When you're not doing anything in particular, your brain is still busy. It's running the default mode network (DMN)—a set of brain regions that activate when you're not focused on the external world. This network generates mind-wandering, self-referential thinking, remembering the past, imagining the future, and worrying about what others think of you.
For meditators, the DMN is particularly interesting because it's the neural basis of much of what meditation aims to address. And research shows that meditation substantially changes how this network operates.
What the Default Mode Network Is
The Discovery
The finding: Researchers noticed certain brain regions that activate when people aren't doing tasks.
The expectation: They expected the brain to "rest" during breaks.
The surprise: Instead, a specific network consistently activated.
The Regions
Medial prefrontal cortex: Self-referential thinking, thinking about yourself.
Posterior cingulate cortex: Central hub, integrating information.
Lateral temporal cortex: Semantic memory, social processing.
Angular gyrus: Integrating different types of information.
What It Does
Mind-wandering: Spontaneous, undirected thought.
Self-referential thinking: Thoughts about "me"—my past, my future, what others think of me.
Social cognition: Thinking about others, relationships, social dynamics.
Memory and future planning: Remembering past, imagining future scenarios.
The DMN and Suffering
The Wandering Mind Problem
The research: Killingsworth and Gilbert's famous study showed people's minds wander about 47% of the time.
The finding: Mind-wandering correlates with lower happiness.
The quote: "A wandering mind is an unhappy mind."
Self-Referential Rumination
The pattern: Repetitive thoughts about self, problems, failures.
The connection: Linked to depression and anxiety.
The generator: The DMN is where this happens.
The Narrative Self
The construction: DMN creates and maintains the story of "me."
The problem: This story is often inaccurate and creates suffering.
The identification: We mistake the story for who we are.
Past Regret and Future Anxiety
The activity: DMN pulls to past ("what if I had...") and future ("what if...").
The cost: Misses the present moment.
The pattern: Regret and anxiety cycle.
How Meditation Affects the DMN
Reduced Activity
The finding: During meditation, DMN activity decreases.
The experience: Less mind-wandering, less self-referential thought.
The mechanism: Attention is focused elsewhere.
Changed Connectivity
The network: DMN has connections between regions.
The finding: Meditation changes how these regions connect.
The implication: The network operates differently.
Faster Deactivation
The process: When attention is needed, DMN should quiet.
The finding: Meditators show faster DMN deactivation.
The practical: Quicker to focus, less interference from wandering.
Co-Activation Changes
The finding: In meditators, DMN and attention networks show different relationship.
The pattern: Better coordination between networks.
The implication: More control over where attention goes.
Experienced Meditators
Long-Term Practice Effects
The finding: Experienced meditators show different DMN patterns even at rest.
The trait: Changes persist outside of meditation.
The implication: Practice creates lasting shifts.
Reduced Self-Referential Processing
The finding: Less automatic self-focused thinking.
The experience: Less caught up in narrative self.
Brewer's Research
The researcher: Judson Brewer has extensively studied DMN and meditation.
The findings: Experienced meditators have quieter DMN during meditation and at rest.
The insight: They can recognize and let go of self-referential thought.
Different Meditation Types
Focused Attention
The practice: Concentration on single object (breath, etc.).
The effect: Strong DMN suppression during practice.
The mechanism: Attention network overrides default mode.
Open Monitoring
The practice: Awareness of whatever arises without focus.
The effect: Different DMN pattern—aware of wandering without engaging.
The sophistication: Can observe DMN activity without being captured.
Loving-Kindness
The practice: Generating warmth and compassion.
The effect: Different pattern—some self-reference but positive.
The distinction: Not all self-referential thought is problematic.
The "Quiet Mind" Experience
What It Feels Like
The experience: Gaps in the narrative. Space between thoughts.
The quality: Present, clear, not caught in story.
Not Eliminating Thought
The nuance: DMN changes don't mean no thoughts.
The shift: Less automatic, less sticky, more choice.
The freedom: Thoughts arise but don't capture.
The Observer Shift
The experience: Watching thoughts rather than being them.
The basis: Activating attention networks while DMN active.
The capacity: Seeing the wandering without following.
Practical Implications
Why Meditation Works
The mechanism: Directly addresses the neural basis of wandering mind.
The training: Practice in not following default mode.
The development: New patterns become habitual.
Recognizing Wandering
The skill: Noticing when DMN has taken over.
The practice: This recognition is the practice.
The moment: The moment of noticing is freedom.
Not Fighting the DMN
The approach: Not trying to kill the default mode.
The skill: Noticing and not engaging.
The acceptance: The network does what it does; you don't have to follow.
Building New Defaults
The plasticity: Brain changes with practice.
The rewiring: New patterns become the new default.
The time: Requires consistent practice over time.
Beyond Meditation
Daily Life Applications
The transfer: DMN changes affect all of life, not just meditation.
The practical: Less lost in thought during daily activities.
The presence: More available to actual experience.
Relationships
The improvement: Less caught in self-referential thinking during interactions.
The presence: Actually listening, actually present.
Creativity
The nuance: Some DMN activity supports creativity.
The balance: Not eliminating but gaining control.
The access: Using imagination intentionally rather than being used by it.
Research Highlights
Brewer et al. (2011)
The study: Compared experienced meditators to novices during meditation.
The finding: Experienced meditators had less DMN activity and different connectivity.
The insight: Practice produces lasting changes.
Garrison et al. (2015)
The study: Real-time brain feedback during meditation.
The finding: Meditators could learn to down-regulate DMN with feedback.
The implication: The skill is trainable.
Hasenkamp et al. (2012)
The study: What happens when meditators notice mind wandering.
The finding: Specific brain pattern during moment of noticing.
The insight: The recognition moment is key.
Common Questions
"Can I Turn Off My DMN?"
The answer: Not entirely, nor would you want to.
The goal: Change relationship with it, not elimination.
"How Long Until DMN Changes?"
The timeline: State changes happen immediately during practice.
The trait: Lasting changes develop over weeks to months.
"Is Wandering Always Bad?"
The nuance: Some wandering serves purpose—planning, creativity.
The problem: Uncontrolled, repetitive, negative content.
The goal: Choice and awareness, not blank mind.
The Bottom Line
The default mode network is the brain's wandering-mind generator. It creates the self-referential, ruminative thinking that underlies much of human suffering. Meditation directly addresses this:
- Reduces DMN activity during practice
- Changes DMN connectivity
- Creates lasting trait changes in experienced meditators
- Develops ability to notice and not follow wandering
When you practice meditation, you're not just sitting there—you're training your brain to operate differently. The DMN is central to why meditation works and how it produces benefits.
Understanding this can motivate practice: every time you notice mind-wandering and return to the breath, you're rewiring this network.
Return is a meditation timer for training your brain. The neuroscience is clear—practice changes the default mode network. Track your sessions, build the habit, and watch what happens when the wandering mind quiets. Download Return on the App Store.