Why Mindfulness Can be Hard for Autistic People (and How to Make it Work for You)
- martine.ellis
- 1 day ago
- 4 min read
Mindfulness is often described as a helpful way to manage stress, anxiety and overwhelm. But for many autistic people, it feels confusing, frustrating or even upsetting. This can lead to guilt or self-criticism. You might hear others say, "Just be in the moment", and think, "I would if I could".
This article explains why mindfulness can be difficult for autistic people, why it can still be helpful, and how to adapt it so it works for you. It also gives permission to make mindfulness your own, in a way that is safe, supportive and sensory-friendly.
What Is Mindfulness?
The NHS website explains:
"Mindfulness is about living more in the present moment, appreciating the here and now, and not dwelling too much on the past or future."
It typically involves focusing on things such as breathing, sensations in your body, sounds, sights, and thoughts and feelings as they arise and pass.
Mindfulness can help people slow down, feel more in control and reduce stress. These are all things that can be particularly helpful for autistic people; however, there are extra barriers that make traditional mindfulness hard to access. Let's explore both the benefits and the barriers.
Why Mindfulness Can Be Especially Useful for Autistic People
Autistic people often live with high levels of sensory, emotional and social stress. This can lead to shutdowns and meltdowns, stress, anxiety, sleep problems, and burnout.
Mindfulness, when appropriately adapted, can help by:
Creating space between feeling something and reacting to it.
Reducing overstimulation.
Supporting self-awareness.
Helping with transitions and overwhelm.
But the process needs to feel safe and accessible, not like another task to get "right".
Why Traditional Mindfulness Is Often Difficult
1. Interoceptive Differences
Interoception is your ability to sense internal body signals, such as hunger, thirst, heart rate, or the need to use the bathroom. Many autistic people have interoceptive differences. You may not recognise these signals clearly, or you may feel them too intensely without understanding their meaning. This can make it confusing to "tune into your body" because the signals may not be clear or reliable.
2. Alexithymia
Alexithymia refers to the difficulty in identifying and describing emotions. Studies suggest that around 50% of autistic people experience it. If you’re unsure how you’re feeling or can’t easily put words to it, mindfulness exercises that ask you to "notice your feelings" can feel impossible.
3. Sensory Overload
Traditional mindfulness practices often invite people to pay attention to the body or environment. But if those sensations are already too intense, this can increase distress rather than reduce it.
4. Abstract Language and Vague Instructions
Phrases like "just let go" or "observe your thoughts without judgment" can be confusing or unhelpful. Many autistic people prefer clear, step-by-step guidance that tells them exactly what to do.
5. Feeling Vulnerable or Out of Control
Closing your eyes, being still, or sitting in silence can feel uncomfortable or even unsafe. For people with trauma or anxiety, these practices can cause more distress than calm.
Redefining Mindfulness: It Doesn’t Have to Look a Certain Way
Mindfulness does not have to mean sitting cross-legged in silence, breathing deeply or clearing your mind. If something helps you feel present, calm, and regulated (and it’s not harmful to your health or safety), it can be considered mindfulness.
That might include:
Stroking a pet and focusing on their fur.
Watching a favourite video or animation loop.
Listening to a repetitive sound or song.
Walking slowly and counting your steps.
Spending time in a low-sensory environment, like a quiet room or nature spot.
The key is to find something that helps you stay connected to the moment in a way that feels safe and manageable.
How to Make Mindfulness Work for You
Here are some practical suggestions for autistic people (or anyone who struggles with traditional mindfulness):
1. Try Movement-Based Mindfulness
Stillness isn’t required. Gentle movement like pacing, rocking, stretching or stimming can help regulate your body and focus your attention.
2. Focus on One Sense at a Time
Pay attention to just one sensory input, like the feeling of a blanket, the sound of rain or the smell of a favourite item.
3. Use Clear and Literal Language
Look for mindfulness recordings or scripts that use concrete steps and clear instructions. Or write your own in a way that makes sense to you. For example, "Breathe in through your nose for 4 seconds. Hold it. Breathe out for 4 seconds".
4. Keep It Short and Predictable
Start with one or two minutes. Use a timer or visual countdown so you know when it will end.
5. Eyes Open or Closed: Your Choice
If closing your eyes makes you feel anxious or unsafe, it’s completely fine to keep them open.
6. Pair Mindfulness with Comforting Activities
Some people find it easier to practise mindfulness after something enjoyable or regulating, like a bath, a snack or a favourite show.
Final Thoughts
There is no "wrong" way to practise mindfulness, as long as it is safe for you and those around you.
The goal is not to empty your mind or do it perfectly. The goal is to notice, in your own way, what is happening in the moment, and to allow yourself some space to breathe and be.
For autistic people, mindfulness might look and feel very different from what is shown in books or apps. That’s OK. We encourage you to find your version of mindfulness.
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