30-Day Mindfulness Meditation Challenge

Meditation is something anyone can do, and yet many people don’t take advantage of this incredible mindfulness technique. We wanted to encourage more people to set aside time to breathe, so we created the 30-Day Mindfulness Meditation Challenge! Keep reading to learn more about autism and meditation.

Meditation and Autism

While there isn’t a lot of formal research on autism spectrum disorder and meditation, there are several clear benefits of mindfulness meditation for autism. Many autistic people struggle with the relationship between their body and their mind, and meditation is a great way to practice sensory regulation and motor skills.

Mindfulness is all about awareness—from awareness of your thoughts to awareness of your body. As you practice meditation, you’re also becoming more in control of your thoughts and movements.

Meditation isn’t the only thing that can help. Exercise is also a great way to treat anxiety on the spectrum. In fact, we’ve written a blog about it!

women in yoga pose during group session

Want a Challenge?

Once you decide to join the challenge yourself, where should you start? We have a few ideas!

Commitment Comes First

The first step to any challenge is to commit. Pick a day to begin your challenge and stick to it until the 30 days are up. If you give up halfway through, you’ll never know how meditation could have helped you. Even if you decide that meditation isn’t for you, at least you gave it a fair shot!

You may also find that meditation is a helpful addition to your life. In that case, you don’t need to stop when the month ends—keep meditating and staying mindful!

Learn Meditation Skills

When you look at the days of the challenge below, you’ll notice that you’re instructed to “meditate” for a certain number of minutes. Some people don’t know where to start, so let’s begin with a few basic meditation skills.

Sit with Your Back Straight and Your Eyes Closed

This step is self-explanatory. To start your meditation session each day, sit up straight and close your eyes.

Notice the Feeling of Your Breath

Some forms of meditation may tell you to breathe a certain way. You don’t need to worry about that for mindfulness meditation. Instead, breathe as you normally would and notice the feeling of your breath—are you breathing through your nose or mouth? How long does it take to fully inhale and exhale?

Note When You Get Lost and Start Over

For mindfulness meditation, the goal is to experience your thoughts naturally as they come up. While other forms of meditation may encourage you to keep a blank mind, mindfulness meditation wants you to be aware of each thought you have. 

graphic for blog post "Mindfullness Meditation for Autism" showing two people in meditation

Combat Distractions

Distractions are a part of the mindfulness meditation process. There may be distracting sounds or sensations that come up while meditating—that’s okay. When something distracts you from your mindfulness, you don’t need to shut it out. Take notice of it, pause, and let go of the distraction. This will help you get back to the activity at hand without distractions derailing your meditation session.

Set Up for Success

Mindfulness can happen outside of meditation, too. In fact, practicing everyday mindfulness can help make your meditation time easier and more rewarding!

We hope you’ll join us as we practice mindfulness meditation for autism, and we’d love to hear how it’s going! Reach out through our Facebook community and share how you’re doing with the meditation challenge. Feel free to tell us any tips or tricks you’ve learned that help you stay mindful!
If you’re ready for more challenges, be sure to check out our Water Drinking Challenge, Sleep Challenge, and Walking Challenge!

Day 1
Meditate for 2 minutes
Day 2
Meditate for 2 minutes
Day 3
Meditate for 2 minutes
Day 4
Off
Day 5
Meditate for 2 minutes
Day 6
Meditate for 2 minutes
Day 7
Meditate for 2
minutes
Day 8
Off
Day 9
Meditate for 5 minutes
Day 10
Meditate for 5 minutes
Day 11
Meditate for 5 minutes
Day 12
Off
Day 13
Meditate for 5 minutes
Day 14
Meditate for 5 minutes
Day 15
Meditate for 10 minutes
Day 16
Off
Day 17
Meditate for 10 minutes
Day 18
Meditate for 10 minutes
Day 19
Meditate for 10 minutes
Day 20
Off
Day 21
Meditate for 10 minutes
Day 22
Meditate for 12 minutes
Day 23
Meditate for 12 minutes
Day 24
Off
Day 25
Meditate for 12 minutes
Day 26
Meditate for 12 minutes
Day 27
Meditate for 12 minutes
Day 28
Off
Day 29
Meditate for 15 minutes
Day 30
Meditate for 15 minutes
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