When you hear the word “meditation,” you probably imagine someone sitting cross-legged in perfect silence, their mind blissfully empty. Now imagine telling that to an autistic person whose brain is more like a constantly running YouTube playlist with no pause button. For years, I thought meditation wasn’t for people like me.
But here’s the thing: meditation isn’t about shutting your brain off. It’s about finding ways to work with your brain, not against it. For autistic brains, meditation might look a little different—and that’s okay.
The Challenges of Traditional Meditation
Let’s be real: the stereotypical idea of meditation—absolute silence, stillness, and “clearing your mind”—feels almost impossible for me. My sensory world is loud, my thoughts are persistent, and my body often needs to move. Sitting still for long stretches can make me hyper-aware of every itch, sound, or flicker of light.
Plus, the idea of “letting go” of thoughts doesn’t come naturally to an autistic brain that thrives on analysis, pattern recognition, and hyper-focus. Trying to force myself into a traditional meditation mold only left me feeling frustrated and defeated.
Redefining Meditation for Neurodivergent Minds
The first breakthrough came when I realized this: meditation doesn’t have to look like anything. It doesn’t have to be silent, still, or even particularly calm. Meditation is simply the act of focusing your attention, whatever that looks like for you.
For me, that might mean:
- Guided Meditations: Listening to someone talk me through a process helps keep my mind from wandering too far. Apps like Insight Timer and Calm have great options.
- Moving Meditations: Walking slowly in nature, focusing on the rhythm of my steps, or even stimming with a repetitive motion can be meditative.
- Sound-Based Meditation: Instead of silence, I use white noise, soft music, or the sound of rain to create a sensory buffer that helps me focus.
- Special Interest Focus: Hyper-focusing on a special interest—like drawing intricate patterns, organizing something, or reading about my favorite topic—can have the same calming effect as meditation.
Sensory Considerations for Meditation
Sensory needs are key to making meditation work for autistic brains. Here’s what I’ve learned about creating a meditation environment that feels safe and comfortable:
- Lighting: Natural light or dim, warm-toned lamps work best for me. Avoid harsh fluorescents.
- Textures: Soft, comfortable clothing and a cozy blanket can make all the difference.
- Sounds: White noise machines or apps like Noisli help drown out distracting background noise.
- Smells: Calming scents like lavender or eucalyptus can help create a sensory-safe space.
Experimenting with these elements helped me find what works best for my unique sensory profile.
The Benefits of Meditation for Autistic People
When meditation clicks, the benefits are incredible. For me, it’s like giving my brain a break from the constant buzz of overstimulation. Here’s what I’ve noticed:
- Reduced Sensory Overload: Mindful breathing techniques have helped me recover from sensory overload more quickly.
- Improved Focus: Regular meditation has sharpened my ability to shift my attention when needed (though I still have hyper-focus days).
- Emotional Regulation: Meditation gives me space to process big emotions without spiraling into meltdowns.
- Better Sleep: Guided meditations before bed are now part of my nightly routine, and they’ve made falling asleep much easier.
Tips for Getting Started
- Start Small: You don’t have to meditate for 30 minutes right away. Even two minutes of deep breathing can make a difference.
- Use Tools: Apps like Headspace or YouTube videos tailored to neurodivergent audiences can guide you through the process.
- Incorporate Stimming: Let yourself stim if it feels natural. Tapping, rocking, or fidgeting can help anchor your focus.
- Be Patient: Meditation is a skill, not an instant solution. Give yourself grace as you figure out what works.
Final Thoughts
Meditation for autistic brains doesn’t have to fit a mold. It doesn’t have to be quiet or still or look like anything you’ve seen in a wellness ad. It just has to work for you.
Whether it’s walking through a forest, rocking gently in your chair, or listening to a favorite song on repeat, meditation is about finding your own rhythm and letting yourself be.
Resources to Explore
- Meditation for Neurodivergent Minds: A Beginner’s Guide
- Calm App for Guided Meditations
- Insight Timer Free Meditation Library
Do you meditate? What works for your unique brain? Share your experiences—I’d love to learn from you.
PS – found this cool image from CrescentMoonGoddess.
