The Centre has issued new guidelines for Unlock -2 to open up more activities in areas outside the Containment Zones. The new guidelines will come into effect from tomorrow and the process of phased re-opening of activities has been extended further. It said, the lockdown will continue to be implemented strictly in the Containment Zones till 31st of July this year. The Home Ministry has said that the new guidelines are based on feedback received from States and UTs, and extensive consultations held with related Central Ministries and Departments.

Under the new guidelines of Unlock -2, Metro Rail service, operation of Cinema halls, gymnasiums, swimming pools, entertainment parks, theatres, bars, auditoriums, assembly halls and similar places will not be allowed. Similarly, social, political, sports, entertainment,  academic,  cultural and religious functions and other large congregations will not be permitted. The Ministry said, dates for opening of these will be decided separately, based on the assessment of the situation. It said, all  activities, except these will be permitted outside containment zones. The Ministry said,  after extensive consultations with States and Union Territories, it has been decided that schools, colleges and coaching institutions will remain closed till 31st of July.

As per the guidelines, night curfew timings are being further relaxed and curfew shall be in force from 10  PM to 5 AM. Further, relaxations in night curfew have been given for seamless operation of industrial units in multiple shifts, movement of persons and goods on National and State Highways, loading and unloading of cargo and movement of persons to their destinations after disembarking from buses, trains and airplanes. It said, domestic flights and passenger trains have already been allowed in a limited manner and their operations will be further expanded in a calibrated manner.

It said, shops depending upon their area, can have more than 5 persons at a time. However, they have to maintain adequate physical distance.

Training institutions of the Central and State Governments will be allowed to function with effect from 15th of July.  SOP in this regard will be issued by the Department of Personnel and Training.

International air travel of passengers has been permitted in a limited manner under the Vande Bharat mission.  Further opening up will take place in a calibrated manner. The guidelines said, containment Zones are required to be carefully demarcated by the State Governments with a view to contain the spread of COVID-19, after taking into consideration the guidelines issued by the Health  Ministry. Within the containment zones, strict perimeter control shall be maintained and only essential activities allowed.

These Containment Zones will be notified on the websites of the concerned District Collectors and by the States and information will also be shared with the Union Health Ministry. 

Prime Minister Narendra Modi will address the nation at 4 PM today. The Prime Minister’s Office said this in a tweet following the Home Ministry’s announcement of Unlock 2 guidelines.

This would be Prime Minister’s sixth address to the nation since the outbreak of the COVID 19 pandemic. Mr Modi had last addressed the nation on 12th May when he had announced a 20-lakh-crore rupee financial package to boost the economy recovering from coronavirus-induced lockdown. In his Mann Ki Baat address last Sunday, the Prime Minister had urged the people to be more vigilant in the Unlock phase and take more precautions.

Recently, 10 people killed in pakistan alongwith 4 terrorists and 4 security guards, 1 sub-inspecter of police and a civilian, The Dawn reported and also said that three police officials were badly injured.

The gunmen, according to The Dawn, stepped out of a vehicle and lobbed grenades before entering the stock exchange premises.

AK-47 rifles, hand grenades, magazines and other explosive material have been recovered, the police said, adding that the equipment indicated that they had come for a long siege. Sindh Rangers Director General Umer Ahmed Bukhari said that a tweet had been posted in which the attack has been attributed to the Balochistan Liberation Army (BLA), The Dawn reported. However, Bukhari added that a final statement on it will be issued after investigation.

Pakistan Foreign Minister Shah Mahmood Qureshi said, “Strongly condemn attempted terrorist attack on Pakistan Stock Exchange, thwarted by valiant security personnel, four of whom sacrificed their lives protecting Pakistan. We have repeatedly warned about externally supported terrorism. PSX is safe & open for business.”

The BLA is a Baloch secessionist militant group headed by UK-based Hyrbayair Marri. Pakistan has long accused India of backing Baloch separatists and militants — an allegation India has always denied. It also alleges an Afghan hand in the movement.

Also there may be some chinese investment links but nothing can be said untill the investigation goes to conclusion.

Telephobia or phone-phobia has become a major problem for introverts and ambiverts of this generation. Telephobia primarily refers to the tendency of being scared to take or make phone calls. It does not take place in one day. The fear takes time to become a disorder. It is a gradual process through which the anxiety makes its root in an individual and makes them nervous to have conversations on phone.

Introverts, who already have a hard time taking initiatives in making conversations are more likely to have this disorder. A constant fear of forming sentences correctly , the fear of whether or not they would be able to answer properly to the other person, or saying something inappropriate are the most common fears telephonic people face. The amount varies from person to person and everyone faces it in a different way. For some people it is something that is not serious and they can easily get over it if they want to. At the same time, it becomes a huge problem for many people who start ignoring important calls on a daily basis that affects their personal and professional life.

However, a few preparatory steps can be taken in order to make the phone conversations better and less exhausting.

1. Maintain a script

This may sound unusual but having a script prepared before making or taking a phone call can actually make a huge difference in the conversation. If not a detailed and descriptive write-up, a few points can also be helpful for people who feel really nervous to take phone calls. Supposed questions are to be kept in mind and their answers can be jotted down as bullet points in order to have successful phone conversations.

2. Practice with close friends

Telephobic people find it really intimidating to talk to unknown people on phone, therefore, the exercise to have small talks and conversations with people they are comfortable with can be a good start. Those people would already be aware of their issue and hence it they would be extra cooperative. Once the habit of talking on phone enhances, it will be less awkward and way more comfortable to have phone conversations.

3. Maintain flexible gestures

Many people often tend to have a static and stiff attitude while having a phone conversation. It really makes the conversation more awkward and less spontaneous. Telephobic people however, have to start maintaining a flexible and fluid body movement in order to have a better conversation. A smile, flexible hand gestures can really go a long way and make the conversation way better.

4. Mirror conversations

Many people tend to find having a mirror conversation helpful. Before making a phone call, practicing a bit in front of the mirror of talking on phone while having a mirror in front of them can be really helpful and make a huge difference in maintaining a good conversation.

These are some of the basic methods that can be taken up by people who tend to suffer from telephobia. However, those who suffer from extreme anxiety or nervousness would be recommended to visit a psychiatrist for it may lead to different dangerous consequences if not taken care properly.

-Suvasree Bandyopadhyay.

How to Live twenty four hours a day accomplished exactly what Arnold Bennett had hoped it would. It made people keenly aware of the value of time aware of the time, and especially the importance of using leisure time to some advantage instead of just frittering it away. It encouraged many to budget their time and spend it more wisely, to use hours they formerly wasted to advance themselves, to improve their minds, their personalities, their careers, and their lives – to add to their happiness.

The little book was an immediate success. It made thousands of eager, enthusiastic converts to Arnold Bennett’s method of self discipline and self direction. Letters began to pour in from people who had organised their time as he suggested, and had joyfully discovered it gave extra zest and interest to all their daily activities. The idea of budgeting time like money, and using it as carefully, was widely discussed in the press and from the lecture platform. How to live on Twenty Four Hours a Day became more than a title ; it became one of the most familiar and inspiring Phase of that period.

Bennett himself was amazed at the ever increasing interest in his idea. “I have received a large amount of correspondence concerning this small work!” he marvelled in his preface to one of the later editions. He was to marvel even more in later years when it remained one of his most popular books – in spite of such famous works as The Old Wives’ Tales, Clayhanger, Riceyman Steps, and The Vanguard.

How to live on Twenty-Four Hours a Day has become a little classic on self improvement, and is still one of Arnold Bennett’s best known books. An old time favourite, it continues to make new friends; for it provides the inspired a answer to all who complain they “haven’t a minute spare” or “just can’t find the time.” It proves that the time is there, twenty-four golden hours of it every day; and that all one has to do is spend it wisely and well to secure the greatest returns in happiness and contentment.

Taken from Light from many Lamps by Lillian Eichler Watson.

We think nothing of spending two hours on scrolling the social media and also spent almost half of day in front of TV.But if we spend money on any device or we are not using after few weeks, then we start feeling guilty about this. why we don’t think about waste our precious time. Or by using this time we can achieve our goal. Instead wasting time on useless thing we can follow our dreams, passion, hobby.

your greatest asset is time, but someone think or beliefs that their greatest assets are money. They are wrong absolutely. If you can give something to your special one or loved one a very precious thing, it is your time which means a lot for your family and loved one. If you wanna achieve something , so you have to give your very precious thing which is time. It doesn’t matter how much money you have if you have no time to enjoy it. You will never be able to take your money with you when you finally run out of time.

What does wasting time really mean? A good way to measure this is to look at how you are spending your time each day for doing any useful thing. Before sleeping just you have to calculate your time period which you spend in your work, study etc. Which matters for you. Then you automatically know how much time you are wasting or using for doing any fruitful things. When you are wasting your time you don’t even realize how much of your precious time you just waste on some silly or meaningless thing. But when you are focusing on your work you start checking your watch start calculating time.

If you are going through each day aimlessly—waking up at late, complaining for going school , college, or your work place, go unhappy to your workplace or not taking interest in your studies or work, in lunch break just tell to your friends or colleagues about how much you hate work or study or about your boss or teachers, returning home at the end of the day to sit exhausted on the sofa while consuming hours of pointless entertainment on your TV or phone you are wasting time.

If you feel your day has been wasted, then it probably was. You are not making the most of your time each day.

1. Have a Plan for the Day

The biggest time waste is not having any kind of plan for the day or week. When we don’t have a plan for the day, we just drift through the day reacting to anything that comes our way and not making any progress towards our goals or purpose.

We watch the news and let politicians anger us and then get involved in political discussions with people we don’t know who do not share our views. These ‘discussions’ frustrate us, cause our negative emotions to rise and leaves us feeling angry and empty.

If you stopped and asked yourself why you were getting involved in such discussions, you would probably discover there is no reason at all. It is just a waste of time. You are not likely to persuade a person who does not share your political beliefs to change theirs.

2. Be Aware of Your ‘Time Suckers’

Being aware of where your ‘time suckers’ are is the first step to making the most of your available time. Starting with the basics, we should be doing work that inspires us. If your current job does not inspire you, investing some time to find a vocation that does inspire you would be a good use of your time.

Watching how much time you are spending on social media is another area to be aware of. Are you spending too much time scrolling through your social media feeds? If so, perhaps you should be limiting the amount of time you spend there each day.

Time Management: How to Stop Wasting Time

1. Set Goals. How do you get to where you want to go in life? …
2. Track Your Time. Some people are good with managing budgets, knowing how much money they earn and what their monthly expenses are. …
3. Establish Priorities. …
4. Keep to a Schedule. …
5. Tackle Tough Stuff First. …
6. Take Notes. …
7. Allot Time Carefully. …
8. Keep Yourself on Accountable

“We all have everything we need within us to create our fullest potential.” ~Abraham Maslow

Did you grow up with a critical, distant, or ignorant mother?

She probably made sure that your physical needs were covered, but she never noticed or understood your emotional needs. If she was anything like my mum, she may even have shamed you for having them!

You’re an adult now, and you have everything you need to be happy. So why aren’t you? Instead, you feel unworthy, disconnected, and lonely even when you’re with people you love. There’s this constant emptiness inside that makes you angry and sad at the same time.

Maybe you still long for a loving mother like you did when you were young, hoping that one day she’ll show up, or maybe you’ve given up hope that your mother will ever change.

Either way, she left open wounds inside your entire being—invisible traces of the trauma that you sustained. And you need to heal these wounds so that you can rediscover your true nature, activate your full potential, and live a life of your choice—a life filled with joy.

Healing is crucial for your health—mental, physical and spiritual alike. The good news is, you don’t have to live in misery waiting for the “perfect” day to start being happy. In fact, bringing more joy into your life now will help you heal.

Think about it this way: Joy is like the sun that eats away grey clouds and opens up the skies. Everything it touches brightens up and fills with the energy of growth.

Joy helps minimize the stress of the fight-or-flight reactions that you grew accustomed to because of to your traumatic past. It activates positive patterns in your brain instead, helping you heal and thrive.

Just like it helped me.

How I Learned to Speak Joy
I was thirty-one when I made the life-changing decision to move abroad, far away from the stress of the strained relationship with my mum. On the outside, I was a confident adult woman, the mother of a seven-year-old boy. But inside, I felt like a scared little girl longing for a safe place to hide.

Moving to a new country brought much positive change into my life. But, like nearly everything in life, with the good came a challenge.

Running from my narcissistic mum, I left behind everything I knew—everything I had built in my life. I also left Mum alone with my dear sick father in the age before the Internet, when international phone calls could bite holes in a family budget. What I wanted was a break from the pain inflicted by Mum’s behaviour, but I never stopped worrying about her and my dad.

I swapped my career in one of the country’s best medical centers for the life of a housewife, surrounded by strangers who spoke a language I didn’t understand. I uprooted my little boy and brought him to an unfamiliar place far away. We both felt like two survivors who had landed on another planet, and I needed all my strength just to stop myself from falling apart.

So how did I step beyond merely surviving, and begin to thrive? By making a conscious decision to live in the now and enjoy what I have.

As simple as it seemed, it was a challenge in itself. You see, Mum taught me that life was serious business, and neither fun nor joy belonged there. Fortunately, the healthy part inside of me knew what I needed: to master another “foreign” language—the language of joy. Fortunately, I listened.

“Even when you didn’t have the mother you needed, there’s a place inside your heart that totally knows how to love.” ~Jette Simon, psychotherapist

So, there I was, learning to enjoy mundane chores like vacuuming and cleaning bathrooms—what could be less joyful than that? But I would turn on MTV, sing along, and swing my hips to the tunes blazing out of the big black box of a TV we had back then. And that simple trick drizzled my life with positivity, helping me to turn boring, everyday stuff into pleasurable activities.

After that small success, I learned to seek and find joy in everything I did.

You may be unable to change every challenging circumstance of your life, but you can bring more balance to your emotional inner world.

Being a food lover, I experimented with local recipes, enjoying tickles of creativity and sharing the results.

My mother-in-law, Kirsten, who called me every day, clearly cared about us. Unfortunately, we didn’t speak a common language, and I needed something to make those conversations come alive. So, I made a list of the stuff I was usually doing—I’m vacuuming, reading, helping my son with his homework, and so on—and my husband translated it for me. This list became not only my first lesson in Danish, but it also brought joy to our connection and deepened our relationship.

I loved spending quality time with my son with no stress attached and enjoyed the growing feeling of closeness between us. I did my best to help him cope with new people and our new life, and in turn, he helped me.

I enjoyed my time alone, too—a walk with the dog (another language to learn!), sunbathing on the terrace, or reading a book. For the first time in my life, I could sit there doing nothing, and no one would criticize me for being “lazy” as Mum used to!

Spice up your daily activities to expand a flow of positivity and minimize reactivity patterns.

Looking back, I clearly see that I learned to be in the moment, pay attention to what I was doing, and do it with joy.

Gradually, my overall mood began to improve, and I could see my life in a brighter light. Each day started to look more like an adventure, with endless possibilities for joy presenting themselves.

It didn’t heal my trauma, of course, but it helped me get the best out of a turbulent time of change and prepared me for a healing journey.

Your Brain Still Remembers
The chronic stress of developmental trauma has a long-lasting impact on the brain. Overloaded with negative bias, some parts of your brain are overwhelmed and “acting out,” while others are numb, taken out of the game. You need to calm the loud ones and reactivate those that have gone quiet. By doing so, you re-center yourself and find a healthier emotional balance.

When you laugh, have fun, or simply enjoy the moment, troubles and worries step aside, and you enter another realm where you feel connected, safe, and loved.

Joy is inside you as a natural part of your true being. You simply need to find and reconnect with it.

Here’s how you can increase your ability to feel joy.

Acknowledge your current situation.

Put in words what you’re struggling with, why, and how it’s negatively impacting you—not to punish anyone but to clarify the challenge. Remember, denial keeps you stuck, but acknowledging things for what they are opens doors for personal growth, healing, and joy.

Now, knowing where you stand, ask yourself what you want your life to be and what you can do to get there. Possibilities for moving forward always exist; even small steps will take you closer to your goal.

Find balance in a state of control.

Either too much or too little control means co-dependency. Many people try to overcontrol their lives. To overcome this, let go of things that are beyond your control, like changing other people. Instead, focus more on self-growth.

In other cases, people allow their circumstances to dictate their lives, resulting in too little control or even no control at all. If that’s the case for you, it means taking matters into your own hands. Start with easier things like taking care of your well-being and choosing things that bring you joy. After that, work on saying no and building and defending strong boundaries.

Learn to tolerate difficult emotions.

To achieve a peaceful and joyful state, you must first learn to tolerate your difficult emotions. It’s not easy, but staying with your grief, anger, or shame can turn things around and free space for positive emotions. If you push these difficult feelings away, they will almost certainly eat you alive. Do you want to miss out on all the good stuff in life? I didn’t think so.

Validate your feelings instead of suppressing them, denying them, or pushing them away. You have the right to all of them! How could you not be angry, sad, or in mourning when you grew up without the loving mother you longed for as a child?

Working through painful feelings on your own can be tough, so ask your partner, a friend, or a therapist to support you during this time.

Live in the moment.

Did you know that multitasking is one of the biggest enemies of joy? It’s true! Taking on multiple tasks at once keeps your mind and body overloaded, and it’s impossible to enjoy yourself when you’re constantly changing activities. Focusing on one thing, on the contrary, allows joy to surface and bloom.

Learn to calm yourself.

Nobody is happy or relaxed all the time, but you can learn the skills and techniques to calm yourself when you need to. By doing so, you help your brain build more positive connections and open up for joy.

Mindfulness and mediation are two excellent techniques that help you to slow down and focus on the moment. If sitting silently cross-legged on a cushion isn’t for you, don’t worry, there are other ways to get the benefits of these practices. Anything that helps you focus, pay attention, and be present will do the trick.

Engage yourself fully.

No matter what you do, get completely involved in it. Even when you do something out of necessity, it’s possible to find joy in the action. Fully engaging in everything you do helps you discover new, exciting sides to boring stuff from your to-do list. And sometimes, adding fun to dull, repetitive activities like washing the dishes or waiting for the bus solves the problem and awakens joy.

Help or share.

Social connections bring lots of joy into your life, even if you’re just connecting on Zoom. Help people, or share something with them—a cup of coffee, a smile, or a passion of yours. For example, I like to bake, and blend facial tonics and creams; it helps me relax. But sharing my passions with others is what brings me profound satisfaction and joy.

And the effect stays for days and weeks—I promise!

Choose joy.

More joy means lower levels of inflammation in your body, better health, and greater happiness. You’re no longer a prisoner of your emotions and can consciously choose where you want to use your energy and how.

Activating joy helps you reconnect with an authentic, wise part inside of you that knows how to love. It means finally feeling like yourself and safe inside your skin—no matter what traumas you have endured throughout your life.

“Every moment, if it’s really inside of you, brings you what you need.” ~Rumi

Choose joy!