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Meditation, mindfulness and thoughtfulness

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By Dr Upul Wijayawardhana

Two recent articles in The Island extolled the virtues of thoughtfulness, the second supporting piece largely reproducing passages from the first (“Thoughtfulness or Mindfulness” on 5th June and “In favour of Thoughtfulness” on 14 June). Whilst agreeing with the learned writers that the world is what it is today due to thoughtfulness, the creative aspect of the human mind, I was rather taken aback by some comments slighting mindfulness, the main reason for doing so being the commercialisation of mindfulness, as typified by the comment: “All human progress is indebted to people who observed, experimented, invented, created and above all used their imagination with hardly any guidance from mindfulness gurus”!

Science has advanced to produce AI, and some have even started writing articles using AI tools, though only an honest few admit to doing so! In spite of all these advancements, mind and brain remain enigmatic there being no consensus on what the functions of the mind are or what the relationship of the mind to the brain is. It was the Buddha who analysed the mind long before modern scientists did so, or even the Greek philosophers, and it was unfortunate that Buddhism, the religion that evolved subsequently, has submerged the great intellectual achievements of the Buddha. What psychologists now call metacognition is what Buddha described as Sathi: ‘awareness and understanding of one’s own thought process’.

Mindfulness is being misused as much as thoughtfulness. In addition to all the constructive aspects referred to in the articles, thoughtfulness has heaped misery and destruction, too, in spite of the other meaning of the word being ‘consideration towards others’. We do not have to look to the past replete with many instances but just looking at the misery imparted on the innocents in Gaza illustrate what mindless thoughtfulness can do!

Leaving aside misuse, mindfulness and thoughtfulness are interrelated, perhaps serving different purposes at times but working in tandem at other times. Apples, and indeed many other objects, have fallen to the ground but no one cared a hoot or gave any thought to it till, on a summer’s day in 1665 an apple fell beside Isaac Newton seated contemplatively under an apple tree in the garden of Woolsthorpe Manor, seven miles from where I pen this, as Cambridge University had closed in August due to the Great Plague. Mindfulness of the event triggered thoughtfulness in Newton and gravity was discovered!

No one denies exercise is of benefit to the body, multitude of costly Gyms cropping all over being testimony enough. That walking, the best exercise, is free but not fashionable, is another matter! Less emphasis is given to the fact that the brain also needs exercise though Indian sages realised this three millennia ago. Predating the Buddha, Samatha meditation is calming and increases concentration. Perhaps, this helps with thoughtfulness. The Buddha introduced the concept of Vipassana, insight and Vipassana meditation, mindfulness as a concept and Mindfulness meditation evolving from these. The spread of these in modern times is an interesting story.

How intractable migraine led to the spread of mindfulness meditation across the world is the fascinating story of Satya Narayan Goenka. It is well worth listening to him on YouTube, which has many programmes of his, the best being, “The Buddha – Super Scientist – Discourse at IIT Bombay”. S N Goenka was born in Rangoon, Burma to a rich Indian Sanatana Hindu family in January 1924. He was a successful businessman and leader of the Hindu community in Burma, delivering lectures on Hinduism regularly. In 1955, he started getting debilitating attacks of migraine which were resistant to all the drugs available at the time, needing regular injections of Morphine. In desperation, on the recommendation of a friend, he sought the help of a reputed Vipassana teacher, Sayagyi U Ba Khin (1899 – 1971), who also happened to be the first Accountant General of Independent Burma. Ba Khin had studied Vipassana under the great teacher, Saya Thetgyi.

Goenka met with a refusal from Ba Khin, who said: “I do not want to belittle a technique that helps you overcome all suffering by treating your migraine. If you want to do it, do it fully and I can teach you”. Goenka replied “But sir, I cannot do it as I am a devoted Hindu. I respect the Buddha as an avatar of Vishnu but cannot embrace Buddhism”. Ba Khin had then questioned Goenka whether Hinduism is against ‘Seela’, Samadhi and Panna. Goenka had to admit that it was not. Ba Khin has replied “That is all the Buddha taught and, therefore, you can practice Vipassana. Anyway, we do not believe in conversion to Buddhism”. Prior to starting the ten-day course of Vipassana meditation, Ba Khin had given a little book and turning the first page itself changed Goenka’s attitude. It said “Do not believe” which took him by surprise as he was brought up in a tradition ‘to believe in the words of the gurus’. At the end of the ten-day course of meditation migraines were easing off but, more importantly, he realised what an ego-centric person he was.

After training with his teacher for 14 years and having realised the value of the technique, Goenka came to India in 1969, after handing over his business to the family, to reintroduce Vipassana, which had been lost for over 2000 years. Shortly before his death in 1971, Ba Khin authorised Goenka to teach and his ten-day courses attracted many around India and abroad. When a course was held at the ashram of Mahatma Gandhi, some participants who had been associated with Gandhi suggested he sees Vinoba Bhave, considered to be the spiritual successor to Mahatma Gandhi. When he told Vinoba Bhave that Vipassana purified the mind, Vinoba Bhave replied: “I do not believe it as the purity of mind can be achieved only by the mercy of God” and challenged Goenka to prove by changing the behaviour of unruly schoolchildren and prisoners.

He demonstrated convincing results with school children but no prison would allow him to conduct a course, as he insisted he should live with the prisoners for the ten days of the course. No one was prepared to imprison him, even though he requested them to do so! He persevered and finally in 1975, Ram Singh, Home Secretary of the Rajasthan government, who had taken part in one of his programmes, gave him special permission to conduct a programme in Jaipur jail.

When he went for the programme, he was horrified to find that the prisoners were brought in chains, as they were murderers. When he insisted that shackles be removed it was done but jailers armed with guns were stationed during the sessions, with strict orders to shoot to kill if any suspicious movement occurred. Guns were not fired and two courses were conducted with convincingly good results. Since then, prison Vipassana programmes have spread far and wide and two excellent films, based on these, are available on YouTube:  “Doing Time, doing Vipassana, a film made in 1997 by two women filmmakers from Israel focussing on the Vipassana programmes done in Tihar Jail, New Delhi, one of the harshest jails in India, where one programme was conducted for 1000 prisoners and “The Dhamma Brothers”, a film made in 2007 about the Vipassana programme in a high-security prison in Alabama, USA.

With the widespread of Mindfulness Meditation, scientists got interested, encouraged by the dynamism of the Dalai Lama. Professor Jon Kabat-Zinn started the Centre for Mindfulness in Medicine in Massachusetts General Hospital and subsequently Mindfulness Based Cognitive Therapy (MBCT) got acceptance as therapy for depression. We still do not know much about depression and most drugs like Prozac, which were prescribed widely in the past, were pushed on the basis of scanty data produced by random clinical trials.

One of the first publications on anatomical changes was in Psychiatry Research in January 2011 by Sara Lazar’s group titled “Mindfulness practice leads to increases in regional brain grey matter density”. MRI studies showed increases in grey matter concentration within the left hippocampus and other regions involved in learning and memory processes, emotion regulation etc. in the MBSR group compared with the controls.

However, these results were thrown into question by a paper titled “Absence of structural brain changes from mindfulness-based stress reduction: Two combined randomized controlled trials” by Tammi and others in Science Advances, in May 2022. Contradicting this was a publication which reported on meta analysis using 11 trials, published in Scientific Reports of October 2023 titled, “Mindfulness-based randomised controlled trials led to brain structural changes: an anatomical likelihood meta-analysis” by Savannah Siew and Junhong Yu which came to the conclusion “Mindfulness interventions have the ability to affect neural plasticity in areas associated with better pain modulation and increased sustained attention. This further cements the long-term benefits and neuropsychological basis of mindfulness-based interventions.”

Elizabeth Blackburn, who was awarded the Nobel Prize in Medicine in 2009 with Carol W. Greider for their discovery of telomerase, the enzyme that replenishes telomeres, the protective caps at the ends of chromosomes to prevent their degradation, with her team published in Annals of the New York Academy of Sciences in 2009, a significant paper titled, “Can Meditation Slow Rate of Cellular Aging?” which concluded that “we propose that some forms of meditation may have salutary effects on telomere length by reducing cognitive stress and stress arousal and increasing positive states of mind and hormonal factors that may promote telomere maintenance. Aspects of this model are currently being tested in ongoing trials of mindfulness meditation.” However, a paper by Nirodhi N. Dasanayaka, Nirmala D. Sirisena and Nilakshi Samaranayake, titled “The effects of meditation on length of telomeres in healthy individuals: a systematic review, meta analysis of 5 studies” published in Systematic Reviews in May 2021 concluded the effect of meditation on telomere length per se is still unclear. Strictly designed and well-reported RCTs with larger sample sizes are required to provide evidence of higher quality.

More work needs to be done but Mindfulness Meditation may prolong life, too!



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Samarawickrama’s rise gives Sri Lanka a second pillar

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Harshitha Samarawickrama's advance as a T20 batter has opened up a new frontier in Sri Lanka's batting performance [Cricinfo]

Harshitha Samarawickrema was 14 when Sri Lankan women’s cricket first pricked the national consciousness. She had already been playing cricket for her school, Gothami Balika Vidyalaya, but had largely pursued cricket merely for the sake of playing a sport, and also because she had enjoyed watching the men’s team play. But watching Sri Lanka defeat England in a thriller at the 2013 World Cup stirred up a deeper yearning.

“I’d watched all of the matches at that World Cup actually – that was the first time those kind of matches were telecast,” Samarawickrama said once. “That’s when I decided I was going to play and win matches for Sri Lanka one day.”

That victory against England was a new dawn for Sri Lanka’s women for two reasons. First up it was the highest-profile victory on their ledger until then, marking an unexpected high point in a World Cup in which little was generally expected of the team. But it also marked the rocket-powered arrival of Chamari Athapaththu, who top-scored with 62 to help set up the chase.

Thirteen years later, Samarawickrama has not only fulfilled her promise to herself, she has also helped Sri Lanka bring to life the promise of that 2013 campaign. Athapaththu, who has since has become the superstar around which Sri Lanka’s cricket orbits, has never known a more consistent batting collaborator than Samarawickrama. In T20Is, the pair have put on 1,202 runs together – easily the best for Sri Lanka. Though both are lefties who revel in pressure, that’s about where the similarities end – Athapaththu having grown up idolising the big-hitting of Sanath Jayasuriya, while Samarawickrama had been a disciple of the Kumar Sangakkara school of left-handed batting. (Samarawickrama still tries to replicate that famous bent-kneed cover drive, though she invariably sprinkles a little of of her own flair to the endeavour.) Oppositions have found this combination difficult to contend with, Athapaththu commanding through the legside and brutal on errors of length, while Samarawickrama flits around the crease and carves boundaries through cover and point.

It has been clear for years now that Sri Lanka’s chances in pretty much any match depend primarily on Athapaththu runs. But Samarawickrama’s advance as a T20 batter has now opened up a new frontier in the team’s batting performance. Ideally, what Sri Lanka want is not merely big runs from their captain, but a strong partnership between Athapaththu and Samarawickrama. In victories, the Athapaththu-Samarawickrama stand averages 41.38.

More tellingly, a good Samarawickrama innings has become as reliable a predictor of a strong Sri Lanka showing as a good Athapaththu innings. In T20I wins, Athapaththu averages 40.18 and strikes at 131, in comparison to 17.94 and a strike rate of 94 in losses. Samarawickrama’s corresponding numbers are even more stark. In Sri Lanka victories, Samarawickrama averages 44.08 with a strike rate of 109. In losses those numbers are 16.94 and 87. Other Sri Lanka batters have leveled up in recent years too – Kavisha Dilhari, Nilakshika Silva and Hasini Perera having become more frequent contributors, while 20-year-old Vishmi Gunaratne has also showed promise. But 11 years into her international career, Samarawickrama now has a serious body of work.

Samarawickrama had been modest in the shortest format in 2025, but she arrives at the Women’s T20 World Cup 2026 having had a good six months. Against Bangladesh in April, Samarawickrama had cracked 61 off 35, then 49 off 29, in back-to-back matches that Sri Lanka won (Samarawickrama was top-scorer on both occasions). This was in addition to having put up good numbers in the ODI series that preceded the T20Is. Her 36 not out off 34 in a comfortable warm-up win against Netherlands suggests she is still riding on that form.

This is the first T20 World Cup in which serious runs are expected of Samarawickrama, and if history is much to go by, she is not the sort to be daunted by occasion. Samarawickrama’s finest moments as a Sri Lanka cricketer had come in their most-celebrated win of all, in the Asia Cup final of 2024, against India. Typically, that chase of 166 in Dambulla had been propelled by an 87-run Athapaththu-Samarawickrama stand, but when Athapaththu was dismissed, Samarawickrama ensured she remained at the crease until the winning moments, hitting 69 not out off 51, ultimately collecting the Player-of-the-Match award.

If 2013 was a new dawn inspiring a fresh generation of Sri Lanka cricketers, 2024 was the year in which the team hammered its stake into the ground, breaking through into an entirely new galaxy of recognition and acclaim at home. Frequently batting in the shadow of Athapaththu, but always charting her own path, Samarawickrama has grown into a leader.

[Cricinfo]

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US’ anti-migrant stance set to intensify tensions in Western camp

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Migrant boats land on Western beaches. Credit: PA

The announcement by the US authorities of an anti-migrant stance during a recent commemoration in France of the epochal D-Day Landings of June 6, 1944, ought to strike impartial observers as a supreme irony. Whereas what should have been expected was a vibrant celebration of the beginning of the process of Western Europe freeing itself decisively from Nazi or fascist control during the crucial stages of World War Two, this was not to be.

What the world heard instead was a call to contemporary Western Europe to arm itself against a seemingly rising and threatening migrant presence in the region. In other words, the migrant must be despised and ‘shown the door’.

Instead of a commemoration that rejoiced in the flourishing of liberal democracy and its values what one got was a strong affirmation of fascism and racial chauvinism. US Defense Secretary Pete Hegseth vented his spleen against the migrant or foreigner presence in Europe reportedly thus: ‘Sadly today different European beaches are stormed by different dangerous ideologies.’ To ‘beaches in Spain and Italy and Greece and Bulgaria, boats and men arrive. When will European capitals do something about that invasion?’

While at the outbreak of World War Two it was Nazi Germany that was doing the invading and bringing some principal European countries under its suzerainty, this time around we are being given to understand that it’s migrants to the West who are seeking to colonize the latter. It goes without saying that such inflammatory rhetoric would have the deleterious effect of keeping racial tensions alive in the West and jeopardize all possibilities of the countries concerned cementing and maintaining social stability.

The Trump administration gives the impression of taking a leaf from the politically underdeveloped regions of the South to keep the US polity stable and united. In South Asia, for instance, we are not short of ambitious demagogues who use what is referred to as the ‘race card’ to gather unto themselves a following and thereby further their political fortunes. By seeking to stir and sustain anti-migrant hysteria, the Trump administration is also essentially replicating Nazi Germany’s policy of anti-Semitism. That is, fascism is very much alive in the US under President Trump.

Such efforts at churning racial hysteria at this juncture in the US should not come as a surprise. For all intents and purposes, the Trump administration is nowhere near achieving its aims in West Asia, for instance, in the short term. It has failed to bring Iran down to its knees, as it hoped to do, but is adopting the expedient of keeping the world guessing and confused on what it is doing in the region, since it cannot withdraw from the theatre in a hurry without losing face.

While perhaps working out an escape strategy the Trump administration it seems, is hoping to maintain its following at home intact and silent by playing on their racial biases and insecurities. Hence, the anti-foreigner campaign.

Simultaneously, the Trump administration will need to keep a close eye on how economic pressures on the domestic front are panning out. Anti-administration sentiments first break to the surface at meal tables. On this score, the news cannot be good because the average US family’s spending power ought to be shrinking on account of rising energy and oil prices. Consequently, it would not be a bad idea to keep the attention of the US consumer diverted by adeptly playing ‘the race card’; once again, lessons from intellectually bankrupt Southern politicians are coming in handy.

To be sure such comparisons many politicians in vibrantly democratic countries would find quite unflattering. But the stark truth is that racism cannot be tolerated in civilized societies and those politicians who resort to it risk being branded as racists of the first degree. In fact they could be seen as being on par with the likes of German dictator Adolph Hitler and his close collaborators.

However, on the question of migrant policy the Trump administration would likely be at polar opposites with the most vibrant of liberal democracies of the West. This will be the case with the UK, France and Italy for instance. The latter continue to keep their doors open to legal migrants and they are likely to view a virtual blanket ban on migrants as reprehensible.

Moreover, in the foremost democracies of the West debates are vibrantly ongoing on the need to keep racism or any hint of it completely outlawed in the public plane. There is the case of the UK, for instance, where the authorities continue to emphatically pinpoint their adherence to the principle of anti-racism in the conduct of public affairs.

One proof of the above was the parliamentary debate relating to the killing of 18-year-old Henry Nowak in Southampton. Police handling of the victim came in for sharp scrutiny by particularly the opposition in the House of Commons but there seemed to be a consensus over the main political divide that the matter should not be politicized.

Moreover, the UK authorities stressed in the House the government’s strict adherence to the policy of non-racism. It was also pointed out that British institutions set up to manage racism at the national, county and neighbourhood levels, for example, were very much intact. In fact, Sri Lanka could gain considerably by studying and implementing locally, legislation modeled on the relevant UK laws if it is in earnest when it speaks of ‘reconciliation’.

Accordingly, it is highly unlikely that Western Europe would ‘cave in’, so to speak, to US pressure on issues related to migration. The liberal democracies of Western Europe in particular would remain for the foreseeable future migrant-welcoming, multi-ethnic and plural democracies.

Nor is it likely that Western Europe would be passively receptive to US demands that it drastically increases its defense spending to meet the latter’s aims. Within the Western fold the EU is remaining committed to backing Ukraine, for instance, in its ongoing armed resistance to the Russian invasion and it is not giving any indication of being deferent to US pressure.

However, although tensions would continue to bristle within US-Western Europe relations on the above and numerous other matters of contention it would be far too premature to announce a parting of company between the two sections of the West. In that sense, the post-World War Two order remains essentially intact. There are still many things in common between the two, particular on the economic plane, that will ensure the continuance of the partnership.

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A decade among Yala’s ghosts of gold

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YM75 "James" surveys his territory from a tree-top vantage point, demonstrating the leopard's commanding presence in the landscape.

The first rays of dawn creep over the ancient rocks of Yala. The Indian Ocean glimmers in the distance, and the wilderness slowly awakens. Somewhere amid the scrub jungle, a pair of amber eyes scans the landscape.

For wildlife conservationist and leopard researcher Milinda Wattegedara, moments such as these have defined more than a decade of dedication to one of Sri Lanka’s most iconic creatures—the Sri Lankan leopard.

What began as fascination evolved into a remarkable conservation journey that has transformed the understanding of Yala’s leopard population and placed Sri Lanka firmly on the global wildlife research map.

“Long before I ever lifted a camera, leopards had already captured my imagination,” says Wattegedara. “What fascinated me was not merely their beauty but the complexity of their lives—their hunting strategies, movements, reproductive behaviour and their remarkable ability to adapt to changing environments.”

That fascination led to the birth of the Yala Leopard Diary in 2013, an ambitious long-term project dedicated to documenting individual leopards and unraveling the mysteries surrounding their lives.

For many visitors, a leopard sighting is a fleeting thrill. For Wattegedara and his team, every encounter is a chapter in an ongoing scientific story.

“Each photograph was never the end of an encounter,” he explains. “It was the beginning of deeper questions. How did a particular leopard use the landscape? How did its behaviour change with the seasons? What environmental pressures shaped its decisions?”

These questions drove years of meticulous fieldwork. Every sighting was carefully recorded with details including location, habitat, behaviour, date and time. Photographs were analysed to identify individual animals through unique spot patterns, allowing researchers to distinguish one leopard from another with remarkable accuracy.

What followed was groundbreaking.

YF77 “Shelly” pauses in quiet observation, embodying the alertness
and grace that define Yala’s leopard population.

From 2013 to 2026, the Yala Leopard Diary identified an astonishing 189 individual leopards within the Yala Block 1. The research revealed a leopard density of approximately 0.524 leopards per square kilometre, making Yala one of the highest leopard-density landscapes ever recorded anywhere in the world.

Such findings have elevated Yala’s status among global wildlife researchers.

Nestled between the Indian Ocean and a mosaic of habitats, ranging from rocky outcrops to dense scrub forests, Yala offers an ecological stage unlike any other.

Here, leopards are photographed silhouetted against ocean horizons, perched atop ancient granite formations, resting on tree branches and stalking prey across sunlit grasslands.

The images tell stories of extraordinary lives.

There is Haminee, a devoted mother navigating the challenges of raising cubs in a competitive landscape. There is Lucas, one of Yala’s most frequently documented males, striding confidently across the Gonalabba Plains with the vast ocean forming an unforgettable backdrop.

There is Ruki demonstrating the species’ incredible strength by hoisting prey onto branches, and Shelly, quietly surveying her surroundings in a moment of feline vigilance.

Together, these individuals have become familiar characters in a living wilderness drama.

YM31 “Ruki” secures prey on a branch, illustrating the remarkable strength and coordination of the Sri Lankan leopard.

Recognising the immense value of long-term documentation, Wattegedara joined forces with fellow researchers Dushyantha Silva, Raveendra Siriwardana and Mevan Piyasena to establish the Yala Leopard Centre in 2020.

Located at the Palatupana entrance to the Yala National Park, the centre is believed to be the world’s first information facility dedicated exclusively to leopards.

“The centre serves as a repository of knowledge, accumulated through years of observation and research,” Wattegedara says. “Our goal is to connect visitors with the science behind conservation and foster a deeper appreciation of these magnificent animals.”

The project’s impact extends far beyond Sri Lanka’s borders.

Research arising from the Yala Leopard Diary has been published in internationally recognised scientific journals. One study introduced an innovative framework for identifying individual leopards, while another documented an extraordinary and previously unrecorded case of a leopard cub being consecutively adopted by two different adult females—first a relative and later an unrelated leopardess.

The discovery attracted international scientific attention and highlighted the complexity of leopard social behaviour.

Yet for Wattegedara, the most important lesson remains one of humility.

“One conclusion has become increasingly clear,” he reflects. “Our understanding of these leopards remains far from complete. We are only beginning to understand how they live, adapt and persist in one of Sri Lanka’s most dynamic protected landscapes.”

YF15 “Hope” descends Rukvila Rock at dawn, showcasing the agility and adaptability of Yala’s leopards.

His words underscore an essential conservation truth: the more we learn about nature, the more mysteries emerge.

As Sri Lanka navigates growing environmental challenges, the Yala Leopard Diary stands as a shining example of what sustained observation, scientific curiosity and public engagement can achieve.

Beyond the stunning photographs and remarkable sightings lies something even more valuable—a growing body of knowledge capable of informing future conservation decisions and ensuring that future generations inherit a wilderness where leopards continue to roam free.

For more than a decade, Wattegedara and his colleagues have followed the tracks of Yala’s elusive predators through dust, rain and scorching heat.

Their work has revealed that every leopard has a story, every sighting has significance and every photograph can contribute to conservation.

And perhaps, most importantly, it has reminded us that the golden ghosts of Yala still have many secrets left to share.

By Ifham Nizam

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