Default Mode Network
The Default Mode Network (DMN) is a network of brain regions that is particularly active when we are not focused on a task - i.e. when daydreaming, ruminating, remembering or thinking about other people. It is considered the neurobiological substrate of the "wandering mind" and self-awareness. Meditation has been shown to influence the DMN and can reduce excessive rumination.
What is the Default Mode Network?
The Default Mode Network was discovered in the early 2000s when neuroscientists noticed that certain brain regions—including the medial prefrontal cortex, the posterior cingulate cortex, and the hippocampus—are not at rest when nothing is happening. On the contrary: they become more active as soon as a person is not performing a specific task.
What the DMN does
The DMN is closely linked to mental processes centered on the self: autobiographical memory, planning for the future, social cognition (What is the other person thinking?), and self-reflection. This background chatter of the mind isn’t inherently negative—it enables creativity, empathy, and identity. It becomes problematic when it tips over into uncontrolled rumination and self-criticism.
DMN and Meditation
Studies with experienced meditators show significantly reduced activity and altered connectivity in the DMN. Meditation trains the ability to notice the wandering mind and consciously bring attention back—a process that structurally influences the DMN. What Meditation Does to Your Brain explains these connections in depth. Interestingly, the DMN is also significantly subdued during the flow state—a possible reason why flow feels so liberating.
Is the Default Mode Network the opposite of meditation?
Not exactly. The DMN is not a problem per se - it is part of normal brain function. However, meditation helps to regulate the DMN more flexibly so that you don't unconsciously get lost in it. Experienced meditators can specifically switch the DMN on and off.
Is the DMN related to depression?
Yes, this has been well researched. In people with depression, the DMN shows excessive and poorly regulated activity, which correlates with ruminative thinking (rumination). Interventions such as mindfulness meditation, which regulate the DMN, are therefore increasingly being used in psychological treatment.