The Double-Edged Sword of Mindfulness and Meditation: An Examination of Benefits and Risks

The fourth of my five pillars of longevity is to reduce psychological stress; to do this many people turn to mindfulness and/or meditation.

Mindfulness is a specific state of being, characterized by focusing your attention on the present moment with an attitude of openness and acceptance. It is a mental quality or approach that can be applied to any activity. Whether eating, walking, or working, mindfulness means being fully engaged and aware of the present experience without judgment. Practicing mindfulness can be as simple as paying attention to the sensations of brushing your teeth, noticing the taste and texture of food while eating, or listening intently during a conversation.

Meditation practices, on the other hand, are designed for various purposes, including stress reduction, emotional regulation, enhancing concentration, and spiritual growth. Meditation often involves setting aside dedicated time to sit quietly and focus inward. Practices can range from a few minutes to several hours and may be guided or self-directed.

Understanding these distinctions will help you choose the right practice for personal growth, stress management, or spiritual development, and highlights how both can complement each other in fostering mental well-being.

Mindfulness and Meditation are often heralded as reliable solutions for stress and mental health issues and are practices that can be easily integrated into daily life at no cost.

Historically, the earliest recorded evidence of mindfulness dates back over 1,500 years to India. The Dharmatrāta Meditation Scripture, authored by a Buddhist community, outlines various meditation practices and acknowledges the potential mental health challenges, such as depression and anxiety, that may arise post-meditation. It also discusses cognitive anomalies linked to episodes of psychosis, dissociation, and depersonalization, this being a state where individuals feel the world around them is “illusory.”

Over the past decade or so there has been a significant surge in scientific research exploring mindfulness. These studies indicate that adverse effects are not uncommon. A 2022 study involving 953 regular meditators in the United States revealed that over 10 percent experienced negative effects that substantially impacted their daily lives for at least a month.

A comprehensive review of over 40 years of research, published in 2020, identified the most prevalent adverse effects as anxiety and depression, followed by psychotic or delusional symptoms, dissociation or depersonalization, and feelings of fear or terror. Notably, these adverse effects can occur even in individuals without prior mental health issues and with only moderate exposure to meditation, sometimes leading to long-lasting symptoms.

Western awareness of these potential adverse effects is not new. In 1976, Arnold Lazarus, a pioneer in cognitive-behavioral science, cautioned that indiscriminate use of meditation could induce severe psychiatric problems, including depression, agitation, and even schizophrenic decompensation.

Despite these risks, the benefits of mindfulness on well-being are well-documented. However, the growing industry of mindfulness coaches, apps, videos, and books often fails to adequately warn of potential adverse effects. Professor Ronald Purser, a management expert and ordained Buddhist teacher, criticized the commercialization of mindfulness in his 2023 book, McMindfulness, suggesting it has morphed into a form of “capitalist spirituality.” In the United States alone, the meditation industry is valued at $2.2 billion.

Jon Kabat-Zinn, a key figure in the modern mindfulness movement, acknowledged in a 2017 interview that “90 percent of the research [into the positive impacts] is subpar.” Nonetheless, he has also expressed grandiose hopes for mindfulness, suggesting it could transform humanity at individual, community, and societal levels, as reflected in his foreword to the 2015 UK Mindfulness All-Party Parliamentary Report.

This enthusiasm is shared by many advocates, including atheists and agnostics, who believe mindfulness can foster global peace and compassion. However, media coverage of mindfulness has been imbalanced. While a 2015 book, Mindfulness over Matter, authored by Miguel Farias & Catherine Wikholm highlighted the potential adverse effects of meditation, the findings of a 2022 study, the largest of its kind to date, funded by the Wellcome Trust with over $8 million; received little attention. This study, involving over 8,000 children aged 11 to 14 across 84 UK schools, found that mindfulness did not improve mental well-being and might have worsened outcomes for those at risk of mental health issues.

The ethical implications of promoting mindfulness without disclosing its risks are significant. Given the evidence of varied and common adverse effects, it is crucial that mindfulness instructors, app developers, and clinicians inform the public about potential harms. Many meditation and mindfulness instructors may be unaware of these risks, believing that their practices are universally beneficial. When individuals report adverse effects, they are often advised to continue meditating, with assurances that their symptoms will dissipate. However, research on safe meditation practices is still in its infancy, leaving a gap in dependable guidance.

There are resources available for those seeking to understand the adverse effects of meditation. These include websites created by meditators who have experienced serious issues and academic handbooks with sections dedicated to this topic. In the United States, a clinical service called Cheetah House, which is led by a mindfulness researcher offers support to individuals with acute and long-term problems.

As mindfulness continues to be promoted as a tool for well-being and therapy, it is imperative that the public is made aware of its potential risks. Only with informed consent can individuals make the best decisions for their mental health and overall well-being.