The Wisdom of Transcendentalism and the Default Mode Network

In last week's episode of EZ Conversations, I had the pleasure of having an enlightening conversation with Dr. Hosein Kouros-Mehr (Listen Here), and we talked about his book, Breakthrough: Master Your Default Mode and Thrive. It was an incredible discussion as Dr. Kouros-Mehr broke down many aspects of the default mode network and the practices we can build into our daily lives to help manage our overall functioning. Some of the things we covered were gratitude, compassion and a deeper connection to self. Dr. Kouros-Mehr shared his experience of achieving many things yet still feeling unhappy. We explored how we can find this sense of contentment within ourselves and the role ancient spiritual practices play in allowing us to achieve this joy. What stood out to me was having acceptance in our lives.

A theme that emerged during the week was the differentiation between being selfish and self-care. Many people internalize this belief that focusing on their well-being can come across as selfish, but that is conditioning that we learn early on. We can only be available for others if we fill our cups first. The prevalent analogy people use is "put your oxygen mask on first" to drive home the point. Unfortunately, many of us become codependent in our relationships and find it very hard to have a differentiated sense of self to discern where a connection with the self matters the most. Essentially, we can focus on our default mode network through a deeper connection with ourselves and our Higher Power, which is what many ancient principles taught people; unfortunately, these principles have been misconstrued or dispensed with altogether. The compassion that Dr. Kouros-Mehr and I discussed must start with ourselves before we can offer it to anyone else. When we are in this state of contentment, we can start to be grateful for all the little things.

Another idea that emerged for me was while reading Ralph Waldo Emerson's essays, which focused on Transcendentalists and the importance of individualism, intuition, and a direct connection to the divine. Emerson postulated that people need to transcend the limitations posed by the material world and find truth and meaning through spiritual and philosophical pursuits. As Dr. Kouros-Mehr and I discussed during the podcast episode, we can find meaning and a deeper connection with the self once we understand our default mode network. Therefore, in this week's edition of EZ Reflections, I wanted to provide practical insights on how we can gain a deeper understanding of the default mode network with a focus on self-care while using Ralph Waldo Emerson's wisdom.

1. Understanding the Default Mode Network (DMN)

• What is the DMN? The Default Mode Network (DMN) is a network of brain regions active during passive rest, daydreaming, self-reflection, and introspection. It is most active when we are not focused on the external environment and instead engage in internally directed thought processes.

• Self-Care and the DMN Self-care, in the context of the DMN, involves allowing the mind to enter this state of rest and introspection. Meditation, journaling, and quiet reflection can engage the DMN, helping the brain process emotions, memories, and experiences.

2. Connecting DMN and Emerson's Transcendentalism

• Transcendentalism and Inner Reflection Emerson's transcendentalism emphasizes the importance of the individual's connection to their inner self and the natural world. Emerson believed that proper understanding and wisdom come from within, advocating for self-reliance, personal intuition, and a deep connection to nature.

• DMN as a Modern Reflection of Emerson's Ideas Engaging the DMN through self-reflection and introspection mirrors Emerson's transcendentalist ideals. By allowing the mind to wander and reflect, individuals can connect more deeply with their inner selves, leading to a greater understanding of their thoughts, feelings, and values. This connection fosters personal growth, aligning with the transcendentalist pursuit of self-knowledge and spiritual development.

3. Benefits for Mental Health

• Emotional Regulation and Self-Understanding Research shows that engaging the DMN is linked to better emotional regulation and self-understanding. A study published in Nature Reviews Neuroscience found that DMN activity is associated with self-referential processing, crucial for understanding one's emotions and maintaining emotional health.

• Mindfulness and Stress Reduction Mindfulness practices, which often engage the DMN, have reduced stress and anxiety. A study published in Social Cognitive and Affective Neuroscience demonstrated that individuals who regularly practice mindfulness meditation show increased DMN activity during rest, associated with reduced stress levels and improved well-being.

• Creativity and Problem-Solving The DMN is also linked to creativity and problem-solving. When the mind is at rest and not focused on external tasks, the DMN helps connect different ideas, leading to creative insights. This aligns with Emerson's belief in the power of intuition and inner wisdom as sources of creative and intellectual growth.

4. Practical Application

• Engage in Regular Reflection: Set aside time for quiet reflection or journaling each day. This practice can help activate the DMN, allowing for deeper self-understanding and emotional processing.

• Practice Mindfulness Meditation Mindfulness meditation is a powerful way to engage the DMN and reduce stress. Even a few minutes of daily practice can help foster a state of calm and introspection.

• Spend Time in Nature Following Emerson's advice, spending time in nature can help you reconnect with yourself and the world around you, activating the DMN and promoting mental well-being.

Sources:

• Buckner, R. L., & Carroll, D. C. (2007). Self-projection and the brain. Trends in Cognitive Sciences, 11(2), 49-57.

• Brewer, J. A., Worhunsky, P. D., Gray, J. R., Tang, Y.-Y., Weber, J., & Kober, H. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences, 108(50), 20254-20259.

• Andrews-Hanna, J. R., Smallwood, J., & Spreng, R. N. (2014). The default network and self-generated thought: Component processes, dynamic control, and clinical relevance. Annals of the New York Academy of Sciences, 1316(1), 29-52.

• Whitfield-Gabrieli, S., & Ford, J. M. (2012). Default mode network activity and connectivity in psychopathology. Annual Review of Clinical Psychology, 8, 49-76.

• Mason, M. F., Norton, M. I., Van Horn, J. D., Wegner, D. M., Grafton, S. T., & Macrae, C. N. (2007). Wandering minds: The default network and stimulus-independent thought. Science, 315(5810), 393-395.
  

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