I was recently reflecting on the experience of participants in my mindfulness research study,  which leads me to this week’s topic: your default mode network!

The default mode network is your brain network that switches on when you’re not focusing on a particular task – kind of like your brain’s screensaver.

What’s your default?  

Have you noticed where your mind goes to when it’s in “default mode”?  

Does it tend to go to the future – planning, worrying?

Or does it tend to go to the past – ruminating, replaying conversations or events?

Mindfulness offers a way to create more joy and awareness of the present moment, and it can even change your default mode network!

Mindfulness transforms your brain’s default settings 

Research shows that mindfulness training leads to changes in the default mode network, with experienced meditators showing stronger connections between this network and brain areas for awareness and emotional balance.*

Think of it like training your brain’s “letting go” muscle – making it easier to step out of autopilot when you need to.

In my book Mindfulness for Brain Health, I share the brain benefits of mindfulness practices, and tips on creating more mindful moments in your day.

Curious to try? Here are 3 for you to experiment with today!

3 Simple Mindfulness Practices for Brain Health

1️⃣ Mindful Movement Magic 

Next time you go for a walk, notice….

…the sensation of your feet on the ground, 

… the rhythm of your steps,

…the movements of your arms in relation to your rib cage,

…your breath.

Follow this for 5-10 steps.

2️⃣ Breath as Your Brain’s Anchor

Take a seat on a comfortable chair with your hands on your lap. 

Bringing awareness to the sensation of sitting – from the contact of your feet on the ground, your sit bones on the chair, the position of your hands rested on your legs. 

Take a slow deep breath, and then allow your breath to settle to its natural rhythm. 

Notice the flow of air … this could be the sensation of air through your nose, or the rise and fall of your abdomen. 

Follow this for 3-5 breaths.

3️⃣ A Moment of Mindful Meal 

For one of your meals today, take a moment to pay attention to the taste and texture of your food.

Take a long deep inhale, and notice the smell of your food.  

Savour the first bite, and notice with curiosity with how the taste changes with each bite.

Try one of these three practices and notice how it shifts your brain from autopilot to present-moment awareness.

Question for you today 

How did you feel before and after your mindful moment today?  I’d love to hear your reflections 

Wishing you more joyful moments throughout your day, 

Dr Sui Wong

PS –  Get more practical tips on creating mindful moments with my book Mindfulness for Brain Health. It’s currently on OFFER by Amazon UK for the next 2 weeks for 99p on Kindle! It’s also available in paperback, hardcover, and audiobook.

PPS – it’s okay to drift into the future/past when in default mode  This post is about creating choice instead of habitual autopilot, for more joy and presence in your daily life.

*Reference: https://pubmed.ncbi.nlm.nih.gov/35851275/