Tips and Cautions Regarding Mindfulness

Occasionally I came across social-media posts in Buddhist circles that were dismissive of people who meditate. Sometimes the tones were unexpectedly harsh, and the way they ridiculed them showed their lack of understanding of Buddha's teachings and skepticism about the Dhamma. Non-Buddhist observers may not even be able to imagine that these kinds of things can happen in a Buddhist community. 

On the other hand, meditation and mindfulness rooted in the Buddha’s teachings are spreading globally, helping with everyday living, different types of psychological traumas, different types of addictions, loneliness, and many other challenges, and are promoted for mental well-being.

I am also a little worried about that, because real change can occur in the mind with diligent practice. For casual meditators, who can stay in the beginner stage or be happy with the new delightful experiences of stage 4, problems are unlikely; but for those who sincerely follow the instructions and practice rigorously, challenging experiences can arise, especially around insight stages 5–7. Even regular practice, when diligently following the Dhamma, can produce these effects; it is not limited to intensive retreats. Stages 8–10 also has its difficulties, but I believe it is less severe than 5–7, and the experience can vary with individuals. Details on insight stages can be found here.

Since I was young, I’ve heard stories of people becoming unbalanced through intensive meditation, which made me cautious. Later, after gaining a better understanding of the 16 stages of insight in Vipassanā, I became convinced that stages 5–7 are particularly sensitive. A meditator without adequate knowledge or guidance may face adverse effects. I myself need to stop meditation and focus on trauma healing for a few years. When I passed through these stages, I didn’t know I was in them. I only realized it some years afterwards, when I attended an online Dhamma training. Because of that, I believe it was harder than it should have been.

There are four basic types of meditation in the Vipassanā tradition, and choosing a single method is sufficient. They are rooted in the five aggregates (khandhā) and the four foundations of mindfulness (kāyā, vedanā, cittā, dhammas) from the Mahāsatipaṭṭhāna Sutta. For me personally, it took decades to fully understand one of these types, called Dhammānupassanā. Nowadays, many trustworthy sources are readily available, and AI can even offer input, though answers must always be fact-checked.

According to Venerable Mogok Sayadaw U Vimala, among the four types, focusing on consciousness (cittanupassanā) is particularly helpful for seeing oneself not as “I,” which can hasten progress toward the first enlightenment (stream-entry). He emphasized that it is important to remove the sense of “I” through knowledge alone while meditating, when we still cannot eradicate it, in order to make real progress in insight. He also emphasized that we must first understand the wheel of dependent origination (paṭicca‑samuppāda) through knowledge. He explained further that the place where awakening occurs lies between vedanā (feeling/sensation) and taṇhā (craving).

He taught that we should listen deeply to teachings on the Four Noble Truths and, while listening, remain mindful of whichever aggregate we choose to focus on (body, consciousness, feeling/sensation, or mental formations and perception). This awareness helps accelerate progress on the path.

These are some basic tips and cautions drawn from my decades of learning. When I decided to stop sharing more about my meditation experience for the moment, I still felt I was responsible to write this one.

Note: Many years ago, I watched someone online on YouTube talk about their Kundalini awakening experience, and later I realized it is nothing but stage 4. Recently, I found many people talking about the Dark Night of the Soul, and it seems like stages 5–7. Therefore, I believe changes in the mind can happen even in meditation and mindfulness practices outside the Vipassanā tradition. It should be an area of interest for mindfulness researchers.

Last updated: 4 November 2025
© Dr. Tune. All rights reserved.