Matlab pole figure

 startup_mtex

'startup_mtex' is not found in the current folder or on the MATLAB path, but exists in:

    C:\Users\Dell\Documents\MATLAB\Mtex

Change the MATLAB current folder or add its folder to the MATLAB path.

 

ITR filing help

 ITR Filing help

1. https://cleartax.in/s/which-itr-to-file

2. 

Daily practice to recover from intrusive thoughts

 1. To give mindfulness a try as a treatment for OCD, follow George Hofmann’s (2013) instructions here:

Keep your attention on your breath and be fully aware in this moment—of sights, sounds, smells, sensations, and thoughts.

Acknowledge each thought as it pops up, let it go, and return to your breath. Don’t analyze it, dwell on it, or ruminate over it, just let it come into your head and slide right back out.

If you’re having trouble, try labeling the thoughts.

The intent of mindfulness for OCD is to stay aware of what is going on around you, as well as what is going on inside you.

Practice, practice, practice!

Link

2. Begin by getting comfortable, adjusting your position as needed so you can start to relax.

To begin the relaxation process, imagine that you are at the top of a stairway. At the bottom of the stairway is a state of peace, calm, and relaxation.

Take note of how you are feeling right now, at the top of the stairway.

Imagine taking a step down the stairway...a single step closer to relaxation.

Further descend the stairway, going down toward relaxation...down...down...to a state of calm and relaxation.

Picture yourself going slowly down the stairway, one step at a time. It is a comfortable, safe descent to a place of relaxation. Move down step by step, at your own pace, becoming more and more relaxed with each step you take.

Take another step down...and another...more deeply relaxed with each step.

You might even become a bit sleepy as you get closer and closer to relaxation. That's okay. Allow your mind to drift and your body to relax, heavy and comfortable.

Moving down the stairway, down, down...almost to the bottom now...when you reach the bottom you will be pleasantly relaxed.

Take the last few steps down to the bottom of the stairway...

Reaching the bottom now...a state of calm and relaxation. You are now feeling peaceful and relaxed.

Now, in this calmer state, consider the obsessive thoughts that tend to be problematic for you. People who experience Obsessive Compulsive Disorder (OCD) often feel helpless against obsessive thoughts. It can feel like the only way to get rid of the thoughts is to give in to certain behaviors, or compulsions.

You may feel compelled to avoid things, check things, count, worry, or do some other repetitive behavior. The best way to get rid of obsessive thoughts for good is to resist the compulsive behaviors and ride out the anxiety. Nothing bad is going to happen if you resist the compulsions.

Notice the obsessive thoughts right now, without taking any action to relieve this anxiety. Notice the thoughts that you are having. Focus on the thing that you are worrying about.

These thoughts will not last forever. They will go away soon, without you following through on compulsive behaviors. The urge to engage in these behaviors will pass. The anxiety will go away. Just experience this anxiety right now, without fighting it, allowing the anxiety to happen.

You are safe. Nothing bad is going to happen. You are okay, and you are riding this out.

It's perfectly okay to distract yourself. Let's try it, right now, by focusing on breathing.

Take a deep breath in...hold...and breathe out.

Breathe in...and out...

In...and out...

In...out...

Keep breathing slowly, concentrating on your breathing...focusing all of your attention on each breath you take.

(Pause)

Now focus on your muscles. Notice where there is tension in your body...and notice where your body feels relaxed.

Choose one area of tension, and allow this area to relax. Breathe in...and as you breathe out, let the muscles loosen, giving up tension.

Feel this area becoming more relaxed.

Now choose another area of tension, and relax the muscles there.

Continue to scan your body for areas of tension, relaxing each tense spot that you find.

(Pause)

Notice how you are feeling now. You are probably feeling more relaxed. See how you can relax your body, and feel more calm, without needing to act on the obsessive thoughts. Notice that by focusing on something else, such as concentrating on relaxing your muscles, you get some relief from the obsessive thoughts.

When thoughts come up, simply notice them, and then direct your attention to something else. You do not need to fight the thoughts, or try to make them go away...the thoughts will go away on their own.

All you need to do is make yourself as comfortable as you can, so that you are able to get through this stressful time. You will get through this. You are doing well.

If you start to feel too anxious, just focus on your breathing, or on relaxing your muscles, and feel the anxiety decrease.

Create a picture in your mind now, of yourself in the situation related to your obsessive thoughts. For example, if your thoughts are about contamination, imagine yourself touching a feared object. If your thoughts are about the need to check to see if the stove is off, imagine yourself getting ready to leave the house. If you have thoughts about the need to wash your hands, picture yourself standing in front of a sink. Imagine yourself in whatever situation the obsessive thoughts are about.

See yourself in this situation. What would the most healthy, effective response be? Imagine a response that does not involve compulsions...one that you would do if you did not have any obsessive thoughts.

Picture yourself doing the behavior you avoid, or doing a different behavior than the one you usually do. For example, picture yourself touching an object you are afraid to have contact with, and imagine it going just fine. See yourself leaving the house without checking the stove, and imagine yourself as you keep going, without looking back.

Create all the details of the scenario in your mind. Rehearse a new behavior in your mind...as if the obsessive thoughts have no power over you.

The obsessive thoughts do not have any power over you. You can endure the anxiety that comes up, and you will not have to endure it for long because the anxiety goes away. You only need to ride it out...waiting for the anxiety to pass...

You are stronger than the obsessive thoughts. You are much stronger...imagine yourself handling situations in a healthy, uninhibited way...free from obsessive thoughts...free from worries. Rehearse these behaviors in your mind.

(Pause)

For relief from the obsessive thoughts, you can relax your body, which we will do again in a moment. You can also practice the behaviors you have been imagining. The best way to get rid of obsessive thoughts is to actually do new behaviors in real life. Endure the anxiety when it comes up, and it will go away without giving in to the thoughts. The anxiety and the thoughts will go away all on their own.

When obsessive thoughts become too difficult to resist, you can use relaxation to help you through it. All you need to do is to get through some anxiety temporarily...and eventually the obsessive thoughts will go away. They have no power over you now, even though this may be difficult.

You are in control. You are much stronger than the thoughts. You can resist giving into the thoughts. This will get easier and easier to do.

Focus now on relaxation. Every time the obsessive thoughts become problematic, just focus again on relaxation.

Concentrate on your hands. Feel the relaxation in your hands. Feel your hands becoming warmer, and heavier...relaxing...

Follow this relaxation as it spreads to your wrists...lower arms...and elbows.

Feel your upper arms and shoulders relaxing.

Allow the muscles of your neck...face...and head to relax.

Feel your upper back relaxing...and feel the relaxation continue all the way down your back...

Relax your sides...chest...and stomach.

Allow your hips and upper legs to relax...relax your knees....lower legs....ankles....and feet.

Allow a feeling of relaxation to fill your entire body. Let your whole body become relaxed and heavy.

Focus on your breathing...observing each breath moving in and out of your body...watching your breaths...concentrating on your breathing.

Feel yourself becoming even more deeply relaxed as you breathe...more and more relaxed.

So calm...so peaceful...completely relaxed...

(Pause)

Notice how relaxed you are feeling. Such a pleasant, calm feeling.

You were feeling anxious before, but you got through it. You have overpowered the obsessive thoughts that were bothering you. Any time you experience these thoughts again, you can relax and get through it, just like you did now.

Congratulate yourself on having gotten through this. This is proof that you are stronger than the obsessive thoughts. These thoughts have no power over you.

Now it is time to conclude your relaxation experience, while keeping with you a relaxed feeling.

Imagine that you are at the bottom of a stairway. At the top of the stairway is a state of alert and calm. With each step up, you become more and more awake.

Picture yourself beginning to ascend the stairway. Taking a step up, becoming slightly more awake, more alert.

Take another step up, and another, feeling your body and mind reawaken more and more with each step.

Continue up the stairway, nearing the middle of the stairway. Becoming more awake. More alert. Feeling your energy increasing, flowing through your body.

Climb further up the stairway...another stair...and another...more awake with each one. Nearing the top of the stairway. Only three steps left before you reach your usual level of awareness, feeling calm yet alert and energized.

Three...two...one.

Link

3. 

Five steps to handle intrusive thoughts

Refer to your thought as just a thought

This thought does not control you and you are not your thought. It is just something harmless in your head.

Automatic thought

Remind yourself that this thought is coming automatically and means nothing. It will not cause you any harm.

Allow the thought to be there

Allow it to be there and let it just remain in the background. Don’t try to get rid of it or judge it.

Breathe

Do some deep diaphragmatic breathing or meditation while allowing the thought to be there. Eventually your anxiety level will decrease.

Live

Do whatever you were engaged in when the thought arrived. Don’t let it stop you from doing the things you want to do.

Practice

Now comes practicing what we preached. We are actually going to recommend that you practice this. Which means we want you to start thinking of your intrusive thought. You might think this is the craziest thing you ever heard. The only way to get rid of your anxiety is to do the thing you are afraid of.

Get a piece of paper and make 5 columns. Write down the situation that triggers the intrusive thought. An example might be when your teen is using the car. In the second column write the common thought you have. Example, my son will get in a car accident. In the third column put from 1-10 your level of distress. Next mark down if you were able to use the 5-step method listed above. In the last column write your level of distress.

The recommendation is to do this every day for a minimum of two weeks. Then re-rate your intrusive thought. Has it decreased? I hope so.

Another common feeling that goes with these intrusive thoughts is shame. You are your own worst critic. Perhaps showing yourself some compassion would also be helpful. Think about what you may tell a friend who was having the same obsessive thoughts. You would most likely be kinder to this person than yourself. Remember, you are struggling, so be kind to yourself.

If you find this exercise too difficult or scary, you may want to do it in the presence of a therapist who can help you go through this at a proper pace for you. Everyone is different.

Some people also find medication to be helpful with their severe obsessive thoughts. Perhaps you may want to get on some medication along with therapy until you have gained the tools you need to work on your intrusive thoughts. If this is something you struggle with, give me a call at 713-304-6554.

Take care,

Debbie

Link

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Suicide prevention quotes

 1. Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – Unknown

2.  “Never, never, never give up.” Winston Churchill

3. “The person who completes suicide, dies once. Those left behind die a thousand deaths, trying to relive those terrible moments and understand… why?” – Clark

4. “If you want to show me that you really love me, don’t say that you would die for me, instead stay alive for me.” – Unknown

5. “Place your hand over your heart, can you feel it? That is called purpose. You’re alive for a reason so don’t ever give up.” – Unknown

6. Time heals almost everything. Give the time, some time. ― Anonymous

-----------------------

Mental Health

1. “I fight for my health every day in ways most people don’t understand. I’m not lazy. I’m a warrior.”

-Unknown

2. “The strongest people are those who win battles we know nothing about.” – Unknown

3. “Don’t let your struggle become your identity.” – Unknown

4. “There is hope, even when your brain tells you there isn’t.” ― John Green

5. 

---------------------------

Anxiety

1. "Worry is like a rocking chair: it gives you something to do but never gets you anywhere." -- Erma Bombeck

2. "Nothing can bring you peace but yourself." -- Ralph Waldo Emerson

3. "It's not stress that kills us, it is our reaction to it." -- Hans Selye

4. "The greatest weapon against stress is our ability to choose one thought over another." -- William James

5. "Loving people live in a loving world. Hostile people live in a hostile world. Same world." -- Wayne W. Dyer

6. "What people in the world think of you is really none of your business." -- Martha Graham

7. Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.

– Robert Tew

8. No amount of anxiety can change the future. No amount of regret can change the past.

– Karen Salmansohn

9. If you want to conquer the anxiety of life, live in the moment, live in the breath.

— Amit Ray

10. “You can’t always control what goes on outside. But you can always control what goes on inside.” —Wayne Dyer

11. “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” —Eleanor Roosevelt

12. 

Fearless Quotes

 1. "Do not fear failure but rather fear not trying."  ― Roy T. Bennett, The Light in the Heart

2. “Becoming fearless isn't the point. That's impossible. It's learning how to control your fear, and how to be free from it.” 

― Veronica Roth, Divergent

3. “Focus on your goals, not your fear. 

Focus like a laser beam on your goals.” 

― Roy T. Bennett, The Light in the Heart

4. “The one who falls and gets up is stronger than the one who never tried. Do not fear failure but rather fear not trying.” 

― Roy T. Bennett, The Light in the Heart

5. “You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” 

― Steve Maraboli, Life, the Truth, and Being Free

6. “You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” 

― Steve Maraboli, Life, the Truth, and Being Free

7. “Successful people have no fear of failure. But unsuccessful people do. Successful people have the resilience to face up to failure—learn the lessons and adapt from it.” 

― Roy T. Bennett

8. “To learn something new, you need to try new things and not be afraid to be wrong.” 

― Roy T. Bennett

9. “Many times, the thought of fear itself is greater than what it is we fear.” 

― Idowu Koyenikan, Wealth for All: Living a Life of Success at the Edge of Your Ability

10. “You have two choices, to conquer your fear or to let your fear conquer you.” 

― Roy T. Bennett, The Light in the Heart

11. Forget the past. Nelson Mandela

12. Smile, breathe and go slowly. 

― Thich Naht Hanh

13. Behind every successful man there’s a lot of unsuccessful years. Bob Brown

14. The secret of success is constancy of purpose. Benjamin Disraeli

15. Success is the child of audacity (निडरता). Benjamin Disraeli

Routine to remain active in life

1. Read new jokes.

2. दिन रात साँस पर ध्यान/ भुजंगासन/  सलबासन/ अनुलोम विलोम

3. पोस्चर एकदम सीधा

4. अच्छी नींद

5. Mindfulness

6. Positive talking

7. मैं डरता नहीं हूं, मैं डरता नहीं हूं यह जाप करना।

8. 

Blender

In 3D view:

1. To rotate around in the 3D view, hold down the middle mouse button and move the mouse.
To move up and down or to and fro, hold shift+middle mouse, and and move the mouse.
Use the scroll wheel to zoom in and out.
To select an object right click, to de-select right click away from the object.
To select multiple objects, hold "SHIFT" and select the objects.
To select everything press "A" or to de-select everything press "A"
Notice that when you select something, it will be highlighted orange. (Link)
Split the 3D View vertically: इसके लिये right corner को आधे स्क्रीन तक खीच लाओ।
ग्राफ एडीटर को लाने के लिये Shift+F6
A screen layout in Blender is specifically set up for animation. You can choose it from the Screen Layout datablock at the top of the Blender window or by using the Ctrl+ ← ⇒ Ctrl+ ← hotkey combination.

In Object Mode (to switch between Object Mode and Edit Mode just press TAB.):
Modifiers (go figure): Switch back to object mode. Modifiers modify your mesh (go figure). One that you will use often will be the "subdivision surface" modifier. This modifier makes your model all smooth. The modifier properties are in the right tool bar. (Link)

Add text: space-bar को press करने से यह window आती हैं, जिसमें यह object search कर सकते हैं।

To add a new object to your scene, use the Shift+A hotkey.

(Ctrl+N ⇒ Reload Start-Up File).
Select the default cube object and switch to the camera view (right-click, Numpad 0).


In Edit Mode (to switch between Object Mode and Edit Mode just press TAB.):
1. Translation: There are three ways to do this, one is to simple right click and drag. Another is to just select the object and press "G" Or, you can left click on the axis you want to move the object on, and drag.
Rotating: Rotating is very simple, all you have to do is select the object to be rotated, and press "R" If you want to rotate around a specific axis, first press "R" then "X", "Y", or "Z". Each letter corresponds to it's respective axis.
Scaling: To scale an object, simply press "S". if you want to stretch an object along a certain axis press "X", "Y", or "Z", after pressing "S". (Link)
2. In edit mode there are three ways to select things, you can either select individual vertexes, lines or planes. To switch, click the three buttons at the bottom. (Link)

3. In edit mode you can select two or more vertexes, and merge them together.
To do this, go into edit mode, select the vertexes you want to merge, press "W", then, merge. (Link)
4. Extruding: In edit mode, you can select a line, vertex, or plane, and extrude, or, extend it.
to do this, select the thing you want to extrude, then press "E". (Link)
5. Edge Loop Slide (Cut in mesh): This allows you to make a "cut" in a mesh, letting modify it further. to do this, press "CTR+R" and select the spot you want to cut, then it will allow you to slide that cut, then place it. This is handy when you want to extrude only a certain part of a plane. (Link)


Render View: 1. Show/Hide render view F11
2. Render करने के लिये I दबाना है फिर ड्रॉप डाउन मेनू में location पर क्लिक करना है।

Bhavana Yog for General Anxiety, OCD and other mental disordewrs

निर्देशः प्रत्येक वाक्य को आंखें बंद करके दस बार मन में दुहराये जब भी आपका मन हो।
मुझे शांत रहना है।
मैं कार्य समाप्त कर के बार बार रि-चेक नहीं करता क्योंकि मैं जानता हूं कि कोई भी कार्य 100% परफेक्ट नहीं होता है एवं मैं अपना काम अच्छे से करता हूं।
मैं सांस लेते हुये 'सो' की ध्वनि (बिना बोले हुये) एवं सांस छोड़ते हुये 'हम' की ध्वनि (बिना बोले हुये) करता हूं।
मैं प्रत्येक काम तभी करता हूं जब वो नियत हो।
मुझे डरना नहीं है।
मुझे खुश रहना है।
ठोकर खा कर ठाकुर बनते है।
मैं पुरानी बुरी स्मृतियों का त्याग करता हूं।
मैं मन वचन काय से अहिंसक हूं मुझे इस पर गर्व हैं। भगवान ने यह मुझ पर कृपा की है। भगवान एसी कृपा हर जन्म में मुझ पर करें।
मैं बूढ़ों और गरीबों की सहायता करता हूं।

भावना योग क्या है? इस लिंक से जाने। (Link)