Neurodivergence & Meditation
One Reason MEditation May be More Difficult for Neurodivergent people & how Adaptations Can help.
There are two practices in this world that keep my head (more or less) screwed on: journaling and meditation. In particular, mediation has allowed me to become much better at identifying and processing my emotions. That’s been the key to so many positive developments in my life. In fact, I’m not sure I would be able to work as an Emotion-Focused therapist without this practice.
But it really, really wasn’t easy for me to learn how to meditate. I know that a lot of neurodivergent people will relate to this. I also believe that a lot of these individuals would benefit from the practice, like I have. But how?
Interoceptive awareness and meditation
I haven’t chosen to spend the thousands of dollars required in BC to be diagnosed as an adult, but I strongly suspect that I fall on the autism/neurodivergent spectrum. So, when I first ventured into meditation, I encountered significant challenges. For example, I remember trying to wrap my head around what “deep breathing” meant and how it was supposed to feel.
What do you mean, send the breath down into the bottom of my belly? Where is that? How exactly do I “send” breath anywhere? Am I actually experiencing more tension as a result of attempting to breathe deeply? Wait, what does “relaxation” even feel like?
As a (potentially) autistic person, I experience differences in terms of my interoceptive awareness (DuBois et al, 2016), a collection of senses that track what happens inside the body. So, it was frustrating to follow instructions that seemed straightforward to others.
My experience highlights a broader consideration: mindfulness meditation, while beneficial, may require adaptation to align with the unique experiences of neurodivergent individuals.
Meditation, adapted for neurodivergent needs
Research supports the positive impact of mindfulness meditation on autistic individuals, showing reductions in negative psychological symptoms and improvements in social functioning (Cachia et al., 2016). However, the process of engaging with mindfulness may not always be straightforward, as my struggle to learn how to breathe deeply illustrates.
One enlightening study focused on mindfulness training for neurodivergent children illustrates how tailored approaches can make a significant difference. The program incorporated specific strategies to address the unique struggles of these children, including psychoeducation that addressed their differences. Additionally, just like it did for me, meditation helped participants identify and understand their body signals more effectively (De Bruin et al., 2015).
It's clear that while mindfulness meditation holds considerable promise, it’s essential to adapt it to fit the needs of neurodivergent individuals. This might involve simplifying instructions, incorporating additional sensory modalities, or allowing more time for skill development. For example, what if, instead of trying to force yourself to be completely still, you meditated with a fidget spinner?
