Meditation vs. Dissociation
Recognizing When We’re Not Really “In” the Practice
You’re sitting in meditation. Eyes closed. Body still. The teacher’s voice is gentle, the music soft. Everything looks right on the outside.
But inside?
You’re not really there.
Maybe your mind has gone completely numb. Maybe you’ve floated into a kind of blank space. Maybe you’ve disappeared from your body entirely. And maybe, someone even praises you afterward for being so “peaceful.”
But here’s the truth:
That’s not always meditation. Sometimes, it’s dissociation.
What’s the Difference?
Meditation is the practice of being present—with your breath, your body, your emotions, your thoughts—without clinging to them or pushing them away.
It’s about building the capacity to stay, even with discomfort.
Dissociation, on the other hand, is the nervous system’s survival response when the present moment feels too much. It’s what happens when the mind goes offline to protect us. You may feel spacey, disconnected, flat, or numb. Time may slip away. You might not even remember the meditation at all.
But Isn't Zoning Out the Point?
Not quite. The goal of mindfulness isn’t to “check out” or “stop thinking.” It’s to gently return to presence, again and again.
Stillness ≠ numbness
Silence ≠ avoidance
Peace ≠ absence
How to Know You’re Dissociating in Practice
You feel emotionally flat, foggy, or cold
You’re overly focused on doing it “right” or going “deep”
You lose time or awareness of your body
You feel less grounded or more anxious afterward
The practice feels more like disappearing than arriving
What You Can Do Instead
Open your eyes during meditation
Try walking, movement, or somatic grounding instead of seated stillness
Name what’s present: “I feel disconnected.” That’s awareness.
Use sensation (holding a warm mug, placing a hand on your heart) to re-anchor
Slow down your practice and stay close to the body
Final Thoughts
Meditation is not a performance. It’s not about getting to some blissful nowhere. It’s about being with what is—with compassion, curiosity, and care.
If you find yourself dissociating in practice, it doesn’t mean you’re broken or doing it wrong. It means your system is trying to protect you, and you may need to adjust how you’re practicing—or why.
Gentle awareness is always enough.
Come back when you’re ready.
And remember: the goal is not to leave yourself.
It’s to come home.