In recent years, mindfulness has emerged as a powerful tool for supporting neurodiverse individuals. These practices assist with calm and concentration and they also provide essential strategies for managing stress and anxiety. For those with different neurological wiring, mindful awareness can help improve overall well-being by providing a sense of balance and acceptance. Whether it’s through breathing exercises or mindful movement, these practices are adaptable to meet unique needs, allowing neurodiverse individuals to harness their strengths and navigate everyday challenges with more ease. Integrating mindfulness into daily life, is a great resource that enriches personal and emotional growth.

In today's world, recognizing and accepting differences is crucial, especially when it comes to how our brains work. This includes accepting yourself as a neurodivergent person. It took me awhile to accept myself and honestly I still struggle some days. But neurodiversity is a fascinating topic that encourages us to view variations in human brains as natural rather than abnormal. I think its pretty cool what some neurodivergent people can do. that is what makes us special. Different is awesome but the world doesn't always see it that way which can make things really I mean REALLY tough. So we need tools to help us function and cope with daily challenges and mindfulness is one of those tools in the toolbox.

Woman Relaxing in Yoga Mat, practicing mindfulness

What is Mindfulness

Mindfulness has become a buzzword in recent years. But what does it really mean, and why is it so important? At its core, being present in the moment, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's happening around us. Sounds difficult with someone with a neurodivergent brain right?

Being mindful can occur in different diverse formats just as we neurodivergents come in different forms. It could be a mindful yoga session, or setting some time aside to meditate or it could even be mindful moments during the day such as going for a walk, doing the dishes or driving.

Being mindful comes from ancient practices. Originally, it stemmed from Buddhist meditation. But over time, it has evolved into a secular practice embraced worldwide. It is not just sitting still and thinking about nothing (like how many of us could do that anyway right), it's paying attention on purpose. It focuses on techniques such as:

  • Mindful Breathing: Taking deep breaths and focusing on inhalation and exhalation. If focusing on breathing is too much or doesn't work for you try focusing on your heart beat instead. Some people find this more helpful and focus on where they can feel that in their body as they are doing the breathing exercises.
  • Body Scan: Noticing sensations in different parts of the body. You can combine this with breathing exercises by placing a hand on your chest or belly and concentrate on the rising and falling of your belly and your chest. You can switch back and forth.
  • Observation: Paying attention to your surroundings without judgment. No phones just get out in nature and take in what you are seeing. Even if its just a short walk around your neighborhood. This really helps me to clear my head and even get out of it on occasion. Even just a simple walk or bike ride and take in the surroundings is something I find so helpful.

Benefits of Being More Mindful

You might wonder, “What's the point of all this focus and attention?” Well, it can do wonders for both your mind and body. Here are some benefits:

  • Reducing Stress: Regular practice can help alleviate the pressures that life throws at you.
  • Improves Focus: Using mindful techniques helps train the brain to stay present in the moment, reducing distractions and mental wandering.
  • Improving Emotional Regulation: Ever felt your emotions were a roller-coaster ride (Only just daily sometimes hourly for me)? Mindful awareness helps keep your emotions in check.

By integrating mindful practices into your daily life, you can find peace and clarity that helps in ways you never thought possible. Who wouldn't want that?

A woman laying in a field of tall grass

Mindful Practices for Neurodiverse Individuals

Mindful awareness isn't one-size-fits-all, and for neurodiverse individuals, tailoring practices to meet unique needs can make all the difference. Everyone's toolbox can look a bit different, equipped with tools that cater to their individual strengths and challenges. Here are some tools for your toolbox:

Breathing Techniques

Breathing exercises can be a lifeline for those dealing with anxiety. Simple techniques like 4-7-8 breathing can quickly create calm. You breathe in through your nose for four seconds, hold the breath for seven, and exhale slowly through the mouth for eight. This pattern, not only helps manage anxiety but can also improve focusing abilities. It may also help:

  • Improve function of the heart and lungs
  • Reduce blood pressure
  • Improve quality of life in chronic disorders
  • Reduce severity and frequency of migraines

Body-Oriented Mindful Practices

Practices such as yoga and tai chi are wonderful ways to build body awareness. These practices help in connecting our minds with our bodies, guiding us to feel more grounded and present. These exercises not only alleviate stress but also enhance emotional well-being. They allow you to be more in tune with your body, and get you out of your head. It can also improve cognitive function, pain management and balance. Try a class out at your local gym or you can find videos on Youtube that you can do at home.

Meditation Approaches

Meditation doesn't have to be silent or still. For neurodiverse individuals, different methods such as guided meditations or sound meditations can cater to unique sensory preferences. You can focus on one sense at a time, like listening to soothing music or exploring the beauty of nature, find the rhythm that matches your internal beat. If you are lucky enough to live by the ocean taking a walk or sitting by the waves does the mind good and provides mental clarity.

If you are like me and unfamiliar with meditation the Tripp app is an amazing resource for getting started. If you have a meta quest it is even more amazing but the app is pretty great too. With the meta quest there are times during the guided meditations that you will feel as if you left your chair and are floating. The app for your phone has pretty great visuals also.

Sensory-Friendly Spaces

Creating spaces that comfort rather than overwhelm is important. Think of it like setting the stage for a perfect performance; the right lighting, sound, and decor can make mindful practice more accessible. Elements like soothing music and fiber-optic lighting transform any room into a sanctuary. These spaces help create an environment where self awareness can thrive. Here are some ideas for creating such a space:

  • Lighting-Can be a constant light or something that changes. I find something like bliss light projectors to be comforting and relaxing. I ended up going with one off of amazon but still would like to give Bliss a try, it seems to have several options mine doesn't have.
  • Scent– Calming essential oils can be used during a mindful session. I use oils from Rocky Mountain Oils. I used to go with one of the MLM companies (eww do not do that). The oils from Rocky mountain I have been getting for the last few years are phenomenal and I order from them often. They also now have diffusers. I ended up getting mine through the other company and its great but there are much better options out there these days. They have oils for just about anything.
  • Headphones-optional but if you are in a noisy environment or get distracted easily these are a must. I use the soothielec noise canceling headset. I got it as a gift for work last year and I use it for everything. it's fantastic and I pair it with my calming or focus playlists on Spotify.
  • Space– This can be tricky for some that have small spaces but any space can be transformed into a calm sensory place. If you want any fantastic and awesome ideas on this I highly recommend visiting Otherworld in Ohio or Pennsylvania. I've been to the one in Ohio and each room had something magical and calming about it but each in its own different way. It was like visiting different planets.
    • Some of the sensory things I noticed I would like in my environment are squishy flooring. There was a cloud room and it had a floor that was super squishy and fun to walk on. It was kind of like dense memory foam. Other ideas were swinging chairs, mesmerizing wall projections, mirror rooms, and lasers. Get creative and make your corner of the world fun and calming!

Challenges in Practicing Mindfulness

Applying mindful awareness can be a useful tool for everyone, but practicing it while being neurodiverse comes with its own set of challenges. These are some of the hurdles neurodiverse individuals might face when practicing mindfulness and suggest some strategies to address these issues.

Difficulty in Focus

Focusing on the present moment is often easier said than done, especially for those with attention challenges. For individuals who are neurodiverse, maintaining steady concentration during mindful exercises can be pretty difficult. Distractions are everywhere, pulling your thoughts in multiple directions.

Tips to Enhance Focus:

  • Start Small: Begin with short sessions, maybe just five minutes.
  • Use Guided Exercises: Apps or audio guides specifically designed for neurodiverse individuals can provide structure. The Tripp app already mentioned is amazing you feel as if you are in another world. I haven't seen anything better yet but I am sure there are free cool videos on Youtube that would help with this. Here is a link to an example of a session on Youtube from Tripp.
  • Incorporate Movement: Walking meditation can harness physical activity, helping to channel focus more effectively.

Sensory Overload

Mindful practices often encourage a heightened awareness of surroundings, but for those with sensory sensitivities, this can lead to overwhelm. Sensory overload is like a radio with all stations playing at once, and you’re trying to tune into just one without drowning in noise. If you have experienced it you don't need me to tell you how horrible it is and how easily you can get triggered and freak out.

Strategies to Manage Sensory Overload:

  • Create a Controlled Environment: Choose a quiet space with minimal stimuli. Creating a sensory friendly space helps greatly with this.
  • Use Earplugs or Noise-cancelling Headphones: These can help reduce auditory distractions.
  • Practice Mindful Breathing: Focus on the breath can anchor the mind, minimizing external sensory input.

Misconceptions about Neurodiversity and Mindful Activities

There's a misconception that neurodiverse individuals can't benefit from mindful practices or that it's not suitable for them. This myth can be discouraging and is simply not true. Just like everyone else, neurodiverse people can learn mindfulness skills, though they might need a different approach.

Myth-Busting Facts:

  • Mindful activities are Adaptable: It's not a one-size-fits-all. Techniques can be adapted to suit individual needs and preferences.
  • Neurodiversity Enriches Self-awareness: Different perspectives can lead to richer experiences in mindful awareness, introducing novel paths to understanding and growth.
  • Being mindful doesn't mean you have to have an empty mind: Your mind will wonder and you may even zone out and that is ok. Doing several sessions you will start to recognize the pulling away and will be in more control of it by becoming more aware of the unique nature and patterns of your mind and thoughts.

Being mindful in a neurodiverse world is not without its hurdles, but recognizing these challenges is the first step towards overcoming them. By customizing practices to individual needs, you can find the calm and focus you seek. Integrating mindful practices can help manage stress, improve focus, and reduce anxiety in ways that resonate with personal needs. This approach does more than just provide calm; it empowers individuals to harness their strengths and navigate challenges with clarity. It will not fix everything you struggle with but its a nice tool to keep handy on those challenging days.

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