As a professional meditation teacher, I’ve come to learn that meditation offers different experiences for different people. Where some find it easy and immediately see the benefits, others find it a real challenge. One surprising discovery is that there are unique benefits and challenges of meditation for men. And new research backs this up.
In this guide, I’ll share the latest research, why men might struggle with meditation, and what to do about it.
Yes, meditation is different for men
New research published in the journal Mindfulness shows that men may face both challenges and side effects from meditation.
The researchers, led by Tim Lonas of Harvard University, took 30 men from London, aged 20 to 60 and with various levels of experience in meditation, and tracked their meditation journey across one year. They conducted interviews to get an-depth perspective on the participants’ experience with meditation.
The results showed that men experience both significant benefits and challenges with meditation. The benefits included gaining a sense of connection, experiencing peacefulness, and better emotional regulation.
But in this guide I want to focus on the challenges. I’ll list what those challenges are and my advice on overcoming them.
1) The Men found meditation hard to learn
The majority of men said meditation was difficult. Some faced challenges such as:
- Physical discomfort (“My back was screaming, ‘Stop!’”)
- Boredom or repetition (“Here we go again, the same old mind.”)
- Self-doubt (“I’m rubbish at it, I just can’t concentrate.”)
- Difficulty fitting it into life — even men living in meditation centres struggled with time pressures, work, and stress.
As a meditation teacher, I am not surprised about this. Meditation is a lot more complicated than many people realise, and there is an abundance of disinformation. For instance, many men believe they must sit with their legs crossed (not necessary) and have a silent mind (unlikely). I’ve covered most of this in my guide How To Meditate Properly.
2) Unwanted thoughts and feelings
Meditation — especially mindfulness — often made men face negative inner experiences they had been avoiding for years. For example:
- Realising the mind is full of constant, uncontrollable thoughts
- Noticing harsh self-criticism (“I found me painful.”)
- Uncovering buried emotions, such as anger at a friend or grief over losses
- Revisiting old trauma from childhood
Note that all of the above can actually be beneficial (e.g. being aware of painful thoughts helps you change them) but that’s only when you know how to observe thoughts in a helpful way. For instance, little techniques such as labeling (saying “This is just a thought / feeling”) can help to reduce their effect, and you can also directly challenge those thoughts and feelings by thinking in more rational ways.
The problem is, many men start meditating without proper instruction, which is why taking a few sessions with a private meditation teacher can be immensely valuable.
3) Worsening pre-existing mental health conditions
For some men, meditation intensified:
- Low self-esteem – awareness without compassion could feel like a “sledgehammer” of criticism.
- Anxiety – becoming more emotionally sensitive could be overwhelming, making them hyper-aware of upsetting things in the world.
- Depression – during low moods, mindfulness could trap them in rumination, deepening the darkness instead of lifting it.
Now, to clarify, research has shown that meditation is very helpful for these conditions when it is practised correctly, but if it is practiced incorrectly it could cause harm.
Some tips to help with this include:
- only use basic techniques
- discontinue a technique if it makes you feel worse
- if you have a serious mental health condition always consult a professional.
4. Unstable sense of reality
About half the participants reported unusual or intense experiences — some blissful, others frightening. Problems tended to happen when:
- People tried advanced practices too early, and
- They had no experienced teacher or support group.
Examples:
- Feeling like the self had “disappeared,” leading to fear and disorientation
- An overwhelming spiritual experience that was followed by years of difficulty “coming back” to everyday life
- In rare cases, experiences linked (by the meditator) to psychotic episodes and hospitalisation
Again, this points to the importance of sticking with basic techniques unless working with a professional.
Research limitations
- All participants were current meditators — men who quit due to problems weren’t included, so some difficulties may be underreported or overreported.
- Most were connected to one Buddhist organisation, so results may differ for other traditions.
- The group included a high proportion of gay men, which may have influenced experiences.
Summary
Meditation can cause issues if it is learned incorrectly. The absolute worst thing to do is to practice advanced techniques without professional guidance. Always be aware of the quality of tuition that you’re receiving and, more than anything, respect the power of meditation. To learn to meditate properly, book a private session with me today.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.