Taming the Default Mode Network
Raindrops in a stream: The DMN network is like raindrops on the mind
Different Networks in the Brain
As discussed in my previous blog post most of our mental chatter is caused by the DMN. However, It is important to realize that DMN is one aspect of the different networks in the brain and there two other networks in the brain that are equally important.
Broadly the 3 main networks in the brain can be categorized as the following:
1- Default Mode Network (DMN): Responsible for self-referential thoughts & autobiographical information ie mental chatter.
2-Central Executive Network (CEN)- Higher order attentional control and working memory
3- Salience Network (SN): Responsible for switching between DMN and CEN networks. The SN interfaces with external stimuli and monitors internal events in the brain.
Studies have shown that when performing a cognitive task, CEN and SN typically show increase in activation, whereas the default-mode network (DMN) shows decreases in activation.
Strategies for taming the DMN
The key point before anyone begins to try to tame their DMN is that you cannot volitionally stop the DMN. Trying to stop the DMN voluntarily is akin to trying to stop thoughts with the mind. It will not work because the DMN is something that is a part of the mind.
Based on my practice, I suggest a few ways to tame the DMN. The first thing to realize is that studies have shown that DMN gets deactivated when performing a cognitively intense task. The Central Executive Network (CEN) and Salience Network (SN) show the opposite effect by getting activated when performing a cognitively intense task.
The key understanding here is that by selectively activating these networks, especially the SN, which is responsible for dynamic switching between the two networks DMN and CEN, one can step out of the DMN.
Here are a few ideas that one could try to step out of the DMN:
1. Paying attention to sense stimuli carefully:
Remember that the Salience Network (SN) interfaces with the external stimuli, and is responsible for monitoring internal events in the brain. By paying attention to how sense stimuli interact with your mind, you are automatically switching from DMN to SN. This is the basis for a lot of mindfulness practices that you find in eastern spiritual traditions. Paying careful attention to sense stimuli automatically switches the mind from the DMN to SN followed by the activation of CEN. This then inactivates the DMN.
The very senses which are responsible for most of the chaos and confusion in our lives, are ironically the gateways to silence the DMN. By following the sense stimuli and paying careful attention to how these interact with our brain we can step out of the DMN.
Examples to try
Tasting a fruit or Candy
Try eating a fruit or candy and pay careful attention to the sensation of eating without making any judgements on taste/flavor/shape etc. If you pay attention without jumping to conceptual thought you will notice that the DMN is inactive during the very process of being attentive.
Seeing a flower
If you try watching a flower with complete attention, and without conceptual thought interfering you will see that the flower needs no label. It is just a flower. The naming and categorization comes afterwards.
Flower
Hearing a sound
Try listening to a simple sound, a ringing bell or raindrops or someones footsteps. Follow the sound to the source by paying careful attention to the process of hearing and it’s contact with your consciousness.
Touching
Try touching a piece of rock, a cloth or even your own skin. Try not to engage with conceptual thought as you go through the process. Or try drawing on a piece of paper mindfully while you feel the sensation of your skin touching the paper. Pay attention to the sensation of touch without labeling it.
Smell
Smell your morning coffee or tea. Notice how the very act of smelling stops the DMN and changes the state of your mind. Smell the wind during your walk.
Morning Coffee
2. Creating a ritual of your choice:
Numerous studies have shown that having an individualized ritual allows one to be less anxious about their daily life and step out of the DMN.
I would suggest people try creating an altar of fallen flowers/sticks/rocks, lighting a candle every morning mindfully, going on a morning walk in the same place, photograph your favorite places during your walk.
My daily ritual is photographing impermanence. I go to the same place and photograph the same area day after day. This allows me to be very mindful of my photography practice and allows me to step out of my default mode network. I have posted a few images below. Notice how things are always changing all the time even though they look superficially similar.
The bucket might look different depending on seasons but the essential nature of the bucket is unchanged. Our mind is the same.
3. Separating thought from your mind:
One of the biggest issues with an overactive DMN is that people confuse their thinking chattering mind with themselves. It is important to realize, and observe that thoughts are not a part of you. We don’t have to believe every thought that we have in our mind. If we carefully observe our thoughts we will soon realize that most of our thoughts are useless. In my practice, I have found that almost 95% of my thoughts are useless, and have no relevance to my daily life.
Another analogy is to think of the DMN as raindrops on the stream. The essential nature of the stream (our mind) is calm but the raindrops in the stream give the impression of chaos and randomness. Underneath all the raindrops the stream is essentially calm.
4. Being Aware of your thoughts as they arise:
In this practice, which requires training in focused attention, one sees thoughts as they arise in your mind. You practice attention on a particular object (breath) to the exclusivity of others. One you gain some facility with this practice, you will be able to see thoughts as they arise in your mind.
5. Focusing on the Witness of Thoughts.
In this practice, the practitioner i.e. you, focus on what or who is Witnessing your thoughts. For you to recognize a thought, the implication is that there is someone who knows this particular thought. Then you focus your attention on the knower of this thought.
Vulture flying: The essential nature of the mind is boundless and free.
References
The brain's default mode network. Annu Rev Neurosci 2015 Jul 8;38:433-47.
Large-Scale Brain Networks in Cognition: Emerging Principles; Vinod Menon PhD.
Anxiety and ritualization: Can attention discriminate compulsion from routine? doi: 10.1080/19420889.2016.1174799.
Effects of Anxiety on Spontaneous Ritualized Behavior. Curr Biol 2015 Jul 20;25(14):1892-7. doi: 10.1016/j.cub.2015.05.049.Epub 2015 Jun 18.