Meditation is meant to bring you peace, but have you ever felt worse after a session?
It might surprise you to learn that meditation doesn’t always have positive effects.
In fact, certain warning signs—like feeling emotionally numb or constantly distracted—could mean your practice is backfiring.
If you’re wondering whether your meditation is doing more harm than good, here are 8 signs to watch out for and how to course-correct for a healthier, more balanced practice.
1) Overwhelming anxiety
Most people start meditating to invite calmness and tranquility into their lives.
But what if the opposite starts happening?
A red flag to watch out for in your meditation practice is an overwhelming sense of anxiety. Yes, meditation can initially bring up some discomfort as you encounter buried thoughts and emotions.
But if this anxiety persists or increases over time, it’s a clear sign that your meditation practice might be working against you.
Think about it.
Meditation should be a sanctuary, not a source of stress, right? It should help lift the weight off your shoulders, not pile on more.
If you find yourself feeling more worried, restless, or on edge after your meditation sessions, it could be a clear sign that your practice is not serving you as intended.
This does not mean you should abandon meditation altogether. Instead, consider revisiting your approach or seeking guidance from a seasoned practitioner.
2) Physical discomfort or pain
Surprisingly, physical discomfort or pain can be an indicator that your meditation practice is working against you rather than for you.
If you find yourself frequently experiencing headaches, muscle tension, or even digestive issues post-meditation, it’s time to reassess your practice.
The thing is that these physical manifestations can indicate that your body is not at ease during meditation.
It’s important to remember that while some level of physical discomfort can be expected when adopting a new posture or breathing technique, prolonged or severe discomfort is not normal.
In fact, it can be counterproductive to your meditation goals, creating additional stress and tension.
So how can this issue be addressed?
Consider the possibility that you might be forcing yourself into unnatural postures or breathing patterns.
It’s essential to find a comfortable position and a natural rhythm that suits you. Infuse your practice with gentle kindness towards your body, and strive for comfort and ease rather than rigid perfection.
3) Constant fatigue or sleepiness
Another unexpected sign your meditation practice might be working against you is constant fatigue or sleepiness.
Yes, meditation should ideally leave you feeling calm and relaxed. However, if you’re regularly falling asleep during meditation or feeling excessively tired afterward, it’s a clear red flag.
This could be an indication that your meditation sessions are not energizing you as they should.
You might be wondering, why does this happen?
Well, one possible reason could be that you’re using meditation as an escape from dealing with certain stressors or emotions. When used in this way, meditation can become a form of avoidance, which can be mentally exhausting.
Alternatively, your body could be in desperate need of rest and is using the stillness of meditation as an opportunity to catch up on sleep.
In either case, it’s important to pay attention to these signs and adjust your practice accordingly.
You might need to address underlying issues causing stress or ensure that you’re getting enough sleep outside of your meditation sessions.
4) Inability to stay present
Meditation is all about cultivating mindfulness and staying present.
However, if you find your mind constantly wandering during your practice, it might be a warning sign that something is off.
An inability to stay present during meditation can manifest in various ways:
- Constantly thinking about past events or future worries
- Getting lost in daydreams or fantasies
- Frequently losing track of time
These patterns suggest that your meditation practice may not be grounding you in the present moment as effectively as it should.
It’s normal for the mind to wander occasionally during meditation, but if it’s becoming a chronic issue, it might be time to reassess your practice.
After all, the essence of meditation lies in cultivating mindfulness and being fully present in each moment. If this is not happening for you, consider exploring different techniques or seeking guidance from a meditation teacher.
5) Loss of emotional sensitivity
Meditation is a powerful tool for understanding and managing our emotions. It helps us to respond rather than react, to feel without becoming overwhelmed.
But there’s a stark warning sign if you notice a loss of emotional sensitivity.
If you’re starting to feel numb, indifferent or cut off from your emotions, this could be a sign that your meditation practice is working against you.
Meditation should not make you emotionally detached, but rather more in tune with your feelings.
Remember, it’s okay to feel.
Your emotions are not your enemy — they’re part of the human experience. Still, whenever your meditation practice makes you feel emotionally numb, you should adjust your approach as soon as possible.
6) Feeling detached or disconnected
Here’s a sign that caught me off guard initially:
Feeling detached or disconnected after meditation.
Meditation is meant to deepen our connection with ourselves and our surroundings. However, if you consistently feel detached from your emotions, your body, or the world around you after meditating, it’s a sign that something might be off in your practice.
When I first noticed this in my own practice, it was a wake-up call. I realized that instead of fostering connection, my meditation was inadvertently pushing me into a state of disconnection.
This can happen when we use meditation as an escape mechanism, consciously or unconsciously avoiding engagement with our feelings or with reality.
Let’s be clear about one thing:
The goal of meditation is not to create a void or a sense of numbness. It’s about fostering awareness, connection, and understanding.
Thus, if your meditation practice leaves you feeling detached or disconnected, it’s time to reassess and adjust your approach.
7) Obsessive focus on the practice
Have you ever found yourself obsessively focusing on your meditation practice, to the point where it starts taking over other aspects of your life?
If so, this might be a warning sign that your meditation practice is working against you.
Meditation is meant to enhance your life, not consume it. It’s a tool for cultivating balance, not creating imbalance. However, like any tool, it can be misused.
For instance, in my early days of practicing meditation, I became so enamored with the practice that it started overshadowing other aspects of my life.
I found myself constantly thinking about when I could meditate next, how I could improve my practice, or what new techniques I could try.
While dedication to one’s practice is commendable, an obsessive focus can indicate an unhealthy relationship with meditation.
This obsession can lead to stress, anxiety, and even burnout – the very things that meditation seeks to alleviate.
8) You’re forcing it
The most important thing to remember is that meditation should never feel forced. It’s not about achieving a certain state or ticking off a to-do list.
It’s about being present and mindful in the moment.
If you find yourself straining to reach some form of ‘enlightenment’ or forcing yourself to meditate even when it doesn’t feel right, this is a clear sign that your practice is working against you.
Meditation should be a natural, enjoyable process. If it’s becoming a struggle, it’s time to step back and reassess.
Where to go from here?
Recognizing these warning signs in your meditation practice is the first step towards addressing potential issues and realigning your practice with your wellness goals.
- Seek guidance: Consult with a meditation teacher or therapist to help navigate any challenges you’re facing.
- Stay flexible: Be open to adjusting your practice or trying new techniques.
- Maintain balance: Ensure your meditation practice complements, rather than consumes, your life.
Don’t let these warning signs deter you from the benefits of meditation. Instead, use them as a tool for self-awareness and growth.
After all, the journey towards holistic well-being is about constant learning and adaptation.
With patience, resilience, and a growth mindset, you can transform these obstacles into opportunities for deeper self-understanding and holistic development.
