How Meditation Rewires the Brain—And Why You Can Start Today
One of the most compelling examples is Tibetan Buddhist monk Yongey Mingyur Rinpoche, who researchers have famously dubbed 'the happiest person in the world.'
In 2002, Mingyur Rinpoche visited the brain imaging lab of renowned neuroscientist Dr. Richard Davidson. Davidson, a pioneer in studying the link between emotions and the brain,
In the laboratory, Mingyur Rinpoche sat calmly, wearing a cap lined with electrodes, without ritual instruments or chanting, and was connected only to a device that captured brain signals. He practiced Loving-Kindness Meditation, a Buddhist technique centered on cultivating compassion.
The moment he closed his eyes, the monitor displayed intense, stable gamma waves—the fastest brainwaves, typically fleeting during moments of inspiration or deep focus. Astonishingly, Mingyur Rinpoche's brain generated these waves instantly and sustained them powerfully for minutes. The groundbreaking
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Time Business News
08-08-2025
- Time Business News
Mindfulness as a Tool for Managing Cravings
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It is important to distinguish medical treatment from substance misuse, as abusing methamphetamine can lead to severe health consequences, addiction, and cognitive decline. Proper diagnosis and treatment by a healthcare professional are essential for managing ADHD safely and effectively without risking harmful side effects. Cravings are not random. They are orchestrated neurochemical events triggered by both internal emotions and external cues. At their core, cravings are the brain's way of demanding relief, often in response to stress, anxiety, or environmental associations. The amygdala and reward centers light up, urging action. However, cravings are also transient—scientifically shown to rise and dissipate within 20 to 30 minutes, often peaking in intensity and then waning. Recognizing that a craving is a temporary state rather than a permanent need is the first mental shift required in recovery. With this understanding, individuals can approach cravings not as insurmountable foes, but as waves that can be observed and ridden out. Mindfulness, a practice rooted in ancient Buddhist tradition, has found a profound resurgence in modern clinical psychology. It refers to the deliberate act of paying attention to the present moment, non-judgmentally and with curiosity. This is not zoning out—it's tuning in with heightened acuity. Core to mindfulness is the cultivation of awareness without resistance. It's about observing thoughts, sensations, and emotions as they arise, without immediately reacting to them. Unlike passive meditation or spiritual contemplation, mindfulness is active attention—an internal investigation of one's moment-to-moment experience. When a craving surfaces, the typical response is to either act on it or suppress it. Mindfulness introduces a third path—observation without engagement. By acknowledging the craving without judgment, individuals disrupt the automatic behavioral loop. This shift from reaction to observation is critical. Through mindfulness, one can identify the bodily sensations (tightness, restlessness), thoughts ('I need this'), and emotions (frustration, desire) that accompany a craving. Breathing techniques and bodily awareness provide an anchor, grounding the mind in the now rather than the impulse. This pause between stimulus and response creates psychological space. In that space, choice becomes possible. Not reacting becomes a form of empowerment. Decades of neuroscientific research support the efficacy of mindfulness in managing addiction and cravings. Functional MRI scans reveal that mindfulness training reduces activity in the default mode network—associated with mind-wandering and compulsive thinking—and increases regulation in the prefrontal cortex, the seat of conscious decision-making. A landmark study from Yale University demonstrated that individuals practicing mindfulness had significantly reduced craving intensity compared to those using traditional cognitive-behavioral techniques. Another study published in JAMA Internal Medicine found that mindfulness-based relapse prevention reduced the risk of relapse in recovering individuals over 12 months. Mindfulness doesn't just soothe the mind—it rewires it. Repeated practice leads to neuroplastic changes that reinforce emotional regulation, impulse control, and resilience. Applying mindfulness in daily life doesn't require monastery-level discipline. Several accessible techniques can be implemented immediately: This method likens cravings to ocean waves—rising, cresting, and eventually falling. The individual is encouraged to 'ride' the wave of the urge through mindful observation, recognizing it as a sensation that will pass. R ecognize the craving ecognize the craving A ccept it without judgment ccept it without judgment I nvestigate the body and emotional state nvestigate the body and emotional state Nurture with compassionate awareness This practice cultivates insight and disarms the urgency of the craving. Slow, intentional breathing anchors attention. A simple three-minute breathing space can help disengage from the intensity of a craving. Body scanning—progressively focusing on each body part—reconnects the individual with their physical experience, diluting mental obsessions. Engaging the five senses with full attention during routine activities—like drinking tea, walking, or even washing hands—can foster mindfulness as a lifestyle, not just a technique. Despite its efficacy, mindfulness is not a silver bullet. Many newcomers struggle with restlessness, skepticism, or impatience. Some believe mindfulness is about achieving a blank mind or escaping discomfort. In truth, it is about turning toward discomfort with clarity and compassion. Inconsistent practice is another hurdle. Like any discipline, mindfulness deepens with repetition. Short, frequent sessions are often more effective than occasional extended practices. Importantly, one must discard the notion of 'perfect mindfulness.' Progress lies not in pristine stillness, but in the repeated act of returning—again and again—to the present. Understanding the Differences in Stimulant Abuse When comparing powerful stimulants, crack vs meth often comes up due to their intense effects and high potential for addiction. Crack, a smokable form of cocaine, produces a short but intense euphoric high that fades quickly, often leading to frequent use. Meth, or methamphetamine, delivers a longer-lasting high and can be ingested in various ways, including smoking or injecting. While both substances severely impact the brain's dopamine system, meth's effects tend to last longer and can lead to more significant cognitive and physical decline. Despite differences, both drugs pose serious risks to physical health, mental stability, and long-term well-being. Cravings will arise. That is the nature of recovery. But they don't have to dictate behavior. Mindfulness offers an elegant and powerful way to relate differently to cravings—not as threats, but as teachers. In staying present, individuals learn to reclaim their agency, respond with intention, and cultivate a life grounded in awareness rather than impulse. The path of mindfulness is not merely a tool for managing cravings—it is a foundation for enduring recovery. TIME BUSINESS NEWS
San Francisco Chronicle
07-08-2025
- San Francisco Chronicle
Myanmar's acting President Myint Swe dies after a long illness
BANGKOK (AP) — Myint Swe, who became Myanmar's acting president under controversial circumstances after the military seized power from the elected government of Aung San Suu Kyi more than four years ago, died on Thursday, the military said. He was 74. He died at a military hospital in the capital, Naypyitaw, on Thursday morning, according to a statement from Myanmar's military information office. Myint Swe's death came more than a year after he stopped actively carrying out his presidential duties after he was publicly reported to be ailing. State media reported on Tuesday that he had been in critical condition and receiving intensive care since July 24 at a military hospital in Naypyitaw. State media announced in July last year that Myint Swe was suffering from neurological disorders and peripheral neuropathy disease, which left him unable to carry out normal daily activities, including eating. A few days later, he authorized Senior Gen. Min Aung Hlaing, the head of the military government, to assume his presidential duties while he was on medical leave, the reports said. Myint Swe became acting president on Feb. 1, 2021, after the military arrested former President Win Myint along with Myanmar's top leader, Aung San Suu Kyi, when the army seized power. Myint Swe, a member of a pro-military party, took over the presidency under the constitution because he held the post of first vice president. Legal experts questioned the legitimacy of the move because Win Myint neither stepped down from his post nor was incapacitated. As acting president, Myint Swe chaired the National Defense and Security Council, which is nominally a constitutional government body, but in practice is controlled by the military. The council operates as the country's top decision-making body related to national security, with the authority to declare a state of emergency and oversee military and defense affairs. Myint Swe's appointment and acquiescence to the army's demands allowed the council to be convened to declare a state of emergency and hand over power to Min Aung Hlaing, who led the army's takeover. During his time in office, Myint Swe could only perform the pro forma duties of his job, such as issuing decrees to renew the state of emergency, because Min Aung Hlaing controlled all government functions. Myint Swe, a former general, was a close ally of Than Shwe, who led a previous military government but stepped down to allow the transition to a quasi-civilian government beginning in 2011. Myint Swe was chief minister of Yangon, Myanmar's biggest city, under the quasi-civilian government between 2011 and 2016, and headed its regional military command for years under the previous military government, which stepped down in 2011. During Buddhist monk-led popular protests in 2007 known internationally as the Saffron Revolution, he took charge of restoring order after weeks of unrest in the city, overseeing a crackdown that killed dozens of people. Hundreds of others were arrested. Though he did not have a prominent international profile, Myint Swe played a key role in the military and politics. In 2002, he participated in the arrest of family members of former dictator Ne Win, according to accounts in Myanmar media. He also arrested former Gen. Khin Nyunt at Yangon Airport during a 2004 purge of the former prime minister and his supporters that involved a power struggle inside the military. Soon afterward, Myint Swe took command of the sprawling military intelligence apparatus that had been Khin Nyunt's power base. Myint Swe was among military leaders sanctioned by the U.S. Treasury Department following the military takeover and arrest of de facto leader Aung San Suu Kyi and other senior politicians in February 2021.
WebMD
07-08-2025
- WebMD
What Are Sound Baths?
What Is a Sound Bath? A sound bath is a meditative experience where you lie down and let waves of sound wash over you. There's no water involved. The 'bath' part comes from how sound surrounds you, like you're being gently soaked in vibration. Sound healing isn't new. For centuries, people across many cultures – including Tibetan and Buddhist traditions – have used sound to ease pain, calm the mind, and support healing. Today's sound baths use a mix of ancient and modern instruments, like: Singing bowls (metal or crystal) Gongs Tuning forks Bells or chimes Didgeridoos You usually don't need to chant, breathe in a certain way, or focus on your thoughts. You just listen, and let the tones and vibrations do the work. 'A sound bath is an easy, noninvasive, low-tech, and relatively inexpensive technique to induce the relaxation response,' says Tamara Goldsby, PhD, a research psychologist at the University of California San Diego. How Does a Sound Bath Work? Sound healing goes way back, but modern research into how and why it works is still taking shape. Some studies suggest sound baths may help lower stress, improve mood, and support emotional well-being. The science is early, but promising. 'I think it's easy for some scientists to dismiss sound healing as merely some new fad that will fade away when people get bored with it,' Goldsby says. 'But I firmly believe that we are just touching the tip of the iceberg regarding the benefits.' Here's what researchers think may be going on: Sound baths may help calm the nervous system. Certain tones and rhythms can activate your parasympathetic nervous system, or your body's 'rest-and-digest' mode. That helps slow your heart rate, relax muscles, and ease stress. They might shift your brain waves. Your brain uses different wave patterns, depending on what you're doing. Sound baths may help shift you from active beta waves to slower alpha, theta, or delta waves, which are linked to calmer, meditative states. They may sync up your brain and body. Some researchers think sound can create a more organized brainwave pattern that helps you feel mentally clear and physically relaxed. They're also studying how vibrations may help improve blood flow and influence muscles, cells, bones, and other tissue. They might help your body handle stress better. In small studies, sound baths have been linked to lower levels of cortisol (a key stress hormone) and improved heart rate variability (a marker of how well your body bounces back from stress). Scientists are still figuring out the best ways to use sound, including which tones and frequencies work best, how loud they should be, and which areas of the body respond most. What to Expect During a Sound Bath No two sound baths are the same, and that's part of the appeal. 'When you go out for a meal, you can go for tacos, spaghetti, formal sit-down, or fast food,' says Elisa Sobo, PhD, professor of anthropology at San Diego State University. 'You have that same kind of range with sound therapy.' While each session is unique, most follow a basic flow: The setting: Quiet, dimly lit space Mats, blankets, or pillows for comfort You lie down, usually with your head pointed toward the instruments Some sessions start with calming scents or background music Getting started: Short breathing of grounding exercise Some guides ask you to set an intention; others begin in silence You may hear soft verbal cues or rest quietly During the session: The guide plays instruments in a slow, deliberate pattern Sounds rise slowly, then soften and fade Some guides move through the room for a surround-sound effect Most sessions end with a few minutes of quiet. The guide may invite you to take a few deep breaths, stretch, or slowly sit up when you're ready. If you've ever gone to a yoga class, it's kind of like the final moments in savasana, or corpse pose, Sobo says. Do I need to bring anything to a sound bath? Studios usually provide what you need. But you may want to bring: A small pillow or eye mask Water bottle Socks or a blanket if you get cold easily A journal to jot down thoughts afterward What should I wear to a sound bath? Wear something soft and comfortable. Think yoga pants, a sweatshirt, or other loungewear. Dress in layers you can adjust if you get warm or cool during the session. How long do sound baths last? Sessions typically last about 60 minutes. But they could be shorter or longer, especially if the sound bath is part of a larger class or event. How to Choose A Sound Bath Guide Not every sound bath guide (often called a facilitator) is trained in trauma-informed or evidence-based practices. When choosing a facilitator, look for someone who: Has experience and positive reviews Uses instruments that feel calming and not jarring Works in a space that feels safe and welcoming May have training in other therapeutic fields (like yoga, massage, or counseling) Focuses on your experience and not their story 'One red flag is when a provider talks about their own trauma,' Sobo says. 'That might seem more empathetic, but they're not putting the client's needs first. It can invite clients to internalize someone else's trauma story, which can do more harm than good.' Can I practice sound healing by myself? Yes. While a guided sound bath can be helpful, especially when you're starting out, you don't need special tools to benefit from sound. One root of sound bath culture is a yogic tradition called nada yoga, which centers on deep listening. It involves listening for the 'unstruck sound' or the 'music of the universe,' Sobo says. You don't need fancy instruments. You can sit near a stream, under a bridge, or in a quiet forest and simply listen. 'Sound is actually all around us, available for free,' Sobo says. And like other mindfulness practices, the more you do it, the easier it becomes. With time, your brain may start to relax on its own more quickly, even when the sounds come from everyday surroundings. They may also help you reconnect with your body. 'In the Western world, we are often human 'doings' instead of human beings,' Goldsby says. 'Sound baths are one way of slowing down to get in touch with ourselves, our bodies, and our emotions.' Are Sound Baths Safe for Everyone? For most people, yes. But if you're sensitive to sound or have certain health conditions, it may be worth checking in with your doctor first. Who shouldn't do a sound bath? There's no blanket warning, but you may want to proceed with care if you: Have seizures triggered by certain sounds, like music or loud noises Have a psychiatric condition such as schizophrenia Have PTSD or past trauma involving sound 'Instruments can sound like waves crashing hard on the shore. That can be very distressing if you've been in a hurricane or a flooding situation,' Sobo says. 'Likewise, sometimes drumming or other loud noises can be really distressing to people who have experienced war or natural disasters.' Everyone responds differently. If you're unsure how you'll feel, start with a short session or try a recording at home first. After Your Sound Bath When Sobo studied people who attended sound baths, many people told her they felt calm, centered, or refreshed after. Some described the experience as peaceful or even 'blissful.' Others said it helped them reset. 'There was a theme of refueling yourself to face society,' Sobo says. But like any relaxation practice, one session won't fix everything. Think of it like other healthy habits. 'Let's say I slept really well last night,' Sobo says. 'I'm going to feel good today, but that's only going to last for today.' Ongoing sound baths can be pricey and hard to access regularly. But they're not your only choice when it comes to stress-relief. Other ways to relax include: Yoga or tai chi Breath work or guided imagery Mindfulness meditation Massage therapy Nature walks or quiet time alone Are there side effects to sound baths? Unpleasant effects are rare and usually mild. Some people feel very tired afterward. Others may feel more emotional than expected, similar to what might happen during meditation or breath work. Tips for a safe practice: Ask what to expect, including how loud it might be. Choose a quiet, comfortable setting. Try a short session or a recording at home first. Let the guide know about any sound sensitivities or medical concerns. As Sobo notes, not all guides are well-trained. Some may accidentally use sounds that feel too intense or unsettling. If anything feels off, it's OK to pause or leave the session. Takeaways Sound baths are a type of guided relaxation that uses vibration and tone to help the mind and body. Early studies show they may ease stress, improve mood, and support physical and emotional well-being. Most people can safely try them. But if you have trauma, sound sensitivity, or a psychiatric condition, check with your doctor first. Choose a trained, thoughtful guide and a setting that feels supportive. Regular practice may offer the most benefit, but sound baths aren't a substitute for mental or medical care. Sound Bath FAQs Is it OK to fall asleep during a sound bath? Yes. Sound baths are supposed to turn on your body's natural relaxation response. If you drift off, that's perfectly normal. How often should you do a sound bath? There's no set rule. Some people go weekly, others once a month or just when they need to unwind. Try different rhythms and see what works for you. Is it normal to cry during a sound bath? Yes. Like meditation or breathwork, sound baths can bring up strong emotions. That's a natural part of the process for some people. How much does a sound bath cost? Prices vary. Group sessions typically range from $15 to $65. Private sessions usually cost more. Some yoga studios or wellness centers include them as part of a membership. How do you become a sound bath practitioner? There's no official license. Many guides take specialized workshops. Look for training that covers ethics, trauma sensitivity, and sound theory, not just how to play instruments.
