For decades, gurus have been singing the praises of Meditation as the cure for all of our aches and pains, both mental and physical. It’s been touted as a certain path to tranquility and serenity. And sure, science has acknowledged its benefits. 

But, what if I told you that there might be some unexpected sharks in the serene waters of mediation? Today, let’s dive into the lesser-known pitfalls and dangers. 

What is meditation?

Let's begin by defining meditation. The Oxford Dictionary defines meditation as "the practice of thinking deeply in silence, especially for religious reasons or in order to make your mind calm." 

Scientifically speaking, meditation lights up a specific area in our brain: the left dorsal lateral prefrontal cortex. This cerebral powerhouse equips us to become aware of, focus, and interpret what’s going on in terms of our emotions and bodily sensations and make decisions based on that interpretation. 

What can we do with this enhanced capacity for awareness? 

Here's one example. Picture this: You’re on a first date and start feeling jittery. Through meditation, you have practiced awareness so on this date now, you are aware of your anxious thoughts. Maybe you wonder if he or she will want a second date. Maybe you tell yourself that you’re probably not interesting enough. You might be worried about over sharing or if they will contact you afterward. Your practiced awareness helps you notice these thoughts, observe them, and bring yourself back to the present moment. Then, you can relax and simply enjoy the experience as it unfolds.

What are the benefits of meditation?

Meditation has a variety of health benefits for emotional and physical well-being. Some of its well-known benefits include:

• Reduce stress
• Control anxiety
• Boost immunity
• Manage pain
• Enhance self-awareness and focus
• Improve sleep
• Adjust our state of mind

One effective way to deal with negative thoughts is to acknowledge them during meditation. This can help you address and work on them later, particularly when you are feeling stressed or anxious. After all, in order to fix something, you must first become aware of that thing. 

"Approximately 275 million people meditate around the world." - Mindfulness Box 

The typical meditation practice turns our focus inward to an intentional examination of our thoughts. Ultimately, we expect meditation to bring a sense of calm and clarity while cultivating a deeper connection to ourselves and to the world around us. We expect it to uplift and maintain our well-being. Most of all, we expect it to be safe.

But, not all meditations are smooth sailing.  That's what happened to me.

What happens when meditation doesn't meet our expectations?

As someone who deals with anxiety, I've been practicing meditation for many years. I use it as a tool to reel in my scattered attention, keep my worries in check, and even tackle those pesky aches and pains that crop up as a natural part of aging. Tried and true, it was my secret weapon for maintaining a default state of happiness and optimism. 

But then, a plot twist. 

In walked menopause, and suddenly, I found myself riding an unpredictable hormonal rollercoaster, complete with drastic mood swings and hot flashes that could set my bed sheets on fire. After a few short months, my default state was completely disrupted. 

Depression was new to me. Dark thoughts and feelings of despair alarmed me. 

I couldn’t get through even 5 minutes of my usual meditation practice without sobbing. Striving to focus my attention inward and notice my thoughts, became frightening. The waters were far from serene, with danger lurking beneath the surface of my mind. Old fears were amplified. Irrational thoughts screamed for my attention and started to multiply uncontrollably. I was no longer simply an observer of my thoughts and rumination ruled my daily life.

I started to fall into a deep depression. Meditation was not working. 

Why was meditation exacerbating my problems? Desperate for answers, I reached out to the one person who I knew could make sense of my new reality: Jock Brocas. Jock is a spiritual mentor, grief expert, and world-renowned evidential medium. He's also the founder of the Holistic Community, which includes the Holistic Therapies platform. 

Jock wasn't at all surprised about my experience and advised me to stop my meditation practice immediately. Coincidentally, he was already involved in researching the harmful effects of meditation. Soon after our conversation, he created an episode on his 21 Virtues podcast, to make others aware of these effects.

What are the harmful effects of meditation?

A 2021 study published in Clinical Psychological Science explored the adverse effects of mindfulness-based practices and confirmed that some who practice do experience negative side effects. Some of these side effects are serious and disruptive. The study found that 83% of participants reported at least one related side effect. Of those effects that were lasting, researchers noted that 6% to 14% were associated with hyperarousal and dissociation.

There is very little research on the safety of meditation and the psychological risks. From what we reviewed for this article, it is clear that some people have experienced an increase in anxiety, depression, and in some cases, psychosis. 

Now there's a lot of research supporting the positive effects and benefits of meditation and this article is in no way demonizing the practice. Like any treatment, it's important to know the potential risks and recognize any red flags in your own practice. 

My recent personal experience with it certainly worsened the depression. For me, performing an inward-looking practice caused a daily hyper-awareness of my negative and irrational thoughts. And the more we rehearse things, the more likely they are to become a habit.  

If you recognize that meditation has stopped working for you or that it might be negatively impacting you, and you stop doing it, what is the alternative?

What can you do instead of meditation?

First of all, if you are in distress or experiencing feelings of hopelessness and despair, seek immediate help from a licensed medical professional or contact one of the many mental health hotlines.  

When meditation becomes a source of distress rather than relief, it's essential to pause and reevaluate. 

When you're ready to try something different, the answer lies in redirecting your focus away from the negative thoughts. In general, we must get out of our heads. Free yourself from the confines of your own mind and guide your attention to something outside your mind and away from harmful thoughts. In fact, do something to guide it outside of your body altogether. 

Here are some outward-focused practices you can try for a few minutes throughout your day:

• Observe Your Environment: Start by paying close attention to your surroundings. What objects do you see? What colours, shapes and patterns do you see? This might be looking outside your window, watching your pet, or looking up at the clouds. Find something to look at and observe it and to notice every detail. 
• Walking: Literally, get out of your mind by getting outside. Go for a short easy walk. Take in the sights around you. Look at the horizon ahead. Use your other senses too. Do you smell anything? Do you hear anything? 
• Do an Activity: Immerse yourself in something you find easy to do such as knitting, gardening, colouring, cooking, or reading. This can be anything that is an enjoyable distraction from your thoughts.
• Listening to Music: Try listening to soothing music or nature sounds. Find songs with uplifting beats. Allow the music to elevate your mood or move you into a more peaceful state. You can even dance if that's something you enjoy.

These are only a few of the things you can do to get out of your head. You can probably think of others. 

Final Thoughts

Meditation is a tool that has the potential to deliver peace, insight, balance, and well-being. Yet, as we've discovered, the journey into meditation is not always a clear and calm sail through peaceful waters. It's not for everyone and may not be for anyone all of the time. 

Like any adventure, unexpected challenges can jump into our path. It's up to you to stay alert for any potential challenges.

The next time you get into the lotus position, remember that the experience might not always be what you expected. And that's okay. Just as a diver learns to respect the power of the sea, we, too, learn to respect the power of our own minds and the transformative potential of the practices we use. And sometimes, it is within the stormy waters that we reach the depths of our personal growth.