Amidst increasing reports in the scientific literature and media regarding adverse effects of meditation, and reported risks, I must confess to being somewhat perplexed.
In short, the level of concerns being raised does not match my own experience, based as it is on introducing meditation to well over 100,000 people over 45+ years.
However, this is not to say there are no risks, so in this blog, what is real? What are the potential risks, and how do we avert them, but first
Thought for the day
Relax…
Nothing is under control
Da Free John
This will be a personal account – and quite a long one!
Not an exploration of the literature, but a sharing of lived experience.
In brief, here is the issue:
Recent research claims one in ten meditators will experience an adverse effect that lasts more than a month or is associated with impairment and functioning.
In America, the number of people meditating has increased from 10 to 20% of the population over the past two decades. We lead the way in Australia where one third of the population is practising some form of meditation. Amazing numbers!
And while there are a wide range of proven mental and physical health benefits of mindfulness and meditation, the potential negative or adverse effects of meditation remain relatively unknown and under-researched.
And to be clear, for me who has meditated most days for over 50 years, and taught meditation for over 45 year (not to mention who has read my books), I have had literally no reported adverse side-effects.
It is like this.
For me learning to meditate can be likened to starting at the gym.
As a beginner, one starts with modest weights.
Works within one’s limits.
Gradual become fitter, and moves on to heavier weights and more demanding routines.
Along the way, there will be breakthroughs and setbacks.
Some days one leaves the gym feeling elated – fit, energetic, strong, confident.
Other days on might overdo it, pull a muscle, feel out of your depth, feel despondent, question what you are doing...
So it is with meditation.
The meditation that really impacts positively on our lives is a life-time daily practice.
There will be ups and downs.
Times for a sense of accomplishment, times for despondency.
Always the commitment to persevere, and the gentle sense of this being an essential part of life.
So what of adverse events or side effects?
Here is my experience...
I first learnt meditation from a book.
This was in the 70’s and it was not very helpful. Nothing much happened – good or bad.
Then, when faced with a difficult secondary cancer diagnosis, I learnt directly from Dr Ainslie Meares. Being a psychiatrist, Dr Meares was risk averse. He also had a profound confidence in the natural state of the human being. His view was that a human in balance naturally displays all the positive, life affirming qualities we all value and aspire to.
So Dr Meares methodology was all about helping people to regain their natural state of balance – in body, emotions, mind and spirit. And he believed the most powerful way to do this is through resting in one’s own inner silence – or stillness. So he was not about making things happen. It was all about letting go, and letting be. Not doing. Being. So very simple; and very safe.
I did have the good fortune to be mentored by Dr Meares for many years and discuss a wide range of things to do with meditation.
We regularly discussed the potential for risks.
He was of the view the only psychological type to not introduce meditation to was those with bipolar mental health issues.
As it happened, especially back in the 80s when the mental health stigma was so strong, while we asked newcomers about their mental health, very few would disclose.
So in fact, I heard after the event from quite a number of people who came with a bipolar diagnosis, did not declare it, and found real help.
My next major teacher was the great Tibetan Sogyal Rinpoche.
He attracted me in the first instance through his exquisite depth of knowledge around meditation.
I learnt so much detail from Rinpoche on how to introduce meditation safely and methodically.
He was instrumental in helping me develop what I now teach – Mindfulness-based Stillness Meditation (MbSM) with its 5 sequential steps: Preparation, Relaxation, Mindfulness, Awareness and Stillness.
Over the years, there have areas of concern where different techniques and programs led by others did seem to be creating real problems.
Mostly I would observe they seem to have resulted from poorly managed intensity. This occurs when either the technique, or the duration of a retreat is intense and pushes people to and even past their limits, and where the process is not well guided and/or supported.
Here are some of the difficulties observed...
Firstly came breath work and in the 80’ its intense variant, Rebirthing. This is a dynamic breath technique that while it helped many, created real problems for others. I saw 2 close friends become deeply unsettled and mentally unwell through this practice.
In response I brought to Australia a world authority Karl Scherer, and also attended workshops with Stan Grof. It became clear to me that intense breathwork is like neurosurgery. In capable, well trained hands, this can be lifesaving. Karl was a master. But who would want a part-timer operating upon them? Not me. And I concluded to never teach these techniques.
Next there was guided imagery. Not nearly as risky, but still with the potential to create real problems. To learn more about this I brought Dr Emmett Miller to Australia for workshops, and then did many trainings with Dr Nimrod Scheinman; both of whom are very competent in this field.
Guiding imagery is something with which I do feel very comfortable. The use of abstract imagery is inherently very safe. However, work more personally with one’s images can be quite challenging – for the client and the teacher. So for this, solid training and experience is mandatory; while to introduce it, a retreat setting is ideal, or at least to work on it within the protective support of a regular series of meetings.
Imagery is one of the Meditation Teacher Trainings Ruth and I provide, along with the more benign Contemplation and MbSM trainings.
We do need to make mention of the Vipassana.
These intensives have been very helpful to many, but it is clearly documented there have been real problems with mental breakdowns.
There have been hospitalisations and long term adverse effects, particularly in earlier days when the method was held to so tightly and many young people attended the 10 day intensives almost as a right of passage like one might tackle climbing a high mountain to prove something – to self and others.
For the retreats Ruth and I present, we take a middle path. Rather than the 10 hours of sitting each day, we guide around 5 – 6 which history has shown to be enough for an impact, but not to overdo it. And we provide close supervision and follow up after retreats.
So one final point. Most of the risks as I observe them seem to come through either intense breath/energy work, through people being ungrounded and too much in their heads, or through unmanageable intensity.
To avoid these risks, some suggestions:
1. Do seek a proven teacher who teaches a sound technique
If seeking a teacher, it is important to check them out – seriously. This is a normal part of the process. Experiment. Try different teachers and different techniques. This is normal and important. Keep an open mind as you explore. You enter into a long-term relationship with a meditation teacher; so take your time and choose wisely.
Ideally you also find a good community to join that shares your particular interests and methodology. This is why I have established the Meditation Community – to provide an online community where meditators can be safely supported, and support each other, to learn, practice and deepen their meditation.
2. Meditate in the body, not just the head
When the technique is all in the head, it is easy to become disassociated, lightheaded, ungrounded. Starting your practice with a formal way of connecting with the body and having the ongoing sense of meditating in the body is grounding, avoids most issues and simply – it works. My sense is this step is the key to the lack of problems observed in people I have taught.
3. Be prepared for fluctuating experiences
It is normal for most things to go up and down. Meditation is like this. So there is no need for despondency or despair when one’s practice seems flat. Persevere...
4. If problems do arise, seek help
Ask your teacher. Ask your friends. There is online support for managing adverse meditation effects through Cheetah House
COMING EVENTS
ONLINE WORKSHOP – COMING SOON
Deepening Your Meditation – the Direct Path into the heart of meditation
Online meditation intensive coming very soon...
Having taught meditation for decades, I have found 3 key techniques that lead past the distractions, help us to move through the barriers, and guide us into that deeper experience – The Direct Path, the direct experience.
The workshop will have some talking – enough to provide the framework; but then mostly we will practice together. Experience what truly is the heart and essence of meditation.
An element of the mystical. Transcendent and yet practical.
Join me for this major online event...
Deepening Your Meditation - the Direct Path
Online with Ian Gawler
Thursday 1st October 2026 7.30 – 9.00pm AEST
Register here through Eventbrite
Meditation Retreat with Ian and Ruth Gawler
This retreat will focus on the direct experience
DEEP NATURAL PEACE
NOVEMBER 2026 – Friday 6th to Sunday the 8th - Yarra Junction
These days, many people have had some introduction to meditation and the power of the mind. Soon comes the realisation of the extraordinary depth and breadth of it all. And often we get a sense there is more to it ….. More to experience ..…
So while this retreat will include ample instruction, the focus will be upon direct experience; finding and immersing ourselves in the deep inner peace, the regenerative power and the clarity of our own stillness. And the balance between doing and being...
This process will be enhanced by being in the wonderful, peaceful and majestic forests of the Upper Yarra Valley, by being supported by the staff and amenities of the Yarra Valley Living Centre, and guided by Ian and Ruth Gawler.
For details and to register CLICK HERE
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