Meditation's Dark Night: Exploring The Risks Of A Seemingly Innocent Practice

Meditation has been practised for thousands of years, and in recent times, it has become increasingly popular as a way to maintain emotional health and manage stress. While meditation is generally considered safe and has many scientifically documented health benefits, some studies have found that it can lead to negative effects in a small percentage of individuals. These negative effects can include increased anxiety and depression, agitation, changes in perception, hallucinations, and more. However, the understanding of the potential risks of meditation is still evolving, and further research is needed to make definitive conclusions about its safety.

Meditation can increase anxiety and depression

Meditation and mindfulness practices are generally considered safe and effective ways to manage stress and anxiety. However, some people have reported negative experiences, including increased anxiety and depression, or even the onset of these conditions for the first time. While these cases are rare, it is important to be aware of the potential risks associated with meditation.

A 2020 review of 83 studies found that about 8% of participants experienced negative effects from meditation practices, with increased anxiety and depression being the most commonly reported issues. Another study by Coventry University in the UK found that about one in 12 people who try meditation experience a worsening of their mental health, including increased anxiety and depression. These figures may even be underestimates, as many studies only record serious negative effects or don't record them at all.

So why does meditation sometimes have the opposite of its intended effect? One theory is that when people try to still their thoughts, their minds can "rebel", resulting in an episode of anxiety or depression. This doesn't mean that meditation is unsafe, but it's important to be aware of this potential risk. It may be advisable for people with severe anxiety or diagnosed anxiety disorders to speak to a healthcare professional before starting a meditation practice, to ensure that it is incorporated into an overall treatment program in a safe and effective way.

It's also important to note that meditation is not a quick fix for anxiety or depression. It takes a long-term, consistent practice to reprogramme neural pathways in the brain and improve emotional regulation. Additionally, the quality of the meditation practice may be a factor, with guided meditation sessions led by a teacher or app narration considered safer than attempting to meditate alone.

It can lead to hallucinations

Meditation has become increasingly popular in Western cultures since the late 1990s. However, with its growing popularity, concerns have been raised about unpleasant or scary meditation experiences, including hallucinations.

A 2017 study by noted meditation researcher Dr. Willoughby Britton and her colleagues interviewed sixty experienced meditators about their unpleasant meditation experiences. These experiences included agitation, depression, changes in perception, and even hallucinations. The study participants reported hallucinations of ghosts, monsters, and heavenly spirits, as well as various sounds and fragrances.

From the perspective of Eastern religions, the occurrence of hallucinations during meditation may be explained by the belief that there is another world where human spirits go after death. People with weak physical constitutions or insufficient yang qi in their bodies may easily "tune into" this other world when they close their eyes to meditate, leading to hallucinations.

While the potential dangers of hallucinations during meditation are often overstated, it is important to be aware of them and take precautions. It is recommended to meditate in a bright, clean, and tidy place, and to avoid underground or damp locations. Additionally, it is advised to keep your eyes slightly open during meditation and to ignore any hallucinations or sounds that may arise.

Overall, meditation is generally considered a safe practice, and the potential benefits of improved emotional health and stress management often outweigh the potential risks of negative experiences.

Meditation can help reduce stress

Meditation has been a practice for thousands of years, with roots in Eastern traditions. In recent times, it has become a popular way to manage stress and improve overall well-being.

Mindfulness Meditation

Mindfulness meditation is a popular technique that involves two main components: attention and acceptance. The attention aspect involves focusing on the present moment, often by directing awareness to one's breath, thoughts, physical sensations, and feelings. The acceptance piece involves observing these feelings and sensations without judgment, letting them go rather than reacting to them. Mindfulness-based therapies and classes often include breathing exercises, yoga, and guided lessons to help individuals become more aware of their body sensations, thoughts, and feelings.

Research on Mindfulness Meditation

A review of over 200 studies found that mindfulness-based therapy was particularly effective in reducing stress, anxiety, and depression. Mindfulness meditation has also been found to positively impact physical health. For example, it may reduce pain, fatigue, and stress in individuals with chronic pain. Other studies suggest that mindfulness may boost the immune system and aid in faster recovery from illnesses like the cold or flu.

Researchers believe that the benefits of mindfulness meditation are linked to its ability to reduce the body's response to stress. Chronic stress can impair the immune system and exacerbate other health issues. By lowering the stress response, mindfulness may have positive downstream effects on various bodily functions.

Psychological scientists have found that mindfulness practices influence two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation.

While meditation, and specifically mindfulness meditation, has been found to be an effective tool for stress reduction, it is important to note that it may not work for everyone. Some individuals may experience negative effects, such as increased anxiety or depression. However, overall, the practice of meditation is generally considered safe and has been shown to have numerous health benefits.

It may not be suitable for children

While meditation has been practised for thousands of years and is often thought of as a path to self-awareness and compassion, it may not be suitable for children.

Meditation has become increasingly popular among children in recent years, with a 2017 US survey finding that the percentage of children aged 4 to 17 who had practised meditation in the previous 12 months increased from 0.6% in 2012 to 5.4% in 2017. This trend has been accompanied by the growing popularity of mindfulness programs in schools, which aim to help students manage stress and anxiety, resolve conflicts, control impulses, and improve resilience, memory, and concentration.

However, there is limited research on the effects of meditation on children, and the impact of these practices on their developing brains is not yet fully understood. While meditation can be a safe and effective way for adults to manage stress and improve emotional health, it may not have the same benefits for children and could potentially cause harm.

One study found that intensive meditation practices, such as those carried out during meditation retreats, can increase the likelihood of negative experiences, including increased anxiety, depression, and stress, as well as unusual experiences like hallucinations. While this study focused on adults, it raises concerns about the potential impact of meditation on children, who may be more susceptible to negative effects.

Furthermore, meditation techniques have been developed to stimulate altered states of consciousness, and these experiences are not always pleasant or blissful. Some meditation practices involve visualizing one's death or focusing on the decomposition of a corpse, which may be disturbing or traumatic for children.

Therefore, while meditation can be a beneficial practice for adults, caution should be exercised when introducing it to children. More research is needed to understand the potential risks and benefits of meditation for this vulnerable population. In the meantime, it is essential to consult with trained professionals and use age-appropriate techniques if considering meditation for children.

Meditation can help manage pain

Meditation has been shown to be an effective way to manage pain, especially when used in conjunction with other treatments. While meditation cannot take away the pain, it can help to change your relationship with it.

Mindfulness Meditation for Pain Relief

Mindfulness meditation is a technique that has been found to significantly reduce pain in experimental and clinical settings. It is a non-elaborative, non-judgmental awareness of the present-moment experience. The goal of mindfulness meditation for pain management is to teach you to adopt a curious mind to explore and investigate the pain. Instead of pushing the pain away, you learn to observe it without judgment. This can help to reduce your sensitivity to pain and change your perception of it.

The Body Scan Technique

One specific mindfulness meditation technique for pain management is the body scan, recommended by stress reduction expert Jon Kabat-Zinn. This involves lying in a comfortable position and focusing on your breathing and any sensations in different parts of your body, starting with your left foot. When your mind wanders, gently bring your focus back without judging yourself. Observe any pain and the thoughts and emotions that come with it, and breathe through it. The goal is not to relieve the pain completely but to get to know it and learn from it so that you can manage it.

Benefits of Meditation for Pain Management

Meditation has been found to be effective in managing both acute and chronic pain. A research review found that mindfulness-based interventions significantly decreased pain intensity in 62.5% of the studies. Another study found that people who used mindfulness techniques for chronic pain management experienced immediate physical and psychological improvements that were still present up to 15 months later.

Meditation has also been shown to be more effective than other pain management techniques in the long term. One study compared the effects of mindfulness techniques and massage therapy on chronic pain. While massage therapy led to an immediate reduction in pain, this was not maintained at the 12-week follow-up. In contrast, people who used mindfulness techniques for pain management did not experience a change in symptoms immediately but reported significant psychological improvements at the 12-week follow-up.

How Meditation Changes the Brain

Meditation has been found to change the shape of the brain, a process known as neuroplasticity. Specifically, it increases cortical thickness (the area of the brain responsible for learning and memory) and gray matter (the area responsible for emotional regulation, planning, and problem-solving). Increased cortical thickness and gray matter can lead to reduced pain sensitivity.

Meditation is a safe and effective way to manage pain, especially when combined with other treatments. It can help to change your relationship with pain by reducing your sensitivity to it and changing your perception of it. With regular practice, meditation can lead to physical and psychological improvements that are maintained over time.

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