By Christine Saari, MA, C-IAYT
Meditation is often promoted as a simple solution for stress, anxiety, and emotional wellbeing, but the reality of meditation benefits and risks is more complex. Research does show meaningful mental health benefits for many people, including improvements in attention, emotional regulation, and stress resilience.
For some people meditation quickly creates calm and focus. For others it can bring awareness to uncomfortable sensations or emotions that were previously easier to ignore.
At the same time, emerging research suggests a more complex reality. Meditation is not a single practice, and different meditation techniques produce different effects in the brain and nervous system. Some practices may support mental health in powerful ways, while others may increase distress in certain individuals.
Understanding meditation benefits and risks requires looking more closely at how meditation works and how different techniques affect consciousness and brain activity.
Recent neuroscience research on experienced Buddhist monks demonstrates that different meditation styles alter brain dynamics in distinct ways (Pascarella et al., 2025). At the same time, psychological research is beginning to document that meditation can sometimes produce adverse experiences, including anxiety, dissociation, and emotional destabilization (Goldberg et al., 2022).
Together, these findings point to an important conclusion. Meditation is not one single intervention. The type of meditation practice and the characteristics of the individual practitioner both influence outcomes.
Meditation benefits and risks depend not only on the practice itself, but also on how that practice interacts with an individual’s nervous system and mental health history.
What Science Says About Meditation Benefits for Mental Health
Over the past two decades, researchers have studied meditation extensively. Clinical and neuroscience studies have examined how meditation affects stress and emotional regulation (Tang et al., 2015; Hölzel et al., 2011), as well as attention and brain function (Jha et al., 2007; Kerr et al., 2013).
Many studies have found that meditation can reduce symptoms of anxiety, depression, and stress. Practices such as mindfulness meditation have been associated with improvements in emotional regulation, reductions in rumination, and increased psychological wellbeing (Tang et al., 2015; Pascoe et al., 2017). These changes appear to involve both psychological processes and measurable changes in brain function.
Neuroscience research has shown that meditation can alter activity in brain regions involved in attention, emotion regulation, and self awareness, including the prefrontal cortex, insula, and anterior cingulate cortex (Hölzel et al., 2011; Farb et al., 2007; Jha et al., 2007). These areas play important roles in regulating stress responses and integrating emotional and bodily signals.
Importantly, meditation is increasingly understood as a mind body intervention rather than simply a relaxation technique. Meditation practices influence cognitive processes, sensory awareness, and physiological regulation simultaneously (Tang et al., 2015; Kerr et al., 2013).
While these findings are promising, researchers increasingly emphasize that meditation outcomes depend on the specific practice being used. Different types of meditation engage the brain in different ways (Tang & Posner, 2009; Rathore et al., 2022).
How Different Types of Meditation Affect the Brain
One of the most important developments in meditation research is the recognition that meditation is not a single mental state. Instead, different styles of meditation produce distinct patterns of brain activity and consciousness.
A recent study examining brain activity in experienced Buddhist monks provides a striking illustration of this principle (Pascarella et al., 2025). Using advanced brain imaging methods, researchers compared neural activity during two traditional meditation practices: focused attention meditation and open monitoring meditation.
Focused attention practices involve directing attention toward a specific object such as the breath while repeatedly returning attention when the mind wanders. Open monitoring practices involve maintaining a broader awareness of thoughts, sensations, and experiences without focusing on a single object.
The researchers found that these meditation styles produced different patterns of neural activity and complexity in the brain. Focused attention meditation produced a more stable pattern of brain activity associated with sustained attention and cognitive control. In contrast, open monitoring meditation produced a state closer to what neuroscientists describe as criticality, a dynamic balance between stability and flexibility in neural systems.
These findings suggest that different meditation practices influence the brain in different ways, which may lead to different psychological outcomes.
The implication for mental health is important. Meditation techniques are not interchangeable. Practices that strengthen focused attention may produce different psychological effects than practices that expand open awareness.
The Risks of Meditation for Mental Health
Understanding meditation benefits and risks requires acknowledging that meditation, although often described as universally beneficial, can sometimes produce negative or destabilizing experiences.
Studies of meditation practitioners and mindfulness programs have documented a range of adverse meditation experiences, including anxiety, dissociation, emotional destabilization, and perceptual disturbances (Britton et al., 2021; Goldberg et al., 2022; Van Dam et al., 2025; Wong et al., 2018). In some cases, individuals report that meditation practices intensified pre-existing mental health difficulties.
Research summarized by The Conversation highlights that meditation can sometimes exacerbate psychological distress, particularly when practices increase internal awareness without sufficient psychological support or preparation (Farias, 2024).
Several factors appear to influence the likelihood of negative meditation experiences. These include the type of meditation practice being used, the intensity and duration of practice, an individual’s psychological history, and whether the practice is performed with guidance or supervision.
Practices that increase sensory and emotional awareness may be particularly challenging for individuals with trauma histories or high levels of anxiety. In such cases, increased awareness can sometimes amplify distressing internal experiences rather than regulating them, particularly when meditation practices heighten interoceptive awareness of bodily sensations (Farb et al., 2013; Neukirch et al., 2019; Payne & Crane Godreau, 2013).
These findings do not suggest that meditation is inherently harmful. A breath-focused practice might help one person feel calmer within minutes, while someone with a history of panic attacks may become more aware of their heartbeat or breathing and feel increasingly anxious instead. Different responses like these reflect how meditation interacts with individual nervous system patterns and breathing responses linked to panic attacks.
Can Meditation Be Harmful?
Meditation is generally considered safe for most people. However, research shows that a minority of practitioners report negative psychological experiences during meditation.
Studies of meditation practitioners and mindfulness programs have documented symptoms such as anxiety, dissociation, emotional flooding, panic reactions, and resurfacing traumatic memories in some individuals (Britton et al., 2021; Goldberg et al., 2022; Van Dam et al., 2025).
These reactions appear more likely when meditation practices intensify internal awareness without adequate preparation or guidance, particularly for individuals with trauma histories, panic disorders, or high levels of anxiety.
For this reason, many clinicians now emphasize selecting meditation techniques carefully and adapting practices to the needs of the individual.
Why One Size Meditation Approaches Often Fail
The popularization of meditation through apps and online platforms has made meditation practices widely accessible. While this increased access has many benefits, it has also contributed to the perception that a single meditation technique can work equally well for everyone.
In reality, individuals vary widely in how their nervous systems respond to different forms of awareness practice. Some people find that focusing attention on the breath quickly produces calm and stability. Others may find that the same practice intensifies internal tension or anxiety.
Meditation practices that emphasize observing thoughts or bodily sensations may also increase awareness of distressing internal experiences. For individuals with trauma histories, panic disorders, or strong rumination patterns, these practices can sometimes amplify symptoms rather than reduce them.
Because of these differences, meditation practices that are helpful for one person may be unhelpful or even destabilizing for another. Matching meditation techniques to the needs of the individual becomes an important part of safe and effective practice.
This perspective is increasingly reflected in trauma-informed approaches to meditation, which emphasize gradual exposure to internal awareness and the importance of regulating the nervous system before deep introspective practices are introduced.
How Yoga Therapists Personalize Meditation to Support Benefits and Reduce Risks
Yoga therapy takes an individualized approach to meditation and personalized meditation practices. Rather than assuming that one meditation technique works for everyone, yoga therapists assess the unique characteristics of each individual’s nervous system, psychological patterns, and health history.
This assessment allows yoga therapists to select meditation techniques that support regulation rather than overwhelm. For example, individuals experiencing anxiety or hyperarousal may benefit from yoga for anxiety practices that stabilize attention and regulate breathing before engaging in open awareness meditation. Others may benefit from movement-based or breath-based practices that help settle the nervous system before stillness practices are introduced.
Yoga therapy also integrates meditation with other regulatory tools such as breathwork, gentle movement, and sensory grounding practices. This integrated approach helps ensure that meditation practices support the nervous system rather than pushing it beyond its capacity. Yoga therapists often begin with very short practices that can be done at home, sometimes five minutes or less, making meditation for beginners more accessible.
By tailoring practices to the individual, yoga therapists aim to maximize the benefits of meditation while minimizing potential risks.
Choosing the Right Meditation Practice for Your Nervous System
When exploring meditation practices for mental health, it can be helpful to recognize that meditation is a diverse set of techniques rather than a single method. Different practices cultivate different mental and physiological states.
Some people do best with meditation practices that steady the mind by focusing attention on a single anchor, such as the breath or a simple phrase. These practices can strengthen concentration and help quiet mental distraction. Others respond better to practices that gradually increase awareness of bodily sensations or emotional states, allowing them to notice what is happening internally without becoming overwhelmed.
For some individuals, especially those whose minds become restless when attention narrows too much, it can actually help to have more than one point of focus. Combining breath, gentle movement, sound, or counting can give the mind enough structure to stay present without drifting or becoming frustrated.
Others find stability through imagery or external orientation. Visualizing colors, landscapes, or locations outside the body can create a sense of grounding and safety, particularly for people who feel uneasy when attention turns inward too quickly.
The most supportive meditation practice is often the one that matches how a person’s nervous system naturally organizes attention and awareness.
If a meditation practice consistently produces increased anxiety, emotional overwhelm, or dissociation, it may be helpful to pause the practice and explore alternatives. Practices that emphasize grounding, breath regulation, or gentle sensory awareness may provide a more supportive starting point.
Working with trained professionals who understand both the psychological and physiological aspects of meditation can also help individuals identify practices that are safe and effective for their particular needs.
Signs a Meditation Practice May Not Be the Right Fit
A meditation practice may not be the right fit if it consistently leads to:
- Increased anxiety or agitation
- Emotional overwhelm
- Strong discomfort with stillness or silence
- Intrusive or distressing thoughts that become more intense during practice
- Dissociation or feeling disconnected from the body
- Resurfacing traumatic memories or panic symptoms
Yoga therapists are trained to match meditation and breath practices to an individual’s nervous system patterns and mental health history. For people who have struggled with meditation or experienced increased anxiety during practice, working with a trained yoga therapist can help clarify how meditation benefits and risks apply to their nervous system and help identify approaches that feel stabilizing rather than overwhelming.
You can learn more about how this process works through yoga therapy sessions at Yoga Therapy Associates.
Choosing the Right Meditation for Mental Health: Understanding the Benefits and Risks
Meditation can support mental health in many ways, including improving emotional regulation, reducing stress, and strengthening psychological resilience. At the same time, research increasingly shows that meditation is not a single uniform practice. Different meditation techniques produce different patterns of brain activity and different psychological effects.
Studies examining experienced meditators demonstrate that meditation styles can alter consciousness and neural dynamics in distinct ways. At the same time, emerging research on adverse meditation experiences reminds us that meditation is not universally helpful in every form or context.
Understanding meditation benefits and risks allows individuals to approach these practices more thoughtfully. With careful selection of techniques and individualized guidance, meditation can become a powerful and supportive tool for mental health.
Yoga therapy offers one approach to this individualized process, helping people find meditation practices that support nervous system regulation, resilience, and psychological wellbeing.
References
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