How does meditation affect default mode network?

Meditation can suppress default mode network (DMN) activity, which is associated with mind wandering, self-talk, and self-referential thought. By anchoring attention, meditation can support more present-focused attention and focus; yoga nidra is described separately as a more defocusing practice rather than a typical focus meditation. 1 2

1. Inner-body or external awareness: Meditation can train attention inward toward bodily sensations or outward toward the environment. Choosing the less natural direction is presented as a way to challenge and train neural circuits, shift DMN activity, and engage neuroplasticity. 3
2. Counter your natural bias: The suggested approach is to assess whether attention is tending inward or outward, then practice in the opposite direction. Huberman says this may produce a larger, more beneficial shift in DMN activity and brain state. 4
3. Presence, mood, and happiness: The discussion links mind wandering with unhappiness and says meditation can help shift the DMN toward greater mindfulness and presence, which are associated with improved mood and happiness. It also describes brief meditation as potentially supporting focus and anxiety management. 5 6 7