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There are certain meditation retreats that can pose potential risks and challenges for participants. Retreats with high doses of meditation (15 hours a day) and no movement practice, alternating between walking and sitting, can be more intense and may not provide the necessary safeguards. Additionally, it's important to avoid combining meditation retreats with fasting or the use of psychedelics. Participants need to be aware of their individual indicators for stress and overwhelm and recognize when it's necessary to dial back or take a break. It's advisable to start with shorter retreats or practice at home before committing to longer, more intensive programs. Screening people out may not be the most effective approach, but individuals need to be trained to understand their own indicators and take steps to mitigate risks.
Studies have shown that approximately 10% of individuals who have tried meditation, even once, may experience meditation-related challenges that have an impact on their functioning and well-being. These challenges can vary in intensity and duration. It's important to note that negative experiences during meditation, such as increased rumination or reduced emotional connection, may occur but are not necessarily considered adverse effects. However, if these challenges persist and significantly affect a person's daily life, it may be necessary to reassess their practice and seek alternative approaches.
When considering attending a meditation retreat, it's important to carefully evaluate the format, type of meditation, and the retreat's reputation for safety. Retreats that attract a certain type of meditator, such as high-achieving individuals or those seeking intense experiences, can pose higher risks. It's advisable to select retreats that offer a balanced approach, including movement practices and tailored feedback from experienced teachers. Starting with shorter retreats, practicing at home, and gradually increasing the intensity can also help individuals gauge their tolerance and adjust accordingly.
The key to mitigating risks during meditation retreats is self-awareness and understanding personal indicators of stress and overwhelm. Each participant should have a clear understanding of their own internal signals that indicate when they are reaching their limits. Retreat organizers and teachers should encourage open communication and provide resources for participants to seek guidance and support when necessary. Off-ramps, allowing participants to take breaks or modify their practice, can also be important to prevent adverse effects from escalating. It's crucial to create a supportive and safe environment where participants can openly discuss challenges and receive appropriate care.
Maintaining one's internal compass while practicing meditation is crucial to avoid the dangers of blindly following external authority. It is important for individuals to be aware of their own expectations and unspoken social rules, rather than solely relying on instructions from a meditation system or spiritual tradition. Some meditation systems may not be flexible enough to accommodate individual needs, which can lead to adverse effects. Building a resilient personal practice that aligns with one's own goals and values can lead to a more fulfilling and safe meditation experience.
A comprehensive study on meditation-related challenges identified 59 categories of meditation-related problems and adverse effects. These categories included cognitive, perceptual, emotional, somatic, and motivational challenges, as well as changes in the sense of self and social dynamics. Duration of impairment, on average, was found to range from one to three years, varying from a few days to more than a decade. The study highlighted the need for awareness and support regarding potential risks associated with meditation and emphasized the importance of early intervention and recovery strategies.
As meditation becomes more popular and accessible, it is crucial for practitioners to approach it mindfully and responsibly. Particularly in the Western context, it is important to question and reevaluate traditional goals and values associated with meditation. The Western integration of contemplative practices allows for diverse goals and values beyond those predetermined by religious or spiritual traditions. Practitioners are encouraged to explore and discern their own needs, modify practices to align with personal goals, and ensure that they are actively progressing towards their desired outcomes.
Research on near-death experiences (NDEs) has revealed interesting overlaps with neuroscience. Studies have shown that individuals who have had NDEs may exhibit epilepsy-like brain activity during sleep, suggesting potential neurological connections. However, further investigation is needed to fully understand the relationship between NDEs and brain activity. While some reports of paranormal observations during NDEs exist, such as witnessing conversations or movements while clinically dead, the scientific community remains divided on the validity and explanation of these experiences, requiring more rigorous analysis and scrutiny.
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Willoughby Britton, PhD is a clinical psychologist, an associate professor of psychiatry and human behavior at Brown University Medical School, and the director of Brown’s Clinical and Affective Neuroscience Laboratory.
Her clinical neuroscience research investigates the effects of contemplative practices (meditation) on the brain and body in the treatment of mood disorders, trauma, and other conditions. She is especially interested in which practices are best- or worst-suited for which types of people or conditions and why. She is probably best known for her research on adverse effects—why they happen and how to mitigate them.
Dr. Britton is the founder of Cheetah House, a nonprofit organization that provides evidence-based information and support for meditators in distress as well as meditation safety trainings to providers and organizations.
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[05:55] Where did Willoughby’s interest in meditation begin?
[09:47] Discovering a link between meditation and insomnia.
[11:51] Challenging assumptions about meditation as a purely beneficent practice.
[13:29] Awakening is not a metaphor.
[17:40] Can mindfulness be too much of a good thing?
[19:46] My personal experience with meditation defying positive expectations.
[28:04] Undesirable consequences of meditation are more common than you probably think.
[30:03] What makes some people more vulnerable to the potential dangers of meditation than others?
[45:53] Altered states as a deviation from baseline.
[46:38] The impact of diet on meditation.
[48:21] The neuroscience behind psychedelics and meditation.
[52:53] The dangers of combining psychedelics and meditation.
[54:36] Choosing and vetting the ideal meditation retreat.
[59:39] When being a high achiever is a risk factor.
[1:04:21] Does Willoughby currently practice any forms of meditation?
[1:07:04] When meditation compromises cognition.
[1:10:45] Duration of symptoms and duration of impairment.
[1:11:41] Hallucinogen Persisting Perception Disorder (HPPD).
[1:12:50] Differences between meditation-related and psychedelic-related adverse events.
[1:15:31] The origin of Cheetah House.
[1:17:52] Ideological power and scaffolding.
[1:25:54] Willoughby’s self-care.
[1:29:47] Resources for people seeking relief from meditation-related adverse effects.
[1:34:43] Institutional betrayal and the empathy that comes from being humbled.
[1:37:12] Advice for aspiring psychedelic healers.
[1:39:33] Near-death experiences (NDEs).
[1:50:18] Parting thoughts, and the Dalai Lama’s response to Willoughby’s meditation research.
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