How I Learned to Meditate as a Neurodivergent Adult
When you think of meditation, what comes to mind? A monk, sitting cross-legged in a dark cave, eyes closed, focused on the breath? That’s what I used to picture.
I was first introduced to meditation while living in Nicaragua. I was invited to meditate before a morning surf. I turned it down.
Meditation? What type of woo-woo stuff is that?
Plus, I’m neurodivergent—I can barely focus on anything for more than 10 minutes! How could I possibly meditate?
Sound familiar?
Most people don’t meditate because they…
think they don’t have the time
believe it’s only about focusing on the breath
haven’t experienced the benefits
That used to be me.
After trial and error, I discovered meditation is not only possible but one of the most powerful tools to manage stress and overwhelm (for me).
Today, I’m sharing my journey and 4 simple steps that helped me become someone who meditates. If you've toyed with the idea of meditation or tried it in the past but never felt the benefits, keep this in mind: there's no wrong way to meditate; just start small.
Let's dive in!
What Are the Benefits of Meditation?
The benefits of meditation are well-documented:
Better stress management
Improved impulse control
Enhanced mood
Essentially, meditation improves our executive function skills and well-being.
In 2018, I needed to work on both.
How I Learned to Meditate as a Neurodivergent Adult
I was stressed, overwhelmed, and burned out from work. Desperate for a solution and despite being a neurodivergent adult, I gave meditation a try.
I signed up for a free 10-day guided course and noticed a difference within a week. I became more aware of the thoughts creating stress. I started to learn how to let them pass.
I wish I could say I’ve been meditating ever since. But, that’s not true. It’s funny how difficult it is to stick with habits I know are good for me:
No screen time before bed
Daily walks
Meditation…
Committing to a meditation habit, while ideal, wasn’t something I was ready for. Then, COVID hit…
Stressed, at home, and unsure of the future, I gave it another try. Meditating every day felt way too hard. So, I lowered the stakes. I would meditate most days.
I started small. For one week, I meditated for one minute, 4 times. Not bad.
The next week, I meditated for 2 minutes. The following week, 3. I slowly worked my way up to 10 minutes most mornings.
This, my friend, is the key.
No matter what goal you’re chasing, start small.
How do I Start Meditating?
There’s no one-size-fits-all approach to starting a routine. But, these are the steps I followed. They might work for you:
1. Choose a location
Will you sit in a quiet place? Go for a walk? Do some stretches?
For me, it depends on how I feel. Sometimes I sit in my chair, on the floor, or go for a walk.
2. Find a guided meditation
Personally, I love Headspace.
Here’s a link to a 1-minute guided meditation and a video for walking meditation.
3. Start with 1 minute
Small tweaks lead to big peaks. Start small.
I started with literally 1 minute per day. It felt silly at first, but that's why it worked! Start so small that you would be silly not to do it.
4. Give yourself grace
It’s going to be challenging. Some days, you’ll feel like you nailed it.
On other days, you won’t focus for more than 5 seconds.
Either way, it’s a win. You showed up and tried.
That’s the most important thing.
TL;DR
Meditation is a difficult skill to master. As a neurodivergent person, it can feel impossible. But, the benefits are incredible. I set out on a journey to figure out how I could become someone who meditates.
I landed on 4 steps:
Choose a location
Find a guided meditation
Start small
Give yourself grace
Sometimes I can’t focus on my breath for more than 5 seconds. I've learned to be okay with that. It isn’t about being “good” at meditating.
This isn't a competition.
The most important thing is showing up and trying.
Give yourself permission to try. And, when your mind wanders, that’s okay—remember, you’re training your brain to develop awareness and improve its ability to refocus. Mind wandering is a part of the experience.
Here’s to your meditation journey!
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About the Author
Eric Kaufmann, M.Ed is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company designed to guide adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that guides students with neurological differences toward becoming independent and confident students and self-leaders.