Present awareness
These practices have been developed with autistic and neurodivergent people in mind, though they are equally supportive for anyone who prefers a gentle, flexible approach to mindful presence.
This is an invitation to slow down, be present, and reconnect through simple forms of present awareness. Many autistic people find it difficult to stay present because the mind is often occupied with intrusive thoughts that create sensory overload and anxiety.
Presence is a state of awareness in the now. Rather than focusing on time or trying to hold onto a moment, it is about experiencing a sense of openness and awareness that is not limited by thought. It is not something we need to achieve through effort, but something we recognise as we become more aware of what is already here.
For some people, focusing too much on the idea of “being in the moment” can feel restrictive or unclear. This can create pressure or uncertainty, especially for those who prefer more flexible or spacious ways of understanding awareness. It can be more helpful to think of presence as creating space within awareness, rather than trying to control or define it. In this space, we can observe what we are experiencing without needing to label or force it into a particular form.
For individuals who experience anxiety or sensory sensitivity, a sense of spacious awareness may feel more supportive than a narrow focus on a specific point in time. The emphasis is on allowing awareness to feel open, steady, and present without added pressure.
History
△Mindfulness has its roots in Buddhist practice, where it was used to develop awareness, attention, and insight. Over time, it has also been adopted as a tool to support wellbeing and mental health.
In its original context, mindfulness is not only about relaxation, but about developing a clearer understanding of perception and the nature of experience. It encourages awareness of how we relate to thoughts, feelings, and the world around us.
Mindfulness involves being present and observing without judgement. This allows us to become more aware of patterns in our thinking and behaviour. By observing rather than reacting, we can begin to experience a greater sense of balance.
Meditation and mindfulness both support present awareness, but in slightly different ways. Meditation tends to focus inward, helping us become more aware of our inner experience. Mindfulness brings attention to our everyday actions and the present moment in daily life. Both practices support self-awareness. Without self-awareness, it becomes difficult to fully engage with either meditation or mindfulness in a meaningful way.
Guided sessions
△These guided sessions are designed to support presence in the now and may help reduce stress, anxiety, and sensory overload.
The intention is not to empty the mind completely, but to allow the mind to settle. Inner awareness develops over time, and as we build a stronger connection with ourselves, our experience of presence becomes clearer.
Mainstream mindfulness practices do not suit many autistic people, especially those who find long periods of sitting or internal focus difficult. For some people, especially those who have experienced trauma, connecting too deeply with internal sensations can feel overwhelming. In such cases, a more grounded approach can be helpful. This may include focusing on external objects, colours, sounds, or other gentle forms of awareness.
Shorter and more accessible sessions can be more effective such as five minutes at a time to help reduce stress, anxiety, and sensory overload. Some might prefer 10 mins if they feel they need longer but many will prefer 5 minute sessions. What works best can vary from person to person, and it may also change depending on the day.
You can practice present awareness with eyes open, closed. Some people may find closed eyes uncomfortable, while others may prefer it. Gentle rocking or other stimming may help with regulation and focus. Breathing awareness can also vary in how it is experienced. Focusing on a slower, longer exhale can feel more calming than focusing on the inhale. This approach is best taken slowly and with patience, allowing each person to find what feels supportive for them without pressure.
Creating a sense of safety is important. The environment should feel comfortable and free from unnecessary triggers. Factors such as lighting, sound, smell, and surroundings can all influence how a person experiences a session.
As we continue to grow in awareness, we may notice shifts in how we experience both inner and outer reality. This can feel like moving between different levels of understanding as our perspective evolves.
In these sessions, a sound cue may be used to help bring attention back to the present moment. This serves as a reminder to pause, observe, and reconnect with the breath and awareness. If the mind becomes distracted, gently returning attention to the breath can help restore focus. The breath can act as an anchor, supporting a return to presence without force or judgement.
Audio
△For best results, headphones or earphones can help reduce external distractions and support a more focused experience.
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