What You Need To Know

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As a meditation teacher who’s passionate about helping others, I must warn you of the link between meditation and dissociation. Why? Because I myself have faced this problem, as have many others. Indeed, one of the biggest issues with meditation is dissociation.

I’ve been meditating for more than twenty years. And for a long time I felt like a ghost, like I didn’t exist. I never realised that this had anything to do with my mindfulness practice. But now I know better. I’ve solved my problem and I still meditate daily. So let’s look at this issue.

The Link Between Meditation & Dissociation

Dissociation is a mental health condition where you feel disconnected from your thoughts, emotions, body, or even the world around you. In extreme cases, it can feel like an out of body experience. Depersonalisation, closely related, is when you feel disconnected from your mind and body, which can distort your sense of reality. Also closely related is derealization, in which it feels as though the world were not real.

These experiences can be caused by meditation, but it’s important to remember that they aren’t a sign of failure.

Some meditations cause dissociation 

Some techniques, such as Vipassana meditation can cause dissociation. When you meditate, you’re often trained to distance yourself from thoughts, emotions, and sensory experiences. While this can be helpful in managing stress and anxiety, overdoing it can make you feel detached.

This issue is not uncommon. Research from the Mayo Clinic and Cleveland Clinic notes that dissociation and depersonalisation can be exacerbated by types of meditation that cause detachment. In particular, Vipassana and mindfulness of breath (Anapanasati) can lead to feelings of derealisation if practiced in isolation.

Why You Need To Stop Dissociating During Meditation

You may be asking, “Isn’t it good to detach from thoughts?” Yes, distancing yourself from overwhelming thoughts is beneficial, which is why Vipassana is effective for anxiety relief. However, the problem arises when we take detachment too far. Continuously telling yourself, “That’s just a thought,” can train the mind to dissociate from all thoughts, including important ones that help you stay grounded. I once went so far in Vipassana that it led to escapism and I entirely disconnected from my life. 

Research shows that meditating without engaging with your thoughts can create long-term dissociative tendencies, which might even lead to anxiety and stress.

Avoiding Dissociation When Meditating

Because certain meditation techniques—like Vipassana and Anapanasati—are dissociative, they should not be the only practices you use. Meditation is about balance. Buddhist monks traditionally practice both dissociative  meditations (such as mindfulness and breath meditation) and practices that help them reconnect with emotions, body, and the world around them. Detach. Attach. Repeat.

Techniques such as Loving Kindness (Metta), Compassion (Karuna), and body-focused practices like Zen walking (Kinhin) help cultivate compassion and connect the practitioner to their feelings. These practices ensure that you don’t just detach from thoughts but also reconnect with positive aspects of your inner world and the world around you.

The Meditation Mistake to Avoid

The biggest mistake I see in modern Western meditation is the overreliance on single techniques, like mindful breathing. Many people get caught in this habit and treat meditation like a quick fix, often using apps like Headspace without deeper guidance. This is why private meditation lessons are so valuable. A personalized approach can ensure that you’re practicing the right techniques for your unique needs.

How To Stop Dissociating During Meditation

If you’re struggling with dissociation during meditation, here’s the solution:

  1. Empty the mind with techniques like Anapanasati and Vipassana.
  2. Refill your mind with practices that cultivate compassion, like Loving Kindness and Metta.
  3. Reconnect with your body through mindfulness techniques such as Zen Walking, yoga, or a body scan meditation.
  4. Also consider psychotherapy, which the Mayo Clinic states is the go-to therapy for dissociation.

This combination of techniques will help you stay grounded and stop dissociation when meditating. It worked for me, and I continue to use this approach every day in my own practice.

Use The Right Types of Meditation for Dissociation

Long story short… when I focused only on meditations that pulled me out of my body, I felt more fragmented than free. I needed balance. So I kept my mindful breathing practice but added ways to bring me back—inhaling love with Metta, grounding through Zen Walking, and tuning into my body with gentle yoga. That shift changed everything.

If your practice leaves you detached or unmoored, try weaving in techniques that cultivate compassion and bodily presence. And if you want guidance crafting a balanced routine, book a private session with me. We’ll build a practice that keeps you connected, whole, and growing.