Mindfulness & Neurodivergence
What to Know, What to Watch Out For, and What to Do
If you’re teaching mindfulness, you probably already know how powerful it can be. But working with neurodivergent people sometimes means rethinking the usual assumptions, adapting things, and being extra attentive to how our participants are experiencing the practice. Here are some of the things you might want to think about, and some simple tweaks to help the group stay connected, safe, and benefitting.
What the Research & Lived Experience Suggest
Before jumping into the “how,” it helps to know what studies and people are telling us.
Feasibility and benefit: Mindfulness-Based Stress Reduction (MBSR) adapted for autistic adults shows it can be acceptable, feasible, and helpful — with reduced stress and better coping (PMC study).
Potential adverse effects: Some neurodivergent people report that certain practices worsened anxiety or felt overwhelming (Mindful.org).
Sensory & attention differences are key: things like sensory overload, fidgeting, or needing to move can strongly influence how mindfulness is experienced (Time Timer blog).
Adaptations improve outcomes: shorter practices, clearer structure, sensory adjustments, and flexible delivery often make mindfulness more accessible (Autistica research).
Potential Pitfalls You Might Run Into
“Stillness = peace” assumption — long silent sits can feel like distress, not calm (Autism Research Institute).
Ambiguous instructions — metaphors may confuse more literal thinkers (ADDitude Magazine on ADHD & mindfulness).
Sensory overload — light, sound, smell, temperature can derail focus (NHS Autism sensory differences).
Emotional overwhelm — mindfulness can bring up trauma or dysregulated states (Frontiers in Psychology: Adverse effects).
Attention/executive function challenges — difficulty sustaining practice between sessions (CHADD on ADHD mindfulness).
Fear of failing — feeling they’re “bad” at mindfulness when the mind wanders (American Mindfulness Research Association).
Some Simple Steps & Tricks You Might Try
Shorten practices: Try 3–5 minutes rather than 20. (Psychology Today)
Movement options: Walking meditation, yoga, even pacing or fidgeting can count (Harvard Health).
Sensory-friendly environments: adjust lighting, allow headphones/earplugs, comfortable seating (National Autistic Society).
Clear, literal instructions: avoid heavy metaphors; offer concrete anchors like “notice where your feet touch the floor.”
Structure & predictability: give written outlines, visual schedules, time warnings (Autistic Self Advocacy Network).
Normalize variation: remind people there’s no “right” way. (Mindful.org).
Adapt homework: micro practices, daily-life mindfulness, phone reminders. (Greater Good Science Center).
Why It Matters
When you adapt, you’ll likely see:
Better attendance & retention
More comfort and safety in the group
Deeper engagement and less dropout
A richer, more inclusive mindfulness space
And truthfully — these changes help everyone, not just neurodivergent participants.
Extra Resources for You to Explore
