I was recently chatting to a friend who had just come back from a meditation retreat. Although she’d been meditating for several years with the various online apps, she now talked about a whole new world that had opened up to her. She was quite literally amazed at all the tools and techniques that the old Buddhist traditions have to teach and support our mindfulness and meditation journey. It then struck me how those who claim the dangers of meditation are real, perhaps don’t fully understand the structure and philosophies we need to guide us safely.
Mindfulness Research
We all know that statistics can be taken out of context although this article presents a relatively balanced view with 6% reporting negative impact after an 8 week meditation course. They do admit that this study on the dangers of meditation is based on a very small sample and so unlikely to be representative. What they miss out though is that the study itself states that this percentage is on par with any psychological treatment. On the other hand, this article discusses that there’s no conclusive data on any harmful effects happening and that inferring anything is perhaps unreasonable.
The Bigger Picture of Mindfulness
What can we believe then about the dangers of meditation when faced with such little data that many articles are blowing out of all proportion? As my friend learned on her retreat, we need the structure and the support of the community and teachers to guide us properly on how to use this meditation tool. Of course, it can be terrifying meeting your demons for the first time.
Just like any good therapist will ask you to start working on the less intense emotions first, so a good meditation teacher will create a safe space for you. Within that space, you’ll learn the mindset you need to approach meditation safely.
When we meditate, we need to be gentle with ourselves and it will be tough at first. Our minds are complex and not only will they initially resist meditation but they can also conjure up lots of misleading conclusions and even create false memories that could lead to anxiety. Instead, a teacher guides you through the steps and grounding principles so that you don’t uncover anything too quickly and you keep yourself connected with reality.
The Mindset for Mindfulness
As Bhikkhu Analayao says in his paper describing the myths of the dangers of meditation and mindfulness “practising mindfulness has a remarkable potential for increasing mental clarity and resilience”. So, how can we reap the benefits in a safe manner for both us and those around us?
1- Understanding our mental states
Buddha talks about 4 establishments of mindfulness that start with connecting with the body. At this point, we’re simply doing things like body scans to feel our different body parts. Most meditation apps start with focusing on the breath which is of course one meditation tool. Nevertheless, it can be overwhelming for beginners because it’s the first time they’ve sat with their endless chatter of thoughts.
Instead, the body scan, whilst focusing on the breath, gives people some focus so that they know what to do with their thoughts. It’s much easier to tame your thoughts when focusing on your feet, then ankles, knees, etc.
2- Understanding our mental states
One of the underlying traits throughout mindfulness is to cultivate wholesome virtues. Of course, most of us start meditating for some personal benefit but if you practice with a teacher, you’ll keep hearing that the practice is for the benefit of all beings. Essentially, you’ll learn to calm your reactions which means you’re less likely to lash out at those around you.
Most of us in western societies have sadly lost the ability to connect with our emotions. We quite simply don’t even know they’re happening until they explode. That’s why the Mindfulness-Based Stress Reduction course takes time to help people to learn to notice and accept their emotions. This doesn’t just happen overnight and the course goes through the theory and the tools to start observing emotions, including kindness and compasison, and how they impact our mental states.
3- The community
One of my favourite words for mindfulness is kindfulness, coined by Ajahn Brahm for his book. Unfortunately, most of us in western societies were brought up with individualist beliefs focused on materialism. This is in stark contrast to where mindfulness comes from. It’s very clearly stated that mindfulness and meditation should happen within the support of a sangha, or community. As this article nicely describes, we need a sense of grounding to explore our beliefs and what’s holding us back from healing.
If you prefer a more ‘psychologist’ point of view then we’re social beings and we need support just like many other animals, including elephants. This need for support is also why coaches and therapists exist. For mindfulness and meditation, the focus is on group support. Whichever way you look at it, we can’t do this journey alone and only by sharing your experiences with others can you learn to challenge your beliefs, thoughts and even emotions such that you can start letting them go.
Is Meditation for You?
Mindfulness came from the desire to give human beings a tool to lessen their suffering. Today, neuroscience confirms that we do not control our thoughts, or at least only a tiny fraction of them. Essentially, mindfulness is a tool to help you create a distance with those thoughts so that you don’t attach to them and actually enjoy the present and life. It’s so powerful an approach with the right structure that it’s even infiltrated modern therapies, including Gestalt and Acceptance Commitment Therapy.
Do you want to be less overwhelmed by your emotions? Are you interested in learning about your mind and all the habits you have, both harmful and beneficial? Do you want to stop floating through life without experiencing it? Of course, meditation isn’t the only approach and there are several therapies to choose from. Either way, do your research and talk to professionals who understand the theory and structure behind each approach to make an informed decision that works for you.
