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Neurodiversity is a beautiful thing but it still comes with daily challenges. Being a neurodivergent pagan practitioner can make things complicated when you are looking for a meditation routine that works for you. Sensory processing disorder is common among the neurodivergent population and it can be increasingly hard to practice your rituals if you are triggered by light and sound.
Since this barrier exists it is important for neurodivergent people to explore various lighting and sounds in order to find their personal groove when it comes time to meditate. Here are some tips and tricks for creating a sensory-friendly meditation setup:
Noise-canceling
First and foremost, noise-canceling headphones are a must. Sometimes the slightest sound can set you off into sensory overload mode while meditating making it difficult to refocus.
Wearing noise-canceling headphones will help block out distracting or triggering sounds. Finding a good earbud or headphone set is important.
Another option is earplugs that muffle or remove the sound. You can wear these solo or pair them with over-the-ear headphones which allows you to listen to meditation sounds at a lower intensity. Do not underestimate the importance of silence in meditation. If sounds cause sensory overload then you may want to eliminate them from your routine completely.
Meditation sounds
Just like light, sounds can cause sensory overload and prevent you from achieving deep meditative states. Using music that has no lyrics may be best when creating an atmosphere of peace. At the same time the absence of words may create anxiety. Try finding some mantras or even audiobooks to listen to while meditating. Earbuds are
noninvasive and come in many different styles including versions that are safe to sleep in. If you practice meditation before bed earbuds can be the best option for your meditation.
Tactile stimulation
Mala beads are a string of 108 beads used to count mantras or breaths. As an autistic person or person with ADHD you may find it difficult to sit in silence without doing something. The beads allow the user to feel movement while sitting in stillness. The combination of silence and tactile stimulation will allow you to sink deeper into your meditation with ease.
LED lighting
Sensory overload is a pervasive problem for autistic people and those with sensory processing disorders. This makes finding the right light complicated. If using incandescent lights causes you problems then try switching over to LED bulbs that are adjustable. Even though a particular meditation may call for candlelight you do not have to use live flame. There are many forms of LED lighting fixtures that mimic candlelight perfectly.
Sitting in the dark
The absence of light may be more comfortable for you. Sometimes tight spaces may help calm your sensory overload. Finding a closet or a corner in your room could be the best option for conducting your meditation. Sitting in the dark for your mediation session can be comforting and calming. The deprivation of light can cause a sense of inner peace that is not found in the outside world for people with sensory processing disorders.
Creating a safe space
Once you delegate your meditation spot fill it with items and colors that make you feel safe. A pillow, blanket, colorful scarves and fidget toys make the space welcoming for you. If you have portable lighting you can set it up along the sides of your cushion or even hand it above you with adjustable hooks. The look and feel of your meditation space are free of judgment so do what feels right for you.
Do what works for you
Your spiritual practices are personal. Meditation is not meant to be triggering or stressful. Light and sound can be the most problematic elements of a routine. Sensory barriers are a challenge to manage but you can overcome these issues. Creativity and self-reflections are key elements to any practice which can help you adapt. Meditation and other rituals are part of your overall well-being so explore as many for yourself and be open-minded.
Tas is an autistic mental health advocate with disabilities. As neurodivergent pagan practitioners, they strive to promote acceptance of neurodiversity through writing and public speaking. They are persons of color, nonbinary and are diagnosed with dissociative identity disorder. They believe that disability status should not impact your access to spirituality, education or employment. Neurodiversity should be accepted and inclusion a habit...not a consideration. Find Tas at https://www.tasthoughts.com/
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