Sameera John, Rahul Aggarwal, Malini Sen, Prajyot Raut, & Vyshnav KP
Meditation as a spiritual practice has been reported to have a wide range of physiological and psychological efficacy, including regulated heart rate, emotional control and overall improvement in quality of life.
A study in 2009 compared the differences in the activity of the Sympathetic Nervous System (which is a part of our body’s autonomic nervous system that kicks in during stressful situations, triggering the “fight or flight” response) before and after a 5 day long meditative training session and found that the experimental group reported positive changes in respiratory and heart rates with respect to the control group. This finding corroborated with the public perspective on the effectiveness of meditative practices on healing disorders.
In recent years, meditation as a practice has rapidly evolved from historical tradition to a highly lucrative industry. Alongside the growing awareness around mental illness, a growing interest has developed in meditation as an element to achieve well-being. And this is not surprising considering that an expanding commercial market often targets those that are most vulnerable in that regard, and particularly include those with anxiety or being emotionally disturbed. Many meditation programs, apps, and retreats promise transformative benefits.
However, promises are often set up to sell an idealised experience rather than a practical solution. This can commodify meditation, with the added influence of media hype, where people may begin practising meditation without proper guidance.
Although scientific research is validating some of these benefits, misinformation and incomplete knowledge enhanced by media glorification of “spiritual hygiene” is leading to the adoption of potentially harmful intensive meditative practices in an unguided environment. So, it may end up causing harmful practices in the name of quick relief. It also adds more complexity to the balance between therapeutic potential and responsible application of meditation.
Meditative practices have in the past been utilised as a technique to combat anxiety mainly because of the effect that it has on the Autonomic Nervous System (which comprises the Sympathetic and Parasympathetic Nervous Systems). Research done previously suggests that they help activate the Parasympathetic Nervous System (which is the other component of the ANS and helps alleviate stress; also termed as the “rest and digest” response) by lowering our heart rate and blood pressure. Further, several types of breathing exercises not only help to reduce anxiety, but also to promote a positive rationale.
However, one should note that in the case of meditative practices, people who are not ready to confront these emotions may become uncomfortable in such situations, subsequently getting triggered. Some feel that suppressed emotions and the memories of traumatic experiences often come back to them as they meditate, heightening their anxiety and creating discomfort in their emotions. For instance, in Greater Good Magazine published by the Greater Good Science Center at the University of California, Berkeley, one person described how a meditation retreat led to an extended anxiety attack; it caused extreme panic and exhibited symptoms of chronic anxiety. This exemplifies what researchers are raising a red flag on by citing their findings in Mental Health Daily, stating that because of the introspective nature of meditation, it can intensify mental disturbance in some, especially when they possess trauma from their past or have a heightened sense of sensitivity. These cases highlight the importance of awareness and guidance in meditation practice.
Meditation aids in modulating neurochemical pathways which can help the person feeling past sadness or trauma find a moment of peace. However, the stillness which comes with meditation may bring unresolved negative emotions to the surface. For individuals suffering from trauma or high stress levels, this can trigger anxiety as these emotions emerge into our awareness.
Therefore, the question arises: How can meditation practices be optimised to balance the positive mental health benefits while minimising adverse effects across different individuals? Studies done in this domain previously have been inconclusive on the effect of meditative practices on mental disorders.
For example, a study in 2014 (An open-pilot trial, conducted by David J Kearney , Carolyn McManus, Carol A Malte, Michelle E Martinez, Benjamin Felleman, Tracy L Simpson) stated that a certain kind of meditation titled loving-kindness meditation brought about positive changes in a group of war veterans suffering from Post-traumatic stress disorder (PTSD) over a span of 12 weeks (about 3 months). However, this group did not include individuals with a history of psychotic disorders, so its findings may not directly apply to our question. On the other hand, a Mindfulness-Based Stress Reduction (MBSR) Program (conducted by Greg Serpa, Stephanie L. Taylor and Kirsten Tillisch, a brief course that teaches mindfulness meditation with demonstrated benefits for mood disorders and pain) boosted mental health scores among a group of 79 veterans suffering from anxiety, depression, and other disorders. It also discussed the efficacy of introducing complementary and alternative medicine therapy as opposed to medicinal or meditative regimens.
While the psychological and physiological benefits of meditative practices cannot be overlooked, the question of causality between psychotic symptoms and unguided deep meditation remains ambiguous and warrants further research. There should be regular screenings for psychotic disorders to serve the purposes of both early detection and evaluation of one’s mental health. Meditation supplemented with necessary medication creates a personally optimised regimen and may currently be the safest navigation of psychological waters.
A start could be with short sessions in a comfortable environment, seeking professional guidance, and practising self-compassion. Incorporate gentle movement, balance meditation with other activities, and maintaining social life will also lead to a good start to a meditative journey. Adjusting techniques of meditation as needed ensures a supportive and beneficial experience. Meditation offers substantial benefits for well-being, but it’s essential to approach it with care, including only consulting licensed professionals who prioritise ethical guidance.
The writers are first-year BTech students at Plaksha University, Mohali.
