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

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

3. Adding the Breath Anchor

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

4. Combining Both Anchors

Open eyes and re-engage with visual anchor
Simultaneously maintain breath awareness
Find rhythm between the two focal points
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!

Articles tagged "accessible-mindfulness"

Articles tagged "accessible-mindfulness"

Neurodiverse-Friendly Meditation: Dual Anchor Technique