Meditation Makes Me Anxious — Why & How you can Repair It

Meditation is broadly recognized for serving to with nervousness, and in my classes, I’ve seen many purchasers transfer previous their anxious ideas into a spot of calm. However I’ve additionally heard from individuals who say meditation truly makes them really feel extra anxious.

At first, this looks like an odd contradiction. Why would a instrument designed to deliver peace fire up concern?

However truly, all of it is smart.

On this information, I’ll clarify why meditation generally will increase nervousness, what’s occurring within the thoughts and physique, and most significantly—what you are able to do to make meditation really feel protected, mild, and supportive. I’ll additionally share some incredible instruments that can assist you create a follow that feels actually therapeutic.

Why Meditation Makes You Anxious

The last word purpose why meditation can create nervousness is since you affiliate it with ache—or extra particularly, you affiliate it with earlier moments of hysteria.

This occurs due to one thing known as associative studying [1]. Your mind hyperlinks sure experiences collectively. In the event you’ve ever felt anxious whereas sitting nonetheless or being alone along with your ideas, your nervous system would possibly now deal with meditation as a cue for nervousness. It’s your mind’s method of attempting to guard you, even when there’s no actual hazard.

Let’s check out how these associations work.

Desk: Causes Why Meditation May Set off Anxiousness

Widespread Challenges That Result in Anxiousness in Meditation

Let’s take a better have a look at the precise the explanation why meditation would possibly really feel laborious and even uncomfortable—particularly should you’re residing with nervousness or trauma.

1. Vulnerability and Stillness

Meditation asks us to be nonetheless, quiet, and receptive. For some, that brings up emotions we’ve lengthy prevented—grief, concern, or outdated ache.

2. Dissociation or Heightened Feelings

For folks with trauma histories or power nervousness, meditation could set off dissociation or intense emotional waves. As an alternative of stress-free, you would possibly really feel overwhelmed or ungrounded.

3. Worry of Doing It Flawed

Many people fear that we’re “dangerous” at meditating. That concern creates rigidity and efficiency nervousness, which defeats the very level of the follow.

How you can Overcome Meditation-Induced Anxiousness

You’ll be able to completely make peace along with your meditation follow—even when it’s been a supply of stress previously. Right here’s how one can work with your nervous system as an alternative of in opposition to it.

1. Begin Small & Construct Progressively

The mind responds greatest to incremental publicity. Once we attempt to dive straight into deep stillness or lengthy classes, the amygdala (the mind’s risk detector) can interpret it as a pink flag—particularly if we’ve related quiet or stillness with previous misery.

What to Do:

• Start with simply 2–3 minutes, a few times a day.
• Give attention to concrete sensations—the heat of your palms, the sensation of your breath in your nostrils, the rise and fall of your stomach.
• Use a visible anchor, like a candle or a plant, to softly maintain your consideration if inside focus feels too intense.

 Even one conscious breath is a win. That is about constructing belief with your self.

2. Be Light With Your self

Self-criticism prompts the identical stress responses as exterior threats. Harsh internal commentary like “I can’t do that” or “Why am I nonetheless anxious?” provides gas to the nervousness fireplace.

What to Do:

• Observe self-compassion as a method in itself.
• When discomfort arises, silently repeat phrases like:
  “It’s okay to really feel this.”
  “That is a part of therapeutic.”
  “I’m protected on this second.”

You’ll be able to even place a hand in your coronary heart or stomach—a small act of soothing contact can sign security to your nervous system. [2]

3. Strive Motion-Primarily based Meditation

For some folks, stillness is an excessive amount of too quickly. The physique shops trauma and rigidity, and motion can assist discharge it earlier than we ask the physique to be nonetheless.

What to Do:

• Strive strolling meditation—sync your steps along with your breath.
• Use mild yoga to reconnect along with your physique earlier than a seated follow.
• Discover Qigong or Tai Chi if you’d like a flowing, meditative rhythm.

Motion will be the gateway to stillness, not an indication you’re doing one thing “incorrect.”

4. Use Grounding Strategies Earlier than You Start

Grounding helps regulate the nervous system and cut back dissociation. It creates a bridge between the exterior world and your internal consciousness.

What to Do:

• Do a 5-4-3-2-1 grounding scan:
  • 5 stuff you see
  • 4 stuff you really feel
  • 3 stuff you hear
  • 2 stuff you scent
  • 1 factor you style
• Maintain a comforting object (a mug, a stone, a tender fabric).
• Breathe whereas touching a textured floor like wooden, material, or your individual pores and skin.

Grounding isn’t “additional”—for a few of us, it is the meditation.

5. Redefine What Meditation Means

The fashionable picture of meditation usually consists of unrealistic requirements: silent thoughts, excellent posture, instantaneous peace. However actual meditation is about assembly your self actually, not attaining a temper.

What to Do:

• Shift the purpose from clearing the thoughts to being with your self.
• Use journaling after meditation to course of what got here up.
• Let every session be a follow of presence, not perfection.

How Private Meditation Teaching Can Assist

In the event you’ve tried meditation by yourself and located it overwhelming, personalised steering could make all of the distinction.

What You Get With 1:1 Teaching:

• A personalized follow tailor-made to your nervous system
• A supportive house the place you are feeling protected, heard, and guided
• Assist with unpacking emotional responses and constructing confidence in your follow

“I felt overwhelmed at first, however with Paul’s personalised method, I lastly really feel snug meditating by myself.” — Sarah

A Step-by-Step Information to Begin Meditating with out Anxiousness

Meditation can really feel daunting, particularly when it triggers nervousness or discomfort. However, when approached the appropriate method, meditation can change into a instrument of consolation and transformation. In the event you’ve struggled with meditation previously, or if it’s simply not clicking for you, these steps are designed to ease you right into a follow that works in your distinctive nervous system.

1. Put together Your House:

Creating an surroundings that promotes rest is essential, particularly if meditation has beforehand made you anxious. This house ought to really feel protected and alluring, not inflexible or pressured.

Begin with consolation. A comfortable, quiet house the place you received’t be interrupted alerts to your mind that it’s time to shift gears. You probably have a favourite blanket, candle, or tender lighting, use them to make your house really feel like a retreat from the world.

How you can do it

• Discover a nook the place you are feeling calm.
• Add cushions or a chair that gives help with out being stiff.
• Smooth lighting or candles can add a way of peace.
• Ensure that the temperature is snug, and take away any distractions (e.g., put your telephone on silent).
•  

2. Give attention to Easy Respiration:

When beginning meditation, the breath is your anchor. Many individuals really feel overwhelmed once they attempt to concentrate on “nothing”—and that’s okay. As an alternative, give your thoughts a mild object of focus: your breath.

Respiration is a pure, accessible technique to regulate your physique’s response to nervousness. It’s rooted in your nervous system and may rapidly shift your physique’s stress response right into a calmer state. Begin easy—no want for classy strategies.

How you can do it:

• Breathe in by means of your nostril for 4 seconds.
• Maintain your breath gently for 4 seconds.
• Exhale slowly for 4 seconds.
• Repeat this cycle for a couple of minutes, letting your breath keep as pure as doable.
•  

In case your thoughts begins to wander, gently deliver your focus again to the breath. No judgment—simply an invite to return to your physique and the current second.

3. Set a Timer for Simply 2-5 Minutes:

Meditation doesn’t should be a protracted, overwhelming course of, particularly in the beginning. Once you’re feeling anxious, even two minutes of conscious respiratory could make an enormous distinction.

 The hot button is to start out with a manageable purpose. Meditation is just not about forcing lengthy stretches of stillness. It’s about making peace with the current second, little by little.

How you can do it:

• Set a timer for 2-5 minutes to keep away from the stress of watching the clock.
• Use a mild sound (like a bell or chime) to mark the tip of your session.
• Progressively enhance the time as you change into extra snug. There’s no rush.
•  

4. Finish the Session Gently:

Ending a meditation follow too abruptly can depart you feeling extra anxious or disoriented. The transition again to on a regular basis life needs to be gradual and conscious. A conscious transition helps you carry that sense of peace ahead.

How you can do it:

• When the timer rings, take just a few moments to note how your physique feels.
• Stretch gently if that feels good, or just sit nonetheless and replicate on any shifts in your physique or thoughts
• Earlier than leaping into the following activity, take just a few conscious breaths to reorient your self.
•  

In the event you felt discomfort throughout the follow, acknowledge it with compassion. Meditation doesn’t at all times deliver quick calm—generally, it’s about being with no matter arises, with out forcing it.

5. Replicate on How You Felt:

Reflection lets you join extra deeply along with your expertise. That is the place you may establish any delicate modifications in your temper, vitality, or nervousness ranges.

By reflecting in your meditation, you may achieve worthwhile perception into how your physique and thoughts reply. You would possibly discover that even a couple of minutes of respiratory had a relaxing impact. Over time, this can construct your confidence within the follow.

How you can do it:

• After your meditation, take a second to journal or just replicate on the way you felt throughout the session
• Did your ideas decelerate? Did you discover any shifts in your nervousness ranges? Was there discomfort? Be sincere and type with your self about what you skilled.
•  

Contemplate retaining a meditation journal to trace how you are feeling after every session. This can assist you see progress and higher perceive your patterns.

6. Create a Routine That Works for You:

Meditation is handiest when it turns into a behavior. In the event you’ve struggled with consistency previously, you’re not alone. The purpose is to discover a routine that matches your life-style, to not pressure your self right into a inflexible schedule.

Consistency is vital to progress, however don’t get caught within the concept of doing issues completely. The extra versatile and self-compassionate you’re with your self, the simpler will probably be to construct a sustainable follow.

How you can do it:

• Begin by working towards meditation on the similar time every day to construct consistency
• Don’t stress should you miss a session—simply return the following day with kindness.
• Be conscious of your vitality ranges and the way your nervous system responds to several types of follow.
•  

Meditation doesn’t should be a protracted, difficult ritual. A couple of minutes a day, carried out constantly, can deliver you extra advantages than an hour-long session as soon as per week.

Why This Method Works:

This method to meditation is designed with your nervous system in thoughts. Meditation ought to by no means really feel like one other factor so as to add to your “to-do” listing. As an alternative, consider it as a instrument that can assist you reconnect to your physique and thoughts in a method that feels accessible and sustainable.

By beginning with quick classes, mild strategies, and a supportive surroundings, you may construct belief with your self. And with that belief, meditation turns into a instrument for therapeutic, calm, and perception—with out the overwhelm.

Able to Get Unstuck?

In the event you’ve ever felt that meditation simply isn’t working for you, I can assist. E-book a personal lesson, and we’ll work collectively to create a meditation follow that fits you and brings you the peace you deserve.

Conclusion

Meditation needs to be a instrument for rest—not a supply of stress. In the event you’re feeling anxious or overwhelmed, you’re not alone—and it doesn’t imply meditation isn’t for you. With a mild, supported method and strategies tailor-made to your wants, you can overcome these anxious emotions and expertise the calm and readability meditation is supposed to supply.

Paul Harrison is a meditation instructor with 20+ years of expertise and a deep ardour for serving to others. Recognized for his empathy and genuine method, he’s devoted to guiding people and groups towards mindfulness, readability, and well-being.