Contact with the Present Moment
This process emphasises mindfulness and being fully aware of the here and now. It involves paying attention to the present moment with openness and curiosity, without judgment. By focusing on the present, individuals can cultivate a deeper awareness of their thoughts, feelings, and surroundings.
Mindfulness Activities to Help with present moment awareness
Mindfulness activities can be incredibly beneficial for neurodivergent individuals, particularly those who experience sensory challenges. These activities can help manage sensory overload, improve focus, and promote emotional regulation. Here are some mindfulness activities tailored to support sensory processing in neurodivergent individuals:
1. Deep Breathing Exercises:
Deep breathing exercises can help calm the nervous system and reduce sensory overload. Encourage slow, deep breaths in through the nose and out through the mouth. Counting breaths or using visual aids like a breathing ball can make this activity more engaging.
2. Sensory Walks:
Taking a mindful walk in nature can provide a rich sensory experience. Encourage individuals to focus on different senses—notice the colors and shapes of leaves, listen to the sounds of birds, feel the texture of tree bark, and smell the fresh air. This can help ground them in the present moment and reduce sensory overwhelm.
3. Mindful Listening:
Mindful listening involves focusing on the sounds around you without judgment. This can be done indoors or outdoors. Use a timer and spend a few minutes listening to all the sounds you can hear, from the hum of a refrigerator to the chirping of birds. This activity can help improve auditory processing and attention.
4. Guided Imagery:
Guided imagery involves visualising calming and pleasant scenes. This can be particularly helpful for individuals who experience visual sensory overload. Use scripts or recordings that guide them through imagining a peaceful place, like a beach or a forest, focusing on the sensory details of the scene.
5. Progressive Muscle Relaxation:
Progressive muscle relaxation involves tensing and then relaxing different muscle groups in the body. This can help individuals become more aware of their physical sensations and reduce tension. Start from the toes and work up to the head, encouraging slow, deliberate movements.
6. Mindful Eating:
Mindful eating encourages individuals to focus on the sensory experience of eating. Choose a small piece of food, like a raisin or a piece of chocolate, and spend several minutes exploring its texture, taste, and smell. This activity can help improve sensory processing related to taste and smell.
7. Sensory Bins:
Create sensory bins filled with different textures, such as rice, beans, sand, or water beads. Encourage individuals to explore the contents mindfully, focusing on how the textures feel in their hands. This can be a calming and engaging activity for those who seek tactile sensory input.
8. Yoga and Stretching:
Yoga and stretching exercises can help improve body awareness and reduce sensory overload. Focus on slow, deliberate movements and deep breathing. Poses like child’s pose, cat-cow, and forward bends can be particularly grounding.
9. Mindful Coloring:
Coloring can be a soothing and mindful activity. Use coloring books or mandalas and encourage individuals to focus on the colors and patterns they are creating. This can help improve focus and reduce anxiety.
10. Mindful Photography:
Mindful photography involves using a camera to capture moments with intention and awareness. This activity encourages individuals to slow down, observe their surroundings, and engage their senses fully. It can be both calming and stimulating, providing a structured outlet for sensory exploration.
11. Body Scan Meditation:
Body scan meditation involves mentally scanning the body from head to toe, noticing any sensations without judgment. This can help individuals become more aware of their physical state and reduce tension. Guided body scan recordings can be particularly helpful.
12. Aromatherapy:
Using essential oils or scented candles can provide a calming sensory experience. Encourage individuals to focus on the different scents and how they make them feel. This can help improve sensory processing related to smell.
13. Mindful Touch:
Engage in activities that involve mindful touch, such as petting a soft blanket, squeezing a stress ball, or using a weighted blanket. Focus on the sensations and how they affect the body. This can be particularly helpful for those who seek tactile sensory input.
14. Visualization Techniques:
Visualization techniques involve imagining a calming scene or experience. Encourage individuals to close their eyes and visualize a place where they feel safe and relaxed, focusing on the sensory details of the scene. This can help reduce anxiety and sensory overload.
Incorporating these mindfulness activities into daily routines can help neurodivergent individuals manage sensory challenges more effectively. By fostering a deeper awareness of the present moment and providing structured sensory experiences, these activities can enhance sensory processing, reduce anxiety, and improve overall well-being.