Mindfulness meditation has captured the interest of both practitioners and scientists alike, offering profound benefits for mental well-being and emotional regulation. Among its many forms, Focused Attention Meditation (FAM) and Open Monitoring Meditation (OMM) stand out as two distinct approaches, each engaging the brain in unique ways. But how exactly do they differ, and what happens in the brain when we practice them?

 

Focused Attention Meditation (FAM): Training the Mind’s Spotlight

FAM directs your attention to a specific target, like the sensation of your breath. This focused approach helps the brain disengage from distractions and develop a heightened sense of intentionality. Neuroscientific studies reveal that FAM strengthens connections within the attention networks of the brain, such as the dorsolateral prefrontal cortex (dlPFC) and visual cortex. These regions are responsible for maintaining focus and regulating attention, making FAM an ideal practice for improving concentration and productivity.

 

Open Monitoring Meditation (OMM): Observing Without Judgment

OMM, on the other hand, takes a more expansive approach. Instead of focusing on a single target, practitioners maintain a non-reactive and non-judgmental awareness of whatever arises—thoughts, feelings, or sensations. This practice promotes detachment from autobiographical memories and reduces reactivity to emotional triggers. Research shows that OMM reduces activity in the brain’s Default Mode Network (DMN), specifically in memory-related regions like the retrosplenial cortex (RSC) and hippocampus. This decrease in DMN activity fosters a sense of detachment from self-referential thoughts, helping individuals stay present in the moment.

 

The Shared Impact: Sustained After-Effects

Both FAM and OMM extend their benefits beyond the meditation session. Studies suggest that reductions in DMN activity persist even after meditation, contributing to decreased mind-wandering and improved emotional regulation in daily life.

 

Why It Matters

Understanding the neural mechanisms of FAM and OMM provides a glimpse into the transformative potential of mindfulness practices. Whether you’re looking to sharpen your focus or cultivate emotional resilience, these techniques offer distinct pathways to mental clarity and well-being.

Explore mindfulness as a tool for rewiring the brain, and let these practices guide you toward a more centred and balanced life.

 

Fujino, M., Ueda, Y., Mizuhara, H., & Saiki, J. (2018). Open monitoring meditation reduces the involvement of brain regions related to memory function. Scientific Reports, 8(1), 9968. https://doi.org/10.1038/s41598-018-28274-4