Meditation

Befriending Your Breath

This is a foundational mindfulness practice that uses the breath as an anchor. Instead of controlling your breath, you simply notice it.

How to practice:

1. Find a comfortable position (sitting, lying, or standing)
2. Close your eyes or soften your gaze
3. Notice your breath without changing it
4. When your mind wanders (it will), gently return attention to the breath
5. Start with 2-5 minutes, gradually increasing if helpful

Neurodivergent note: If focusing on breath feels dysregulating, try external anchors instead (sounds, textures, or movement).

Loving Kindness Meditation (Metta)

This practice cultivates compassion and warmth toward yourself and others through intentional phrases.

How to practice:

1. Start with yourself: "May I be safe. May I be happy. May I be healthy. May I live with ease."
2. Repeat silently or out loud, feeling the intention behind the words
3. Then extend to someone you care about: "May [name] be safe..."
4. Then to a neutral person, then to someone difficult (if accessible)
5. Finally, extend to all beings

Research suggests loving-kindness meditation can increase positive emotions and reduce self-criticism.

Walking Meditation

Movement-based meditation can be easier for people who find sitting still challenging. You bring mindful awareness to the act of walking.

How to practice:

1. Walk slowly, paying attention to each step
2. Notice the sensation of your feet touching the ground
3. Feel your body moving through space
4. When your mind wanders, return to the physical sensations of walking
5. You can walk in a circle, back and forth, or on a path

This is especially helpful for ADHD brains that need movement to focus, or for anyone who finds seated meditation uncomfortable.

Relaxation Response

Developed by Dr. Herbert Benson, this technique activates the body's natural relaxation system, counteracting the stress response.

How to practice:

1. Choose a word, phrase, or sound that's meaningful to you (or use "one" or "peace")
2. Sit quietly in a comfortable position
3. Close your eyes and relax your muscles
4. Breathe naturally, and as you exhale, silently repeat your chosen word
5. When thoughts arise, gently return to your word
6. Continue for 10-20 minutes

Research shows this can lower blood pressure, reduce anxiety, and improve sleep.

Find Your Home Base

This practice helps you identify a physical anchor point in your body that feels safe and stable—useful for grounding during overwhelm or dissociation.

How to practice:

1. Scan your body to find one area that feels neutral or pleasant
2. Common "home bases": feet on floor, hands on thighs, lower belly, or the space between eyebrows
3. Rest your attention there gently
4. Notice the sensations without analyzing
5. When you feel scattered, return to this anchor

This is trauma-informed and helpful for people who find body scanning overwhelming—you're choosing one safe spot rather than scanning everything.

Listen to Your Inner Empath

This practice helps you tune into your own needs and boundaries, especially if you tend to absorb others' emotions or lose yourself in relationships.

How to practice:

1. Take a few breaths and settle
2. Ask yourself: "What do I need right now?"
3. Listen without judgment—the first answer that comes is valid
4. Notice where in your body you feel the answer
5. If helpful, ask: "What would feel supportive?"
6. Take one small action toward that need if possible

This builds interoceptive awareness and helps you distinguish your own feelings from others' energy.

Gratitude Knocks

A quick, accessible practice that combines physical movement with gratitude, making it easier to access positive emotions.

How to practice:

1. Stand or sit comfortably
2. Think of one thing you're grateful for (can be tiny: "I have clean water")
3. Gently knock on a surface (table, your leg, wall) three times
4. With each knock, say (silently or out loud): "Thank you"
5. Feel the gratitude in your body
6. Repeat 2-3 times with different gratitudes

The physical action helps anchor the practice and can be done anywhere, anytime. Research shows gratitude practices can increase well-being and reduce depression.

For ADHD

• Use movement-based practices (walking, gentle stretching)
• Keep sessions short (2-5 minutes) and build gradually
• Use external anchors (sounds, textures, visual objects) instead of breath
• Try "active" meditations like yoga or tai chi
• Use timers and apps to structure practice
• Don't judge yourself for a "busy mind"—noticing and returning is the practice

For Autism

• Choose sensory-friendly environments (dim lights, comfortable textures)
• Use structured, predictable practices (same time, same place, same steps)
• Focus on external anchors if interoception is challenging
• Try body-based practices that use pressure or movement (weighted blanket, rocking)
• Use scripts or guided meditations to reduce uncertainty
• Allow stimming during practice if it helps you focus

For Trauma/CPTSD

• Keep eyes open and maintain awareness of your surroundings
• Use external anchors (sounds, objects, textures) rather than body scanning
• Practice in short bursts (30 seconds to 2 minutes)
• Have an exit plan and stop if you feel activated
• Use "Find Your Home Base" or "Listen to Your Inner Empath" practices
• Consider working with a trauma-informed meditation teacher