Neuroscience of Mindfulness - DMN and TPN - A YTL Research Highlight

Neuroscience and Mindfulness - DMN & TPN

In "The Power of Now," Eckhart Tolle discusses how the ego focuses on the past and future, often ignoring the present moment, leading to dysfunction. Neuroscience supports this concept; we will examine the relationship between the brain's default mode network (DMN) and the task-positive network (TPN) as they are very relevant to our work in Yoga Therapy. The DMN, also known as the 'resting state network,' is a group of brain regions active when a person is not focused on the outside world and the brain is "at rest." The TPN is a network of brain regions that are active when a person is engaged in a task requiring attention and focus.

The Ego

The ego is complex, and most contemplative schools of thought have various forms of ego regardless of their Western or Eastern roots. In this article, we recognize the two universal forms, and focus on the latter form (2).

1. A health-supportive, thriving ego affords us the moxie to defend ourselves in the face of injustice, reminding us that we are worthy, helps us to recognize and find contentment in our accomplishments, or nudges us to aspire to and pursue big plans out of our everyday purview. We need this type of ego to thrive and is not the type of ego we focus on in the spiritual endeavor of ego-reduction.
2. A self-destructive ego has a preoccupation with the past and the future. Hallmarks are attachment and magnified identification with a past sense of accomplishment, real or perceived, and a preoccupation with a future that is unrealistic in relation to the person's current situation. The focus on a past and future that is not aligned with the reality of one's life may lead to attention seeking, self-centeredness, competitiveness, jealousy, irreverence, and other traits that isolate the ego-maniac from family, community, and society. This is the type of ego that all spiritual traditions instruct to reduce, and this is the form which Tolle refers to as the "ego mode." From a neuroscience perspective, it is a downward spiral involving several brain centers; of particular interest in current neuroscience research is overactivity in the DMN.

Default Mode Network (DMN)

The neuroanatomical view of the Default Mode Network (DMN) consists of two major subsystems and involves brain regions such as the dorsal medial prefrontal cortex (dMPFC), medial prefrontal cortex, and ventral medial prefrontal cortex (vMPFC). Together, this network makes up roughly 90% of the functional activity of the brain, as measured in energy terms - so to say the brain is "at rest" is misleading. The DMN is active during rest, self-referential thinking, autobiographical processing (useful in trauma resolution therapy), memory retrieval, daydreaming, and mind-wandering -- all healthy when done in moderation and at appropriate times. When we dwell on past events or anticipate future ones, the DMN is highly active. While DMN activity is beneficial for self-reflection and planning, overactivity can lead to stress, emotional distress, impulsivity, low tolerance to distress, and over time, cognitive decline impairing memory and executive functions—this is what Tolle refers to as the mind being dysfunctional.

Task-Positive Network (TPN)

The Task-Positive Network (TPN) includes brain regions like the dorsolateral prefrontal cortex (dLPFC) and dorsal anterior cingulate cortex (dACC), which are engaged during tasks requiring focused attention and goal-directed behavior. It also engages brain regions involved in sensory processing (perceiving and interpreting sensory information) and executive functions such as planning, decision-making, and impulse control. Activation of the TPN helps manage attention and enhances cognitive control, such as maintaining focus on tasks, problem-solving, and regulating emotional responses.

Mindfulness Research: Shifting Dominance of Activity in DMN to TPN

Studies have shown that overactivity and changes in the DMN's connectivity to other networks are linked to anxiety, cognitive decline, and neurocognitive disorders, including major depressive disorder characterized by rumination (Bremer et al., 2022). Overactivity of the DMN is also implicated in substance use disorders (Fahmy et al., 2019). Substance use alters the connectivity of the default mode network (DMN), impacting cognitive and emotional processing. The effects of acute and chronic substance use on the DMN are different. Abnormal connectivity between the DMN and other brain regions and reduction of interaction between the networks affect personal decision-making, impair self-regulation, promote cravings, and heighten sensitivity to environmental cues, all perpetuating cycles of addiction and increasing the likelihood of relapse in recovery. Understanding the changes in connectivity is crucial for developing effective treatments. Research suggests that reducing the DMN's activity and enhancing its connectivity and coordination with the TPN better supports cognitive control and emotional regulation (Bremer et al., 2022; Berkovich-Ohana et al., 2016; Fahmy et al., 2019). Mindfulness practices and meditation are instrumental in addiction recovery and relapse prevention, pain management (Parisi et al., 2022), emotional regulation, self-regulation, increasing focus, and reducing distractibility (Bremer et al., 2022).

Simply put, the shift from DMN to TPN activity reduces symptoms of anxiety, depression, and stress, and supports addiction recovery by promoting attention to the present moment and improving cognitive and emotional health (Pascoe et al., 2021).

Why It Matters

As a Yoga Therapist, understanding the neuroscience behind ego and present-moment awareness helps with inspiring "buy-in" with your clients—that is, educating your clients creates an incentive to adhere to a dedicated practice required to receive benefits from mindfulness practices since it may take a while to recognize the benefits. Mindfulness and meditation have immense health and wellness benefits but do not happen overnight. Like everything that offers ease and peace, they must be cultivated over time with consistent practice. Just as we water plants and ensure they have sunlight to eventually enjoy the fruits or flowers, our mindfulness and meditation practice requires the same dedication and nurturing through practice.

Berkovich-Ohana, A., Harel, M., Hahamy, A., Arieli, A., & Malach, R. (2016). Alterations in task-induced activity and resting-state fluctuations in visual and DMN areas revealed in long-term meditators. NeuroImage, 135, 125–134. https://doi.org/10.1016/j.neuroimage.2016.04.024

Bremer, B., Wu, Q., Mora Álvarez, M.G. et al. Mindfulness meditation increases default mode, salience, and central executive network connectivity. Sci Rep 12, 13219 (2022). https://doi.org/10.1038/s41598-022-17325-6

Fahmy, R., Wasfi, M., Mamdouh, R., Moussa, K., Wahba, A., Schmitgen, M. M., Kubera, K. M., Wolf, N. D., Sambataro, F., & Wolf, R. C. (2019). Mindfulness-based therapy modulates default-mode network connectivity in patients with opioid dependence. European Neuropsychopharmacology, 29(5), 662-671. https://doi.org/10.1016/j.euroneuro.2019.03.002

Parisi, A., Roberts, R. L., Hanley, A. W., & Garland, E. L. (2022). Mindfulness-Oriented Recovery Enhancement for Addictive Behavior, Psychiatric Distress, and Chronic Pain: A Multilevel Meta-Analysis of Randomized Controlled Trials. Mindfulness, 13(10), 2396–2412. https://doi.org/10.1007/s12671-022-01964-x

Pascoe M. C., de Manincor, M., Tseberja, J., Hallgren, M., Baldwin, P. A., & Parker, A. G. (2021). Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review. Comprehensive Psychoneuroendocrinology, 6, 100037. https:/doi.org/10.1016/j.cpnec.2021.100037