How can sitting meditation in the wrong way cause incalculable harm?

When it comes to meditation, many people think of the positive benefits it can bring to physical and mental health. In fact, there have been many studies proving that meditation exercises can help relax, help treat depression, improve concentration, reduce body aches and improve life. However, to reap these benefits, it is most important that you meditate properly. If you sit wrong, you run the risk of facing a lot of negative effects. Let’s see the sharing below with to better understand the risks that may be encountered when meditating in the wrong way.

A 2017 study by campus researchers from Brown University and the University of California in the journal PLOS revealed that the wrong way of meditating can cause negative emotional, sensory and social interaction.

Researchers surveyed the meditation experiences of 60 practitioners and found that sitting in the wrong way can cause harmful side effects. Specifically, some practitioners reported that they had hallucinations, panic attacks, completely lost motivation, and lived only in traumatic memories.

Not everyone who meditates experiences negative side effects. So you don’t have to avoid this subject. If you experience side effects, you need to pay attention to whether you have exercised properly or not to make reasonable adjustments.

1. The wrong way of meditating can make you think negatively

Many people choose to learn meditation with the aim of becoming optimistic, healthy and leading an active life. Reality is not always like that. Nearly half of the 2017 study participants experienced negative, irrational thoughts, even losing the ability to control themselves and get things done.

The reason for this is that when you meditate, you think too much, making your mind unable to focus and being stressed for a long time.

Negative thoughts when meditating the wrong way

Solution: For better peace of mind, you can play soft music while meditating. In addition, you also need to adjust your breathing so that your body is completely relaxed and your thoughts are not directed to any other thoughts.

2. Loss of motivation to work

The wrong way to meditate can make you feel unmotivated to get things done. According to 2017 research, meditation can make you lose interest in activities you previously enjoyed.

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This is quite similar to the symptoms of depression. The reason may be that meditation gives you stability and balance of mind. From there, you no longer feel excited about other activities.

Loss of motivation to work

Solution: If there are signs of depression and loss of motivation to work, it is likely that you have overused meditation. To overcome, you should only spend 2 minutes a day at the beginning of meditation, then increase to 3 minutes, 5 minutes, 10 minutes until you get used to it. In addition, you should also participate in other active physical activities to balance your life.

3. The wrong way to meditate can make you live in painful memories

Meditation can cause you to experience painful emotions and memories from the past that you have been trying to forget. As a result of this, you may face negative feelings that are hard to handle.

Participants in the 2017 study also shared that during their meditation practice, they experienced panic, anxiety, fear, paranoia, depression, and grief.


Meditation often requires you to have an empty mind. This is why many people feel stressed because they have to force themselves out of their thoughts. This compulsion will cause the body to have unpleasant reactions such as headaches, stress, memory loss, and loss of concentration.

Solution: Let your mind relax naturally. Reduce your thoughts a little each day until your mind goes completely blank. If you find it difficult, you can open your eyes while meditating, practice counting your breaths, and then observe your breath and your body.

4. Wrong meditation can make you hurt

Some people think that meditation is a tool for mental and emotional regulation. However, meditation has also been shown to have a physical effect on the body. Participants in the 2017 study reported experiencing negative physical changes such as body aches, headaches, fatigue, digestive problems and dizziness while meditating.

Body ache

Solution: When meditating, you need to keep the correct sitting posture so that the body feels comfortable and there is no feeling of strain when inhaling. You should sit with low and relaxed shoulders, straight back, should not tense the muscles and do not squeeze the elbows into the body but slightly out. After finishing the meditation, you need to massage the muscles of your face, legs, neck, back, and hips to relax your muscles and help your mind balance.

5.Destroy the sense of self

It may sound strange, but in fact, the most important relationship in life is the relationship you have with yourself – because it affects all of your other relationships.

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Meditation can have a negative impact on self-perception. A 1992 study conducted by professor of psychiatry and human behavior Deane H. Shapiro, Jr., School of Medicine, University of California, Irvine, found that after a course in meditation, many people have negative thoughts. think very negatively about yourself.

In it, participants in the 2017 study shared that they felt a basic sense of self-consciousness and loss of ownership. Plus, many people say they feel the line is blurred between themselves and the rest of the world.

6. Impact on social relationships

Meditation can change the way you interact with people. Half of the 2017 study participants said they found it difficult to socialize and behave normally with people around them after practicing intensive meditation or taking a meditation retreat. Others feel the influence also has a negative impact on their work.


Solution: If you experience this side effect, stop meditating immediately. Ideally, you should connect with a yoga teacher for proper guidance and a thorough understanding of the principles of meditation.

It is best to consult a professional Yoga coach to find the most suitable meditation method for yourself. Immediately download to your phone and you can easily and quickly search and practice with the coach.

Reference source

7 surprising ways meditating could be hurting you Accessed: 6/20/2020

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