The Unexpected Consequences of Meditation

Meditation has long been touted as beneficial for our well-being, but we don’t hear too much about the unexpected consequences. As with anything, meditation isn’t for everyone, nor is it solely a positive experience. And this is coming from a Reiki Master, Yoga Teacher, and Psychotherapy student. 

The mindfulness industry has done well moving the practice out of the exotic realms and superstitious phenomena to be valued as a path to enlightenment, deeper understanding of the world, or simply to feel more peaceful. Unfortunately, spiritual capitalism has made our society feel it is necessary for a fulfilling life.

To be transparent, I enjoy a practice of daily meditation. It continuously evolves, is flexible, and has certainly overall been a beneficial tool in my life. However, speaking to others and researching peer-reviewed journals for application in clinical counselling settings, I have also reflected that meditation isn’t without side effects, sometimes serious.

Of the very small pile of articles on the negative effects of meditation, psychiatric complications such as anxiety, depression, mania, and psychosis affected patients with no prior history of mental illness, adolescents, and seasoned meditators (Farias & Wikholm, 2015, Pamo, 2016). A formidable question arises, of the plethora of research on the positive effects of meditation, were clinicians not reporting the adverse effects or were patients not disclosing it? 

Often, clients have been told it is a release of blocked energy, old wounds resurfacing to heal, or the shedding of the illusion of the Ego self. Sometimes, one can even descend into downward spirals to decipher meaning. Clients are told to keep meditating and it will dissolve. While this may or may not be true, this still requires proper and safe processing with a licensed professional for ethical treatment. Unleashing old wounds or trauma is indeed painful and deserves and needs to be addressed in the open, not in isolation. 

Journeying into the Self, as meditation may promise, can indeed be illuminating, increasing awareness of patterns of behaviour, beliefs and values. However, many other techniques and tools can do the same thing. The important concept to emphasize is that reflection should always help to integrate and ground one more fully in the present material world rather than seclude and isolate one from it. 

Negative meditation effects when reported anecdotally, also suggest frustration, dizziness, confusion, dissociation, with feelings of it being impossible, uncomfortable, and triggering. For seasoned mediators and adolescents in particular, it may bring up emotional disturbances that they can’t deal with (Farias & Wikholm, 2015). For example, without critical insight, mania can induce delusions of grandeur that harm the self and others. Other times, it can lead to a psychotic breakdown where one struggles to understand reality and their place in the world. Essentially, without proper care and guidance, meditation can indeed be dangerous for some. 

Whether mild or severe, it feels pertinent to illuminate how the negative effects of meditation exist. Not every one of my meditation practices are positive! I have had experiences with frustration, confusion, nausea and also euphoria - wanting to stay in meditation rather than 'come back to the material world.' In fact, one study examining the effects of meditation from 27 participants attending a retreat reported 63% had at least one negative experience and 7% experienced severe adverse effects (Farias & Wikholm, 2015). 

This is crucial to mention to reduce the self-blame and stigma associated with one’s struggles with meditation. The misleading focus on only the positive benefits of meditation serve to demean and minimize experiences of many, whether mild or severe. There are a range of experiences when we meditate, some positive, some uncomfortable, and some negative. Spirituality is important, but so is critical thinking. Balance and autonomy are essential so one can make choices about their experiences and regulation strategies. 

I hesitated to write this piece, as fear is indeed its own relentless abuser of one’s well-being. However, this information doesn’t serve to deter one from meditation, but serves as information for one’s toolkit to self-care. Meditation when adapted to one’s own needs and goals can be immensely satisfying while also reducing the expectations of some grand transformation. In Cognitive Behavioural Therapy, meditation serves as a Distraction Technique which allows for a calmer body as decision making is impaired when one is in fight, flight or freeze mode. 

Alternatives to meditation for a comprehensive toolkit or, if it’s not right for you (sometimes or ever):

• Breathing in for the count of 3, 4, 5 or 6 seconds, and breathing out for approximately the same amount of time. Intense breathwork practices can induce altered states. You may wish to stick with a more calming practice of matching the inbreath with the outbreath or whatever feels best for you. 

• Yoga: find the style that works best for you. A trauma informed therapist may be beneficial. My clients and I have had experiences with emotion releases (crying, shaking). It is normal but if it grows persistent, please consult your healthcare practitioner. 

• Walking or ‘Forest Bathing.”

• Chi Gong 

• Dancing

• Playing 

• Journaling

• Colouring

• Knitting/Crocheting

• Listening to music

These practices can increase your attention to the present moment (mindfulness) which has numerous benefits for learning, memory, and self-regulation. 

Consequently, if one is to explore meditation, you may or may not experience usual states of consciousness to which psychological theories of the mind are still researching to understand. I encourage everyone to be open about their experiences to reduce societal pressure and stigma. If you can’t meditate, if it is too uncomfortable, or you have encountered an episode, you are truly not alone. Most of us have had a less than positive experience, only a few are talking about it. 

Take good care with your Self-care, 

Email: jacollins1230@gmail.com

Please feel free to reach out to share your experiences or ask any questions, I am happy to help in a confidential correspondence. 

References:

Farias, M., & Wikholm, C. (2015). The Buddha pill: Can meditation change you? Watkins Publishing.

Pamo, D. (Ed.). (2016). Meditating in safety: Raising awareness of mental health issues in relation to meditation practice. Meditation in Safety. https://meditatinginsafety.org.uk/