The Best Types of Meditation for Neurodivergent Minds.
Ever feel like traditional meditation is designed for a different brain? If you’ve ever struggled to sit still when your mind is buzzing like a beehive on a summer’s day, you’re in the right place. This guide for the best types of meditation for neurodivergent minds is here to help you find a practice that works for you. No one-size-fits-all nonsense, just real techniques that fit your brilliant, busy brain.
A New Approach to Meditation
Meditation is renowned for enhancing focus, reducing stress and regulating emotions. Yet for many with ADHD, autism, dyslexia and other cognitive quirks, the classic image of sitting in silence for hours simply isn’t in the cards. Instead, meditation for neurodivergent minds should be flexible, creative and sensory-friendly.
Movement-Based Meditation
If sitting still makes you feel like you’re defying your very nature, then movement-based meditation might be your cup of tea. It lets you channel your energy and still enjoy all the benefits of mindfulness.
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Walking Meditation
Rooted in Zen traditions, walking meditation involves slow, deliberate steps paired with a focus on your breath and bodily sensations. It’s perfect if you’re prone to sensory-seeking and need a bit of kinetic input.
Tai Chi and Qigong
These ancient Chinese practices combine graceful, flowing movements with breath awareness. They offer a structured yet gentle form of meditation that can help calm a restless mind.
Yoga
Yoga marries movement and breath, providing a rhythmic and repetitive practice that many neurodivergent folks find reassuring. It’s meditation in motion, stretching your body and quieting your mind simultaneously.
The Best Types of Meditation for Neurodivergent Minds: Guided Meditation
Some of us prefer a friendly voice to walk us through the process rather than staring blankly at a wall. Guided meditations provide structure and make the whole practice feel less daunting.
Apps and Online Resources
Platforms such as Insight Timer, Headspace and Calm offer a wealth of guided sessions specifically designed for meditation for neurodivergent minds. Whether you fancy a soothing British accent or something a little more upbeat, there’s bound to be a guide that suits you for the best types of meditation for neurodivergent minds
Visualisation-Based Meditation
For those with a vivid inner world, visualisation meditations take you on an imaginative journey. Instead of focusing solely on your breath, you’re guided through rich, imaginative landscapes that keep your mind engaged.
Storytelling Meditations
Some guided sessions weave narratives into the practice. This approach is especially useful for those who connect more through auditory channels and enjoy a bit of a story to keep their attention.
Sound-Based Meditation
If silence feels too oppressive and your thoughts race like a runaway train, sound-based meditation offers a welcome distraction.
Binaural Beats and Solfeggio Frequencies
These specially crafted sound waves are designed to promote relaxation and focus. They work wonders as a tool for meditation for neurodivergent minds by providing a rhythmic anchor that calms the brain.
Mantra Meditation
Repeating a simple word or phrase can help ground your mind. Whether you choose a mantra from Transcendental Meditation or something more personalised, the repetitive nature of this practice can be surprisingly soothing.
Music Meditation
Sometimes, a bit of calming music is all you need. Focusing on gentle tunes while you tune into your breath or bodily sensations can help keep your emotions in check.
Tactile and Sensory-Based Meditation
For many neurodivergent individuals, engaging the senses directly can make meditation more accessible and enjoyable.
Fidget Meditation
If you’re already fidgeting, why not put it to good use? Using fidget toys, textured objects or even a worry stone as your point of focus can transform restless energy into mindfulness.
Weighted Blanket Meditation
Lying under a weighted blanket while focusing on your breath provides a comforting, almost cosy form of meditation. It’s like getting a gentle, constant hug from the universe.
Breathing with Objects
Sometimes, simply holding a smooth stone or a cherished stuffed animal and syncing your breath with its presence can be a grounding sensory experience.
Breathwork and Short Meditation Practices
Not everyone has the time, or the patience, for long meditation sessions. Short, focused breathwork can be just as effective for meditation for neurodivergent minds.
Box Breathing
Try this simple method: Inhale for four counts, hold for four, exhale for four, and then hold again for four. This technique is excellent for calming a frazzled nervous system.
5-Minute Mindfulness
Instead of aiming for lengthy sessions, sprinkle in quick moments of mindfulness throughout your day. These brief interludes can make a big difference without feeling like a chore.
Sensory Breathing
Enhance your breathwork by engaging another sense. Whether it’s inhaling the aroma of essential oils or feeling the texture of a smooth surface, sensory breathing can help centre your focus.
Final Thoughts
At the end of the day, meditation should work for you, not the other way around. Meditation for neurodivergent minds is all about finding what suits your unique way of experiencing the world. Experiment with different methods until you discover the practice that makes you feel at home.
Try this simple 6-step meditation for dramatic clarity:
- Sit up straight in a comfortable, distraction-free spot.
- Place your hands on your knees (or one hand atop the other) so your thumbs meet in a circle.
- Take four deep breaths, focusing on the rise and fall of your chest.
- Once you’re centred, ask yourself, “What is my next thought?” and simply observe whatever comes to mind.
- When thoughts arise, note them without judgment, then ask the question again.
- Continue until you feel a sense of calm clarity.
Join Our Community for The Best Types of Meditation for Neurodivergent Minds
Thanks for reading, and if you’d like to join our community of like-minded individuals embracing a new approach to wellness, we’d love to have you. Here’s to your journey in meditation!
