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FILE: docs/getting-started/safety-wellbeing.md

title: "Safety & Wellbeing Guidelines" summary: "Important health considerations and safety guidelines for meditation practice." tags: [meta:safety, skill:preparation, theme:wellbeing]

Safety & Wellbeing Guidelines 🛡️

Your physical and mental wellbeing are the foundation of beneficial practice. Please read this section carefully before beginning any meditation practice.

⚠️ Important Disclaimers

Not Medical or Therapeutic Advice

This meditation plan is educational content only and is not:

  • Medical advice or treatment
  • Psychotherapy or counseling
  • Treatment for any physical or mental health condition
  • A substitute for professional healthcare

Consult Healthcare Providers

Always consult qualified healthcare professionals for:

- Physical health concerns or limitations
- Mental health conditions or symptoms
- Questions about medication interactions
- Any changes in your health during practice

Not Religious Instruction

While drawing from Buddhist wisdom traditions, this plan provides secular meditation instruction. It is not religious teaching, conversion material, or spiritual counseling.

❤️ Physical Safety

Posture Considerations

Back/Neck Issues:

  • Use chairs instead of floor sitting if needed
  • Never force painful positions
  • Modify postures for your body's needs
  • Take breaks whenever necessary

Joint Problems:

  • Avoid cross-legged positions if painful
  • Use additional cushions for support
  • Chair practice is equally effective
  • Listen to your body's limits

Pregnancy:

  • Consult your healthcare provider first
  • Avoid prolonged floor sitting if uncomfortable
  • Modify positions as needed
  • Stop if you experience any concerning symptoms

Golden Rule

Pain is not part of the practice. Mild discomfort as you adjust to new postures is normal, but sharp pain, numbness, or persistent discomfort means you should modify your position immediately.

When to Stop Practice

Stop meditation and seek appropriate help if you experience:

  • Severe or worsening physical pain
  • Dizziness, nausea, or faintness
  • Difficulty breathing
  • Panic attacks or severe anxiety
  • Any concerning physical symptoms

:brain: Mental Health Considerations

Trauma and Difficult Emotions

Meditation can sometimes bring up difficult emotions or memories. This is normal but requires careful attention:

Normal experiences:

  • Occasional sadness, anxiety, or irritation
  • Memories arising during quiet sitting
  • Emotional releases or tears
  • Temporary increase in awareness of stress

Concerning experiences:

  • Overwhelming emotional distress
  • Panic attacks or severe anxiety
  • Intrusive traumatic memories
  • Dissociation or feeling "unreal"
  • Persistent disturbing thoughts

Trauma-Informed Approach

If you have a history of trauma, PTSD, or severe mental health conditions:

- Consult a qualified mental health professional before beginning
- Consider trauma-informed meditation approaches
- Start with very short sessions (2-3 minutes)
- Keep eyes slightly open if closed-eye practice feels unsafe
- Have support resources readily available

Pre-existing Mental Health Conditions

Depression:

  • Meditation can be helpful but is not treatment
  • Monitor for worsening symptoms
  • Maintain professional treatment relationships
  • Consider group or guided practice for support

Anxiety Disorders:

  • Start with shorter sessions
  • Focus on grounding techniques
  • Don't force relaxation - observe whatever arises
  • Breathing exercises may initially increase anxiety for some people

Psychosis or Bipolar Disorder:

  • Consult your psychiatrist before beginning
  • Intensive meditation may not be appropriate during acute episodes
  • Maintain medication compliance
  • Have a support plan in place

⚖️ Healthy Practice Guidelines

Start Gradually

  • Begin with 5-10 minute sessions
  • Increase duration slowly over weeks
  • Consistency matters more than duration
  • Don't rush into advanced practices

Maintain Balance

  • Practice enhances life, not replaces it
  • Keep social connections and activities
  • Don't isolate yourself in practice
  • Balance meditation with movement and engagement

Seek Guidance When Needed

  • Consider finding a qualified teacher for deeper instruction
  • Join meditation groups for community support
  • Read additional resources from reputable sources
  • Don't hesitate to ask questions

📞 Crisis Resources

If you experience a mental health emergency:

United States:

  • National Suicide Prevention Lifeline: 988
  • Crisis Text Line: Text HOME to 741741
  • Emergency services: 911

International:

  • Contact your local emergency services
  • Reach out to national mental health crisis lines
  • Connect with trusted healthcare providers

:green_circle: Signs of Healthy Practice

You're on the right track when you experience:

  • Gradual increases in calm and clarity
  • Sustainable daily practice routine
  • Balanced integration with normal life activities
  • Increased self-awareness without self-obsession
  • Growing compassion for yourself and others
  • Realistic expectations about benefits and challenges

♻️ Adapting the Plan

This plan should serve you, not the other way around. Feel free to:

  • Modify durations based on your capacity
  • Skip days when needed without guilt
  • Repeat phases if you need more time
  • Adapt postures for your physical needs
  • Take breaks from practice when life demands it

Remember

The goal is sustainable, beneficial practice that enhances your wellbeing. Honor your body, mind, and life circumstances. Practice with wisdom and self-compassion.

Ready to practice safely? Continue to How to Use This Plan for customization guidance, or jump to Day 1 to begin.

May your practice be safe, beneficial, and filled with wisdom.