Finding ways to manage stress is essential, but traditional meditation methods may not always feel comfortable for autistic adults. The key is adapting mindfulness practices to suit your sensory and cognitive needs, making them more accessible and effective.
Start Small and Build Comfort
If sitting still feels challenging, begin with a minute of mindful breathing. Inhale deeply, exhale slowly and focus on the rhythm of your breath. Over time, you can gradually increase the duration as it feels right for you.
Engage Your Senses
Mindfulness doesn’t have to mean closing your eyes and sitting in silence. Try sensory-friendly approaches:
Mindful Movement
Stillness isn’t the only way to practice mindfulness. Gentle movements—such as stretching, yoga, or a slow walk—can help regulate emotions while allowing focus. Pay attention to how your body moves and how each motion feels.
Explore Guided Meditation
Apps and online videos offer guided meditations designed for neurodivergent individuals. Experiment with different approaches, such as storytelling visualizations or nature-based imagery, to find what resonates with you.
Final Thoughts
Mindfulness is personal—there’s no right or wrong way to do it. Whether through movement, sensory engagement, or quiet reflection, the goal is to create a sense of calm and balance in a way that feels natural to you.
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