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3 Hidden Dangers of Meditation You Should Know

3 Hidden Dangers of Meditation You Should Know

Mindfulness meditation (the practice of sitting still, focusing on your breath, noticing when your attention is drifting and bringing it back to your breath) is all the great rage at the moment—and for good reason too. There are some pretty amazing benefits of meditation that science agrees can work to everyone’s benefit. An Oxford University study, for instance, has found that mindfulness-based cognitive therapy (MBCT) courses can reduce relapses into depression by 44%. In other words, mindfulness meditation is as effective as taking antidepressants, say the researchers.

However, like most things in life, there are potential dangers associated with meditation you may not know about. Without attempting to be alarming, psychiatrists are now increasingly sounding a warning that mindfulness meditation can have troubling side-effects that are intimately connected with the benefits. Keep in mind that the following concerns about meditation and its hidden dangers come not from critics of mindfulness but from supporters.

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1. It can bring feelings of ennui, emptiness and even fear.

Dr Florian Ruths, consultant psychiatrist at the Maudsley hospital in south London, has conducted a number of investigations into adverse reactions to MBCT and uncovered some troubling news. She has reported rare cases of “depersonalization” where some meditators feel like they are watching themselves in a film. For some people this “depersonalization” can whip up some difficult emotions that can include feelings of ennui and emptiness, disconnection and even fear, says Ruths.

This potential side-effect or danger of meditation is important to know beforehand because if you’re diagnosed with a mental illness like depression and anxiety in many western countries, mindfulness-based cognitive therapy is something you’re likely to be offered as a treatment.

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2. It can bring changes in your sense of self, and cause impairment in social relationships.

This particular concern about meditation follows the “dark night” project at Brown University in the US, which has catalogued how some Buddhist meditators have been assailed by traumatic memories. Professor Willoughby Britton, lead researcher and psychiatrist in the project, has recorded surprising problems among some of the Buddhist meditators that include: “cognitive, perceptual and sensory aberrations,” impairment in social relationships and changes in their sense of self.

One Buddhist monk, Shinzen Young, has described the “dark night” phenomenon as an “irreversible insight into emptiness” and “enlightenment’s evil twin.” Another man who felt he’d been harmed by meditation described going through “psychological hell” as a result of his practice, while yet another man worried he was “permanently ruined.”

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Mindfulness experts, however, say such extreme adverse reactions are rare and only likely to occur after prolonged periods of meditation, such as weeks on a silent retreat. Nonetheless, this information opens up a new angle to think about meditation amid the avalanche of hype.

3. It can be disempowering and keep you passive, contained and compliant.

In the mainstream arena, mindfulness meditation is merely a tool or way for calming and focusing oneself. But, mindfulness meditation in its original Buddhist tradition is more about gaining insight into the human condition, reducing stress and suffering in our own hearts and minds, and also in the world of which we are a part. It certainly has calming benefits in situations where we cannot do much to change things and it’s necessary to calm down and de-stress. However, there are times when we should be angry, distressed and determined to change things.

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The single-minded enthusiasm in which meditation is now being deployed in schools, hospitals and even offices of companies like Google to paper over the cracks in situations where oppression, inequality, discrimination and other difficulties face us is concerning. This kind of deployment is tantamount to using repressive psychopharmacology to restrain people, or an injunction to ‘stop thinking about it,’ which is quite disempowering. It is an effective way to keep you isolated, passive and compliant.

The way to address these and other hidden dangers of meditation is to view it as part of a repertoire of techniques for living. Many times meditation is helpful, but it can also have troubling side effects. As Britton cautions, meditation is not all calm and peace. It opens up a space for you to see what’s going on in your mind. Psychological material (old resentments, wounds, trauma etc.) can surface that require additional support or even therapy.

Featured photo credit: Luis Alvarez/Vetta via gettyimages.com

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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