ADHD and Autism-Friendly Mindfulness Activities
So often, I hear parents and teachers searching for mindfulness activities for their students and kids. This is especially true as school ramps back into gear. One thing I have noticed however, is that so much of the mindfulness exercises out there are not really accessible to kids who struggle with more traditional practices. But that doesn’t mean that there aren’t ways to incorporate mindfulness lifestyle changes into your day. You just have to think outside the box! Read ahead for some tips on sharing mindfulness strategies with kids who have ADHD, are Autistic, or are neurodivergent.
ADHD and Autism-Friendly Mindfulness Activities
First, take a moment to really consider your child/student. What do they need? What would work for them? Are they sensory seeking? Sensory avoidant? Do they have strong inner monologues and visualization or do they struggle to create pictures in their brains? All of this will need to be considered to best meet their needs and to inspire them to enjoy the practice of mindfulness. The last thing we want any kid to do is to hate it!
Mindfulness activities that work well for kids who are sensory seeking include the following:
Mindful eating. Kids who enjoy tasting can do this activity with chocolate chips, grapes, etc. Eat slowly and ask about what they notice.
Singing bowls. Singing bowls make a great lesson in controlling impulses and noticing the vibrations of the sound.
Other musical/rhythmic sounds they can create. Musical sticks, bells, etc. are fantastic to do as a mindfulness activity when combined with the breath. Each inhale-make a sound and with each exhale, stay still.
Barefoot mindful walks. This is a great opportunity to enjoy nature too. Feel the grass beneath your feat and step slowly. When you step down, what sensation do you experience?
Sand play. Whether you use real sand or kinetic sand, watching each grain fall slowly is a great exercise when cued to try to release each grain at a time.
Mindfulness activities that work well for kids who are sensory avoidant include the following:
Dark room meditations. Get comfy pillows and blankets, darken the room, and play a guided meditation to listen to together.
Coloring and stamping. One of the ultimate calming mindfulness exercises, coloring and stamping allows kids to live in the moment and create without a plan.
Swimming or water immersion. Always use water safety! Water immersion can still the mind and body and cues such as “every time you stroke your arms, name a feeling” are really helpful.
Rope-tying. Something that might seem frustrating can actually be very cathartic to others! This activity increases fine motor skills while also requiring that we pay attention to the details without wishing to be elsewhere.
Tratak. Tratak is the practice of gazing. Watch the clouds shift into different shapes, or a fish in a fishbowl. Notice your breath slowing down!
Mindfulness activities that work well for all include:
Pom-pom breathing. Pom-poms are cheap and oh so versatile! Lay on your belly and try to blow one pom-pom from the middle of a room to the wall!
Beanie baby breaths. Lie down with a favorite beanie baby on your belly. Notice how your beanie gets a little closer to your face every time your belly expands to breathe!
Beading pipe cleaners. Like knot-tying, this activity is very calming and the beads can be used as focal points for mantras or affirmations to repeat as you touch each one.
Mazes. Paper mazes require big picture thinking and are great activities to do at a desk or in a car.
Stimming stretches. Lastly, yoga poses that reproduce the proprioceptive input that stimming gives can not only affirm neurodivergent kids, it can feel natural and easy. Rock and roll plow, hip circles, crescent moon claps, and more are great ways to burn some energy while keeping the mind in the present moment!
Remember to cue your kiddos and students to breathe, to not rush, and to notice their thoughts and feelings. None are bad-they just are!
For more tips and to see some of these in action, please join our awesome Facebook group!
