Date: 07/20/2024 07/21/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Safety and Precautions in Meditation
Meditation is generally safe, gentle, and deeply beneficial. However, improper posture, forced breathing, or emotional imbalance may lead to discomfort or wrong practice. Understanding basic safety rules and what to avoid is essential for every practitioner.
1.Safety Principles of Meditation
1.Stable posture without force
Correct posture includes: upright spine, relaxed shoulders, slightly tucked chin.
Avoid:
Forcing the back straight
Tightening the legs
Rigid stillness
Excessive force leads to numbness, tension, and energy blockage.
2.Natural breathing without manipulation
Safe breathing should be deep, soft, and effortless.
Avoid:
Forced inhalation
Rapid breathing
Holding the breath
These cause dizziness, anxiety, and discomfort.
3.Calm mind without chasing experiences
It is normal to experience thoughts, emotions, or sensations.
The key is: don’t chase, don’t resist, don’t interpret.
Avoid seeking special experiences such as lights, sounds, visions, or floating sensations.
4.Gradual progress in duration
For beginners:
5–15 minutes per session
1–2 sessions per day
Increase time gradually
Long sessions early on can cause fatigue or physical strain.
5.Adjust for medical conditions
Use chair meditation or shorter sessions if you have:
Heart conditions
Severe anxiety
Panic disorder
Spinal problems
Intense headaches
Safety comes before endurance.
2.Common Precautions
1.Avoid meditating right after a heavy meal
A full stomach leads to:
Bloating
Drowsiness
Poor concentration
Wait at least one hour after eating.
2.Avoid meditating during emotional extremes
Forcing meditation when extremely angry, upset, or anxious may worsen emotions.
First calm the body through walking or breathing.
3.Avoid practice when extremely fatigued
Severe tiredness leads immediately to drowsiness or nodding.
Better alternatives:
Wash your face
Standing meditation
Mindful walking
4.Avoid stimulants before meditation
This includes:
Strong tea
Coffee
Energy drinks
Alcohol
These overstimulate the mind or cause instability.
5.Avoid unsafe environments
Meditation requires a quiet, secure space—
not near traffic, machinery, heights, or water.
3.What to Do When Discomfort Arises
1.Dizziness or chest tightness
→Stop immediately and breathe gently.
2.Numbness or pain
→Adjust posture or switch to chair meditation.
3.Emotional agitation
→Open the eyes and focus on breathing or walking meditation.
4.Fear or hallucinations
→End the session and seek guidance if needed.
Conclusion
Safety Is the Foundation of Practice.
Meditation is safe when practiced correctly.
With proper posture, natural breathing, and stable awareness,the practice becomes light, peaceful, and transformative.
Above all,safety and clarity come before technique or special experiences.
