Mowditate
For most people, meditation is a safe practice. But unpleasant feelings, memories, or thoughts may sometimes arise during it. Experiences like these are usually temporary and no cause for concern.
In rare cases, however, the difficulties can become more severe or last longer. Research has described, among other things, severe anxiety or panic, sleep problems, distressing memories, unusually intense physical sensations, and changes in perception or a person’s sense of self.1
An important warning sign is not necessarily that something unpleasant happens once during meditation, but how intense and persistent it is. If difficulties remain outside meditation, become more severe, or affect your sleep, daily life, work, or relationships, you should pause meditation for the time being—or at least reduce it to a level that feels all right again—and seek support.
Professional psychological or medical support is advisable particularly in cases of severe anxiety, persistent low mood, recurring panic reactions, or a lasting sense of being detached from yourself or your surroundings.
There is now also research and specialised support explicitly concerned with difficult experiences related to meditation. The Clinical and Affective Neuroscience Laboratory at Brown University studies such experiences scientifically. Cheetah House offers information and support specifically for people who have had distressing or unusual experiences through meditation. In German-speaking countries, the Institute for Frontier Areas of Psychology and Mental Health (IGPP) offers counselling for spiritual and meditation-induced crises.
Meditation is not meant to prove how much you can endure. Depending on the situation, changing a practice, choosing a different technique, taking a break, or stopping altogether can be just as sensible as continuing.