Who Knew Meditation Can Be Dangerous?

The Hidden Risks of Meditation & How to Practice Safely

Meditation is often praised for its profound benefits—reduced stress, increased self-awareness, emotional regulation, and a greater sense of peace. However, what many people don’t realize is that meditation, like any powerful tool, comes with its own risks, especially when practiced without proper guidance or awareness.

For some, sitting in stillness and observing their thoughts can bring up unresolved trauma, intensify anxiety, or even lead to dissociation. While this doesn’t mean meditation is inherently harmful, it does highlight the importance of practicing in a way that supports your nervous system rather than overwhelms it.

The Risks of Meditation

1. Traumatic Re-experiencing
   Meditation encourages deep self-exploration, which can unearth past traumas or difficult emotions. Re-experiencing involves having sudden and unwanted traumatic memories that intrude into or even seem to replace what's happening now.

2. Dissociation or Depersonalization
   A sense of detachment from oneself or the surrounding environment can occur.

3. Increased Anxiety or Panic
   Certain meditation practices, especially those that involve prolonged stillness, can heighten anxiety in individuals prone to overthinking or who have a history of panic attacks.

4. Spiritual Bypassing
   Meditation can sometimes be misused to bypass difficult emotions instead of working through them. This can delay genuine healing and personal growth.

5. Compromised Executive Dysfunction
   Meditation can sometimes lead to difficulty making decisions, memory lapses, or cognitive impairments.

How to Meditate Safely

1. Start with Short Sessions
   If you're new to meditation or have found it challenging in the past, start with short 5–10 minute sessions instead of long, intense practices. Research suggests that adverse effects are often linked to increased intensity and duration, so easing in gently with sessions less than 20 minutes can create a safer, more supportive experience.

2. Choose the Right Style for You
   Not all meditation practices work for everyone.

   1. Body scan meditation tends to have the fewest adverse effects, offering a gentle way to cultivate awareness and relaxation.

   2. In contrast, focused attention meditation can sometimes lead to unwanted side effects, such as heightened anxiety or emotional distress, especially for those with a history of trauma or overactive thinking.

   3. Open awareness meditation can be challenging for those with unresolved emotions, as it requires the ability to observe thoughts without attachment or judgment. While non-judgment is a key skill cultivated through this practice, it’s important to recognize that this skill itself takes time to develop.

3. Use Grounding Techniques
   Before and after meditation, engage in grounding practices such as mindful breathing, movement, or placing your hands on your body to stay connected to the present moment.

4. Listen to Your Body & Mind
   If meditation feels distressing, pause and reassess, what matters is finding an approach that feels safe and supportive for you. Make sure to discontinue your practice and talk to a medical professional.

5. Seek Support if Needed
   If meditation brings up intense emotions or memories, consider working with a trauma-informed facilitator, therapist, or breathwork guide to help you navigate the process safely.

Breathwork as an Alternative

For those who find traditional meditation challenging, breathwork can be a powerful alternative. Unlike passive meditation, breathwork actively engages the nervous system and provides a structured way to process emotions. It allows for emotional release, supports nervous system regulation, and helps individuals stay present in their bodies.

At LuLuKuMu, we integrate mindful breathwork practices that offer both grounding and emotional processing, helping individuals cultivate inner peace without feeling overwhelmed.

Final Thoughts

Meditation is a beautiful tool, but like any practice, it should be approached with awareness and self-compassion. By recognizing the potential risks and taking steps to create a safe practice, you can experience the benefits of meditation without unnecessary distress.

If meditation has felt overwhelming for you, know that you are not alone. There are many ways to cultivate mindfulness and healing—breathwork, movement, and trauma-informed practices can all be part of your journey.