Autistic mindfulness
A neurodivergent & trauma sensitive approach
Mindfulness brings awareness to the present and reminds us that life can only be experienced in the presence of now.
Much of society struggles with living in the present. Many of our thoughts are not real and as soon as we identify ourselves within these thought’s we are not present. In the stillness we are vibrating in our natural state of unity, which allows us to experience the flow of awareness and oneness with all.
Present awareness is not something we do but rather something we are thus a state of just being. Dwelling in the home of your being is coming home to yourself. I feel many will benefit from seated mindfulness because it teaches us to be present with ourselves and all things, which can also help us to be more present with our inner selves.
About△
Mindfulness first began as a Buddhist practice to cultivate awareness, attention, and insight. Today it is used by clinicians to help treat PTSD, depression, anxiety, pain, insomnia, etc.
Buddhist mindfulness was made to make us happier in life, but more importantly change our sense of self and perception of the world. Mindfulness is about the realisation of “emptiness” and liberation from all attachments.
Mindfulness is conscious awareness of the present and it’s important that awareness is focused in the present, not whether it will be there in the future. Non-judgmental awareness is the key in finding peace and happiness. It free’s us from attachment, thus suffering the false realities of the past and future. Mindfulness is a form of concentration, and focuses on the breath, and what we are feeling. Whatever is brought to awareness whether it be the body, the breath, or the environment, we remain an observer.
Meditation and mindfulness cultivate present awareness for different reasons. Meditation brings our awareness to the inner, and assists us in raising our higher state of presence awareness, whereas mindfulness brings our awareness to the physical. To keep it simple mindfulness brings awareness to the physical and meditation is mindfulness for the the inner connection to ourselves.
Meditation could be viewed as a type of mindfulness because it does help us notice our thoughts and feelings. Mindfulness helps us become aware of how we behave in all situations so the key is self-awareness as without self-awareness we can't practice mindfulness or meditation effectively.
Mindful presence△
Presence is expansive consciousness in the now. Creating a space for presence is more expansive rather than for a moment mindset thinking in mindfulness, and one that is more likely to reduce anxiety.
Thinking about being in the moment may trigger literal thinking by an autistic person feeling this will be for a short time unknown. This thinking can fuel more anxiety, feelings of demand, uncertainty and limitation. It’s not the use of the word moment that is an issue but more the interpretation so best to see it's use in context rather than a limitation to being present.
If we think in more terms of creating an expansive space to be present it is not linked to time, but rather a more spacious feeling where we can experience the presence of now. The future is the main source of anxiety for a person with an anxiety condition, so creating a place of spacious consciousness maybe more comforting, and less demand triggering for an autistic person who may also have an anxiety condition which is not uncommon.
Approach△
I made these meditations for autistic people in mind to help ease anxiety and sensory overload, but they can be used by anyone who doesn't relate to mainstream practices.
Self-regulation can be beneficial for autistic people as it allows the potential to manage behaviour, reactions to feelings, and things going on around them. They may also help those with chronic pain, chronic illnesses, anxiety, depression, and other mental health conditions.
Most meditations are often lengthy, contain a lot of concentration and sometimes engineered with too much talk. People with autism are very prone to stress and anxiety, so sitting still for long periods of time can be very challenging. Many autistic individuals cannot concentrate for long periods of time, so will more likely benefit from targeted shorter sessions, rather than a long one where the mind will likely wander a lot more.
Mindfulness may also be effective in reducing the number of meltdowns an autistic person may have. Keeping sessions short work better, so doing a few 5 mins sessions throughout the day may ease stress, sensory overload, anxiety and warn off a meltdown more effectively. In general 5 to 15 minute sessions will work best for most autistic people. There are no rules so its best to experiment as what works one day may not work another.
Trauma sensitive△
Traditional mindfulness may not be suitable for some autistic and neurodivergent individuals as many autistic people have trauma. A trauma-based approach may elevate triggers and overwhelm.
We store trauma in the body so when we ask survivors of trauma to connect to their bodies or inner world, it may trigger them given many have disassociated from their bodies for protection. In this case it may be best to do more grounding and self-regulating exercises to feel safer. Things like present moment awareness, observing objects, colours or listening to relaxation and binaural beats. We want to create a feeling of safety so to avoid anything that will cause distress or pain, thus activate a person.
It’s also important to make sure we will not be interrupted, and the environment is sensory safe for us. Things like lighting, smells, colours, and noise could be a trigger for sensory and trauma issues, thus a potential to trigger trauma-based memories and feelings. Using weighted blankets and pillows may assist and bring comfort here.
Trauma sensitive mindfulness can be done with eyes open or closed or both during a session. For some having their eyes closed can create images that may be triggering or make them feel ungrounded. Focusing too much on the breath for awareness can trigger panic. Light and fast breathing can create trauma-panic, but focusing on the on the out breath is soothing when we use a longer and slow out breath.
Mindfulness for autistic and neurodiverse people can be helpful with self-compassion self- regulation and present moment awareness but it needs to be a slow and patient approach so not to throw someone into situations that are out of their depth which require professional therapy to deal with better.
Guided sessions△
These guided meditations focus on establishing presence in the now, and are calming for sensory overload and anxiety.
It’s not the goal to empty the mind nor is that possible, but rather to let the mind rest rather than be empty. Inner awareness raises our consciousness, and the more we build an inner connection the more we experience our real selves. However, as we evolve, we experience both worlds of reality and illusion, thus we are swinging between different stages of consciousness.
When you here the bell ring in these meditations, it is to remind you to return to the present moment and also to receive instruction or affirmations (called Gathas' in Buddhism) to meditate upon, Gathas' draw your attention back to he present moment, and to the purpose of the meditation and what we are trying to achieve.
If your mind wanders bring your attention back to the breath and mentally affirm the affirmations you were given. Following the breath keeps the mind focused and aware so when the mind wanders, we use the breath as an anchor to bring us back to the present.
Audio△
For best results please use headphones-earphones as it helps to keep the focus, and not be distracted from outside noises.
5 minute mindfulness meditation. Use it as many times throughout the day as you wish, especially if you are experiencing stress, anxiety or any sensory processing issues:
10 minute mindfulness meditation connecting to the heart enabling you to relax body and mind:
15 minute mindfulness meditation to ease anxiety and bring about a sense of calm and peace: