As part of the neurospicy community, perhaps dealing with ADHD, autism, or sensory sensitivities, you may find it difficult to fully participate in a traditional mindfulness practice. If this is your experience, you are not alone. Neurodiverse-informed mindfulness offers you ways to manage anxiety, reduce feelings of overwhelm, and enhance your overall well-being.

Combining breathing exercises with stimming movements provides comfort without the frustration of sitting still, trying to force an empty mind, or breathwork that creates more anxiety than comfort. Everyone has unique sensory preferences and tolerances. Keep experimenting with various combinations until you discover the perfect breathing-stimming combination that works for you.

Understanding Neurodiverse-Informed Mindfulness

Neurodiversity is often invisible, with many of us going undiagnosed. We try different mindfulness practices in order to find anything to feel connected and present, but often are left with continued feeling frustrated and disconnected.

Perhaps this has been you, unable to become visual with abstract language, connect to sensations in your body during body scans, or sit still during meditations that are often used in mindfulness exercises. This can leave you feeling, yet again, as though something is wrong with you. You may have never thought that maybe it just wasn't the right mindfulness exercise for how your brain works or understood that other variations are available.

Traditional mindfulness practices use focused sensory exercises and language, which can be challenging for some people. Neurodiverse-informed practices recognize that people's needs are vast. Even in the neurodiverse community, mindfulness is not one size fits all. Inclusive practices offer alternative exercise options, and mindfulness classes are prepared for different sensory needs, making mindfulness accessible and effective for everyone.

The Benefits of Neurodiverse-Informed Mindfulness

Neurodiverse-informed mindfulness offers numerous benefits. It can help you manage sensory overload, reduce anxiety, and improve focus. Integrating mindfulness modalities, like breathing exercises with stimming movements, make the practices feel more natural and less like a chore to check off your wellness to-do list.

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5 Easy Breathing Exercises Synced with Neurodivergent Stimming

This is your journey and your mindfulness practice. Stop, adjust, or regroup whenever you feel anxious or uncomfortable. You can alter these exercises in any way that works for you or use other self-soothing techniques. Choose any breathing exercise, speed, and rhythm with any natural stimming movement. I often forget my intention to use my tools. I have to be intentional in order to practice being intentional. Anyone else? I place notes in frequently visited places in my house and set my breathing owl near my workspace to help me remember to breathe when I struggle to self-guide.

Exercise 1: Rhythmic Hand Tapping

How to do it:

1. Find a position that is comfortable for you.
2. Start by gently tapping your fingers against your thigh or an armrest, creating a comfortable rhythm.
3. As you tap, inhale slowly through your nose, counting to four.
4. Pause, then exhale through your mouth, matching the duration of your inhale.
5. Continue this pattern for a few minutes, focusing on your tapping and breathing rhythm.

Note: If it is difficult to keep track of the counting or it causes any stress or anxiety, skip this step.

Exercise 2: Soft Rocking

How to do it:

1. Find a safe space to rock back and forth, like in a rocking chair or yoga mat. I often sit on my yoga ball, moving it back and forth with my feet.
2. Begin to rock gently and establish a steady pace.
3. Inhale as you rock forward, exhale as you rock back.
4. Use your breath as your guide, matching the length of your breaths with the cycle of the back-and-forth movement.

Exercise 3: Humming Breath

How to do it:

1. Find a seated or standing position that is comfortable for you.
2. Take a deep breath, and as you exhale, hum softly, feeling the vibration through your body.
3. Repeat, allowing the humming to help focus your mind and lessen external sensory stimuli.

Exercise 4: Choose any Stim

How to do it:

1. Choose any of your regular stimming movements
2. Place your attention on your natural breath while feeling the rise and fall of your chest.
3. Keep your focus steady, synchronizing your gaze with your breath cycle.

Exercise 5: Texture Touch

How to do it:

1. Select an object with a soothing texture (e.g., a soft fabric, stress ball). I use manipulatives (fidget toys and stones) when I am out in a crowd or need to focus on my kid's ball games. If I don't have a manipulative, sometimes I rub my thumb and first finger together. Remember, you can always improvise.
2. As you hold or touch the object, take a deep breath and exhale slowly.
3. Focus on the sensation of the texture under your fingers, aligning your breath with your tactile exploration.

Remember, mindfulness is not one size fits all. Try different things, like the 5 Senses Countdown: Mindfulness Activities for ADHD, to see what works for you. One person may like meditation groups, another may like to be guided by a mindfulness app, and another may enjoy self-guided exercises.

As you navigate this journey of self-discovery and growth, be kind to yourself and celebrate every small victory along the way. The beauty of syncing your breath and stim is that they can be customized to suit your unique needs and preferences, offering a safe mindfulness exploration.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

Frequently Asked Questions (FAQ)

Here are more articles to read:

11 Things You Probably Didn't Know About Mindfulness

5 Senses Countdown: Mindfulness Activities for ADHD

Easy and Quick Mindfulness Exercises for Busy Minds

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