Earlier this year, I came across an article that I felt was important to share—it explores something we rarely talk about: the dark side of meditation and mindfulness.
We often hear about the benefits of meditation—how it reduces stress, improves focus, and promotes emotional well-being. But there’s another side to the story, one that isn’t discussed nearly enough. Sometimes, meditation can bring up difficult or even harmful experiences. That’s what I want to explore with you today. So, let’s dive in.
The Article That Sparked This
The article is titled “Meditation and Mindfulness Have a Dark Side That We Don’t Talk About.” It begins by referencing a Buddhist text over 1,500 years old—the Dharmatrata Meditation Scripture—which includes descriptions of adverse effects like depression, anxiety, dissociation, and even psychosis after meditation practice.
Fast forward to today: a 2022 study of 953 regular meditators in the U.S. found that more than 10% reported negative effects that significantly impacted their daily lives—and lasted for at least a month.
A 2020 review of over 40 years of research found the most common adverse effects to be anxiety and depression, followed by psychotic or delusional symptoms, depersonalization, and fear or terror.
These findings deserve more attention.
A Few Clarifications
Before we go further, it's important to clarify a few things:
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Study type matters: Many of the studies mentioned are based on self-reported data, not direct observation. That doesn’t mean they aren’t valid—it just means we need to interpret the results carefully.
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Multiple conditions lead to one result: For example, if we take a look at insomnia, the cause is rarely just one thing. Lack of exercise, poor diet, stress, screen time—many factors can contribute to the outcome. Keep that in mind when we consider some of the side effects of meditation.
After 27 years of Zen practice, I’ve seen some of these side effects firsthand—in others and in myself. So I want to share five key insights to help you avoid going down the dark path of meditation and mindfulness.
1. Be Clear on Why You’re Practicing
This is something I bring up often: Why are you meditating?
Many people turn to meditation as a way to escape their lives—to avoid discomfort, difficult emotions, or unresolved trauma. But using meditation as an escape can lead to emotional and psychological consequences.
So before you sit, get clear on your intention. Are you meditating to wake up in this moment and perceive the truth? Or are you trying to run away?
2. Understand There Are Many Kinds of Meditation
Not all meditation is the same. There’s concentration meditation, visualization, past life regression, altered states, and Zen or clear-mind meditation. Each of these approaches can lead to very different experiences—and side effects.
Over the years, I’ve met people who tried practices involving “different realms” or expanded consciousness, and many had deeply unsettling experiences afterward.
Even Zen practice, which emphasizes seeing clearly and being present, can be difficult. You start to see your mind as it really is: your thoughts, your attachments, your judgments. That can be hard to sit with. Some people even stop practicing because it becomes too intense.
This is why it’s so important to practice with a community—it gives us the support and courage to face the truth of our own minds.
3. Have a Connection With a Teacher
Is a teacher absolutely necessary? Maybe not. But in my experience, it makes a huge difference.
Teachers who have gone through their own difficult experiences can offer wisdom and guidance when things get tough. Unfortunately, I’ve heard many stories—some mentioned in the article—of students reporting negative effects, only to be told, “Just keep meditating; it’ll go away.”
If someone tells you to ignore your experience, please be cautious.
A good teacher won’t dismiss what you’re going through. They’ll help you face it with clarity and curiosity—not spiritual bypassing.
4. Sitting Meditation Isn’t for Everyone
Yes, you read that right.
Over the years, I’ve met people with serious mental or physical conditions that made sitting meditation impossible—or even harmful. Forcing yourself (or someone else) to sit in those situations can make things worse.
There are other practices: bowing, chanting, walking meditation. I’ve even made a video on my top five meditation practices.
Again, this is where a teacher can help guide you toward the right practice for your situation.
5. Meditation Won’t Fix Your Problems
This might be the most important point.
Let me share a story. Years ago, while I was a monk at the Providence Zen Center, someone walked in and said, “I want to become a monk.” That always raises red flags for me.
After talking with him, I learned he was struggling with depression and possibly bipolar disorder. He had left his home and was seeking refuge at the monastery. I emphasized to him that meditation would not fix these problems.
Eventually, I found out he was working with a psychiatrist, and we agreed he should continue doing so. He moved back in with his parents and seemed to be doing better.
But months later, after attending a three-day retreat at Empty Gate Zen Center in Berkeley, he took the BART train—and tragically, he ended his life by jumping onto the tracks.
This was a heartbreaking reminder that meditation is not a cure for mental illness.
In Buddhist and Zen traditions, meditation is a tool to wake up—to see the truth of our mind, our body, and the world around us. It’s not about escaping. It’s not a fix-all.
It’s about learning to respond to life with clarity, compassion, and wisdom.
Final Thoughts
If you’re experiencing difficult side effects from meditation, please know you’re not alone. And more importantly, don’t ignore them. Speak to someone—whether it’s a teacher, a therapist, or someone you trust.
Meditation can be a powerful path to help us wake up in this moment, but it’s not always easy or peaceful. Sometimes it brings us face-to-face with parts of ourselves we’ve avoided for a long time.
So be honest, stay grounded, and ask for support when you need it.
Let’s stop pretending that meditation is only about peace and bliss. It can be challenging too—and by acknowledging that, we practice with greater compassion and wisdom.
Let me know your thoughts. Have you ever had a difficult experience with meditation? Drop a comment below—I’d love to hear from you.
