Neurodiverse-Friendly Meditation: Dual Anchor Technique

Many neurodivergent individuals find traditional meditation challenging due to sensory sensitivities or wandering attention. Sue Hutton's Dual Anchor method offers an accessible alternative that combines visual and breath awareness for better focus.

Why This Meditation Works for Neurodivergent Minds

• Engages multiple senses simultaneously to help anchor attention
• Reduces overwhelm by providing concrete focal points
• Adaptable to individual needs with customizable sensory inputs
• Compassion-focused approach reduces performance pressure

Step-by-Step Guide to Dual Anchor Meditation

1. Setting Up Your Practice

• Choose a quiet space with comfortable seating
• Select a visual anchor (candle flame, small object, or textured surface)
• Adopt an upright but relaxed posture

2. The Visual Anchor Component

1. Focus your gaze on your chosen object
2. Notice details: color, texture, shape, movement
3. Soften facial muscles while maintaining focus
4. Imagine "zooming in" like a camera lens

3. Adding the Breath Anchor

1. Close eyes briefly to connect with your breathing rhythm
2. Choose your breath focus method:
   • Sound of breath (like ocean waves)
   • Physical sensations (hand on belly/chest)
   • Internal awareness of breath mechanism
3. Maintain compassionate self-talk throughout

4. Combining Both Anchors

1. Open eyes and re-engage with visual anchor
2. Simultaneously maintain breath awareness
3. Find rhythm between the two focal points
4. Release tension with each exhale

Benefits of This Neurodiverse Meditation Approach

• Improved focus: Dual sensory input helps stabilize attention
• Reduced anxiety: Concrete anchors prevent mental overwhelm
• Increased body awareness: Combines visual and interoceptive cues
• Customizable practice: Adaptable to individual sensory preferences

Tips for Maintaining Your Practice

• Start with short sessions (3-5 minutes)
• Experiment with different anchor objects
• Use grounding phrases like "seeing and breathing"
• Celebrate small victories in focus

Explore more neurodiversity-friendly mindfulness practices at SueHuttonMindfulness.com. Remember - mindfulness looks different for every brain!