The Hidden Challenges of Meditation: When Sitting Still Brings Up Old Wounds

These days, meditation is really common. Its advantages—peace, tranquility, mental clarity—have all been discussed here. However, there’s a side to meditation that gets less attention, particularly for those who have a history of trauma. What if meditation begins to bring back old wounds, anxiety, or even depression rather than calm and tranquility? If this sounds familiar, you’re not alone. Let’s explore why this occurs and how a trauma-informed approach might help meditation to be a more positive experience.

Why Meditation Can Trigger Anxiety or Depression

You may wonder how something as basic as sitting silently could cause such a great stir-up? The fact is, meditation has a unique ability to lower our barriers. For many of us, life is about maintaining those walls; they are our “protection” from past traumatic events or unresolved feelings. Quietly sitting and turning inward is like telling our brain, “It’s safe, you can let go.” “Letting go” could, however, mean confronting hidden memories or emotions if you have unresolved trauma.

Look it like stirring up the bottom of a pond. To say the least, causing all that murky material to rise to the surface can be quite disturbing. This process can catch people off guard, and is occasionally known in meditation as “de-repression.” While some people may sense physical sensations like a racing heart, tension, or a strong urge to just get up and walk away, others might be overwhelmed by past memories or uncomfortable emotions.

Signs That Meditation Might Be Bringing Up Old Wounds

If meditating has caused you to feel more anxious, depressed, or uneasy, it’s possible that some trauma-related memories or feelings, even if you don’t think you’ve been exposed to any trauma, are resurfacing. Here are some indicators to be on alert for:

  • Anxiety or Sadness: These could manifest as a sense of dread, severe sadness, or even a sense of hopelessness that wasn’t there before to the session.
  • Physical Restlessness: Feeling fidgety, a racing heart, or a sense of being on-edge can indicate that your mind is accessing deeper, unresolved places.
  • Emotional Overwhelm: Should your thoughts or emotions seem like they’re “too much,” or you find yourself wanting to avoid meditation entirely, this could indicate that it’s bringing up some old wounds.

If any of these sounds familiar, realize that they’re not related to your “doing meditation wrong.” Simply said, meditation is reaching levels within that might require some additional care and attention.

Trauma-Informed Meditation Techniques: A Softer Approach

Particularly if you’re carrying old emotional scars, there are strategies to make meditation safer and more controllable. Here are some a trauma-informed strategies to guide you forward:

1. Start with Gentle Techniques

Different meditation techniques abound, and some can be more helpful than others. For instance, concentration meditation—where you concentrate on one point, such your breath or a sound—is typically centering and offers a feeling of containment. Additionally useful for establishing safety and structure are body scan meditations, or guided visualizations.

2. Focus on Grounding

Focusing on grounding can help you stay present and anchored in the moment when emotions begin to rise. Feeling your feet on the ground and visualizing roots reaching into the earth is one basic grounding exercise. This can help you feel more stable, particularly if challenging emotions are bubbling up.

3. Keep Sessions Short

Beginning with shorter sessions—even just five to ten minutes—can make meditation more controllable. It’s about sitting in a way that feels safe and solid, not about how long you sit. As you get more comfortable, you can always extend your time.

4. Balance with Other Grounding Techniques

If unresolved trauma exists, sometimes meditation by itself is not the best path forward. Combining meditation with other grounding exercises such as mild yoga, light stretching, or journaling will enable you to gently process emotions. Jotting down ideas or emotions that arise could help you make sense of things and offer an outlet.

Supporting Yourself as You Heal

Meditation can be a key part of your healing journey, but it doesn’t have to be the only path. The following can help keep everything in balance:

Self-Reflection without Judgment

Should powerful feelings surface, try to greet them with curiosity and openness instead of judgment. The experience can be softened by practicing self-compassion—that is, by realizing it’s normal to feel what you feel.

Seeking Support

There is no guilt in reaching out for help if you discover that meditation sets off more than you can control on your own. Working with a trauma-informed therapist or meditation teacher can provide guidance and enable you to safely negotiate the process.

Key Takeaways

It’s perfectly okay if meditation doesn’t bring immediate peace or joy. For some of us, it may remind us of past hurts before it calms things down. Recognizing this as part of the process and modifying your approach will make a world of difference. Remember: it’s about healing in your own time; go gently, be patient with yourself.

So try to slow your meditation down next time you sit down. Should challenging emotions surface, remind yourself that they’re indicators of healing rather than failure. And it’s okay if you need to step back. Healing isn’t about pushing through; it’s about nurturing yourself along the way.

Doug Crawford, L.Ac.

Disclaimer

This website does not provide medical advice. The information provided is for educational purposes only. While I strive for accuracy, it’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health care provider with any questions about a medical condition or treatment and before starting a new health regimen. Never disregard or delay seeking professional medical advice because of something you read on this website.