30-Day Mindfulness Meditation Challenge
Meditation is something anyone can do, and yet many people donโt 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 isnโt 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 awarenessโfrom awareness of your thoughts to awareness of your body. As you practice meditation, youโre also becoming more in control of your thoughts and movements.
Meditation isnโt the only thing that can help. Exercise is also a great way to treat anxiety on the spectrum. In fact, weโve written a blog about it!

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, youโll never know how meditation could have helped you. Even if you decide that meditation isnโt 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 donโt need to stop when the month endsโkeep meditating and staying mindful!
Learn Meditation Skills
When you look at the days of the challenge below, youโll notice that youโre instructed to โmeditateโ for a certain number of minutes. Some people donโt know where to start, so letโs 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 donโt need to worry about that for mindfulness meditation. Instead, breathe as you normally would and notice the feeling of your breathโare 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.

Combat Distractions
Distractions are a part of the mindfulness meditation process. There may be distracting sounds or sensations that come up while meditatingโthatโs okay. When something distracts you from your mindfulness, you donโt 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 youโll join us as we practice mindfulness meditation for autism, and weโd love to hear how itโs going! Reach out through our Facebook community and share how youโre doing with the meditation challenge. Feel free to tell us any tips or tricks youโve learned that help you stay mindful!
If youโre 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 |