Could I get started in the easiest way possible? While these abilities are innate and must be developed on a case-by-case basis, mindfulness and meditation can still go a long way in helping stressed-out autistic adults. These habits help keep them in the present and increase self-awareness, thus helping them to be calmer in their daily life. And how do you think I could get started the easiest way possible?
1. Start Small
Start small, starting with a duration of 3-5 minutes (not more) in one sitting. The power of this is that you do not need to meditate for an hour to get the benefit. A little bit of peace in our day affects a large-scale difference.
2. Use a Quiet Space
A quiet & comfortable place in which you feel safe. It may be a part of your apartment, a peaceful place in a park or wherever you want to. Making space by reducing distractions to focus on your breathing and body.
3. Focus on Breathing
Start with a basic breathing exercise. Start with an essential breathing exercise. Get comfortable seated, close your eyes (if you like) and start to follow your breath. Notice the sensation in the air when inhaling and exhaling. When your mind wanders gently, return to the breath.
4. Try Guided Meditations
Some apps and websites with guided meditations come straight out of the gate and are made specifically for beginners. A few others can have exercises with calming visualisations or sounds, perfect for someone on the autism spectrum. If you can listen to someone taking you through it, then that can be much easier to keep up with.
5. Use Sensory Tools
These materials may be helpful for people with autism who suffer from Sensation Seeing Meditation. Things like fidget spinners, stress balls or even something as simple as a textured blanket can keep your hands busy while you concentrate on breathing and/or listening to guided thoughts. Tools to make you a more limited human, relieving the tension of mindfulness from being so heavy and inaccessible.
6. Mindfulness in Everyday Tasks
You can be mindful when laying down, walking or even running. Anywhere on walks, while eating, or even brushing your teeth. Concentrate on the feelings from the activity, walking —your foot falling against the ground or eating—the texture in your mouth. This trains your mind to be in the present moment.
7. Be Patient with Yourself
If your mind goes off on its own, or if you find it hard to sit quietly. Meditation is a practice, and you will get better in time. Be nice to your mind and enjoy the small victories on the journey.
8. Incorporate Interests
For example, if you are interested in something specialised, practice with it as a focus of your attention during mindfulness Quieting Your Pain. Take mindful walks outside and pay attention to the sounds, sights, and smells around you if, for example, you really enjoy nature. This act of picking and choosing can not only make mindfulness more practical but also make it feel more personal and fun.
9. Create a Routine
Consistency is key. Even if it is only for a few minutes, try to do this type of practice simultaneously every day. Integrate those things into your routine, however you can.
10. Talk to Others
You could share your mindfulness journey with your friends, family or even a support group if that helps. They may be happy to practice with you and also to offer encouragement.
Final Thoughts:
Mindfulness and meditation help young adults with autism to regulate emotions and stress. Taking a small first step, using additional sensory orientations and being patient with yourself will help make these practices part of your self-soothing toolkit.
