Categories: Eradicate the Fear of Meditation
May the blessings of the Triple Gem be with you all!
Today, I want to offer some guidance on a topic that causes many people to hesitate, meditation side effects, get stuck, or even become frightened on their spiritual path. We will explore the various physical or mental experiences during meditation that can arise as you practice. So many people become scared by these experiences, whether they are physical feelings in the body or shifts in the mind.
So, let me begin with the most important piece of advice I can give you: Don’t be afraid of, do not investigate, and do not fixate on any physical or mental experiences during meditation. This is my counsel to you today.
For those of you who have been following our practical teachings, you know that our approach is grounded in direct experience. As you practice, you have likely felt many things, and you will continue to feel many more as you go deeper. I receive messages and calls all the time from people describing the various physical and mental phenomena they encounter. It is crucial to understand that as we develop the mind, our body undergoes numerous changes and transformations.
You may feel things you’ve never felt in your entire life, things you couldn’t even imagine. But if we react by getting caught, investigating, or fearing these sensations, we can never develop our meditation practice. We simply get stuck right there.
Why We Fear: Unpacking the Myths About Meditation
Let’s take a common example. Imagine you are meditating and suddenly feel your body becoming as heavy and still as a rock. For someone new to these sensations during meditation, the immediate reaction is often fear. The moment fear arises, what happens? You stop meditating. You open your eyes. The entire state of calm collapses.
What you may not realize is that this very sensation could have been a sign that your meditation was about to take a leap forward. It could have been the gateway to a new level of mental development. By reacting with fear, you have inadvertently halted your own progress. This is not something to be afraid of.
So why do people have this fear? Often, it comes from outside influences, from tradition, from books, or from people who lack practical, direct experiences. You may have heard scary stories: ‘Meditation can make you go crazy,‘ or ‘Meditation can cause sickness.‘ It is these unfounded claims that cause people to get stuck.
But such things do not happen from proper practice. The venerable Rerukane Chandawimala Nayaka Thero, a highly respected monk, stated in his books that one never goes insane from meditating. The truth is people who already have mental agitations might come to meditation with unrealistic desires. They might be attracted to the spiritual path for the wrong reasons.
Physical or Mental Experiences: Meditating Without Expectation
This brings us to a critical point. Our spiritual programs can seem very appealing, but I have said this again and again: do not crave anything in the spiritual world. Please do not approach meditation carrying bundles of desire, just as you might in your worldly life. You can absolutely practice meditation while living a lay life, but you cannot do it successfully if you are clinging to attachments and expectations.
When someone comes to meditation craving spiritual powers or experiences, and those things don’t happen, they can become distressed. This is not the fault of meditation; it is a result of the flaws within one’s own mind. So, please, do not come to this practice carrying a bag full of desires. Be mindful of this.
Debunking the Myths: Can Something ‘Enter’ Your Body?
Another common fear, often fueled by misinformation, is the idea that when your mind-made body (sometimes called the manokāya or astral body) leaves your physical body during deep meditation, another entity can enter and take over. Let me be clear: this is an absolute, utter falsehood. It is, to put it plainly, nonsense. Who says such things?
This simply does not happen to someone whose mind has been strengthened through authentic practice. In our program, we practice observances and cultivate Mettā, or loving-kindness. When you do this, no negative entity, not even a weak spirit, can come near you.
Why?
Because we follow the path laid out by the Buddha. We engage in practices dedicated to the Buddha, strengthen our mental energy (citta shakti), and cultivate a deep understanding of the mind. This makes you strong and protected. I am planning to introduce more practical programs in the future to help you observe the mind and recognize phenomena as they arise, in addition to our existing programs. So, do not let these unfounded fears, planted in your mind by others, cause you to panic when you experience new experiences during meditation.
Physical or Mental Experiences: A Journey of Fearlessness and Trust
I speak to you today under the protection of the Triple Gem, the Buddha, the Dhamma (His teachings), and the Sangha (the community of enlightened ones). I don’t have a human teacher in the conventional sense. My teachers are the Tipitaka (the Buddhist scriptures), my own direct, practical experience, and the Dhamma itself. The Buddha is my guide.
I walk this path independently, facing whatever comes without fear. ‘It doesn’t matter if I die,’ I tell myself, ‘It doesn’t matter what happens to my body.‘ And the truth is, you will not die. You will not get sick. You will not go mad. There are absolutely no adverse side effects caused by true meditation. The idea that meditation causes harmful side effects is another complete lie.
Don’t Stir the Mud: The Trap of Analyzing Sensations
Let’s return to the example of the body feeling tight or hard like a rock. The first mistake is to fear it and stop. The second mistake is to start investigating it.
‘What is this feeling? Is it the awakening of Kundalini shakti? Is it universal energy? Which chakra has been activated?‘
The moment you start searching for a cause, you lose the single-pointedness of mind you were cultivating. Instead of letting the mind settle, you agitate it with a flurry of thoughts. Your mind, which was becoming clear, turns back into a muddy pit.
Think of your mind like a glass of muddy water. To see clearly, you must let it sit still until the sediment settles to the bottom. This takes time. The calming of the mind is that settling process. But when a sensation arises and you immediately start analyzing it
‘What is this? Why is it happening?‘
It’s like shaking the glass all over again. The mud gets stirred up, and clarity is lost. If you keep doing this, your concentration will eventually fade, and you will find yourself right back where you started. You must understand this process.
Physical or Mental Experiences: A Field Guide to Common Sensations During Meditation
People report countless different experiences during meditation. Here are just a few common ones:
- A feeling of spinning or dizziness.
- Tingling throughout the entire body.
- Intense heat or warmth, especially along the spine.
- Sudden headaches that appear and disappear.
- A feeling of pressure or tightness in the middle of the forehead.
Many people ask about this pressure in the forehead, noting that it happens even during daily activities. This is normal.
I teach you to focus your mind in a relaxed way on a point in the area between the middle of the nose and the middle of the forehead. As you continue practicing this type of concentration, the mind naturally becomes familiar with that spot and tends to return there on its own, even outside formal practice. This is a sign that your meditation is deepening.
Because this particular phenomenon is quite common, I will create a separate teaching to explain it in more detail. For now, I want to keep your attention on the main point: do not fear any meditation side effects. These sensations are not obstacles. Simply observe them with equanimity, without clinging or resisting and continue your practice with a calm and steady mind.
Do not pay attention to them, do not be afraid, and do not investigate.
The Ultimate Skill: Cultivating a Child-Like Mind with Equanimity
If you can understand this, you can develop your meditation with ease. I always say: be like a small child. Be like a fool. Approach your practice with this kind of simplicity. Then you can make real progress.
I hope you have gained a clear understanding of this matter. You can maintain this clarity by cultivating what is known as Upekkha, or equanimity. This is a state of mind that is balanced, neutral, and non-reactive. By developing Upekkha through your practical meditation journey, you will be able to navigate these experiences and continue to develop your mind.
When practicing meditation, it is also important to be aware of meditation side effects. Sometimes sensations or emotions may arise that feel unusual or uncomfortable. Do not fear any sensation that arises in the body or mind. Do not investigate it. And do not give it any special importance. Simply experience it, witness it, and remain neutral.
A Final Blessing for Your Path
I believe you have all understood this important point we discussed. With this, I conclude my advice for today. May all of you who are following these practical meditation programs be able to develop quickly, heal your minds and bodies, and practically realize the benefits of both tranquility (Samatha) and insight (Vipassanā) meditation.
We invite you to walk this path with us. Read our teachings, and most importantly, apply them practically in your own life. as you practice, questions will naturally arise. Please feel free to share your experiences and questions in the comments below, via email or contact form. I will do my best to offer guidance in future talks based on your progress. For now, begin this practice with an open heart and a mind free from expectation. Cultivate it correctly, and may you find the clarity and peace you seek.
Thank you for joining us. We hope this blog will be of great benefit to your spiritual journey.
May you all be well and happy.
May the blessings of the Triple Gem be with you all!
