How Meditation & Mindfulness Can Help Autistic Children

By sandra.caplesc…, 27 October, 2021
A kid in the park meditating.

Autism is a chronic neurodevelopmental disorder that affects 1 in 68 children, according to the Centers for Disease Control (CDC). The brains of autistic persons cannot process sensory information normally, so stimuli from outside the world are experienced overwhelmingly and intensely. Boys are four times more likely to get autism than girls at an early age. The prevalence of autism is global—and its impact is devastating. Autism has no cure, but with treatment, an individual with autism spectrum disorder can live a successful life despite the challenges.

While it's vital to treat physical symptoms, it's equally important to offer solutions that harmonize emotional and physical well-being. Research has found that meditation is a tool worth pursuing to ease autism symptoms. The David Lynch Foundation and Joey Lowenstein Foundation hosted a webinar ("Autism, Meditation, and Stress") where they talked about the potential treatment for those affected by ASD through transcendental meditation (TM). This non-invasive practice helps people and families with autism. TM is a simple and effective form of meditation shown to lower blood pressure and minimize anxiety.

But how exactly is meditation a beneficial practice? Discover the answer in this article.

Meditation and Mindfulness

You've undoubtedly heard the term "mindfulness" by now, an alternative to yoga and even Xanax. In short, mindfulness is a meditation practice where you are conscious of existence in a particular moment. You pay more attention to your feelings, thoughts, and movements and how it affects the people around you. For autistic people, it's helpful because it gives them distance from disturbing thoughts and emotions, and they can observe them without reacting to them. For example, yoga practice includes movement, breathing, and chanting, perfect for reducing anxiety, stress levels, and depression.

Mindfulness has emerged as a way of treating children with ASD, and it's a valuable treatment that gained a lot of attention in the last few years. The difference between meditation and mindfulness is that meditation is a planned activity. You spend a minute, an hour, or more focused on your inner self to create calmness, attentiveness, and emotional balance. You put all your attention in your breathing, guiding your mind towards a specific goal. On the other hand, mindfulness is always being conscious of your existence in a particular moment. It mostly has to do with what you hear, see, smell, taste, and touch.

Read More: Yoga for Stress and Anxiety in Children with Autism

Benefits of Mindfulness Meditation

Scientists have concluded that meditation can change stress wavelengths in the brain, primarily associated with emotional regulation. The amygdala is the brain's threat detector, and a simple practice such as breathing can positively change an individual's life. Since autistic persons are always in a state of stress, the benefits of transcendental meditation are tremendous. Chronic stress takes an enormous toll on our physical and psychological health, resulting in lower quality of life and lost productivity. Stress related to ASD comes from four components: novelty, unpredictability, a perceived threat, and a lower sense of control. It's this sensitivity typical of autism that makes individuals with ASD constantly stressed and anxious. Meditation can reduce blood pressure, calm the nervous system, and lessen reactiveness to stimuli.

Many practices focus on the child's needs and the way they work. After weeks of mindfulness training, children have experienced decreases in anxiety and improvements in attention. They can control their emotions better and can handle daily challenges, such as social situations. Moreover, they can choose their behavior and how they act around others, showing a significant improvement in their social skills. It's also a chance for the youngsters to socialize with children of similar age, but be careful not to force it. Your child might be nervous at first, and if he doesn't like it, then you can practice meditation at home or with a trusted instructor.

Meditation teaches children to quiet their minds and ease their anxieties. Parents also turn to meditation because it relieves anxiety, depression, sleep difficulties, focus, and self-regulation issues in children with ASD. Luckily, research into the benefits is promising. The results of many studies showed improvements in the quality of life and problematic behaviors. Children who practice mindfulness and meditation are less anxious, more hopeful about their future, are more responsive, and less aggressive.

One last benefit is an improved parent-child relationship. Parents are less stressed, and they've seen an improvement in overall health. As a result, parents are less stressed and anxious around their kids.

See also 6 Benefits of Meditation for People with Autism

How Does Meditation Work?

Practicing a form of meditation takes patience, and your child might not sit still during the practice. Children usually have different limits, varying from 10 minutes to an hour, but how often the child meditates matters. It might sound counterintuitive, but the child will overcome this in the future. In time, you will see that your child can meditate for hours instead of before when he could barely sit still for five minutes.

The meditation practice begins by paying attention to the breath, its expansion, the stillness in between breaths, and the exhalation. Then, the teacher helps the child choose a mantra that gives them access to their inner self. This stillness helps us focus on whether we are excited, happy, or angry. The child can feel these emotions in their bodies, and it becomes an experience, making them aware. As a result of this awareness, they can learn to observe these thoughts and feelings and control them better. In negative situations, your child will react better, more rationally.

Don't worry; any form of meditation can be practiced throughout the day as a well-deserved break from overwhelming situations. It doesn't need to have a schedule. However, autistic people like routine, so you might want to propose a program before starting something new. You might also want to explain meditation to your child so he understands the benefits, why he's doing it, and what to expect. Otherwise, you might have to deal with a meltdown.

Six Simple Mindfulness Practices

Mindfulness and meditation are still in the beginning stages of popularization, so you might not know how to do it and what to do. These mindfulness practices improve behavioral and cognitive responses in children with ASD. While it might seem uncharted territory for you, it's easy to incorporate simple techniques in your child's daily routine:

  1. Bell Listening: This exercise uses a physical or an app bell. You ask your kid to close his eyes and listen intensely to the vibration of the bell. When the ringing stops, ask your child to raise his hand so he pays attention to any other sounds they hear for a minute. While it seems simple, this powerful exercise shifts the child's attention to the present moment and surroundings.
  2. Mindful Walks: You stroll through your neighborhood in silence for a few minutes. All the while, your child should pay attention to the sounds they hear and report what they hear. It's also helpful to guide them through the sensations, like the breeze of air through the hair. If your child is active, ask them to run or skip and listen to his breath or heartbeat.
  3. Bedtime Mindfulness: Your child lies on his bed with his eyes closed. This exercise entails you bringing the child’s attention to various parts of the body, starting from the toes and slowly moving to the head. It’s a calming exercise that develops the kid’s sense of gratitude for his body.
  4. Soles of the Feet: Developed by researchers, this exercise helps with anger and aggression. When faced with emotional situations, your child can redirect that awareness to a neutral part of the body. It helps clear one’s mind and calms the child during a stressful situation.
  5. Glitter Jar: You fill a jar with water, glitter, and baby oil. A snow globe also works in this situation because your child needs to shake the jar when stressed. Your child will calm down and focus on the falling glitter.
  6. Mindful Breathing: Ask your child to sit comfortably anywhere and close their eyes. His attention should be on the sensation of breathing in and out. The child can put his hands on his stomach so he can feel it rising with each breath. Guide any feelings and thoughts, and tell them to observe them. You can repeat it as many times as you like.

Start with Baby Steps

Autism is a challenging diagnosis, but with autism awareness becoming more widespread, many solutions are easing symptoms and improving quality of life. Regardless of the type of meditation, it is one of the techniques that can make your child's life easier to bear and teach him valuable life skills. He must learn how to deal with overwhelming emotions and situations and challenge them positively. Also, don't be discouraged if meditation does not stick with your child. Every autistic child is unique, and you will find a form of therapy that works best for your little one's needs.

READ MORE: The Best & Worst Sports for Kids with Autism