Jainism & the Default Mode Network: Turning Off the Mental Noise Machine

The Ancient Art of Unthinking in an Overthinking World

Burnout, overthinking, and mental clutter are everywhere. What if the solution was hidden in Jain philosophy? Discover how Samayik, Pratikraman, Maun, and Anitya Bhavana, once seen as rituals, are now proven by neuroscience to quiet the DMN (Default Mode Network) and sharpen your focus.

Introduction

Let’s be honest: when elders asked us to sit quietly for Samayik, do Pratikraman, stay silent in Maun, or reflect on Anitya Bhavana, most of us sighed. It felt ritualistic, outdated, maybe even boring. But what if these ancient Jain practices are not just spiritual routines, but brain-altering tools validated by neuroscience?

Modern research on the Default Mode Network (DMN) shows that practices like mindfulness, forgiveness, and silence can calm mental noise and improve clarity. Jainism taught these centuries ago. In a world of brain fog, burnout, and distraction, these Jain philosophy techniques might be the missing mental hygiene rituals we need today.

The Big Idea- You Don’t Need More Thinking, You Need to Unthink

Modern life has a unique problem; we are drowning in thought. We over-analyse, over-scroll, over-compare. Yet we aren’t getting calmer or wiser but we are getting more anxious and scattered.

Jain philosophy teaches the opposite; the mind doesn’t need more stimulation instead it needs stillness. It needs space and detachment from the mental noise. That’s what “unthinking” really means being mindful of excessive chatter and gently releasing it. Neuroscience agrees that endless loop is driven by your Default Mode Network (DMN).

What Is the Default Mode Network (DMN)?

The DMN is like your brain’s autopilot, active when you are not focused on a task. It lights up during:

• Daydreaming or mind-wandering
• Regretting the past
• Worrying about the future
• Overthinking decisions
• Comparing yourself to others
• Replaying conversations

In short, the DMN is the engine of FOMO (Fear of missing out), anxiety, repetitive negative over-thinking, and self-judgment. Neuroscience shows practices like mindfulness, forgiveness, and silence deactivate this network, increasing clarity and reducing stress. Jainism introduced these ideas centuries ago.

These aren’t just spiritual exercises but they are practical mental well-being techniques. Let’s unpack each one.

Samayik Reframed: The Airplane Mode Ritual

When your phone overheats, you switch on airplane mode to shut out all signals. Jainism applies the same logic to the mind. Samayik is essentially the original “mental airplane mode” which is a period of complete disconnection from distractions to reboot your inner system. In Jain tradition, Sāmāyika literally means attaining self-control or being in zen state. Typically done for 48 minutes daily, it’s a practice of withdrawing from all external activities and cultivating one-pointed concentration and peace.

Think of it as scheduling a meeting with your soul. You pause the world and tune inwards. Here’s how you can do a modern mini Samayik:

FLY-SIT-LAND Framework

• F – Filter: Turn off all digital devices and sensory inputs. Silence notifications, find a quiet spot. You are creating a bubble of zero new information while like putting your brain in flight mode.
• L – Locate: Close your eyes and notice: Where is my mind drifting? Is it replaying a past event? Anticipating something upcoming? Recognise the current “location” of your thoughts.
• Y – Yield: Now, stop resisting the thoughts. Allow them to flow and pass like clouds. Don’t judge them or follow them. Yield control along with you being an observer, not a traffic cop for your mind.

(At this point, your mental “noise level” will start dropping and have essentially disconnected from the incessant external triggers.)

• S – Stillness: Set a timer for 10 minutes. For this window, do nothing except deep breathing and sitting. Whenever your mind tries to wander, gently bring it back to the breath or just the sensation of sitting.
• I – Internal view: Watch whatever thoughts or feelings arise inside you, without grabbing onto them. It’s like watching traffic go by from the roadside and no need to chase any car.
• T – Thank yourself: When the timer ends, acknowledge what you just did. You gave yourself a gift of stillness which is a rare act of self-care in a busy day.
• L – Log off gently: Don’t jump up immediately. Slowly re-introduce sensation and open your eyes, stretch. Notice how the room feels, how you feel. Avoid rushing straight back to your phone or to-do list.
• A – Ask: Check in: What shifted in these 10 minutes? Maybe your heartbeat slowed, your mind feels a tad clearer or lighter. Even if you still feel “foggy”, that’s okay.
• N – Name it: Try to sum up your mental state in one word now perhaps “calm,” “clear,” “foggy,” “restless,” “relieved.” Naming it helps make it concrete.
• D – Debrief: Spend a moment processing what you experienced. What felt easy, what was hard, what surprised you? This short reflection helps your brain integrate the calm state and makes the practice stick better over time.

Scientific payoff: Samayik flips your brain from default-mode to task-positive mode, which is the focused state where the brain slows down. It’s like a system refresh. Even just 10–20 minutes of such mindful stillness practiced regularly can start lowering that background mental noise. In analogy, you have cooled the overheating brain by cutting its wireless chatter.

Pratikraman Reframed: Hitting the Undo Button

Pratikraman, often done in the evening, isn’t about dry ritual but about psychological cleaning. The word literally means “introspection” or “to go back” over one’s actions. Think of it as a daily debrief with yourself, a chance to acknowledge any slip-ups (big or small), apologise (to others or just internally), and reset your intentions. In modern terms, it’s hitting CTRL+Z on the day’s emotional errors.

Neuroscience shows that this kind of deliberate reflection and letting-go has real effects on the brain and body. For instance, holding onto guilt or anger keeps your brain’s alarm centre  and stress response activated. Chronic anger or resentment puts you in fight-or-flight mode elevating heart rate, blood pressure, and stress hormones. Forgiveness, however, flips the off-switch on that stress response. Studies have found that actively forgiving and releasing grudges lowers levels of anxiety, depression and stress, and even improves sleep and heart health.

Pratikraman guides you to do exactly that: confront the day’s hurts and your own mistakes, and release them. It’s like a nightly emotional reset, so you don’t carry that burden forward. Modern psychology has similar practices (think journaling or cognitive behavioral techniques), and research shows reflecting on one’s missteps can improve resilience. You can practice Pratikraman in a secular, brain-hacking way using the CTRL-Z REFLECT method.

CTRL-Z REFLECT Framework

• CTRL: Control your breath. Take a few slow, deep breaths to anchor yourself in the present. Remind yourself: “I am not defined by my worst moments.” This engages your rational brain over the reactive, emotional brain.
• Z: Zoom in on a single emotional glitch or mistake from your day. Don’t list everything that went wrong, just pick the one thing that’s nagging your conscience most. Maybe a sharp word you said, or a promise you didn’t keep. Focus there.

Now, replay and process it:

• R – Recall: What exactly happened? Describe it objectively in your mind. By recalling the event, you move it from an emotional swirl to a concrete story (which the brain can better work with).
• E – Empathise: Step into the other person’s shoes (if your action affected someone) or into your own shoes at the time. Understand why it happened and if you were tired, stressed, scared? Often, seeing the context reduces self-judgment.
• F – Forgive: Extend forgiveness to yourself for this slip. Silently say, “I acknowledge this happened. I release myself from it.” This isn’t letting yourself “off the hook” and it’s acknowledging you are human and can go wrong, just like everyone.
• L – Lighten: As you forgive, take a deep breath and imagine the weight of that guilt lifting off your shoulders.
• E – Express: If possible, express your apology or forgiveness outwardly. In Jain tradition, one might say “Micchami Dukkadam” (a phrase asking for forgiveness) either to the person harmed or in prayer. You can also write a quick journal note or say aloud, “I’m sorry for ___; I will do better.” The expression reinforces your intent and relieves any lingering tension.
• C – Close the loop: Finally, close your eyes and visualise the negative episode neutralizing. Jains believe in clearing karma; you can simply imagine that the incident is now resolved and the page is turned, lesson learned. Resolve to handle it differently next time, and then mentally archive it. It’s done.
• T – Transform: Turn your reflection into a micro-action. Even a tiny shift in habit can lead to meaningful growth.

Scientific payoff: By consciously processing the emotion, you shift the memory from the reactive limbic system to the calmer reasoning centres. You have essentially signalled to your brain that “it’s handled,” so it can turn off the stress alarm. This practice lowers emotional reactivity over time and builds self-awareness and accountability. It’s like performing daily mental antivirus scans and clearing out guilt viruses before they crash your system.

Maun Reframed: The Silent Mode Challenge

For chronic talkers, doom-strollers, and overstimulated minds

Silence isn’t just spiritual; today, it’s a cognitive necessity. In a world of constant chatter, podcasts, chats, notifications; our brains rarely experience real quiet. Jain Maun (vow of silence) is like hitting the mute button or doing a noise detox.

Why does silence matter? Neuroscience shows even short periods of true quiet lower blood pressure and heart rate and can trigger growth of new brain cells in the hippocampus (memory and learning). Silence helps the brain physically and mentally reset.

MUTE-TAP Framework: Practicing Maun

• M – Mouth closed: Commit to no speaking or whispering for a set time.
• U – Unscroll: Remove inputs: no social media, music, podcasts, or calls.
• T – Think less: Notice compulsive thoughts and gently say “not now.”
• E – Eavesdrop: Listen to subtle sounds and your internal monologue without reacting.
• T – Track cravings: Spot impulses to talk or grab your phone; note triggers.
• A – Acknowledge: Recognise urges without acting on them, this builds control.
• P – Pause to feel: After 20 minutes, check your state. Are you calmer, more ordered?

Scientific payoff: Silence reduces Default Mode Network (DMN) activity, improving focus and emotion regulation. Studies show silence can strengthen the prefrontal cortex, enhance memory, and even create new neurons. Even 15 minutes daily can calm inner noise, reset perspective, and boost mental wellbeing.

(Tip: Start small, 15 minutes a day and extend as you grow comfortable.)

Anitya Bhavana Reframed: The Vanishing Point Perspective

For attachment, control, and fear of change

Anitya Bhavana is a classic Jain meditation on temporary understanding that everything, good or bad, eventually passes. Far from pessimistic, it’s a resilience tool. Neuroscience calls it temporal decoupling while stepping back from anxious tunnel vision to see the big picture.

Why practice it? Accepting impermanence reduces anxiety, softens over-attachment, and helps people recover faster from setbacks.

POP-UP DISSOLVE Framework: Practicing Impermanence

• P – Pick: Identify one attachment or fear (person, job, goal).
• O – Observe: Ask, “If this disappeared tomorrow, what am I afraid of?”
• P -Picture: Imagine it gone. Sit with the discomfort; notice emotions arise and fade.
• U – Unlock: Identify the core need underneath (safety, love, identity).
• P – Pause: Return to the present. Look around and ground yourself that right now, you are safe.
• D – Dissolve:  Gently release the grip of control and let go, trusting that impermanence can bring clarity, not chaos.

Scientific payoff: Visualising impermanence reduces anxiety and overreaction to change. It helps emotionally decouple from outcomes, making you steadier when life shifts. Over time, this boosts gratitude and resilience: knowing nothing is permanent helps you cherish what you have and adapt when things change.

What Happens When You Learn to Unthink?

When you practice even one of these techniques daily, your mind becomes clearer and calmer. Mental clutter fades, focus sharpens, and emotional reactions soften. Forgiveness, silence, and reflection create stability and even improve sleep by easing rumination. Over time, these habits quiet the brain’s Default Mode Network, replacing noise with presence. Jainism never asked us to stop thinking; it taught us to stop clinging to thoughts while unthinking is not emptiness, but deliberate clarity and freedom.

Reflection: Let Jain Wisdom Meet Your Brain (Instead of Your Guilt)

I am not Jain by birth, but my parents introduced me to these practices early on like quiet reflection before bed, moments of silence, letting go of attachments. But as I grew, studied, and explored, I realised how closely these simple routines mirrored powerful Jain frameworks like Samayik, Pratikraman, Maun, and Anitya Bhavana.

They taught me to pause, reflect, and release before I even knew the terms for them. Today, I see them less as religious practices and more as mind-tools for a noisy world.

So when someone now says, “Sit for Samayik” or “Do Pratikraman,” I don’t think of ritual instead think of clarity. I think of gifting my mind a few quiet minutes. Whether it’s with a meditation timer, journaling after a long day, or an hour of silence with noise-cancelling headphones, the essence is the same: unplug, observe, let go.

In a culture that celebrates constant doing, I have learned that my biggest breakthroughs often come from doing less. These practices aren’t about disconnecting from life but are about reconnecting with your calmest, clearest self. Try one for a week; 10 minutes of Samayik, a reflective note each night, or even a Sunday hour of silence. Treat it as an experiment, not a rule.

For me, these little practices taught by my parents, rooted in Jain wisdom have become my anchors. And maybe that’s the real superpower: finding stillness in a world that never stops.

References

• Mindfulness and the Brain — Beynex (n.d.)
• The Default Mode Network and Mindfulness — Psychology Today (n.d.)
• Why Silence Is Good for the Brain — The Guardian (n.d.)
• Sāmāyika – Wikipedia — Wikipedia (n.d.)