Neurodivergent mindfulness techniques: an easy guide to presence without the pressure
Have you ever found yourself completely absorbed in something you love, where the world around you seems to fade away? Maybe you’re working on a creative project, or watching ocean waves roll in, and suddenly realize you’ve been fully present in that moment without trying to “meditate” at all?
For years, I believed I was “bad” at mindfulness because traditional meditation felt impossible. Sitting still in silence, trying to “empty my mind”? That just led to more frustration than peace. But then I had a revelation while painting during my art school years – I could naturally slip into a state of complete presence, totally focused on the objects I was drawing, without hearing the chatter around me or getting lost in thoughts. This wasn’t “failing” at mindfulness – it was actually a perfect example of one of my favorite simple, no-pressure neurodivergent mindfulness techniques.
Here’s the thing about mindfulness: it’s not about forcing yourself into someone else’s version of meditation. As I’ve discovered through my journey as a holistic harmony coach working with neurodivergent entrepreneurs, presence comes in many forms. The key is finding the practices that work with your natural way of experiencing the world, not against it.
In this article, I’m sharing alternative approaches to mindfulness practice for neurodivergent individuals who might find traditional meditation challenging.
You’ll discover:
- Why traditional meditation methods might not serve your brain (and why that’s perfectly okay)
- Different ways to experience presence that honor your natural tendencies
- Practical mindfulness techniques you can start using today, without sitting still in silence
- How to build a sustainable practice that actually feels good
Whether you’ve felt like you’re “failing” at meditation or you’re simply curious about different ways to cultivate presence, you’re in the right place. Let’s explore how mindfulness can work for you, exactly as you are.
Understanding the different ways of being present
Think about the last time you were completely in “the zone” – maybe you were creating something, or deeply focused on a task you love. In these moments, you weren’t trying to meditate, yet you were fully present, aware, and connected to the moment. This is mindfulness in action, and it looks different for everyone.
As a meditation coach and practitioner of various meditation styles – from crystal healing to sound baths to mindfulness meditation – I’ve learned that presence isn’t a one-size-fits-all experience. Traditional meditation practices can be beautiful and powerful tools. I’ve experienced their transformative effects firsthand through mindfulness meditation, crystal work, and sound healing. But they’re not the only path to presence.
Let’s challenge some common misconceptions about mindfulness:
Myth #1: “You must sit still and empty your mind”
Reality: Mindfulness is about observing your mind, not emptying it. As I share with my clients, it’s more about becoming aware of your thoughts than trying to eliminate them. Movement, creativity, and active engagement can all be mindful practices.
Myth #2: “There’s a ‘right’ way to be mindful”
Reality: Your mindfulness practice should align with how your mind naturally works. Some people find presence through movement, others through creative flow, and yes, some through traditional seated meditation. All are valid paths to the same destination.
Myth #3: “Mindfulness means feeling peaceful all the time”
Reality: As I discovered through my own practice, mindfulness isn’t about achieving a particular state – it’s about being aware of whatever state you’re in. Sometimes that’s peace, sometimes it’s not, and that’s perfectly okay.
The key is understanding that the neurodivergent mindfulness techniques work with, not against, your natural tendencies. Instead of forcing yourself into a traditional meditation box, you can:
- Honor your need for movement
- Embrace your deep focus abilities
- Work with your sensory preferences
- Build on your natural strengths
This shift in perspective – from “fixing” to “flowing” – changes everything. When you stop trying to conform to someone else’s idea of mindfulness and start exploring what presence means for you, that’s when the real magic happens.
Redefining mindfulness for neurodivergent minds
There’s a common misconception I often see – that mindfulness meditation is primarily about relaxation. As I shared with my community recently, there’s a crucial distinction to understand: mindfulness isn’t about relaxing your body or quieting your mind. It’s about observing your mind and working with it to return to your natural state of harmony and peace.
Let’s redefine what mindfulness really means, especially for neurodivergent minds:
The true nature of mindfulness
Mindfulness is the practice of:
- Being aware when your mind wanders
- Observing without judgment
- Redirecting attention to the present moment
- Accepting what is, without trying to change it
- Engaging with your experience exactly as it unfolds
The role of observation
Think of mindfulness as becoming a curious observer of your own experience. Instead of trying to force your mind into silence (which rarely works), you’re:
- Noticing your thoughts without getting caught up in them
- Becoming aware of physical sensations
- Recognizing emotional patterns
- Building a gentle relationship with your attention
The present moment connection
When I talk or write about “being present,” what I really mean is using your senses to anchor yourself in the now. Notice what you see, hear, feel, smell, and taste at the moment. Acknowledge your thoughts without following them and recognize when you’ve drifted and gently return.
One of the most powerful realizations I’ve had in my practice is this: life continues happening whether we’re present for it or not. The question isn’t whether we can stop our thoughts or control our circumstances – it’s whether we can learn to be present with whatever arises.
As I often remind my community, mindfulness isn’t about achieving a particular state. It’s about developing the capacity to:
- Notice when you’re on autopilot
- Recognize when you’re resisting the present moment
- Return to awareness with kindness
- Accept that wandering minds are part of being human
- Trust that presence is always available to you
This redefinition is particularly liberating for neurodivergent amazing humans because it removes the pressure to conform to traditional meditation expectations. Instead of trying to force your mind into stillness, you’re invited to develop a relationship with your attention exactly as it is.
Remember: The goal the neurodivergent mindfulness techniques isn’t to empty your mind or achieve perpetual calm. It’s to build a friendly awareness of your experience, moment by moment, exactly as you are.
Neurodivergent mindfulness techniques that work great for your brilliant brain
Think of these neurodivergent mindfulness techniques like a buffet of practices, each offering a different way to connect with the present moment. Just as everyone has their favorite foods, we each have natural ways of finding presence that feel right for our unique minds. Sometimes it’s through movement, other times through creativity or sensory experiences. The key is discovering which practices resonate with you.
When someone mentions their struggle with traditional meditation, I often share this perspective: mindfulness isn’t about forcing yourself into stillness – it’s about finding the practices that naturally bring you into presence. Let’s explore some approaches that might feel more intuitive for your neurodivergent brain.
Movement-based neurodivergent mindfulness techniques
Movement can be one of the most natural gateways to mindfulness, especially when sitting still feels impossible. Instead of fighting against your body’s need to move, we can use that movement as an anchor for presence.
Walking meditation, for example, isn’t about reaching a destination – it’s about feeling each step, noticing the rhythm of your movement, and staying connected to your body’s natural flow. You might find presence in the gentle sway of your arms, the feeling of your feet meeting the ground, or the sensation of air on your skin as you move.
Mindful stretching offers another beautiful entry point. Rather than trying to achieve perfect form, focus on the sensations in your body as you stretch. Notice where you feel tension, where movement comes easily, and how your breath naturally responds to different positions.
Flow activities – like dance, tai chi, or mindful workout sessions – can create a natural bridge between movement and presence. The key is bringing gentle awareness to whatever movement calls to you. Whether you’re taking a mindful walk through your neighborhood or flowing through gentle stretches, movement can become your anchor to the present moment. Read about how I use a walking practice for stress relief and creativity here.
Creative & expressive neurodivergent mindfulness techniques
Let me share a story from my art school days that completely changed how I view mindfulness. During our painting sessions, I would naturally slip into this incredible state of focus where the world around me seemed to fade away. No conscious effort to “meditate” – just pure, natural presence as I observed the objects I was painting. The chattering voices around me would disappear, and I’d find myself in this bubble of complete attention and flow. I experienced the same deep focus later as a photographer, completely immersed in capturing moments through my lens.
This natural state of creative flow can emerge through various activities. Journaling allows your thoughts to flow freely onto paper without judgment. Simple activities like doodling or working with coloring books can create a meditative space where your mind naturally settles. Even crafting – whether it’s knitting, painting, or working with clay – can become a gateway to presence.
Sound & stim-based neurodivergent mindfulness techniques
Some of our deepest connections to the present moment come through sound. Listening to binaural beats or ambient music can help anchor your attention, while ASMR offers a unique way to engage with sound and sensation. For those who prefer active engagement, practices like chanting, humming, or participating in sound baths provide a dynamic way to experience presence through sound vibration. Listen to this for at least 10 minutes and experience it for yourself (*** that’s one of my favorites when I need to calm down, release frustration and connect with my flow… you’re welcome 😉
Nature-based neurodivergent mindfulness techniques
One of my most precious mindfulness experiences happened by accident during a family vacation in Tenerife. I found myself drawn to spending time on the hotel’s panorama balcony, simply watching the waves roll in. What started as a casual moment turned into hours of pure presence – taking in the rhythm of the ocean, feeling the sun, and observing the constant movement of water and light. I wasn’t trying to meditate; I was simply being there, fully absorbed in nature’s display.
This kind of natural mindfulness can happen anywhere outdoors. Earthing – the practice of walking barefoot on natural ground – helps you literally reconnect with the earth beneath your feet. Notice how different surfaces feel: the softness of grass, the firmness of packed earth, the unique texture of sand.
Nature provides endless opportunities for mindful observation. Watch clouds shape-shift across the sky, observe leaves dancing in the breeze, or listen to the layered symphony of bird songs. These aren’t just relaxing activities – they’re invitations to step out of your busy mind and into direct experience with the present moment.
Even tending to plants can become a mindful ritual. Whether you’re caring for a single houseplant or working in a garden, each interaction offers a chance to slow down and connect with the natural world. Feel the texture of soil, observe the subtle changes in your plants, and experience the satisfaction of nurturing something growing.
The beauty of nature-based neurodivergent mindfulness techniques is its simplicity – there’s no technique to master, no posture to perfect. Just an open invitation to notice, observe, and be present with the natural world around you.
Choose what feels good
As I already mentioned, you can think of these neurodivergent mindfulness techniques like a buffet of experiences, each offering a different way to connect with the present moment. Some days you might find presence through movement, others through creative flow or nature’s rhythm. You don’t have to use every tool every day – instead, notice which practices naturally draw you in and feel most aligned with your way of being.
The key isn’t finding the “perfect” practice but discovering the ones that help you feel more connected to yourself and the present moment. Start with what feels most natural, and let your experience guide you. Your mindfulness practice can be as unique as you are.
How to make it work: your path to mindful moments
Remember that day in art school when I naturally slipped into complete presence? I wasn’t trying to be mindful – it just happened. That’s exactly how building your mindfulness practice should feel: natural, not forced. Let’s explore how to make these practices part of your daily life without turning them into another task on your to-do list.
Start small (really small)
One of the biggest barriers to establishing a mindfulness practice is thinking you need to dedicate large chunks of time to it. Start with what I call “mindful moments” – brief pauses throughout your day where you simply notice what’s happening right now. This might be feeling the warmth of your coffee cup in your hands, listening to the sound of rain, or taking three conscious breaths between tasks.
Build a practice that feels natural
The key is to look for opportunities to be mindful within your existing routine rather than trying to create an entirely new one. Notice when you naturally find yourself present – maybe while brushing your teeth, working with your hands, or watching the sunrise. These moments are your clues to what type of mindfulness practice will feel most sustainable for you.
Work with your energy, not against it
Pay attention to when you feel most receptive to mindful moments. Some people find clarity in the early morning, others during evening wind-down time. While traditional meditation might suggest specific times of day, I encourage you to trust your own rhythm. If you’re most focused at 3 PM, that might be your ideal time for a mindful pause.
Gentle progress tracking
Instead of measuring success by time spent meditating, notice subtle shifts in your daily experience:
- Are you catching yourself when you’re on autopilot?
- Do you remember to breathe during challenging moments?
- Are you finding more natural pauses in your day?
- Can you return to presence more easily when you notice you’ve drifted?
When things don’t go as planned
There will be days when mindfulness feels out of reach – and that’s okay. As I often remind my community, mindfulness isn’t about achieving a particular state; it’s about observing whatever state you’re in. Sometimes being mindful simply means acknowledging, “Today, my mind is busy/scattered/resistant,” and meeting that experience with kindness.
Remember: You’re not trying to empty your mind or achieve perpetual calm. You’re building a friendly relationship with your attention and awareness, one moment at a time.
Find harmony between business and being
That natural state of presence I found while painting in art school? It wasn’t just about art – it taught me something crucial about how mindfulness can transform your work life too. When you bring presence to your business activities, you can find both greater clarity and more joy in what you do.
How to Bring mindfulness to your business day
Mindfulness in business isn’t about adding another task to your schedule. Instead, think of it as finding natural moments of presence within your existing workflow. Like my experience of deep focus while photographing or even writing long blog articles like this one, you can discover these pockets of presence in your daily business activities.
Remember that social media post you need to write? Take a conscious breath before you begin. Client meeting coming up? Give yourself permission to pause for thirty seconds beforehand, just to ground yourself. These small moments of presence can profoundly shift how you show up in your business.
Focus that feels natural
Instead of forcing yourself to concentrate, try working with your natural rhythms. Notice when you naturally fall into states of flow – those moments when work feels effortless and time seems to disappear. These are often clues to when your energy aligns perfectly with your tasks. (discover how you can align your energy to your own natural rhythm)
For tasks requiring deep focus, you might find it helpful to:
- Create a simple pre-work ritual, like lighting a candle or taking three breaths
- Set a gentle timer to remind you to check in with yourself
- Allow yourself to shift positions or locations when you feel stuck
- Honor your need for movement between focused sessions
Making decisions with clarity
One of the most powerful applications of the neurodivergent mindfulness techniques in business is decision-making. Before making important choices, try taking a moment to ground yourself. Feel your feet on the floor, take a conscious breath, and check in with your body’s wisdom. Often, when we step out of our racing thoughts, we can access clearer intuition about our next steps. ***learned that the hard way 😅
Energy management through presence
Sometimes the most productive thing you can do is simply pause and observe. In business, this might look like:
- Taking a mindful moment between client calls
- Noticing when you’re pushing too hard and need to reset
- Recognizing when creative work feels forced and needs space
- Allowing yourself to step away when you feel overwhelmed
The goal isn’t to maintain constant focus or never feel stressed. It’s about developing the awareness to notice when you need to shift your energy and having the tools to do so effectively.
My journey with mindfulness
My path with mindfulness and meditation probably will surprise you – I actually love traditional meditation practices. As a certified meditation coach, I’ve experienced the deep benefits of various approaches, from mindfulness meditation to crystal healing and sound baths. But my journey to finding this love wasn’t straightforward.
One of my biggest realizations came when I understood that external circumstances or people wouldn’t bring the harmony and joy I was seeking. For years, I believed I needed to have certain things or reach specific milestones to experience what I desired. Even through my business, I was constantly chasing the next achievement, thinking it would finally bring that sense of peace.
But here’s what I discovered: when you’re always seeking the next level, the next goal, the next milestone, you miss experiencing the harmony and joy you’re born with. The more I resisted this truth, the deeper my struggle became.
Learning to practice mindfulness showed me that while many things are outside our control – circumstances that have, are, and will inevitably happen – we can choose how we respond rather than just react. It’s about surrendering to life and letting it happen through you, rather than constantly trying to control everything.
Now when I approach life with what I playfully call “Explore the Experiment with Excitement,” I experience more harmony and inner peace than ever before. The more I practice, the clearer it becomes that mindfulness isn’t really about doing at all or getting somewhere. It’s about allowing myself to be as I am and discovering the fullness and vast potential within such an approach.
This shift has brought a state of tranquility to my everyday life. The only way I can influence the future is to own the present, however I find it. And this with grace, kindness, and appreciation. If I inhabit this moment with full awareness, the next moment will be very different because of my very presence in this one.
Getting started: small steps to mindful living
Let’s start with something I say often to my community: You can become mindful of your presence right now, in any given moment. Not tomorrow, not after reading another book about meditation, but right here in this moment.
Your first small step
Start with what’s already natural to you. Maybe it’s that moment when you first sip your morning coffee, or when you step outside and feel the breeze on your face. These everyday moments are perfect opportunities to practice presence – no special cushion or timer needed.
Make space to begin
Rather than adding more to your to-do list, look for spaces in your day where one or two neurodivergent mindfulness techniques could fit naturally:
- Between tasks: Take three conscious breaths
- During daily activities: Feel the water on your hands while washing dishes
- In transition moments: Notice your feet touching the ground as you walk between meetings
- During creative work: Observe how your body feels when you’re in flow
Remember, this isn’t about perfection or achieving some ideal state. It’s about building a friendly relationship with your mind and body, exactly as they are.
A Gentle invitation
If you’d like to explore these practices further, here are some supported ways to begin:
- Choose just one practice that resonates with you from the examples we explored
- Try it for three days without any expectation of results
- Notice what feels natural and what doesn’t
- Adjust the practice to better fit your needs
Most importantly, remember that there’s no rush and no finish line. Each moment of presence, no matter how brief, is valuable. You’re not trying to become a different person – you’re simply uncovering the awareness that’s already within you.
Resources & support for your journey
Starting or deepening your mindfulness practice doesn’t mean you have to figure everything out alone. Here are some resources I’ve created specifically for neurodivergent minds exploring mindfulness:
Mindfulness Foundations Workshop Experience
If you’re looking for structured yet flexible guidance, I’ve created an on-demand workshop that breaks down mindfulness into practical, manageable pieces. In the workshop you’ll discover:
- What mindfulness really means (beyond the common misconceptions)
- Three core anchor points for your practice
- How to guide your attention back when your mind wanders
and more…
The workshop includes hands-on practice sessions where I guide you through two mindfulness exercises. Instead of just learning about mindfulness, you’ll experience it directly and receive practical tools you can use immediately.
Learn the fundamentals of mindfulness to widen your attention and expand your awareness inside the Mindfulness Foundations Workshop Experience.
[Article] Discover my four essential tips for how to meditate successfully.
[The Letter] Subscribe to my Tales of Unfolded Trails Letters
A few times a month, I write and send emails about obvious, yet mostly overlooked stuff, present-moment awareness, “truths” I contemplate or feel in awe of, insights on living unfolded midlife, the freedom and transformation that comes from engaging deeply with the creative and reflective process of building and running an online biz and fun (sometimes not so fun) stories I got one or more revelations from.
[Book] Divergent Mind: Thriving in a World That Wasn’t Designed for You by Jenara Nerenberg
