Meditation and the Regulation of the Three Major Brain Networks and Resting-State Brain Activity

Our behavior is directly controlled and influenced by the brain, yet we seldom understand what this incredibly complex little space inside our heads is really like. Before diving into today’s main course—the brain research on meditation—let’s first enjoy some appetizers: a look at a few key networks in the brain.

The human brain often enters a thought state disconnected from external and internal stimuli (SIT), also known as the brain's resting state or "mind-wandering." This plays a crucial role in self-reflection, memory consolidation, and problem-solving. The brain's resting state is primarily associated with three key brain networks: the Default Mode Network (DMN), the Salience Network (SN), and the Frontoparietal Control Network (FPCN). Only when these networks function appropriately and harmoniously can they provide optimal support for the brain's resting state.

The DMN is mainly associated with self-referential thinking and plays a critical role in internal psychological activities. However, if this network is over-connected, it can lead to negative cognitive states. For example, when thinking becomes negative, repetitive (such as obsessing over something), or intrusive, the DMN cannot adapt, leading to emotional disorders such as anxiety and depression. The Salience Network (SN) detects high-motivation internal and external stimuli. Abnormal connectivity in the SN can intensify the internal perception of unpleasant feelings, potentially contributing to rumination or getting stuck in thought patterns. In other words, the connectivity between the DMN and SN needs to be well-regulated and coordinated for a healthier resting brain state.

The good news is that the study article Disrupting The Resting State: Meta-Analytic Evidence That Mindfulness Training Alters Default Mode Network Connectivity by Vago et al., shows that the three major brain networks—DMN, FPCN, and SN—can be coordinated with each other.

Overall, there are two main modes to coordinate these brain networks: one is "top-down," in which the FPCN helps regulate unwanted thoughts; the other is "bottom-up," where changes in excessive DMN connectivity or disruption of SN-DMN coordination automatically reduce rumination.

Mindfulness practice can play a positive role in both of these modes.

Mindfulness refers to paying attention to the present moment without judgment. It is different from Cognitive Behavioral Therapy (CBT), which focuses on challenging dysfunctional thoughts. The goal of mindfulness is to change the relationship with thoughts, rather than directly challenging the thoughts themselves.

Research has shown that mindfulness practice enhances the connectivity between the Midcingulate Cortex (MCC), which is connected to the Salience Network (SN), and the Posterior Cingulate Cortex (PCC), which is connected to the Default Mode Network (DMN). This increase in connectivity enhances the awareness of the entire network, helping to regulate attention more flexibly and manage internal experiences.

At the same time, brain studies of long-term meditators have found that focused attention (FA) meditation can help limit undesirable thoughts by improving attention control. It trains the brain to focus attention on a neutral sensory object, improving top-down cognitive control and enhancing functional connectivity within the Frontoparietal Control Network (FPCN). Networks such as the Default Mode Network (DMN) and Salience Network (SN) are also affected, promoting more flexible psychological regulation and supporting the development of mindfulness skills, creating a snowballing positive cycle.

Therefore, mindfulness training can reorganize brain circuits by affecting key brain networks—namely the Default Mode Network (DMN), the Salience Network (SN), and the Frontoparietal Control Network (FPCN)—reducing negative thinking, altering the resting-state activity of the brain, and promoting the adaptive functioning of brain networks.

In other words, mindfulness training enhances our awareness and provides healthy control over our attention through the regulation of brain network connectivity. This helps us regulate our resting brain state, leading to improved psychological regulation, self-reflection, memory consolidation, and problem-solving.

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