Meditation: Finding Stillness in a Busy Brain

What is meditation?

Meditation is a practice that involves focusing your attention in a specific way — often on your breath, a word, a sound, or a sensation. The goal is not to empty your mind or stop thinking. The goal is to notice what is happening in your mind and body without immediately reacting to it. Research shows it can help reduce stress, improve focus, and support emotional regulation.

Meditation and neurodivergence

Traditional meditation instructions do not always work well for neurodivergent people. Being told to sit still, close your eyes, and clear your mind can feel impossible. For someone with sensory sensitivities, the focus on breath can even be uncomfortable. But meditation can be adapted. Movement-based meditation, guided visualizations, open-eye meditation, and very short practice sessions can all be more accessible starting points.

Getting started

Start small — two to five minutes a day is enough to begin. There are many free guided meditation apps and recordings available. Look for ones that offer options for movement, eyes open, or very short sessions if traditional meditation feels inaccessible. Give yourself permission to adapt. If a particular method does not feel right, try a different one. Meditation is not one size fits all.