Mindfulness for Sensitive and Neurodivergent Minds

Explore meditation and mindfulness practices designed for sensitive, neurodivergent, and highly aware minds. My approach honors the uniqueness nervous systems, helping you rest, focus, and connect with your inner experience.

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ADHD and autism friendly meditation instruction and mindfulness practice

Meditation Philosophy

Mindfulness does not depend on your ability to “quiet” your mind or sit still. This practice is for all minds and bodies, a practice that can increase awareness and emotional regulation, no matter what your mental or emotional patterns. For sensitive and neurodivergent individuals, traditional meditation instruction can sometimes feel overwhelming or inaccessible.

My approach adapts practices to sensory needs and cognitive patterns, so meditation becomes restorative rather than performative.

Insight Timer Meditations

I offer a library of neuro-affirming guided meditation on Insight Timer, designed for different lengths and purposes:

  • Short 3-5 minute practices for grounding and sensory regulation

  • 5-15 minute practices for mental focus and emotional clarity

  • 15-30 minute deep dives to cultivate stronger resilience and profound self-awareness

Each meditation incorporates mindfulness techniques suited to neurodivergent and sensitive brains, helping you integrate awareness into your daily life.

Explore Meditations on Insight Timer

Mindfulness Adapted for Neurodivergence

Practices with guidance specific to your personal nervous system:

  • Attention to sensory needs and body awareness

  • Adjusted pacing for your unique processing speed

  • Strategies for emotional regulation and mental overstimulation

  • Cues to soften perfectionism and rigidity

  • Supportive methods for overcoming judgment

My teaching will help make meditation accessible and effective, whether you are new to meditation or returning after difficulty with traditional practices.

Meditation and mindfulness for sensitive and neurodivergent nervous systems

My Teaching Background

In 2010, I began practicing meditation at college (in a Buddhist context) after years of feeling different from my peers. I set out to find self-acceptance and sensory safety. I didn’t know I was neurodivergent, but I knew that cultural expectations had handicapped my self-worth.

Meditation helped me:

  • Find sensory calm

  • Navigate mental complexity and distractibility

  • Work with emotional intensity

  • Learn about my differences

After years of practice, I realized that traditional meditation instruction was holding me back.

I learned that:

  • Black-and-white instructions were difficult for my highly literal mind to understand.

  • Pathologizing mental states or thinking without a nuanced approach didn’t match my experience and increased my shame.

  • Social dynamics with teachers and meditation groups were confusing to navigate.

  • Sensory needs were not addressed or understood as triggers for internal experience.

So, I became a teacher.

In 2021, I completed a two-year mindfulness teacher certification under Tara Brach and Jack Kornfield, leading Buddhist and secular mindfulness teachers in the United States. I was able to identify my own neurodivergence and increase my clinical expertise in this area, opening a pathway to creating secular, neuro-affirming teachings so that others could access the benefits of practice without the hindrances that had taken me years to overcome.

Want to Meditation with Me?

Ready to join a community of neurodivergent and sensitive meditators?

Try a Guided Meditation