The difficult side of meditation: what is rarely talked about

In old Buddhist texts, meditation is not always described as pleasant. Difficult stages are often mentioned: fear, sadness, strange sensations in the body. But when meditation spread in the West as a tool against stress, this side was rarely mentioned.

A study of experienced meditators

In 2017 the researchers Jared Lindahl, Willoughby Britton and colleagues interviewed in depth about 60 meditators and meditation teachers from various Buddhist traditions in the West. They asked not only about good experiences but also about difficult ones.

Participants described a wide range of unpleasant experiences: anxiety and fear, painful memories returning, a feeling that things did not seem real, difficulty sleeping, heightened sensitivity to light and noise. For some these experiences were brief; for others they lasted weeks or months and affected their work or relationships.

How common are they?

A 2020 systematic review by Miguel Farias and colleagues, combining dozens of studies, estimated that about 8 per cent of people who meditate report some unwanted effect, most often anxiety or depression. Most of these effects are mild and pass. The figure depends a great deal on the type of practice: effects seem more frequent in intensive retreats, with many hours of meditation a day, than in short sessions.

Talking about the risks does not mean being against meditation. It means taking it seriously.

Who should take more care

• People with a history of severe trauma, or with conditions such as psychosis or bipolar disorder.
• Those going through a period of strong emotional crisis.
• Those planning an intensive retreat for the first time.

For these people meditation is not necessarily ruled out, but it is better done with the guidance of a professional or a teacher who knows about these difficulties.

Advice for safe practice

1. Start with short sessions and build them up gradually.
2. Keep your eyes open or focus on something external, such as sounds, if inner sensations become too strong.
3. Stop without guilt. There is no obligation to "endure" difficult experiences.
4. Talk to someone if the sensations continue after meditation or get in the way of daily life. A doctor or psychologist can help.