Public speaking is widely recognized as one of the most common and intense fears experienced by people across the globe. Numerous surveys show that it ranks even higher than fears of spiders, heights, or death itself. For many, the mere thought of standing in front of an audience, whether large or small, triggers a rush of nervous energy: trembling hands, a racing heart, a dry mouth, and a deep sense of dread. This anxiety often begins early in life, stemming from moments of embarrassment in front of peers, a fear of social rejection, or media portrayals of public speaking disasters where people freeze or falter under pressure.
But while understanding the origins of this fear can be helpful, what truly matters is learning how to overcome it. Fortunately, public speaking is not a talent reserved for a select few; it is a skill that can be learned, improved, and even mastered over time. With consistent effort and the right strategies, anyone can transform stage fright into stage presence. Three powerful tools: visualization, deep breathing, and thorough preparation, form the foundation for building confidence and controlling anxiety.

The Power of Visualization
One of the most effective methods for reducing public speaking anxiety is visualization. The human brain has difficulty distinguishing between a vividly imagined event and a real one. This means we can “trick” our minds into believing we’ve already succeeded on stage by mentally rehearsing a positive experience.
Instead of simply hoping that your speech will go well, take time each day to imagine it in great detail. Find a quiet place, close your eyes, and picture yourself walking confidently onto the stage or into a meeting room. Visualize the setting: the lights, the sound of people settling into their seats, the temperature of the room, even the texture of the floor under your feet. Imagine yourself standing tall, smiling, and looking calm.
Now, imagine the delivery. Hear your voice — clear, steady, and expressive — as you begin speaking. Picture the audience nodding in agreement, smiling, or laughing at the right moments. Visualize handling small mishaps with ease: if your mouth gets dry, you calmly take a sip of water; if you forget a point, you glance at your notes and continue without panic. Play this mental movie daily for 10 to 15 minutes in the days leading up to your speech.
This kind of mental rehearsal helps your brain form new, positive neural pathways associated with public speaking. Over time, the imagined scenario begins to feel more familiar, reducing the sense of threat. The fear of the unknown fades, replaced by a sense of control and readiness.

Mastering Your Breath
The next essential tool is deep breathing, which helps manage the body’s physical response to fear. When we’re anxious, we often breathe rapidly and shallowly from our chest. This is part of the “fight-or-flight” response – our body’s way of preparing for danger. However, this kind of breathing increases anxiety by reducing the amount of oxygen to the brain and making us feel even more panicked.
To break this cycle, practice diaphragmatic breathing, which activates the parasympathetic nervous system – the part responsible for relaxation and calm. Here’s a simple technique known as the 4-7-8 method:
■ Inhale slowly through your nose for four seconds, letting your stomach expand.
■ Hold your breath for seven seconds.
■ Exhale slowly through your mouth for eight seconds, letting your body relax.
Repeat this cycle for one to two minutes. It might feel awkward at first, but with practice, it becomes a natural stress response. The goal is to train your body to respond calmly, even when your mind is anxious.
Start by practising in everyday low-pressure situations — before phone calls, meetings, or even while waiting in line. Then, on the day of your speech, use deep breathing right before going on stage or even during your talk if needed. A few deep breaths can reduce nervous symptoms and help you refocus your thoughts.

The Confidence of Preparedness
Nothing replaces the value of thorough preparation. It is the most concrete way to build real, lasting confidence. Many people think that memorizing a speech word-for-word will help, but in reality, understanding your content is far more important. When you know your material deeply, you can adapt if something unexpected happens, such as losing your place or forgetting a sentence.
Start by writing out your main points clearly and organizing them logically. Then practice speaking out loud, not just reading silently. Rehearse multiple times, working on pacing, clarity, and emphasis. Incorporate body language: stand up, move naturally, use hand gestures, and make eye contact. If possible, record yourself to identify issues such as filler words (“um,” “like”), monotone delivery, or awkward pauses. Watching yourself may feel uncomfortable, but it provides invaluable insight.
Next, simulate the real environment as much as possible. If you’re going to present in a classroom, stand at the front of a room; if it’s a Zoom presentation, rehearse with your webcam on. Practice using your slides or visuals, and rehearse transitions between topics.
Finally, prepare for interruptions and challenges. What will you say if someone asks a tough question? How will you respond if you lose your place? Anticipating these issues and rehearsing your responses will make you feel more in control. Something as simple as having a recovery phrase ready (“Let me just gather my thoughts” or “As I was saying…”) can help you recover smoothly.

Building Momentum Through Small Wins
Overcoming the fear of public speaking doesn’t happen overnight. It’s a gradual process, and progress comes through consistent practice and small victories. Start by applying these techniques to low-stakes situations: introduce yourself confidently in a group, speak up in meetings, or give a short toast among friends. Use each opportunity to practice visualization, breathing, and preparation.
As you grow more comfortable, take on slightly larger challenges. Speak for a few minutes in a team meeting, lead a classroom discussion, or volunteer to give a short presentation. Each successful experience chips away at your fear and builds your sense of capability.
It’s important to accept that some nervousness is normal — even seasoned public speakers feel it. But the key is not to eliminate nerves; it’s to manage them and prevent them from controlling you. Nervous energy, when channelled properly, can even enhance your performance by keeping you alert and energized.

From Fear to Connection
Ultimately, the goal of public speaking is not perfection — it’s connection. Audiences are not looking for flawless delivery; they want to feel engaged, informed, or inspired. By focusing on your message and your audience rather than your fear, you shift the spotlight away from yourself and toward the value you’re offering.
With the combined power of visualization, deep breathing, and thoughtful preparation, the spotlight transforms from a threatening glare into a welcoming beacon. Public speaking becomes not a terrifying test, but a powerful tool for connection and influence — a skill that anyone, with enough effort, can master.

GNLM

In my teaching experience of several years, I have seen as well as taught many kinds of students who will certainly pass the exam. But sometimes, I am under the illusion that some students cannot overcome the barrier called the exam with their eyes shut. Strangely enough, some students not only do well in their exams but also with flying colours. On the other hand, some students are expected to pass the exam with distinctions, yet their exam results may not go as well as expected in one way or the other. This may be said to be `exam luck´. Of course, there can be noticed a world of difference between students who will do badly in the exam and those who will not.
It is little wonder that a student fails the exam for the simple reason that there are only two possibilities when taking an exam: passed or failed. To say it candidly, failing the exam is not the end of the world. In other words, exams are not the life of a student. If a student is unable to sit an exam, he can try it again and again, humorous to say, as long as he is alive. However, students who wish to pass the exam tend to fear failing the exam to death, except that some have self-confidence in doing well on the exam for sure, even with distinctions. In the main, students who want to pass the exam like to be firmly determined to succeed in the exam in just the only one academic year. Hence, almost all students who have passed an exam have dogged determination to be successful in the exam only in one year.
And many students who actually would like to pass the exam prefer to have a sound understanding of their studies rather than memorizing them by heart. They have known that such an understanding will only make them learn the studies in their long-term memory. Thus, clever students are given to studying their subject matter within the space of 24 hours after the lecture without fail. The reason why they have to study during this time is that their ability to understand may lessen bit by bit as long as their learning time takes. For a proper understanding of school lessons, they are inclined to practice insight learning, in which a student is able to study school subjects in depth. Therefore, some students are never hesitant to go and ask their teachers, classmates or even senior students the facts and figures of something that they have not yet understood well or at all.
The fact that students pass the exam with their eyes closed needs regular study, but together with frequent practice and continuous repetition of school lessons as much as they can, particularly for the matriculation examination. Quite frankly, simply regular study will be inadequate for intelligent students who hope to do well in the exams with remarkable achievements. Most of all, regular study can only give rise to a better understanding of school lessons than average. Students’ practice and repetition of school studies are more likely to depend on their learning rate. However, the learning rate is, students who are perfectly willing to pass the exam often revise all of their school subjects, namely, daily, weekly or sometimes monthly, just knowing that memory and forgetting always go hand in hand. School lessons are certain to come and go easily due to proactive or retroactive inhibition. Therefore, students do as much practice and repetition of school studies as needed for their exams. Needless to say, practice makes perfect.
It is natural that, as human beings, students cannot stay away from a variety of physical, mental and emotional states. Most high school students, especially those who will sit the matriculation examination, are off colour too often, especially due to stress from studies. At that time, what they should know is that physical health enables learning readiness to study subjects, join group discussions or carry out school activities heart and soul at all times. Academic high-flyers, therefore, take good care of their health so as not to postpone or inhibit their daily learning routines. Like physical health, intelligent students know how to keep their mental and emotional well-being pretty well. The commonest mental or emotional state occurring in students’ minds is nothing but test anxiety or exam nerves, which means that they are frightened of taking exams. Nevertheless, some students are apt to prepare for the exam by studying hard and enough, having little anxiety or no intense anxiety over exam results. For them, several emotional states due to family or friendship cases can be neglected very quickly.
After all, students who will pass the exam beyond doubt usually have a lifelong ambition; it may be a doctor, an engineer, a teacher or something else. This ambition will prepare the ground for the future step with which they desire to walk through their whole life. It is an undeniable fact that too many studies can make most students exhausted or sometimes depressed to the extent that they do not want to go to school anymore. Despite this, their life ambition enables them to keep hard work and diligence, stamina in particular, which is the physical or mental strength to do something difficult for a long period, in their school studies. As to preparation for the exam, many students do not have the stamina to conduct studies throughout the entire school year. Still, bright students always take a lot of stamina for an academic year on end to arrive at their learning target. Last but not least, students who will do well in the exam without a doubt have a positive attitude towards exams, mainly `This too will pass´.

GNLM

As dawn broke across Myanmar on 27 July, students, families, and teachers gathered at schools and examination centres to receive the long-awaited results of the 2025 matriculation examination. Out of 207,898 candidates, 99,924 passed, yielding a national pass rate of 48.06 per cent. For many, the day brought celebration. For others, quiet disappointment. But beneath the surface of these numbers lies a deeper story — one that challenges how we define success and how we support those who fall outside its conventional frame.
In a society where achievement is often measured by grades and distinctions, the term “non-achiever” has become a label too easily applied, and too rarely questioned. Yet for every student whose name didn’t appear on the pass list, there exists a reservoir of potential, unseen, unmeasured, and often misunderstood.
This is where mentors and life coaches become vital. They are not architects of ambition, but gardeners of growth. Their role is not to push youth towards a singular goal, but to help them discover their own compass. For those who didn’t pass, the options are not closed; they are simply different. Vocational training, creative arts, community engagement, and entrepreneurial exploration offer paths where academic metrics may have failed to capture true capability.
Mentors help reframe the narrative. “Underperforming” becomes “underexplored.” Life coaches guide young people through emotional terrain, teaching resilience not as endurance, but as graceful recovery. They celebrate micro-achievements: the courage to try again, the strength to speak up, the wisdom to reflect. These are not lesser victories; they are the foundations of lifelong growth.
In earthquake-affected regions like Mandalay, where students faced additional challenges and retook exams in June, the resilience shown was extraordinary. Even in adversity, distinctions were earned, and spirits remained unbroken. This is a reminder that achievement is not always loud; it can be quiet, persistent, and deeply personal.
As Myanmar reflects on this year’s results, let us also reflect on the stories behind the scores. Let us honour the mentors who walk beside the youth, not ahead of them. And let us remember that the garden beyond the gate is vast, filled with paths that may not lead to trophies, but to transformation.

The results of Grade XII (Matriculation) 2025 exams have now been issued.
This article is about the Matriculation exams format and modes of exam since 1964. It is mainly past-oriented. The focus of this article is on the method of entry to Universities and Colleges for those who passed the Matriculation examination and how the marks/grades and other methods were used in the past six decades. It is partly descriptive but is interspersed with commentaries.

The ILA System (Intelligence Level Aggregate) used for entrance to Universities for Matriculants from 1964 to 1968
The then-revolutionary government introduced and implemented the new education system starting in the year 1964. The ‘inaugural ILA system’ is also implemented for matriculates who matriculated that year.
In 1964, both in the arts and science combination, the students had to study five subjects for the Matric exams. In the science combination, the compulsory subjects were Burmese, English, Mathematics, Chemistry, and Physics. In the arts combination or arts/science mixed combination, they were Burmese, English, Geography, History, Mathematics or maybe if not mathematics, then such subjects as matriculation level statistics or economics or Pali language.
Burmese, English and Mathematics were compulsory for students in the science combination. Perhaps at least some of the students in the arts combination took Mathematics as a subject.
Though very rare, it is not that difficult to obtain 100 per cent marks, especially in the Mathematics paper. For the papers in Chemistry and Physics subjects, it is not that uncommon for candidates to obtain over 90 per cent marks in their exams. It would be well-nigh impossible to obtain 100 per cent in the Burmese and English papers. Indeed, one can say with confidence that in the past 60 years, i.e., those who matriculated from the years 1964 to 2025, there may not be a single candidate who obtained 100 per cent, nay even 95 per cent marks in both Burmese and English papers. In the past 60 years, there could, at the very least, be several hundred matriculates who obtained 100 per cent in mathematics and well over 90 per cent in the chemistry and physics matriculation papers. For the arts combinations, those who obtained say 90 per cent or above in the subjects of geography and history would be very rare; much rarer in any case than those who obtained 90 per cent or above in the subjects of chemistry and physics in the science combination.
The ILA system allocated a maximum of 20 marks to each of the five subjects. For the Mathematics papers, since 100 per cent is not that rare, it can be roughly estimated that only if a matriculant obtains 90 per cent or above, that student would get an ILA of 20 (maximum) points. It is unrealistic, not to say unfair, for a matriculant to obtain 90 per cent or more in the compulsory Burmese and English papers to get the full 20 points. A 1966 matriculant, now a medical doctor, told me that he obtained 66 marks in the matriculation Burmese paper, and he obtained 18 ILA points for the Burmese paper. For those who got 66 marks in the science subjects of chemistry, mathematics and physics, they certainly would not get 18 points but perhaps only 14 to 16 points. The same medical doctor also told me that he obtained 45 per cent in the English paper and obtained 12 ILA points.
Moreover, I know of one person who passed the Matric exam in 1964 from the Arts combination (perhaps he took Mathematics as a subject) and got admitted to the then Institute of Medicine, Mandalay. He stated that he was not taught basic science subjects like chemistry, physics in high school. He was formally taught those science subjects only when he was in the first year of the Medical course.

From the ILA to the ‘average marks’ system, 1969 to 1978
The ILA system was a reasonable and fair system where there was levelling or calibrating, so to speak, of marks in different matric subjects. As stated above, the maximum scores for arts (Burmese, English, Geography, History) were and are significantly less than those of the science subjects (Mathematics, Chemistry, Physics and later Biology). But the ILA system, after being implemented for five years, came to an end starting with the year 1969.
There may be a few reasons for this change. One is that in the science combinations, there was an additional subject that the matriculation candidates had to take. Most science students took the subject of Biology; fewer students took the subject of Geology. So, all students have to take six compulsory subjects (as contrasted to five in pre-1969 years).
Perhaps in the Arts combination, the students have to take Burmese, English (as in the science combination students). Mathematics may not be compulsory. But they too have to take six subjects. In addition to Mathematics, other subjects would include History, Geography, Economics or Pali language post-1969.
The ILA system was practised for five years when there were only five compulsory subjects for matriculants to take. So, the allocation of up to 20 maximum points for each subject nicely averaged out and ‘round up’ to 100 per cent.
Post-1968 matriculates have to take six subjects. If the ILA system were to be continued to be implemented, the ILA points that could be allocated to each subject if it were to be implemented (it was not) would be around 16.16 maximum points for each subject. The number would be an awkward way to calculate ILA points. Moreover, with each passing year, the number of matriculation students increased. In addition to the anomaly for assigning ILA points to six subjects, the complexities and the sheer number of an increase in student numbers who matriculated would be the intricacies or constraints that could prevent from continuation of the practice of the ILA system post-1968.
The sole criterion for entrance into one’s choice of Universities and Colleges during those years from 1969 to 1976 was the total marks one obtained in the Matric exam. Notably, science combination matriculates can apply for Arts subjects like law, economics, psychology, philosophy and Burmese majors, etc. On the other hand, those who graduated from the Arts ‘stream’ in those years cannot take University courses in science subjects like medicine, engineering, chemistry major, botany major zoology major even if their marks should they be science students would make them eligible to take these subjects. This is in contrast to the ILA system, where a candidate who scores good marks in the Matric exam, mainly with Arts subjects, can take the course in medicine and also other science subjects.
I will briefly state about two matriculants whom I know of to illustrate or exemplify the anomalies of the ‘average marks’ system. In the year 1970, a few of my classmates and I in the 10th standard at the No 6 State High School, Mandalay, matriculated. In that year, the minimum marks needed to get into any of the three Institutes of Medicine were 416 marks out of 600. Ko Ba Shwin, a classmate, obtained 414 marks in the Matric exam. He obtained perhaps two distinctions in the science subjects. He was two marks short of getting into the medical course. His parents were not well-to-do, so they could not send him to Rangoon to take the engineering course at the Rangoon Institute of Technology (RIT) (as it was then called), which he was well-qualified to take if he were to apply. So, apparently, he put his second choice as a Mathematics major in his University application. When I met him in August 1970, his University admission results had just come out. He told me bemoaningly that he made a mistake in his Mathematics matriculation paper regarding ‘cosine’ (in perhaps the trigonometry or geometry section). He said ‘ … if only I did the cosine correctly ..’ (he would have been admitted to the medical course). I might add that he could have become a medical doctor too. Ko Ba Shwin graduated with a Maths major from the Mandalay Arts and Science University (MASU). The last time I heard about him was from a common classmate. He told me that Ko Ba Shwin was working in a Bank in Mandalay. He must have retired by now.
Over ten years later, in the 1980s, a person that I know passed the Matriculation exam with a few distinctions. The person applied for the medical course. The marks that the person obtained were such that ‘they’ just made it to the medical course. Just as Ko Ba Shwin about ten years earlier missed getting into the medical course by two marks, they’ just managed to get into the medical course by meeting the minimum marks. ‘They’ have become a prosperous medical doctor. So, it is sheer luck or chance (or in the case of Ko Ba Shwin, the mistakes in the ‘cosine’ calculations) that determines one’s professional career path.
These are only two examples that I know of, which indicates the anomaly of the ‘average mark’ system determining one’s professional career. If Ko Ba Shwin’s (or maybe several hundred, even a few thousand others like him) application for University admissions were to be decided by the defunct (since 1969) ILA system, he might get admitted to the medical course. But that was and is ‘iffy history’. What is not iffy history, and arguably what is fairer in determining admission to Universities and Colleges, was the ‘Regional College’ system.

Regional College system (1976/77 to 1980-81)
The Burma Socialist Programme Party government faced quite a few student-led demonstrations from 1974 to 1976. Partly due to this, the University students would ‘spread out’ and the then government implemented the Regional College system. Students after matriculation had to study for two years at Regional Colleges in their region. For example, in the Rangoon division (as it then was called), there were two Regional Colleges. The admission to Universities and Colleges during their Regional College years was determined not by the marks obtained in the Matric exam alone. It was determined by the average cumulative marks obtained (1) in the Matric exam, (2) first year marks at Regional Colleges (3) second year marks at Regional Colleges are combined. The cumulative marks in each course obtained are divided by three. Say, the Matriculation marks are 420 marks out of 600. Since there are six subjects in the Matric exam, the average marks obtained for the Matric would be 70 marks. Likewise, the marks obtained in first- and second-year regional colleges are added to the score, and average marks are calculated. A person who matriculated in 1980 told me that he obtained a cumulative average of 64 marks for this trifecta (so to speak) assessment. He applied for Civil Engineering at the Rangoon Institute of Technology but missed it by (0.4) marks (less than half a mark). He got his second-choice geology major at Rangoon Arts and Science University and graduated from it.
I understand that the Chief Editor of The Global New Light of Myanmar had gone through this trifecta assessment and made his first choice as an English major at Rangoon Arts and Science University. Perhaps @editor might wish to write about his Regional College experiences in his usual Wednesday columns.
In the not-so-humble opinion of yours truly, the ILA system and the Regional College system practised in the days of yore are fairer, less anomalous and, shall we say – at times less arbitrary – than the system of what courses a matriculate can take is based solely on marks obtained or failed to obtain in the candidate’s matriculation exams.

Back to average marks again 1982 to 1986, Matriculation exams
The ILA system lasted from 1964 to 1968, about five years. The Regional College system lasted from 1976 to 1981, also about five years. From 1982 to 1986, the system reverted to ‘average marks as sole determinant’ to decide what courses students can take. But before that, to use metaphorically and somewhat mockingly, even – dare I say it – contemptuously, the ‘marriage’ and ‘divorce’ of arts and sciences subjects in the Matriculation or pre-Matriculation years have taken place five times between 1968 and the year 2000. From 1970 to 1978, there was a division of arts and science subjects in the Matriculation exams.
In May 1974, an article appeared in The Working People’s Daily predecessor of The Global New Light of Myanmar. It said, in effect, that the arts and science division in high schools ‘should go’. That was the last sentence of the article. I have forgotten the name of the writer. So, the ‘divorce’ of arts and science subjects in the Matriculation exams stopped, starting in the year 1979. From 1979 to 1986, all matriculate students had to take the following arts/science combined subjects. (1) Burmese (2) English (3) Mathematics (4) Physics-Chemistry (5)Geography-Economics (6) History (The first five subjects are a three-hour exam, and History is a two-hour exam). Hence, the person whom I have mentioned above as ‘just’ reaching the medical course occurred in those years when arts and science were combined, but there were no more students studying at Regional Colleges.

This average marks system, when arts-science subjects were combined, lasted like the ILA system about five years
The ‘divorce’ of arts and science subjects in the pre-matriculation and matriculation years took place again starting from the 1986-87 academic year.

Arts and Science Division again: 1987 to 1991 Matric exams
Starting from the year 1987, lasting to 1991 (or) 1992 there is again a division of arts and science subjects in the Matriculation exams. The division began in the eighth standard. The government-sponsored exams took place. Based on the marks the eighth standard students obtained, they are either assigned to take the science combination or the arts combination in their 9th and 10th standards.
In the science stream (so to speak), the subjects are the compulsory subjects of Burmese, English, Mathematics, Physics, Chemistry and Biology.
There were two ‘sub-streams’ in the Arts combination, so to speak. Those who were allotted to the Arts stream starting from the 9th standard had a choice to choose apart from the compulsory Burmese and English papers either the Economics and Maths combination or the Optional Burmese (OB) and Additional English (AE) combinations. Here, I would state that those who are in the arts ‘sub-stream’ of economics and maths have to take both subjects. A student who passed the Matriculation exam in 1988 told me that as far as the Maths paper during those years was concerned, the science combination and arts combination students had to answer the same paper. However, for those who took the OB and AE combination, their ‘encounter’ with maths ended when they passed the eighth standard.

And whereas those Arts combination of maths-economics can apply to the then Institute of Economics, the OB and AE students could not since both maths and basic economics are necessary for University economics students.
The peculiarity of the system practised during the time of this ‘divorce’ of Arts/Science dichotomy is that once a student has matriculated from the Science stream, he or she could not take Arts subjects at all in University courses. Say a student from the science stream obtained a distinction in English language (75 per cent in the Matric exam), ‘they’ could not take an English major since they matriculated from the science stream. But a student who matriculated from the Arts stream, even if she or he obtained, say, 60 per cent in English or even 55 per cent, can enrol in an English major! Likewise, those who passed from the Science stream, even if their marks qualified them to major in law they could not take the subject. But those who matriculated from the Arts stream, whether their sub-speciality was Economics and Maths or Optional Burmese (OB) and Additional English (AE), could take a law major. Indeed, a matriculant who passed from the Arts stream with OB and AE specialization told me that among the roughly 300 students in the first-year law course that he attended, about 150 were from the maths-economics sub-speciality and 150 were from the OB-AE sub-speciality.
In 1991 or 1992, this division or divorce of Arts/Science subjects came to an end (again).
Incidentally, since 1991, there have been no offerings of the Additional English subject in the Matric exam. Concomitantly, very few students took the Optional Burmese course in recent years. I read in the newspapers that only a single student took the 2024 Grade XII exam with the Optional Burmese subject. I do not know whether or not Optional Burmese was offered as a subject in the 2025 Grade XII exams.

Recombination of Arts subjects and science subjects from the 1991 or 1992 Matric exams to the year 2000
For the fourth time since the year 1970, the division and combination of arts and science subjects took place again, starting from the year 1991 or 1992 and lasting until the year 2000. Since 1969, matriculants have had to take six subjects. Starting from 1991 or 1992, they had to take only five subjects, which were again a combination of arts and science subjects. They were (1) Burmese, (2) English, (3) Mathematics, (4) Biology-Chemistry-Physics (in one three-hour paper!) and (5) Economics-Geography-History in one three-hour paper! Hence, both science and arts subjects were offered in the Matric, unlike those matriculates in the 1987 to 1991/92 period.

From 2001 to current the three main choices of (full) Science/Science/Arts combined and Full Arts
In 2001, a new system came into force for matriculates.
Stream A: full science combination: (1) Myanmar Sar, (2) English, (3) Mathematics, (4) Physics, (5) Chemistry, (6) Biology
Stream B: Science/Arts Combination (1) Myanmar Sar, (2) English, (3) Mathematics, (4) Physics, (5) Chemistry, (6) Economics (Economics is considered an Arts subject) (Those who passed from this combination cannot apply for the medical courses since Biology is not in the curriculum. Contrast this with the 1964 to 1968 situation, where even those from the Arts combination, if their ILA points are high enough, can apply for the medical course.) It was only in 1969 that Biology became a compulsory or optional subject for those matriculation candidates in the science stream. I wrote ‘compulsory-optional’ since, although most students took biology as a sixth science subject, there was at least one alternative subject, Geology, which relatively few students took. I suppose that those who passed from the science combination who took Geology as a ‘compulsory-optional’ so long as they met the minimum marks required could take the medicine course. Not any more post-2001. Of course, both stream A and stream B can apply for the engineering course, but those from stream B cannot apply for the medical course.
Stream C: Full Arts combination (do not know whether this stream is available starting from 2025) Myanmar Sar, Seik Kyike Myanmar Sar (Optional Burmese), English, Geography, History, Economics.
Only a single candidate sat for the Optional Burmese paper in the March 2024 Grade XII exams.)
I would note that starting from 2024, students matriculate not at the tenth standard (now Grade X) but after Grade XII. Since only after students pass the Grade XII exams can they join Universities and Colleges, I wrote that Grade XII as ‘matriculation’ (since 2024).
Although there have been a few changes in the course curriculum of all subjects, both Arts and Sciences, the format (‘thank God’) or thank the concerned educational authorities, there have been no radical changes or reversals in relation to the science/arts division/combination since 2001.
As far as the writer can discern, no person has written either in the Myanmar or English language the gist of and commentary on the changes since 1964 regarding modes of joining Universities and Colleges. Some of the statements here regarding the changes, reversals, are from my memory, and there could be a few inaccuracies, but I trust they have not been substantially or substantively wrong.
I also interviewed or spoke with two persons who passed the Matric when the ILA system was in force (1964 to 1968), three persons when the Regional College system was in force (1976 to 1981), one person when the Arts/Science combination (without the Regional College system) was in force 1982 to 1986, two persons when the Arts/Science division was made (1987 to either 1990 or 1991), one person who passed in the when there was only five subjects in the Matric exam (1991 or 1992 to 2000) I thank the above persons for answering my phone queries.
As stated, this article is mainly past-oriented vis-à-vis Matric exams. I do not want to be ‘pompous’ by quoting philosopher George Santayana (16 December 1863-26 September 1952) and say ‘those who forget the past are condemned to repeat it’. As stated, after about 35 years of chopping and changing, especially as regards Arts/Science combination and division, stability has been achieved since 2001. That is indeed a positive thing, which almost a generation of matriculates were and are privileged (so to speak) to enjoy.

GNLM

What punctuation taught me about language, clarity, and the rhythm of thought

Punctuation isn’t just decoration; it’s choreography. A well-placed exclamation mark can jolt readers to attention, while a modest full stop restores order. In this article, I navigate the fine line between clarity and chaos, revealing how the tiniest typographic symbols – dots, dashes, and squiggles – shape our thoughts, steer our tone, and even betray our intentions. Whether you’re whispering with ellipses or shouting with CAPS and exclamations, English punctuation is a drama worth decoding. And yes… things might get silly.

Punctuation Across the Page: Where Marks Make Meaning
Before dissecting dots and dashes, one must acknowledge their quiet dominion across genres. In the realm of essays, punctuation separates logic from rhetoric, guiding readers through layered argumentation. In articles, it tempos urgency and balances narrative with fact. Research papers rely on precision, where the placement of a colon or semicolon can distinguish methodology from interpretation. And in poetry, punctuation breathes, pauses, interrupts, and seduces; it’s a companion to rhythm, a silhouette to meaning.
Whether the voice is academic, journalistic, poetic, or reflective, punctuation remains the unseen composer. Without it, thought unravels into noise.

Punctuation and Its Purpose in English
In English writing, punctuation marks serve several important purposes:
(a) To make meaning clear
(b) To convey emphasis or seriousness
(c) To prevent ambiguity or misinterpretation
(d) To reflect tone, pause, and rhythm as in spoken language
During my time at the News Agency of Burma (NAB) between 1990 and 1993, while working at the foreign news desk, I had the opportunity to attend journalism courses where these functions of punctuation were not only taught but practically demonstrated through translation exercises and editing assignments. These lessons became part of my editorial muscle memory, and what follows is a brief but structured guide – refreshed in light of modern reference texts such as the Translator’s Reference (Seikku Cho Cho, June 2008).
1. Comma (,)
(a) Separates items in a list:
men, women, and children ran for cover.
(b) Sets off adverbial phrases placed before the main clause:
When they found the enemy had retreated, they occupied the town.
(c) Separates parenthetical elements and appositive phrases:
They visited Bagan, the famous historical site.
(d) Introduces or follows direct speech:
The delegate replied, “That is correct.”
(e) Resolves ambiguity:
To Nyi Nyi, Ko Ko is special.
(Without the comma, the meaning could shift.)
(f) Groups large numbers for readability:
100,000
(Note: Do not use commas for four-digit numbers, years, or address numbers – e.g., 1993, 4321, 1234 Pyi Lan.)
(g) Separates names from titles or qualifications:
Dr Ko Ko, FRCS
(h) Distinguishes city names from township or regional names:
Intagaw, Bago Township
Back in our newsroom at NAB, a misplaced comma could sometimes change the nuance of a foreign policy headline. Our instructor once joked that punctuation, like diplomacy, is all about timing, placement, and tone.

2. Semicolon (;)
(a) Links independent clauses without a conjunction:
Some positions were occupied; some were not.
(b) Connects clauses using conjunctive adverbs such as furthermore, consequently, however:
Speeding is illegal; furthermore, it is dangerous.
(c) Separates complex list items containing internal commas:
The search is for people who can think creatively, who can think for themselves, people who can work on their own ideas, and who can express themselves clearly.
3. Colon (:)
(a) Expands, explains, or clarifies what comes before:
The building was poorly designed: it lacked both function and unity.
(b) Focuses attention on a key word or phrase:
There is only one goal: freedom.
(c) Introduces a list:
Three countries were represented: China, Thailand, and Myanmar.
(d) Separates hours from minutes in time expressions:
8:30 am
4. Full Stop/Period (.)
(a) Ends a complete sentence.
(b) Appears in abbreviations:
A.D., etc., count.
5. Parentheses ( )
(a) Encloses added information, explanations, or clarifications:
Three old ships (now out of commission) will be scrapped.
(b) Provides numeric equivalents of written numbers:
Delivery will be made in thirty (30) days.
(c) Numbers or letters used in outlines or sequences:
(1) (2), (a) (b)
6. Hyphen (-)
(a) Connects prefixes to root words:
pre-renaissance, co-opted
(b) Forms compound words:
president-elect, sister-in-law, good-for-nothing
(c) Avoids ambiguity in compound modifiers:
He is a small-business man.
(Without the hyphen, “small” might wrongly describe “man.”)
(d) Spells compound numbers from 21 to 99:
Thirty-four
(e) Indicates fractional expressions or partial amounts:
a two-thirds majority
(f) Shows ranges:
pages 40–72, decade 1990–99
(g) Connects proper nouns with capital letters:
Yangon–Singapore flight
7. Quotation Marks (“ ”)
(a) Indicates direct speech:
He said, “It will happen.”
(b) Signals special or ironic usage:
He said he was a “businessman,” but he was really a confidence trickster.
8. Ellipsis (…)
(a) Indicates omission of words in a quote or text.
“We must act now… before it’s too late.”
(b) Reflects hesitation, trailing thoughts, or unfinished speech.
“I thought you said… never mind.”
In translation and editorial work, ellipses are tools for subtlety – but overuse can drain clarity or tone. One of our trainers often said, “Too many dots… and the meaning vanishes.”
9. Exclamation Mark (!)
(a) Expresses surprise, strong emotion, or command.
Stop!
That’s amazing!
Help!
We were taught to limit exclamation marks – especially in news stories. “Let the facts scream,” our editor liked to say, “not the punctuation.”
10. Question Mark (?)
(a) Ends a direct question.
What time is it?
Do you understand the assignment?
(b) Used in rhetorical or stylistic questions.
Who doesn’t love a well-punctuated sentence?
A small but mighty mark – our lessons often stressed the importance of not replacing it with a period by mistake, especially in translated interviews.
11. Apostrophe (’)
(a) Shows possession.
Ko Ko’s book, the editor’s decision
(b) Forms contractions.
It’s (it is), doesn’t (does not), we’re (we are)
(c) Occasionally marks plurals of letters or symbols.
Mind your p’s and q’s.
I still recall proofreading a document where “its” and “it’s” were confused – proof that apostrophes can make or break professional writing.
12. Dash (—)
(a) Introduces an abrupt shift or interruption.
She was about to explain – then the power went out.
(b) Replaces commas or parentheses for emphasis or pause.
He loved one thing – punctuation.
The em dash became my silent favourite – it gave freedom without clutter. We used it in features and opinion columns more than in hard news.
13. Slash (/)
(a) Indicates alternatives or paired roles.
and/or, writer/editor, husband/wife
(b) Represents numerical or time-based fractions.
50/50, Monday/Tuesday schedule, 24/7
Though slashes helped condense space, we were advised not to let them substitute clear writing. “Use words unless space demands symbols,” our guidebook warned.
Famous Quotes That Highlight the Power of Punctuation
1. Oscar Wilde
“I have spent most of the day putting in a comma and the rest of the day taking it out.”
— A witty confession of how punctuation, even as small as a comma, can shape meaning and tone.
2. Lynne Truss – Eats, Shoots & Leaves
A panda walks into a café. He orders a sandwich, eats it, then draws a gun and fires two shots in the air.
“Why?” asks the confused waiter. The panda pulls out a badly punctuated wildlife manual and replies: “I’m a panda. Look it up.”
The waiter finds the entry: “Panda. Large black-and-white bear-like mammal, native to China. Eats, shoots and leaves.”
— This now-classic example shows how a single misplaced comma turns a peaceful herbivore into a trigger-happy diner.
3. Virginia Woolf – Mrs Dalloway
“Mrs Dalloway said she would buy the flowers herself.”
— A simple sentence that sets the entire novel in motion. The period here gives it a crisp finality that mirrors Mrs Dalloway’s quiet independence.
4. F Scott Fitzgerald – The Great Gatsby
“So, we beat on, boats against the current, borne back ceaselessly into the past.”
— The commas create a slow, almost tidal rhythm that mirrors the theme of struggle against time and fate.

5. Emily Dickinson
“Hope is the thing with feathers — ”
— Her liberal use of dashes was ahead of her time and conveyed emotional spontaneity and pause, offering a breath between thoughts.
6. Cormac McCarthy – The Road
“When one has nothing left, make ceremonies out of the air and breathe upon them.”
— Notably, McCarthy avoided quotation marks, apostrophes, and even commas, stripping language down to its bare essence. This minimalist style lets silence and tension speak as loudly as any punctuation mark could.
7. Herman Melville – Moby-Dick
“Call me Ishmael”.
— The period gives this three-word sentence full weight. No flair, no comma – just certainty. A perfect example of how restraint in punctuation creates literary gravity.
8. Gertrude Stein
“A comma is a useful thing – like a hinge on a door”.
— From her writing and lectures, this metaphor shows punctuation as a practical structure that allows sentences to swing open — or stay closed.
9. Victor Hugo
He once sent a telegram to his publisher after Les Misérables was released, simply:
“?”
The publisher replied:
“!”
— Possibly the shortest punctuation conversation in literary history, showing both curiosity and celebration.

Conclusion: The Grammar of Thought
“Stop! Danger ahead. Don’t be silly. Do you?” — At first glance, this string of short sentences may seem disjointed or even playful. But read again, with the punctuation fully intact, and they become something else: an urgent warning, a stern rebuke, a teasing dare, and a lingering question. Each mark — full stop, exclamation, period, and question — carries its own emotional charge. This is the true power of punctuation: it transforms meaning, tone, and rhythm without changing a single word.
Back in the early 1990s, while juggling news translations at the foreign desk of the News Agency of Burma and attending journalism training sessions, I began to realize that punctuation was not just mechanical — it was musical. It controlled the pace of a sentence like a conductor’s baton. It inserted silence, hesitation, breath, tension — even revelation. I once spent an entire afternoon debating whether a comma should sit before the word “however”. Like Oscar Wilde, I took it out and put it back in again. Then again.
Emily Dickinson, with her famous dashes, wrote:
“Hope is the thing with feathers — ”
That dash, defying grammar rules, feels like a breath — soft, thoughtful, unresolved — like hope itself.
And in The Great Gatsby, Fitzgerald’s final line:
“So, we beat on, boats against the current, borne back ceaselessly into the past”.
The commas there don’t just separate ideas — they row the sentence forward, creating a rhythm that echoes the very struggle he describes.
We, too, are boats. We beat on — editors, writers, readers — navigating oceans of language. Punctuation is our compass. Our pause. Our push forward.
And so, dear reader, as you write, read, or edit, remember this:
A misplaced comma can stir confusion.
A well-timed dash can deepen thought.
A question mark can open the mind.
Even a lone ellipsis … can invite reflection.
Because punctuation, at its finest, is not decoration — it’s direction.

GNLM

On 18 July 2025, the Ministry of Health officially appointed newly graduated doctors and dental surgeons as government gazetted officers. The ceremony of appointment was held at the Myanmar Convention Centre, Yangon. This day is not only a moment of renewal for the Ministry of Health, but also a highly significant milestone for the country and its people. It marks the day when the torch of compassion, responsibility, and scientific proficiency was passed on to the capable hands of a new generation of medical doctors and dental surgeons. It is a great success for our nation toward a healthy and strong society.
I would like to honour these new doctors as “heroes.” A doctor is someone who can sometimes cure, often relieve, but always must be able to comfort. The Art of Being a Doctor is fundamentally about the ability to comfort. Being a doctor is more than just a title. Doctors are guardians of life, relievers of pain, and symbols of hope for those who suffer.
Since independence, the Ministry of Health has been striving to enhance public health services, from urban hospitals to rural clinics. Generations of doctors have continued to serve with compassion and resilience despite facing numerous hardships. Today, that responsibility has been entrusted to our new doctors, who now step into the healthcare history of Myanmar to write its next chapter. Their road ahead will not always be smooth. There will be sleepless nights, moments of self-doubt, and times when the heavy responsibilities feel overwhelming. But the true measure of a person’s worth is not how they fare in comfort and ease, but how they stand and persevere through hardship and challenges. We all firmly believe that these new doctors will stand strong with integrity, grow with honesty, and lead with compassion.
Wearing the white duty coat is not merely putting on a uniform – it is a commitment. It is a promise to treat everyone with dignity and kindness; to uphold scientific integrity and ethical standards even in unseen moments; and to continue learning humbly and serve devotedly. The nation and its people are relying on them and placing trust and hope in them. So, know that as new doctors, you are not walking this journey alone – you are walking it with your country and its people.
To support the development of these new doctors, the government has been providing advanced training, international collaborations, and modern medical equipment. From 2021 until now, 318 postgraduate students have been sent abroad for further study, and 1,957 participants have been able to attend international conferences and seminars.
It is also important to acknowledge that, following the political events of 2021 and other circumstances, many healthcare workers left public hospitals, leaving the health system under significant strain. In response, the Ministry of Health has worked diligently to ensure that newly graduated doctors can promptly enter the workforce. These efforts have involved various strategies to urgently fill critical gaps in public healthcare delivery.
To make sure that the public receives the best possible healthcare, the Ministry of Health is working to follow the guidance of the Head of State, who said, “Every public hospital must have a doctor.” We can see that this plan is being put into action.
Doctors who became civil servants in previous years are now being transferred to smaller public hospitals in townships after gaining proper medical experience. These doctors are helping fill important gaps in healthcare services, and we are proud and happy to see their contribution.
At the same time, the government is showing appreciation for the work of healthcare workers. It is helping doctors by building more staff housing and providing support like special allowances, so they can work smoothly and comfortably. Overall, this is a joint effort. When our doctors become stronger and more capable, it is also a success for the country and its people.
A country’s development is not measured by wealth or weapons, but by the health, education, and happiness of its people. That’s why the service of new doctors is part of building the nation. With their own hands, they are helping shape the future of the country.
In conclusion, as new doctors start their journey – whether in big city hospitals or village clinics – they will play an important part in helping the country grow. It is hoped that they will keep a kind heart, grow stronger in their skills, and always remember their duty. The white coat they wear should stand for respect and care, not pride. And in difficult times, they may become a light for others, bringing comfort and healing to those who need it most.

Understanding the divide between progress and regression can unlock the path to personal development and collective success.

At every stage of life, we face a crucial choice: to move forward or fall back, to progress or regress. While the two paths may seem clearly opposed, the difference between them often lies in subtle decisions, shaped by mindset, habits, and environment. Recognizing and aligning this difference isn’t just a mental exercise; it’s a powerful tool that can steer our lives towards self-betterment and broader success. In this essay, drawn from both personal experiences and everyday observations, I explore how an honest awareness of our direction — whether advancing or retreating — can empower us to cultivate resilience, embrace growth, and contribute meaningfully to the world around us.
According to the Oxford English Dictionary, progress is defined as “forward or onward movement towards a destination” or “development towards an improved or more advanced condition”. In contrast, regress or regression refers to “a return to a former or less developed state”. While “progress” implies movement towards growth, improvement, and success, “regress” signals a fallback — often unintentional — to previous states that may be less effective, less informed, or even harmful. In Burmese, “progress” may be best translated as တိုးတက်မှု (toe-tet-hmu), capturing the spirit of advancement or upliftment, while “regress” aligns closely with နောက်ကျခြင်း (naut-kya-jin) or နောက်ပြန်ဆုတ်ခြင်း (naut-pyan-sote-jin), reflecting decline or retreat. Understanding these terms in both English and our native tongue helps us grasp not just their dictionary meanings but also their deeper implications in our personal development journey.
A Personal Journey of Progress: From Folktales to Dictionaries
My own journey of personal development began in earnest during the summer of 1979, after I passed the matriculation examination. With six or seven months of free time before the next phase of education, I was determined not to let the precious interval slip by idly. Encouraged by my mother, I picked up a Burmese folktales booklet by Dr Htin Aung — a title she and my father had studied in their school days. That small volume sparked in me a greater hunger for learning, especially in the realm of language.
Recognizing this drive, my father gave me one of his most treasured possessions: U Tun Nyein’s English-Burmese Dictionary. It became my starting point — not just for vocabulary-building, but for shaping a deeper understanding of the English language. At 16, however, I faced steep challenges. Many of the words and expressions I encountered were far beyond the grasp of my school-level curriculum. I lacked the Oxford Advanced Learner’s Dictionary at that time, a resource I would come to value and use extensively later during my university years, when I majored in English Language and Literature at Rangoon University.
Yet, despite the difficulties, I pressed on. I wrestled with unfamiliar words, copied definitions, built mental flashcards, and slowly but surely, built up a basic yet solid foundation in English. That summer became a quiet turning point. By the time I enrolled in Regional College 1 in Botahtaung in 1980, I could already feel the fruit of my efforts. It was not just a memory of a youthful pastime — it was a clear marker of progress, earned through dedication and discipline. No steps were taken backwards, no signs of regression. Instead, what emerged was a growing sense of capability and confidence — the very essence of what personal development means.
From Foundation to Fulfilment: The Long Arc of Growth
The progress I made during that formative summer did not end with the mastery of new vocabulary or the satisfaction of overcoming academic hurdles. It laid the groundwork for much more — a mindset of persistence, a respect for learning, and a readiness to face unfamiliar challenges. These traits proved invaluable as I continued my studies at university, and later, as I took on diverse roles in life, including working as a seafarer and serving as an editor. Whether navigating the vastness of the sea or the precision of the written word, I came to understand that personal development is not a one-time achievement but a continual process. Each step forward, no matter how small, adds to a larger arc of growth, and even in times of uncertainty, it is the commitment to progress that keeps us from slipping into regression. Looking back, I see how one decision — to use a summer break as a stepping stone — shaped the course of my life in ways I never could have predicted then.
Lifelong Learning at Sea and in the Newsroom
My commitment to progress continued well beyond the classroom. As a seafarer, I seized every opportunity to improve my English on board the vessel. Surrounded by the language of international communication, I immersed myself in the terminology of the sea — learning words and phrases related to navigation, cargo handling, deck and engine operations, and maritime correspondence. Though I served in the humble capacity of an Ordinary Seaman (OS), my growing language skills allowed me to make meaningful contributions. I often provided what I like to call “assists” — borrowing the term from sports — by helping my Burmese officers with English-language correspondence to the shipping company. These contributions were not only appreciated but also reaffirmed my belief that any progress, no matter the role or rank, can lead to real value.
Later, as I took on the role of an editor, I brought the same hunger for growth to my professional life. Editing foreign news stories from agencies like AP, Reuters, TASS, and Yonhap, I never allowed myself to plateau. I refused to stay confined within a “comfort zone”. Instead, I observed, learned, and absorbed everything I could from my senior editors — from word choices to editorial ethics and precision in news language. I saw every article not just as a task to complete, but as an opportunity to improve my craft. I remained consistent, yes — but not stagnant. I advanced in my ability, judgement, and responsibility.
These experiences taught me that progress is not about grand leaps. It is about small, steady steps forward — steps that accumulate and shape not only the individual but also the community they serve. That’s why I hope younger generations will not settle for consistency alone, and certainly not for regression. True personal development demands courage to move beyond comfort zones, to keep learning, adapting, and evolving for the benefit of oneself and the society in which one lives.
Conclusion: Choosing Progress, Not Passivity
Progress or regress — the path we choose defines the life we live. My journey, from a teenage learner wrestling with a dictionary to a seafarer navigating international communication, and later, an editor shaping the national news narrative, is a testament to what consistent effort and a refusal to settle can yield. The difference between moving forward and falling back is not marked by circumstances alone but by our will to grow, even in the face of challenge. I believe each of us holds the power to choose progress, not just for personal gain, but for the betterment of the society we are part of. To the younger generation, my message is simple yet sincere: never stop learning, never cling to comfort, and never let regression become a habit. In forging your own path, let the spirit of progress guide you steadily, purposefully, and relentlessly.
“Small deeds done are better than great deeds planned.”— Peter Marshall
This quote reminds us that progress often begins not with ambition alone, but with action, consistent, quiet, and determined.
သင့်မြတ်လျော်ကန်တဲ့ တိုးတက်မှုဆိုတာ ကိုယ်ကိုတိုင်ကိုသာမက လူမှုအသိုင်းအဝိုင်း တခုလုံးကိုလည်း မြှင့်တင်ပေးနိုင်ပါတယ်။
(True, appropriate progress uplifts not only the individual but also the entire community around them.)

Photo - Medium

Emotional suffering is not merely a fleeting mood or psychological abstraction – it is deeply rooted in our neurobiology. The human brain carries the imprint of past pain within its very circuits, shaping how we perceive the world, regulate emotions, and relate to others.
Eckhart Tolle’s concept of the “pain-body” – a reservoir of accumulated emotional pain – finds striking parallels in neuroscience. In particular, the brain’s limbic system, including the amygdala and hippocampus, encodes emotionally charged experiences. These memories are tagged as significant and can be reactivated by seemingly minor cues, often without conscious awareness. Far from fading over time, these emotional imprints are reinforced through repetition, forming feedback loops that keep old wounds alive in the present.
The pain-body, then, can be understood as a neuro-affective pattern, a system of heightened reactivity that feeds on attention, identification, and the constant replaying of personal narratives. When it is activated, we often feel hijacked: our bodies tense, our minds narrow, and we may behave in ways that feel impulsive or out of character. This happens because the prefrontal cortex, the part of the brain responsible for thoughtful decision-making, becomes inhibited, allowing the emotional brain to take control.
The key to dissolving the pain-body lies in disrupting these loops. Neuroscience points to the role of the anterior cingulate cortex, which governs attention. By cultivating present-moment awareness, we engage in what’s known as “top-down modulation” – the intentional use of higher brain functions to regulate emotional responses. This is not passive mindfulness, but active engagement: paying close attention to the raw sensation of emotion, rather than being swept away by the story we tell about it.
The pain-body is nourished by rumination, projection, and emotional fusion. Feeding it strengthens the brain’s synaptic pathways, making emotional reactivity a default state. Over time, suffering becomes a form of identity. To reverse this, we must learn to be still, not as a form of escape, but as a recalibration of the nervous system. Stillness allows us to step out of the cycle, to feel without becoming fused with what is felt.
True transformation doesn’t come from suppression or struggle. It comes from witnessing. In this act of gentle observation, we cease to feed the pain-body. Without attention, it begins to lose its grip. Compassion and presence become the dominant neural patterns. What emerges is not a life without pain, but a self no longer defined by it.
Let the pain-body starve. Let it shrink without your attention. As its voice fades, may you find a quieter mind, a clearer heart, and a presence grounded not in past suffering, but in the freedom to choose anew.

Why Old Hurts Still Echo – and How to Quiet Them
Painful memories aren’t just “in your head”. They live in your brain’s wiring, waiting for the right moment to flare up. This idea, popularized by writer Eckhart Tolle as the “pain-body,” lines up neatly with what neuroscientists see under the microscope.

How pain gets stored
• The limbic system – especially two almond-sized hubs called the amygdala and hippocampus – tags emotional events as important.
• Each time a similar sight, smell, or phrase pops up, those brain cells fire again.
• The more often they fire, the stronger the connection grows – like a well-trodden path through grass.
Over months or years, these “emotional shortcuts” can hijack the present. A casual remark triggers an outsized reaction; yesterday’s hurt suddenly feels brand-new.

The pain-body in action
When an old wound re-awakens:
1. Body first: Heart races, muscles tense, breath shortens.
2. Mind next: Thoughts narrow, old stories replay (“They always ignore me”).
3. Impulse takes over: We snap, withdraw, or over-explain before we realize what’s happening.
That’s because the brain’s alarm centre (amygdala) has drowned out the wise planner in the front (prefrontal cortex). We’re temporarily running on emotion, not reason.

Breaking the loop
Scientists call the way back “top-down modulation.” In plain English: use the thoughtful part of the brain to calm the reactive part.
• Notice the signal. The moment you feel the surge – name it (“Tight chest… old anger”).
• Shift to sensation. Focus on raw data: the warmth in your face, the thump of your heart. This keeps attention in the present, where the pain-body can’t feed on past stories.
• Breathe and wait. Even 90 seconds of steady breathing lets the chemical storm subside.
• Choose a response. Once calm, the prefrontal cortex switches back on, offering options besides fight, flight, or freeze.
Every time you do this, you weaken the old pathway. Skip the rumination; let the feeling rise and fall without rehearsing the narrative. Starve the pain-body, and it gradually shrinks.

What freedom looks like
The goal isn’t to erase pain – life
will still pinch. Instead, it’s to feel without becoming fused with the feeling. Over time:
• Reactions grow milder and shorter.
• Compassion – for yourself and others – shows up first, not last.
• Choices expand: a pause, a question, a gentle “Let’s talk later.”
Old echoes fade when they’re no longer amplified by our attention. In the new quiet, we can steer by what matters now, not by what once went wrong.
When the past calls, let it go to voicemail. The present moment has better things to say.

GNLM

Photo - Neuroscience News

According to one of the objectives of the Social Affairs of State Administration Council (SAC), “To elevate the Health and Sports sectors inclusive of all the people, improving the longevity and health of the nation”, the Ministry of Health (MOH), Myanmar, laid down the two objectives, to enable every citizen to attain total life expectancy and enjoy longevity of life, and to ensure that every citizen is free from diseases. To do that, the newly appointed medical doctors and dentists are the main implementing human resources.
The Chairman of the State Administration Council, Prime Minister Senior General Min Aung Hlaing, attended the ceremony of appointment of new medical doctors and dentists as Government Gazetted Officers on 18 July 2025 at Myanmar Convention Centre, Yangon. At the ceremony, the SAC Chairman delivered a speech that SAC is prioritizing the objective that “nothing is more important than human life” and is striving to provide accessible and high-quality healthcare services to everyone.
He stressed that public hospitals have been organized to provide full-time emergency patient care, and efforts are being made to minimize out-of-pocket expenses for patients by reducing the costs through effective planning and resource allocation. He noted that in order to improve the overall health standards of the public and to increase life expectancy, it is essential to strengthen the delivery of primary healthcare services. To achieve this, it is important to adequately produce sufficient human resources in the health sector and assign them responsibilities accordingly.
The Chairman of the SAC continued that the State is continuously supporting the improvement of healthcare standards for ethnic nationalities, with the understanding that only with good health can people work and pursue education. He expressed his pleasure for fresher medical doctors and dentists to serve their duties to provide healthcare services to the people, as health personnel are responsible for resolving health problems of the people as much as possible. In implementing public healthcare services, the Senior General unveiled that the State is implementing effective policies and plans based on the country’s resources in order to take preventive measures to stop the outbreak of diseases, as well as provide high-quality medical treatment in case illnesses occur.

The Chairman of the SAC disclosed that the government is placing great emphasis on ensuring that the public can receive medical treatment in a peaceful and comfortable environment. To that end, it is upgrading and renovating public hospitals, constructing new ones, enhancing disease detection and advanced medical care, and consistently supplying medicines and modern medical equipment.
He urged them that emphasis should be placed on actions such as improving nutrition and living conditions, administering preventive vaccinations, analyzing and addressing mortality rates, and implementing relevant measures effectively in the respective regions where responsibilities are assigned. The Chairman of the SAC presented certificates of State gazetted officer appointment to representatives from four medical universities, while the Joint Secretary gave certificates of State gazetted officer appointment to representatives from two medical universities and the University of Dental Medicine.
In the second session of the ceremony, Union Minister for Health Dr Thet Khaing Win said that the medics should follow the professional ethic, medical ethic, and civil rules and ethics. The Union Minister stated the need to be mature and stable, to view everything with a wide perspective, and to have a sense of responsibility and accountability for being government employees, and to apply their skills for the people and show loyalty to the country and people. Myanmar Medical Council President Dr Myo Khin and Myanmar Dental Council President Dr Paing Soe briefed the ethics to be followed by the medical doctors and dentists. The officials presented order letters to be assigned as assignment of Government Gazetted Officers to the 1,259 new medical doctors from different Universities of Medicine and 21 new dentists at the event.
In addition, congratulations to the newly appointed medical doctors and dentists, and your role is pivotal in not only diagnosing and treating but also in providing comfort, guidance, and hope to those in need. Remember, every challenge you face is an opportunity to grow, and every success is a step forward in your journey to make a difference and embrace your responsibilities with confidence and compassion. That’s a significant achievement and testament to years of hard work and dedication. We hope that all of you can bring success and fulfilment to this noble profession.

Reference
The Global New Light of Myanmar Newspaper dated 19 July 2025

At the very heart of the world, Myanmar stands anchored in its millennia-old civilizational roots, bearing witness to a rich and resilient cultural identity. Looking forward, it is the solemn historical duty of every citizen to safeguard, uplift, and advance Myanmar’s cultural legacy, ensuring that more of its heritage sites are recognized globally and that the nation’s distinct Identity continues to shine on the world stage.
The religious and cultural traditions of Myanmar are not mere relics of the past; they are the lifeblood of the nation, intertwining social unity, moral elevation, artistic refinement, and historical depth. By preserving these enduring values, Myanmar reveals to the world a timeless story: that of a nation that, with its own crown, its own throne, and its own sceptre, has for centuries stood with dignity at the crossroads of history and heritage.

Social Value 
The traditional Myanmar Htamin-Wain—the family meal circle – is far more than the mere act of sharing food. It is a cultural inheritance that embodies familial unity, ancestral customs, and deeply held social values. Within this circle, members of the household – elders and youth, parents and children – gather around a shared table, sitting together without distinction of rank or age. Meals are served and enjoyed in common, with every dish shared in a spirit of equality and togetherness.
This sacred tradition is more than a daily ritual; it is a symbol of cohesion. It nurtures love within the family, fosters open dialogue, and strengthens bonds that transcend generations. Welcoming guests into the Htamin-Wain is a gesture of hospitality rooted in heritage, expressing the timeless Myanmar code of graceful generosity.
At its heart, the Htamin-Wain reflects the broader values of Myanmar society: rural unity built upon the foundation of family, reverence for tradition and religion, and a deep-seated ethic of compassion, honesty, and harmonious living. It signifies an egalitarian spirit—where dignity is shared, and respect is given freely to all.
Moreover, Myanmar’s deeply ingrained culture of charity and generosity stands proudly among the highest in the world. Despite being a developing country and one marked by internal conflict, Myanmar consistently ranks at the very top in global indices of giving and selfless contribution. This is no coincidence – it is a reflection of the moral fibre of the Myanmar people.
Though Myanmar may often be labelled a developing nation, or one mired in conflict, the enduring tradition of heartfelt generosity — our timeless culture of giving without hesitation — stands as an unyielding gem, gleaming with the moral clarity of true compassion. These values shall remain, like an unsullied emerald in the mud, a testament to a people rich in faith and humanity, radiant upon the world stage.

The Value of Union Spirit
The Union Spirit stands as the lifeblood and very soul of the Republic of the Union of Myanmar. It embodies the noble sacrifices of the past, the resilience in the face of present-day challenges, and the graceful hopes we hold for a peaceful and prosperous future. The Union is not a mere concept; it is the indispensable foundation upon which the unity, harmony, dignity, and enduring stability of a nation composed of diverse ethnicities, faiths, and cultures rests.
Given Myanmar’s diverse geography, ranging from hills to plains, from forests to rivers—and its multitude of indigenous brothers and sisters of varied ethnicities, traditions, and cultural identities, the Union binds them all as one: siblings born of the same land, nourished by the same waters. Though varied in origin and appearance, they are bound by shared destiny and common heritage.
The Union Spirit exemplifies the power of unity. It calls for the construction of long-term, sustainable progress through collective will, collaborative effort, and a spirit of familial solidarity. In building such a future, every challenge faced by the State must be met and overcome with a renewed commitment to this spirit of unity.
From the days of regaining national independence and sovereignty, to today’s endeavour of building lasting peace across the country and recovering from the devastating blows of natural disasters, the journey must continue under the strength of Union Spirit. It is this spirit that must carry us forward.
Preserving and manifesting this cherished value is not the duty of the government alone. It is a solemn obligation shared by every citizen, every community, and every ethnic group across the nation. It is only through this collective responsibility that the Union shall remain steadfast, and the future of Myanmar be made secure.

Myanmar Values in the Testing Ground
In the aftermath of the 2020 general elections, a grave distortion of democratic principles unfolded. The then-governing administration, along with the Election Commission, engaged in actions that starkly contravened the spirit of a free and fair electoral process. These included the artificial inflation of voter lists through questionable methods, the conduct of voting procedures in certain constituencies in violation of legal frameworks, and a lack of transparency in the collection and declaration of election results.
Such manoeuvres, carried out under the guise of administrative authority, constituted an unlawful attempt to seize the reins of state power by illegitimate means. It was in this critical moment – when the sovereignty of the nation and the very foundations of its democratic order stood at risk – that Tatmadaw (Myanmar Armed Forces), under Article 417 of the Constitution, assumed responsibility for the governance of the country.
In doing so, the State Administration Council (SAC) was formed to safeguard the Union, preserve national sovereignty, and uphold the democratic system that had come under assault. This pivotal juncture became a solemn test of Myanmar’s Union Spirit – a test of its resilience, of its resolve to protect the sanctity of its national values, and of its unwavering commitment to unity, legality, and justice.
At the very same moment, we witness a troubling phenomenon: the deliberate amplification of discord – through divisive ideologies, ethnic tensions, and conflicting political systems – all tactically deployed to inflame conflict rather than to resolve it. These orchestrated efforts exacerbate existing fractures, further deepening the instability within the nation.
Amidst political turbulence, mounting economic challenges, and the shifting balance of power on the global stage, Myanmar continues to struggle for a dignified and resolute standing in the international community. The State Administration Council, as the governing body, has been striving through various means to stabilize the nation’s political landscape, which has been shaken by persistent conflict. With unwavering determination, it continues to advance forward, adhering to its strategic roadmap despite the daunting obstacles.
Yet, due to a range of internal and external provocations—instigations, encouragements, and systematic reinforcements of unrest – the resulting impact has been felt profoundly across the nation. The consequences are far-reaching: from the livelihoods of the people to their access to healthcare and education, the nation’s essential development sectors have suffered both directly and indirectly.
In truth, amid the chaos and disarray, the intrinsic values of Myanmar – those that once served as guiding standards – have begun to fade, growing faint beneath the weight of persistent adversity.
Alongside the prevailing political instability, Myanmar has also been tested by severe natural disasters – events that have challenged not only the nation’s resilience but also its capacity for recovery and reconstruction. In the present era, all nations around the globe are grappling with the intensifying consequences of climate change, manifesting in increasingly extreme and unpredictable weather patterns. Myanmar is no exception.
In May 2023, Cyclone Mocha struck the country with devastating force, followed by the aftermath of Typhoon Yagi in September 2024, whose residual storm clouds brought widespread flooding across vulnerable regions. Each of these events demanded strength, coordination, and endurance from the nation and its people.
Yet nature’s sternest trial came on the afternoon of March 28, 2025, when a powerful earthquake measuring 7.7 on the Richter scale struck Mandalay and surrounding areas. The devastation was indiscriminate. It spared neither rich nor poor, made no distinction of ethnicity, religion, age, or political affiliation. It touched the lives of all humans and animals alike throughout the length and breadth of the country.
In the affected regions, the impact was profound: communities were uprooted, livelihoods disrupted, and critical infrastructure, including roads, bridges, and basic facilities, shattered. Perhaps most heartrending of all was the destruction of sacred and revered heritage – pagodas, monasteries, temples, lakes, and ancient stupas – collapsed and buried beneath the earth they once sanctified. For many, the sorrow was unbearable, the loss beyond consolation.
This, too, stands as a solemn test – a trial set forth by the forces of nature – upon the cherished values of Myanmar. It is a reminder that in moments of great upheaval, the strength of a nation is not only measured by its endurance, but by the unyielding spirit of its people and the sacredness of what they hold dear.
From the very moment the earth ceased its violent tremor, the nation’s highest leadership – headed by the Head of State and senior government officials – swiftly mobilized into action. They conducted immediate on-site inspections of the most severely affected areas and ensured that urgent humanitarian assistance was dispatched without delay. In close coordination with both domestic and international rescue organizations, they worked tirelessly to reach those trapped beneath the rubble and to carry out life-saving interventions with all possible haste.
Temporary shelters were promptly established for the displaced, providing a measure of safety and dignity amidst chaos. Meanwhile, the process of national recovery was set into motion with a structured, multi-phased approach aimed at restoring not only infrastructure but hope.
In the first phase, emergency repairs were undertaken on damaged roads, collapsed bridges, and vital infrastructure, enabling access and connectivity to the afflicted regions. The second phase focused on restoring essential services – communication lines, electrical grids, and water supply systems – thereby reestablishing the basic functionality of daily life.
Finally, in the third phase, structurally unsound buildings were carefully demolished, clearing the way for comprehensive reconstruction efforts. These were not mere restorations, but deliberate steps toward building resilient, long-lasting structures that could stand the test of time and nature.
This systematic response reflects not only the government’s resolve but also the enduring spirit of a people who, even in the aftermath of destruction, choose to rebuild – stronger, safer, and united.
Assistance was received from ASEAN and various international organizations, facilitating the acquisition of technology, expertise, and financial support. Myanmar’s unity and resilience were prominently highlighted in international media, underscoring the steadfast spirit of its people. To ensure sustainable long-term development, revised standards and benchmarks were established for the construction of earthquake-resistant infrastructure. Furthermore, training programs were conducted to enhance human resource capacity in natural disaster risk prevention and management. Efforts to restore religious and cultural heritage also served to uplift public morale, providing psychological strength to communities affected by the earthquake.
“Though the powerful earthquake, measuring 7.7 on the Richter scale, shattered roads, bridges, and sturdy edifices built of brick, stone, and steel into ruins, it found no foothold against the unbreakable spirit of the Myanmar people — undaunted, unwavering, and unyielding amid the rubble.”
The State Administration Council is actively collaborating with the international community to expedite the restoration of damages caused by the earthquake and to build a more resilient and prosperous socio-economic system for the future.
Simultaneously, the State Government continues to advance peacebuilding efforts to resolve ongoing political challenges. Since February 1, 2021, there have been numerous unilateral ceasefire declarations by the Tatmadaw, reflecting a commitment to enduring peace. Following the devastating earthquake in Mandalay on 28 March, the military once again upheld ceasefire measures as a special priority, enabling focused efforts on reconstruction and the welfare of the people.
In furtherance of this commitment, the government convened the Peace Talk-2025 in March and the Peace Forum-2025 in June. These gatherings brought together a broad spectrum of stakeholders: members of the National Unity and Peace Coordination Committee; retired military officers; representatives of the Joint Monitoring Committee (JMC) overseeing ceasefire compliance; delegates from political parties; signatories of the Nationwide Ceasefire Agreement (NCA) from various ethnic armed organizations; dedicated peace practitioners; international guests; diplomats from foreign embassies; scholars and experts; media personnel; officials from union ministries and organizations; university professors; association delegates; and researchers. The broad participation and vigorous dialogue clearly demonstrate the government and people’s strong, shared aspiration for peace.
Accordingly, the Chairman of the State Administration Council and Prime Minister, Senior General Min Aung Hlaing, emphasized during these peace dialogues that, “Peace policies are the essence of the NCA and embody the accumulated wisdom gained through successive peacebuilding efforts. These are immutable truths that must be respected and upheld to consolidate the current peace process. Our ultimate national aspiration is to establish a ‘Union State’ founded on democracy and federalism.”
In light of this, despite the natural disasters confronting Myanmar and the internal and external sabotage threatening the unity of the Union, the government, military, and people are united – like a phoenix rising from the ashes – in their tireless efforts to strengthen the invaluable spirit of union. Together, we endeavour to transform the nation toward a brighter, more harmonious future.

Myanmar’s Future
The State Administration Council, grounded in the principle of a “Self-Reliance Policy,” is steadfastly working in close partnership with the people to build a prosperous and united Union of Myanmar. Looking ahead to December 2025, Myanmar is scheduled to hold a free and fair multiparty general election, representing a critical milestone in the ongoing pursuit of a federal democratic union.
The multiparty democratic system anticipated to emerge from this election is expected to facilitate the effective implementation of power-sharing and resource-sharing mechanisms through legislative institutions, thereby reinforcing the broader national peace process. Beyond its procedural significance, the election embodies the collective aspirations of the populace, representing a pivotal step toward inclusive governance and lasting stability.
The election holds the promise of revitalizing and advancing Myanmar’s distinct national identity, character, and core values, while laying the foundation for a future marked by inclusive growth and opportunity. Through this democratic process, Myanmar seeks to reaffirm its sovereign presence and articulate its national aspirations with clarity and dignity on the international stage.
The election will serve as a vibrant renaissance for Myanmar’s cherished values, restoring their brilliance to paint a hopeful future. The enhancement of these values is inseparable from the progress of Myanmar’s democratic development.
Given the current circumstances, this election cannot be regarded simply as routine. Rather, it represents the threshold to a future Union grounded firmly in democracy and federalism. Passing through this gateway, Myanmar will cultivate constructive political habits, resolving conflicts through dialogue and consensus-building around the political table, and will thus lay the foundations for unity and the elevation of national values.
The forthcoming election represents a critical juncture in Myanmar’s political trajectory, serving as a pivotal bridge toward the establishment of a democratic and federal Union. It may be aptly characterized as a ‘Gateway to Democracy,’ wherein collective aspirations coalesce to pave the way for a renewed and inclusive national future.

Myanmar’s Way — Myanmar’s Future
Myanmar’s path toward a stable and prosperous future is complex and fraught with challenges, requiring sustained commitment to navigate political, social, and economic obstacles while capitalising on emerging opportunities. At the heart of this endeavour lies the successful conduct of a free and fair multiparty democratic general election, which remains fundamental to the country’s democratic transition and long-term development.
As Myanmar progresses along its chosen trajectory toward the implementation of future national strategies, it is imperative to preserve and uphold the country’s historical legacy, foundational political values, economic potential, geographic centrality, religious and cultural heritage, and core social principles. Equally essential is the cultivation of a shared sense of civic responsibility, cooperation, social cohesion, and collective resilience among all citizens – elements that are indispensable to building a strong, unified, and enduring Union.
At this critical juncture, as Myanmar seeks to emerge from the turbulence of recent years, it is essential to embrace the rich diversity of its peoples and cultures as a foundation for national renewal. Advancing toward a stable, peaceful, and prosperous future will require a sustained commitment to inclusive development, harmonious coexistence, and the equitable pursuit of shared progress.
“To safeguard and breathe life into Myanmar’s timeless values and to honour the weight of its pivotal place on the world’s map, we must ignite a fierce patriotic flame and awaken the power of an Active Citizen. It is this very spirit that will rekindle the fading light of our cherished heritage, lifting ‘Myanmar values’ high once again – as we join hands and stride boldly toward the radiant dawn of our nation’s tomorrow.”

GNLM