I have been meditating for over 20 years. But to this day, there are still times when I’m afraid to meditate. My mind gets confused and thinks that meditation will harm me somehow. This is actually not as crazy as it sounds. In fact, fear of meditation is quite normal, especially for beginners.
Of course, many of us fear the unknown, and the first time you meditate is no different. It’s especially upsetting if you’re the type of person who rarely rests, rarely sits still, and always distracts themselves with noise. In that case, you will be very unfamiliar with the kind of introspection that meditation entails, and you may find it quite intense the first few times. Don’t worry though as I will share the solution for this in a moment.
However, it’s not just beginners who find meditation scary. Those with a history of trauma may occasionally experience flashbacks and unwanted thoughts while meditating. That’s why I’ve written a guide to meditating safely with trauma. And finally, there are times when you may have deliberately distracted yourself from something painful, in which case you may fear the clarity that meditation brings.
So what do we do about all this fear?
What to do if you are afraid to meditate
First, it’s important to note that meditation is extremely unlikely to harm you in any way. Although there are some rare side effects, meditation is incredibly safe. As such, we can conclude that our fears are unfounded and that we can deal with them as such.
If you’re still too anxious to meditate, take it easy. Tell yourself that you are going to meditate for a few minutes the first time. You can always increase it later, but for now it’s best to just start, so set a very small goal to start.
Once we start meditating, we want to work with fear in the same way we work with other emotions. Notice where the fear lives in your body – often the solar plexus. Let it be. Don’t attack it with thoughts like “this shouldn’t be happening” or “there’s something wrong with me.” That only reinforces the alarm. Remind yourself: it’s just a sensation, it’s okay to feel this.
Try placing a hand there and gently reassuring yourself, “It’s okay. I’m here. We can handle this.” Let the body feel safe first.
That is meditation. You’re already doing it. And when the fear subsides, you can keep going – right where you are.
Be gentle. Nothing is wasted. Even this is part of the path.
If the anxiety still doesn’t subside, I highly recommend taking a look at your technique. Some forms of meditation, such as Vipassana, can cause unwanted experiences such as dissociation or even visions. The solution here is simply to change the technique you are using. I recommend switching to a technique where your eyes are slightly open, such as Zazen.
Finally, consider working with a teacher like me. It feels very reassuring to know that there is a professional instructor supporting you.
Paul Harrison is a meditation teacher with over 20 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he is committed to guiding individuals and teams towards mindfulness, clarity and well-being.