There is no doubt that the COVID-19 global pandemic has caused more stress to infiltrate everyone’s lives, resulting in a greater push to manage this stress with meditation. Since March of 2020, our society has been saturated with messages to be more mindful- which has consequently led to meditation apps, like Headspace, to boom amidst the pandemic. But is meditation really as beneficial as we are being led to believe it to be?
There is a dark side of meditation that is not often openly discussed. Researchers from Brown University and the University of California performed a study in 2017 that brought to light some less-than-desirable side effects of meditation. The study, which was published in the peer-reviewed journal PLOS ONE, examined 60 meditation practitioners. Based upon the study’s findings, it is possible for meditation to cause flashbacks of traumatic events or to relive negative emotions that have not been fully processed. More than half of the participants claimed to experience social impairment due to feelings of detachment, which made integration back into society difficult. A considerable number of participants reported hallucinations as well as feelings of panic, anxiety, fear, and depression. A handful of similar studies, and various personal accounts scattered across the internet, have echoed these results. These adverse reactions to meditation are common enough that they have been anointed with the name: “the dark night phenomenon.”
Barbara O’Brien, a journalist and student of Zen Buddhism, offers an opinion on this phenomenon from the traditional Buddhist point of view in her article: Buddhist Meditation and the Dark Night.
“A lot of damage can be done when people are pushed into deep states of meditative absorption before they are ready. In a proper monastic setting students get one-on-one time with a teacher who knows them and their particular spiritual challenges personally. Meditation practices may be prescribed for the student, like medicine, that are appropriate for his or her stage of development,” she states. “Unfortunately, in a lot of western retreat experiences everyone gets the same instruction with little or no individual guidance. And if everyone is being pushed into having some satori-palooza, ready or not, this is dangerous. Whatever is clanking about in your id needs to be properly processed, and this can take time.”
Barbara O’Brien
The journalist goes on to suggest that these “dark night phenomena” are often the result of “a combination of improper preparation and incompetent or no guidance.” She also explains that Buddhists define meditation as a sacred practice developed over millennia used to reach one’s full potential and enlightenment. Traditional meditation is not intended to merely be a relaxation technique, but stress reduction is a side effect.
“I hope this discussion does not deter you from meditating but rather helps you make more sensible meditation choices. I don’t recommend intensive retreats unless you are prepared to commit to a spiritual practice,” O’Brien writes. “Be clear which one you are doing. And if you are working with a teacher or therapist, which is highly recommended, make sure that person is clear which one you are doing also.” O’Brien affirms that the dark night phenomenon “is not something likely to happen to a casual mediator or a beginner student.”
Despite the existence of the dark night phenomenon, numerous studies have been conducted that illustrate the rewards of daily meditation. One such study, performed by Sara Lazar and her team in 2011 at Harvard University, presented evidence that mindful meditation can change the structure of the brain. Lazar discovered that eight weeks of MBSR, or Mindfulness-Based Stress Reduction, increased cortical thickness of the hippocampus and decreased cell volume in the amygdala. In layman’s terms, this means that the part of the brain that controls learning and memory as well as the part that controls anxiety and stress are both positively influenced by meditation. These findings matched participants’ reports of decreased stress-levels and a boost in overall well-being. These praises are reiterated throughout countless scientific reviews.
The positives of meditation brightly outshine any potential negatives. Meditation has a reputation of reducing stress, improving concentration, providing inner peace, and enhancing the overall quality of one’s life. The Mayo Clinic asserts that meditation, although not a replacement for traditional medicine, can be very helpful in the management of symptoms of a multitude of conditions. Such conditions include, but are not limited to: anxiety, asthma, chronic pain, depression, high blood pressure, tension headaches, and even irritable bowel syndrome. Science repeatedly backs up these favorable claims.
Despite all of the praise, the idea of sitting alone with one’s own thoughts and feelings can be intimidating to some. This anxiety and mindset of expecting the worst may be part of the cause of the dark night phenomenon. But there are actually countless types of meditation! Perhaps the most commonly thought of meditations are mantra meditation, mindfulness meditation, and guided meditation- which are often provided by apps like Headspace. But meditation can also be found in other forms, including martial arts and exercise. Qi gong and Tai Chi are such examples; both require the practice of breathing techniques and entering a state of relaxation while performing physical movements. Yoga is another great way to quiet the mind while focusing on the body’s breath and movement through various postures. Prayer is even considered a type of meditation. Something as simple as taking a walk in a peaceful setting can be a type of meditation too. There are meditation practices for literally everyone.
It is absolutely true that the power of calming the mind and focusing on the present moment can have drastic effects. However, with proper research and guidance, mindfulness practices and meditation are perfectly safe. Intention and mindset are very important factors when starting any new endeavor, especially something that can be so life changing as meditation. If one expects negative results, then they will more than likely have a negative experience. The same can be true of having positive expectations, or at least having an open mindset. Westernized minds are not in danger; in fact, science provides overwhelming evidence that they can benefit a great deal from these Eastern practices. After doing the recommended soul searching to ensure meditation is right for you, give Headspace and similar apps a chance. If traditional meditation is not something you are drawn to, there are endless alternatives, like yoga or prayer. During these unprecedented times the world is facing throughout the course of this pandemic, taking a moment or two to reflect and appreciate the present moment, in any form, is highly encouraged.