioning of leave, sanctioning of LTC advance, time taken by DDO and PAO and also a time limit of 10 days is set for verification of LTC claim before settlement, with an additional 2 days in case the place of posting of the Government employees is away from their Headquarters.

The Leave Sanctioning Authority to obtain a self-certification from the employee regarding the proposed LTC journey. Earlier, the employees were required to inform their Controlling Officer before the journey on LTC to be undertaken.

A copy of guidelines, that needs to be followed while availing LTC, is to be provided for the Government servant while applying for LTC.  

NPS to Give Extra Tax Deduction of Rs 50,000: 10 Things to Know

Finance Minister Arun Jaitley in Budget 2015-16 introduced an additional income tax deduction of Rs 50,000 for contribution to the New Pension Scheme (NPS) under Section 80CCD. NPS is a voluntary pension scheme, which is regulated by the Pension Fund Regulatory and Development Authority.

Under this scheme, subscribers invest in a fund chosen by them and at the time of retirement they get a lump sum amount depending on the performance of that fund. The returns from NPS are not guaranteed; they are market-linked. NPS was introduced in 2004 for the new government employees but from 2009, it was extended to all on a voluntary basis.

Here is your 10-point cheat-sheet

1) Tax savings: The extra deduction of Rs 50,000 on NPS can help those in the highest tax bracket of 30 per cent save an additional Rs 16,000 in taxes. Those in 20 per cent tax bracket can save over Rs 10,000 while those in 10 per cent can save over Rs 5,000.

2) More tax-saving options: This extra deduction of Rs 50,000 on NPS will increase the total deduction allowed under Section 80C and 80CCD of Income Tax Act to Rs 2 lakh, says Mayur Shah, executive tax director at EY. The combined limit earlier was Rs 1.5 lakh. Section 80C relates to deduction allowed under investments in instruments like PPF and insurance policies. Section 80CCD represents deduction with respect to a pension plan notified by the government, including NPS. The limit on deduction on 80CCD, including contribution to the New Pension Scheme, was also increased in the Budget to Rs 1.5 lakh from Rs 1 lakh. This will help investors have more tax-saving options.

3) Other Budget proposal: The Finance Minister also said that the government is planning to give an option to employees to opt out of Employees Provident Fund (EPF) and instead invest in NPS for retirement savings.

4) Tax on withdrawal: Mr Jaitley however did not extend tax breaks on withdrawal from NPS. So contribution to NPS up to Rs 1.5 lakh and the interest earned are not taxed but the withdrawal becomes taxable. Other savings schemes such as public provident fund (PPF) and employee provident fund (EPF), however, enjoy tax benefits in all the three stages: contribution, interest earned and withdrawal.

5) NPS structure: The scheme is structured into two tiers: Tier-I and Tier II accounts. The Tier-I account is the non-withdrawable account meant for savings for retirement. The contribution to Tier-I account is only eligible for tax benefits.

Tier-II account is a voluntary withdrawable account which can be opened only when there is an active Tier I account in the name of the subscriber. The withdrawals are permitted from this account as per the needs of the subscriber. The Tier-II account is more like a bank savings account.

6) Withdrawal options: Subscribers can exit from NPS upon attaining the age of 60 (for all subscribers other than government employees). At least 40 per cent of the accumulated pension wealth of the subscriber needs to be mandatorily used for purchase of an annuity for the monthly pension of the subscriber and the balance is paid as a lump sum payment to the subscriber. Annuity service providers are responsible for delivering a regular monthly pension to the subscriber after exit from the NPS.

Subscribers can exit from NPS even before attaining the age of 60 by using at least 80 per cent of the accumulated pension wealth for purchase of an annuity for providing for the monthly pension. The balance is paid as a lump sum payment to the subscriber.

7) Fund options: NPS offers a range of investment options and choice of pension fund manager who will manage subscribers' funds. Individuals also have an option to switch over from one investment option to another or from one fund manager to another. The returns are, however, totally market-linked. Investors have the option for choosing stocks, government bonds and other securities as their asset choice. But the equity part of the allocation cannot exceed 50 per cent.

8) Minimum deposit: For Tier-I account, Rs. 6,000 has to be deposited by the subscriber in a year and the minimum contribution is Rs 500 at one time.

9) Portability: After opening an NPS account, a subscriber gets a Permanent Retirement Account Number (PRAN), which is a unique number and remains with the subscriber throughout his/her lifetime. NPS provides portability across jobs and across locations.

10) Opening and tracking of account: Many banks are registered with Pension Fund Regulatory and Development Authority (PFRDA) to provide NPA-related services to individuals. NPS account can be opened to anyone from 18 years to 60 years of age. All transactions as well as the current fund value can be tracked online.

SOURCE http://profit.ndtv.com/news/budget/article-nps-to-give-extra-tax-deduction-of-rs-50-000-10-things-to-know-744518

New pay commission, new hopes for central govt employees

New Delhi: After long wait, the new pay commission report has been submitted to Finance Minister Arun Jaitley on November 19, which has increased new hopes among the central government employees that their pay will soon rise.

Finance Minister Arun Jaitley said, Seventh Pay Commission award bill Rs 1,02,000 crore can be afforded.

A commendable initiative , the new Seventh Pay Commission award is timely and necessary for the 48 lakh central government employees and 52 lakh pensioners including dependents.

Government jobs in India have been less rewarding in terms of pay and perks. Apart from a sense of job security and perceived power, most of the employees have to struggle to make ends meet with the cost of living going up every year.

The central government is facing a shortage of around 7.3 lakh staff, the motive behind this move is to achieve a reduction of 10 percent in staff strength in five years, according to report of the Seventh Central Pay Commission.

So, Central government employees need to do more works so as to fill up the shortage of staff with their works, accordingly, they deserve a good pay raise.

However, since the submission of the the Seventh Pay Commission report, discussions hovered around its impact on a number of areas including inflation, budgetary allocation, efficiency of public services.

Economists have explained adequately why there will be no inflationary pressure on the economy due to injection of pay hike amount in next next budget and the Finance Minister Arun Jaitley said, Seventh Pay Commission award bill Rs 1,02,000 crore can be afforded.

The World Bank report also forecasts India will continue to be the bright spot of the global economy and is projected to grow at a robust 7.8% in fiscal 2016-17, more than a percentage point higher than China, despite pressure on the budget from a salary hike for central government employees and payment of One Rank One Pension. (OROP) .

The pay hike on the Seventh Central Pay Commission recommendations is only a nominal amount compared to the total consumption and total national income of the country.

Many analysts are harking back to the experience of earlier pay commission awards to judge the impact this time.

Such comparisons need great care. The earlier Sixth Pay Commission’s recommendations were implemented in August 2008, with a retrospective effective date of January 1, 2006, which gave almost Rs 18,000 crore in the form of arrears to the central government employees.

The last salary hike in 2008 was much higher at 40 per cent, against 23.5 per cent this time.

Moreover, the last award included pay arrears for almost two years, putting far more cash in the hands of government servants but this pay commission award will be included pay arrears only four to six months.

However, the price hike of goods and services by unscrupulous people, particularly in sectors such as vehicles, urban households and housing, during the period of post-salary increase is common in the country.

The implementation of the Seventh Pay Commission’s recommendations is also expected to increase consumer demand. It is estimated that the consumption boost to the economy could be as high as Rs 55,350 crore, and would have a positive impact on sales for the sector.

The Seventh Pay Commission award with modification of higher pay will hopefully attract central government employees to live with dignity and the quality of service delivery in central government offices is expected to improve which will in turn contribute to higher productivity and growth for the nation.

Source : http://www.tkbsen.in/2016/01/new-pay-commission-new-hopes-for-central-govt-employees/

Immovable Property Return To Be Submitted By All Central Govt. Employees Within 31.01.2016

DOPT reminded that all Central Govt. employees (Group 'A', 'B', 'C' and erstwhile Group 'D) employees have to submit annual property return for immovable properties for the year 2015 within 31.01.2016. 

As per the prevailing practice and norms, the return had to by filed by Gr A and B officers only. With the introduction of Lokpal and Lokayukt Act 2013, every Govt employee has to file the assets and liabilities return in prescribed form. 

"The undersigned is directed to refer to the Office Memorandum of even number dated the 26th October, 2015 on the above subject and to say that the Annual Property Returns required to be filed under the Central Civil Services (Conduct) Rules, 1964 for the year 2015 which is required to be filed by the 31st January, 2016, may be filed in the forms prescribed under the CCS (Conduct) Rules, 1964. It is reiterated that the returns are required to be filed by all the Government servants belonging to Group 'A', 'B', 'C' and erstwhile Group 'D', in terms of Rule 18(4) of the CCS (Conduct) Rules, 1964 which empowers the Government to require a Government servant to submit a statement of movable or immovable property as may be specified in the order."

Delete Duplicate Signature & Photographs in DOP Finacle

Delete Duplicate Signature & Photographs in DOP Finacle

• Generally in order to find the Signature and Photograph of a customer in DOP Finacle there is a special menu IES (Inquire on Signatures).
• Invoke the menu IES then the system will display the below screen as shown in the figure

• Then in the above screen shot enter the CIF id which is only the mandatory field as shown in the below screen shot.

• Then click on GO then the system will display the list of Signatures and Photographs available to the customer as shown in the below figure

• In the above screen there are 3 signatures and photographs i..e, unnecessary wastage of space in the central server. So there is an opportunity to delete the duplicated Signatures and Photographs in DOP Finacle.
• The menu option to delete the duplicated Signatures and Photographs is MSSP (Maintain Signatures and Photographs)

MSSP (Maintain Signatures and Photogrsphs)

• Invoke the menu MSSP then the system will display the below screen shot as follows

• Then in the above screen shot Select the function as Delete and enter the CIF of the customer as shown in the below screen shot.

• Then click on GO then the system will show the below screen

• Then select the delete button as mentioned in the below screen shot.

• Then click on Submit then the system will display the message "Signatures deleted successfully"
• Login in the supervisor and verify the same using the same menu MSSP.

Note:- In MSSP once the signatures and photographs are deleted there is one more option to recover the deleted signatures by uisng the same menu MSSP by selecting the function as "Recovery".

Courtesy : http://dopfinacle.blogspot.in/ 

Prevent Children From Becoming Internet Addicts: High Court To Parents

Kochi: The Kerala High Court today observed that it was the duty of the parents to prevent their children from becoming internet addicts.

Justice B Kemal Pasha made the observation pursuant to a submission made by the prosecution that many students were getting addicted to the internet, including porn sites.

The Director General of Prosecution also submitted certain documents in this regard.

It is the responsibility of the parents to prevent the children from becoming internet addicts, the Judge said.

The prosecution submission was made in connection with a petition seeking a CBI probe into the death of three girl students from Konni in July last year after they went missing.

MACP ON PROMOTIONAL HIERARCHY

SLP(C) NO. 21803/2014 (UNION OF INDIA & ORS VS.  M.V. MOHANAN NAIR) TAGGED WITH CASE NUMBERS SLP(C) NO. 22181/2014 , SLP(C) NO. 23335/2014, SLP(C) NO. 23333/2014, SLP(C) NO. 18227/2015

SUPREME COURT OF INDIA

Case Status                                        Status : PENDING

Status of : Special Leave Petition (Civil)    21803    OF   2014

UNION OF INDIA & ORS.   .Vs.   M.V. MOHANAN NAIR

Pet. Adv. : MR. B. V. BALARAM DAS   Res. Adv. : MR. C. K. SASI

Subject Category : MATTERS RELATING TO JUDICIARY - MATTERS PERTAINING TO EMPLOYEES OF DISTRICT COURTS AND TRIBUNALS

Listed 2 times earlier                                       Likely to be Listed on : 27/01/2016

Last updated on Jan 8 2016

Source : http://aiamshq.blogspot.in/