Why mindfulness can help
- Mindfulness means paying attention to what you are sensing and feeling in the present moment.
- It can support emotional regulation, reduce stress, and improve well-being.
- It can help you understand your emotions and reactions – and feel calmer and more in control.
- Many autistic people find mindfulness difficult at first – but with practice, the benefits can grow over time.
Why traditional mindfulness doesn’t always work
- Most mindfulness instructions are written from a neurotypical point of view
- They often assume you can sit still, focus on your breath, or follow abstract ideas.
- Many guided meditations ask you to name your emotions. This can be hard for autistic people and may feel frustrating or discouraging.
- If this happens, go easy on yourself. You are not doing it wrong.
- Instead of naming the emotion, try asking:
- Is this feeling comfortable or uncomfortable?
- Is it pleasant, unpleasant, or neutral?
- That’s enough. That’s mindfulness.
A flexible approach to mindfulness
You can break mindfulness down into three simple parts:
Comfortable Body
You don’t need to sit cross-legged or stay still. The goal is to feel comfortable and not distracted by discomfort.
You could try mindfulness while:
- Sitting in any position
- Swaying, stimming or stretching
- Lying down
- Walking, dancing or cycling
- Drawing, eating or doing yoga
Grounded Mind
Mindfulness is not about staying focused all the time. It’s about gently bringing your attention back when it drifts.
You can choose something to focus on, such as:
- Your breath
- A body part (like your hands or feet)
- Sounds or colours around you – or what you see when you close your eyes
- A movement or stim
- A word, number, or image
If one focus point doesn’t work, try another. You’re not doing it wrong – you’re learning what works for you.
Kind thoughts
Mindfulness includes how you respond to your thoughts and feelings. Try to be kind to yourself, not critical.
You could:
- Say something gentle to yourself, like “You’re doing your best” or “It’s okay”
- Imagine giving yourself a hug or pat on the back
- Use comforting touch, like rubbing your chest or stroking your arm.
If this feels hard, that’s okay. Some autistic people experience alexithymia, which makes emotions harder to identify. You can still practise kindness in your own way.
How to get started
Start small and build up slowly. For example:
- Begin with 1 minute noticing sounds or smells.
- Add 1 minute noticing how your body feels (like your feet on the floor).
- Add 1 minute noticing your breath.
- Add 1 minute noticing your mood or energy.
You can also:
- Link mindfulness to a daily habit (like brushing your teeth)
- Practise during everyday activities (like walking or eating)
- Focus on just one thing at a time
Try this simple mindfulness check-in
Take a moment to stop and ask yourself:
- How am I feeling?
- What can I smell?
- What can I feel?
- What surface is my body in contact with?
- What does it feel like – cold, hard, soft, or something else?
Then, try to accept whatever you notice without judging it. That’s mindfulness.
Helpful reminders
- It’s normal for your mind to wander – just gently bring it back.
- You don’t need to stop thinking – just notice when you’ve drifted.
- You don’t need to feel calm or peaceful – just be present with whatever is there.
- You don’t need to do it perfectly – just practise being kind to yourself.
Want to try guided mindfulness?
There are free apps and podcasts that guide you through mindfulness. You can try sitting, lying down, walking or moving. Try a few and see what works best for you.
For example, these apps both offer free trials:
Click here to explore Headspace, the mental health app for every moment.
Click here to explore Calm, the app for meditation.
This book is a useful read for anyone curious about meditation, needing support and encouragement to try it – especially those who believe they might find it too hard:
‘Meditation for Fidgety Skeptics’ by Dan Harris
Summary
Mindfulness can help autistic people feel more connected, calm and in control. You don’t need to follow strict rules or do it a certain way. Start small, go at your own pace, and be kind to yourself. There’s no one right way – just the way that works for you.
