Jan 22, 2025 3 min read

♾ Meditation for Autism

If you have a custom-made mind it's only natural that you'll need to create a custom-made meditation practice.

Autism is a spectrum condition because it affects people in different ways, and similarly, meditation is a spectrum practice because it offers diverse techniques and benefits that resonate uniquely with each individual.

If you're autistic, cultivating a meditation practice will depend entirely on the unique expressions and behaviors you need to navigate to enter a meditative state. After all, if you have a custom-made mind, it's only natural that you'll need to create a custom-made meditation practice.

The key to meditating with autism—or any form of neurodiversity—is to craft and utilize techniques tailored to your unique patterns, helping you find balance and reach a meditative state.

The meditative state doesn’t discriminate—whether you’re neurotypical or neurodivergent, the stillness and transcendence you attain are universal. The only difference is the journey required to reach it, and this is where your personal meditation journey begins...

Step 1: Identify Your Traits

You’re autistic—embrace it. Your mind and body operate in a beautifully idiosyncratic way, with their own unique vibe and frequency. By consciously accepting and understanding your individual traits, you can study them and learn how to navigate them into a meditative state.

Start by organizing your traits into two categories: incoming frequencies and outgoing frequencies.

Incoming Frequencies are sensory inputs from the world around you that cause discomfort or distress—such as harsh sounds, unpleasant textures, or other stimuli that overwhelm your senses and lead to dysregulation.
Outgoing Frequencies are the energy or actions you release into the world, which can ripple outward and disrupt stillness. These might include movements like stimming or vocalizations. When reflecting on these, imagine yourself as a still lake, noticing the sounds or movements that create ripples. Avoid judgment—this is about awareness, not criticism.

Once you’ve identified and categorized your traits, the next step is learning how to breathe with them and guide them into the meditative state.

Step 2: Intuitive Breathing

Breathing is essential—not only for your existence but for your ability to navigate the world and your traits. Consider it the life force that can help guide you. While you may not have control over when or how your traits manifest, you can certainly influence the energy they consume by raising awareness and consciously moving your breath.

Managing Incoming Frequencies

If you're overwhelmed by a sound or other sensory input, breathe as if you're drawing that very frequency into your body with purpose. Inhale deeply, as though you're taking in the sound with authority, then direct the energy through your body—out the top of your head, down through your seat, or even into the ground through your feet. Once the energy has been diverted, exhale to settle. It's like redirecting a lightning bolt of energy, and you can apply this method to any sensory input, repeating as necessary.

Managing Outgoing Frequencies

Similarly, when you feel an urge to release an outgoing frequency—like making a sound or sharing an insight—take a sharp, controlled inhale. Draw the energy back inward, using your breath to divert it through your body, whether through a chakra, nerve ending, or orifice. Then, exhale to restore balance and settle into stillness.

Step 3: Lock into Meditation

Once you’ve learned how to settle your individual traits, you’re ready to enter your meditation. Simply continue breathing at a comfortable, controlled pace, gradually slowing and elongating your breath. Imagine yourself as a ball of energy, influencing every cell of your body, expanding and contracting in unison with your breath.

As you slow down, you may begin to drift away or expand out from the external world. Gently and subtly, roll your eyes up and lock into your meditation. Be mindful not to create any tension or strain in your eyes, as this will disrupt your practice. Allow it to happen intuitively.

If the urge to express yourself arises, or if you sense any disruption, simply redirect the energy with your breath. Readjust and continue your meditation from where you left off.

With regular practice, you’ll cultivate a meditation practice that is as exceptional as you are!

For more advice and support to help you sit comfortably in meditation and combat your neurodivergent traits, check out my book The Meditation Kit: A Beginner's Guide to Items for a Safe Space!
If you feel ready to take your practice to the next level, check out my bestselling book: Meditate: Breathe into meditation and awaken your potential!

Coming Up Next Week

Next week, we’ll explore Meditation for ADHD!

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Please note: Esoteric concepts are not meant to be taken literally or as absolute truths. However, they can provide valuable perspectives and context, helping our limited human minds grasp complex ideas.