Tailored Mindfulness Exercises for Neurodiverse Individuals
/I just watched this excellent talk by someone who discovered they were autistic in their twenties. Through understanding this, they now prefer to call themselves neurodiverse, because their uniqueness doesn’t feel like a disability. It’s a positive trait that has survived and thrived through thousands of years of evolution.
The question is, how do we prevent those who are neurodiverse from accessing mindfulness? And how is mindfulness, when adapted, helped to those who are neurodiverse?
That’s what we will explore in this blog.
Neurodiversity is the concept that variations in the human brain and cognition—such as autism, ADHD, dyslexia, and others—are natural and valuable aspects of human diversity, rather than deficits or disorders that need to be cured.
It emphasizes acceptance, understanding, and the unique strengths that neurodivergent individuals may bring to society.
What neurodiversity is not, however, is a blanket dismissal of the challenges faced by those who are neurodivergent; it does not overlook the need for support and accommodations that can help individuals thrive in various environments.
Instead, neurodiversity advocates for a balanced perspective that recognizes both the differences in thinking and learning styles, as well as the diverse supports needed to ensure that neurodivergent people can lead fulfilling lives.
Why should neurodiverse bother with mindfulness?
Title: Sunrise. original art by shamash alidina © Shamash Alidina
Here are five simple reasons why mindfulness can help neurodiverse people:
1. Helps with Big Emotions
Mindfulness teaches people to notice their feelings without reacting straight away, which can make it easier to handle strong emotions.
2. Improves Focus
Mindfulness exercises, like focusing on your breathing, can help people stay more focused, even if they get distracted easily.
3. Reduces Stress and Worry
Mindfulness helps calm the mind and body, which can be really useful for managing anxiety and feeling more grounded.
4. Builds Self-Awareness
It helps people understand themselves better—what they need, what bothers them, and what they’re good at—so they can manage life more easily.
5. Supports Sensory Sensitivities
Mindfulness encourages noticing sensory experiences, which can help people feel more at ease with their unique sensitivities.
These simple practices can make life a little smoother and more enjoyable for neurodiverse individuals.
Mindfulness exercises for neurodiverse that don’t involve meditation
Title: yellow/orange. original art by shamash alidina © Shamash Alidina
Research by Ellen Langer and colleagues has found mindfulness doesn’t have to involve mediation to be effective.
Even without meditation, mindful exercises improve wellbeing, focus, creativity, quality of work and quality of relationships.
Here are some simple mindfulness practices inspired by Ellen Langer’s approach, tailored for neurodiverse people:
1. Notice Three New Things
Wherever you are, take a moment to find three things you haven’t noticed before. It could be the colour of a wall, the texture of a chair, or the way light reflects on a surface. This practice focuses on curiosity rather than sitting still, which can feel freeing. Doing this all day long is designed to be simple, fun and engaging - a great way to live mindfully.
2. Shift Your Perspective
Pick an everyday object, like a mug or a pen, and ask yourself:
• What would this look like to someone who has never seen it before?
• What else could this be used for?
This playful approach sparks creativity and encourages seeing the world in new ways.
3. Play with Movement
If sitting still is difficult, try moving mindfully. Walk slowly and notice how your feet feel with each step, or sway your arms and observe the sensation. Focus on what feels interesting or calming in your movements. Notice anything new.
4. Mindful Listening
Close your eyes for a moment and notice all the different sounds around you. Count and notice how many can you hear? Are they loud or soft, constant or changing?
This can be particularly grounding for those who are sensitive to sound.
5. Make Something Ordinary Extraordinary
Take a daily activity, like brushing your teeth or drinking water, and do it as if you’re doing it for the first time. Notice the taste, texture, or sound involved. This practice can make mundane tasks more enjoyable and engaging. You can even make it into a game - something fun. When you’re having fun, you’re in the moment and therefore being mindful.
6. Explore “What If” Questions
When something feels challenging, ask yourself playful “what if” questions, such as:
• What if this problem were an opportunity?
• What if I approached this in a new way?
This practice encourages flexible thinking without pressure. Looking at situations in a flexible way is an act of mindfulness.
7. Notice Small Changes
Choose something in your environment—a plant, the sky, or even your own energy—and observe how it changes over time. This can be a gentle reminder of how dynamic and interesting the world is.
This helps you to see that everything is changing, all the time. Once you realise this, you naturally become mindful. Mindfulness then becomes a way of life.
These practices are active, playful, and focus on noticing the present moment, making them accessible and fun for neurodiverse individuals.
Short Mindfulness Meditations for Neurodiversity
Title: layers. original hand drawn art by shamash alidina © Shamash Alidina
Here are some one-minute mindfulness meditations designed for neurodiverse individuals:
1. 5 Senses Check-In
Take 1 minute to focus on your senses:
• Name 1 thing you can see.
• Name 1 thing you can hear.
• Name 1 thing you can feel.
• Name 1 thing you can smell (or imagine a favourite scent).
• Name 1 thing you can taste (or imagine a favourite flavour).
This practice helps ground you in the present moment using sensory awareness.
2. Breathing Shapes
• Choose a shape (e.g., a square, triangle, or circle).
• Breathe in as you imagine tracing one side of the shape.
• Breathe out as you trace the next side.
• Continue until you’ve gone around the shape once or twice.
This adds a visual element, making it easier to stay focused.
3. Notice the Space Around You
• Look around and notice how much space is between you and objects.
• Observe the gaps between things, like the space between the furniture, the walls, or even your fingers.
• Relax into the sense of openness.
This creates a feeling of calm and expansiveness.
4. Tension and Release
• Take a deep breath in and squeeze your hands into fists.
• Hold for 2-3 seconds.
• Exhale slowly while releasing the tension.
• Repeat with your shoulders, face, or other body parts.
This helps release physical stress in a quick, mindful way.
5. Colour Noticing
• Look around and focus on one colour.
• Notice how many objects you can find with that colour in 1 minute.
• Pay attention to shades, textures, and patterns.
This playful meditation can calm the mind and improve focus.
6. The Sound of Silence
• Sit still and listen for the quietest sound you can hear.
• Notice how it feels to focus on something subtle, rather than loud or overwhelming.
This can be soothing, especially for those sensitive to noise.
7. Gratitude in a Minute
• Take 1 minute to name 3 things you feel grateful for right now.
• They can be small or big, like a warm drink, fresh air, or a favourite memory.
• Notice how gratitude feels in your body.
Gratitude shifts focus away from stress or worry.
These short practices are flexible, engaging, and easy to fit into any day, helping neurodiverse individuals connect with the present moment in a way that feels comfortable.
Conclusion
Title: depth. original hand drawn art by shamash alidina © Shamash Alidina
In conclusion, mindfulness offers neurodiverse individuals a simple way to handle challenges and celebrate their strengths. These exercises are flexible and can be adapted to suit different needs.
Whether it’s noticing changes, focusing on the senses, or moving mindfully, these practices are easy to try. They can help with focus, calm, and self-awareness. Mindfulness is not about changing who you are. It’s about connecting with yourself and the world around you.
Start small and experiment. Find the exercises that work best for you. Every mindful moment can make a difference.
