How to Deal with Overwhelming Emotions During Meditation?

During meditation, we enter a state of consciousness that allows many unconscious thoughts and feelings that were buried to start revealing themselves. Unresolved feelings begin to emerge, seeking release and clearance. However, during this unique state of mind, you might become emotional or even overwhelmed, perhaps by sadness, fear, powerlessness, or a mixture of perplexing feelings.

Some meditation practices teach just to watch thoughts and emotions come and go. This is perhaps rooted in some of the teachings that view the world as a grand illusion and treat thoughts and feelings as mere delusions, therefore ignoring them. 

However, while emotions and thoughts are intangible and illusive, we can’t deny the fact that we dwell in this body and feel pain. Emotions would be delusions if we could escape our bodies, but we cannot. Emotions are real in the sense that we can feel them, and they trigger strong physical responses and physiological discomfort. 

If you find yourself overwhelmed, you can either pause the meditation or take a deep breath and relax. Observe the emotions, whether intense fear, anxiety, or anything else, and don’t let yourself get caught up in the emotions. Tell yourself that the emotion cannot hurt you but is a creation of the mind. And take another few deep breaths to relax your body.

While watching your emotions, try to ask your body (yes, your body often knows, and it doesn’t shy away from telling you it is hurt), “Why do I experience those emotions?” or “Why does my heart race and feel frightful?” Pose the question and quietly observe. The answer may pop up as insights or epiphanies.

However, you might not receive an answer. In that case, while focusing on the emotions, take deep breaths to relax your emotional and body responses, and it is a perfect moment to use eye movement to reduce the intensity of the emotions.

Try not to run away from the emotion because it offers great hints of the root problems. Emotions don’t come out of thin air; they offer clues to our unsettling thoughts or feelings inside us. Some teachings suggest watching your emotions come and go, don’t get distracted. However, that doesn’t necessarily resolve the underlying issue or feelings. Instead, let’s approach this emotional situation by seizing this precious opportunity to reflect on the emotions. Let emotions lead you to unsolved self-conflicting feelings. Let them guide you to the innermost part of yourself.