In my precious articles I wrote extensively about the benefits of meditation. Unfortunately, as with everything in life, meditation can have adverse effects. In this article we will look at some possible negative outcomes from doing a meditation. However, meditation is without a doubt a practice which brings a lot of benefits, so we will look at ways to reduce the chances of having a negative meditation experience.

Negative experiences include:

  1. Re-living negative memories and emotions. To sit with yourself can be like opening a closet that has never been opened. Traumatic memories can emerge unexpectedly. All meditative practices should be offered in a trauma- sensitive way, but it remains a common occurrence that someone in the class suddenly experience a negative emotional reaction.
  2. Physical side-effects. Headaches, dizziness, fatigue, pains, and abdominal problems can arise.
  3. “Sluggishness” and loss of motivation. Some people experience that the idea of non-attachment causes a loss of interest in activities that used to bring joy.
  4. Intrusive, negative thoughts. Some people may experience negative thoughts that can become obsessive in nature. They start to observe and analyse everything. Some can even develop hallucinations.
  5. Becoming asocial. Some meditators struggle to re- integrate into society, especially after a long retreat.
  6. The “dark night” phenomenon. Shinzen Young, a Buddhist meditation teacher, described this experience as “falling into the pit of the void”. Especially when we have had trauma or depression, prolonged meditation might feel too intense.
  7. Frustration and doubt. We often have expectations about meditation- e.g.  when we get the “monkey mind” (thoughts that do not calm down) we can become frustrated.

Tips to reduce the chances for an unpleasant meditation experience:

  • Know and trust the practice. To meditate is often not pleasant. A different variety of negative emotions and sensations can come up. The idea is that we “sit” with these negative experiences and that we do not avoid them. It is part of the process to feel frustrated at times. To reap to benefits of a meditation practice takes time.
  • Have a skilful teacher. It might be worthwhile to check your teacher’s credentials. Most certification processes are quite rigorous, e.g., to become a certified yoga teacher. But also trust your experience- a skilful teacher will be able to “hold the space” and make you feel safe.
  • Be cautious of meditation if you have underlying mental health problems. If you are aware that you suffer from anxiety, depression, psychosis, or dissociative symptoms, inform your teacher. You should be able to talk to your teacher privately (one on one).
  • Start with shorter sessions. The adverse effects described above typically happens on long, silent retreats.
  • Start with meditations that use objects, the breath, movements etc. It is easier to focus on “something” than nothing.
  • Take a break. There are no rules against getting up and taking a break.

As life goes in general, meditation is still a safe practice which offers us many benefits. It takes time to see the benefits, but if you progressively feel worse, something is probably not right.

Dr Melane Van Zyl

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