Yes, a meditation session can sometimes feel uncomfortable. If you sit down expecting calm and instead feel distressed, you do not need to turn that experience into a judgment about yourself. A useful question is whether this practice suits you at this moment, or whether you would prefer to stop and choose something else.
What did a brief-session study find?
A secondary analysis published on 14 September 2026 examined a trial in which 5,049 US and UK adults were randomized to five- or ten-minute digital meditation or usual internet use. There was no clear difference between groups in reports of a distressing experience. This comparison concerns a brief activity; it does not establish that everyone is free from harm or that longer practice is safe. [1]
Why duration and the measure matter
In the same trial, distressing experiences were more likely in the ten-minute condition than in the five-minute condition. The researchers separately assessed increases in negative affect; clinically relevant increases were less likely with meditation than with usual internet use. These are different outcomes, not a blanket finding that meditation is safe for everyone. Read the published study.
Our practical interpretation, not a tested prescription: finishing a longer session need not be your success criterion. Respect discomfort even when average findings are reassuring. This study does not identify the right duration for an individual.
Putting the finding in context
NCCIH notes that research into unwanted effects of meditation remains limited and that some research participants have reported anxiety or depression. Meditation should therefore not be presented as suitable for everyone or as a substitute for necessary care. Discomfort deserves attention without assuming a diagnosis or a single explanation. [2]
You do not have to finish the timer
You can stop if your discomfort increases. When you feel ready, consider these questions. They are original editorial prompts from Rouhalkown, not a medical assessment or the intervention tested in the study:
- What did I actually notice: boredom, tension, or a wish to leave? Describe it simply, without attaching an immediate explanation.
- Was I pressuring myself to feel a particular way or finish a duration that did not suit me?
- What choice is available now: ending the practice, a comfortable everyday activity, or asking for support?
Imagine starting a ten-minute recording after a demanding day and feeling increasingly distressed. You can switch it off. You do not need to restart immediately to prove you can manage it. Stopping is a choice you can respect, not a failure you need to erase.
If distress recurs or affects daily life, discuss it with a qualified professional. For another time, our beginner meditation guide (Arabic) offers attention options. Explore Rouhalkown, an Arabic book about story, philosophy and reflection (Arabic page), without treating it as a medical intervention.