Sound Baths and Mindfulness: Why Neurodivergent Brains Need Different Approaches.

A note from the writer: I'm dyslexic, so my writing journey takes a bit longer and sometimes looks different. I've done my best to check everything carefully, but if you spot any errors or anything unclear, please know it comes from a place of genuine care and effort. What matters most is that these words give you the warmth and understanding they're meant to carry.

Sound baths involve listening to resonant sounds like singing bowls, gongs, and chimes to promote relaxation and wellbeing

As a therapist who works with neurodivergent clients and someone who has walked the path of late diagnosis myself, I've discovered that traditional approaches to mindfulness and sound therapy often miss the mark for ADHD and autistic brains. The good news? When we adapt these practices to work with neurodivergent nervous systems rather than against them, they can become powerful tools for regulation and wellbeing.

The Neurodivergent Nervous System: Why We Need Different Approaches

For neurodivergent individuals, our nervous systems are constantly processing information differently. We might be hypersensitive to certain sounds whilst finding others incredibly soothing. We may struggle with traditional "sit still and clear your mind" meditation, but thrive with movement-based practices. Understanding these differences is crucial to making mindfulness and sound therapy genuinely helpful rather than another source of overwhelm.

Research suggests that sound therapy can be particularly beneficial for neurodivergent nervous systems, providing sensory input that may help regulate our often overwhelmed systems and offering a pathway to calm that works with our natural wiring rather than against it.

My Personal Journey with Sound Baths

I've been fortunate to attend several sound baths provided by Holistic Hideaway in Washington, Tyne and Wear, and they've been transformative experiences for me. What makes these sessions particularly special is how welcoming and attuned to neurodiversity they are - something that stems from the owners' own lived experience of neurodivergence. There's an immediate understanding that not everyone will experience these sessions in the same way, and that's not only accepted but celebrated.

The venues they choose add another layer of magic to the experience. Sessions at historic locations like Hylton Castle and Washington Old Hall create an atmosphere that feels both grounding and ethereal. There's something about the combination of ancient stone walls, carefully chosen acoustics, and the resonant sounds of the bowls that creates a uniquely calming environment. These aren't just sound baths - they're complete sensory experiences that honour both the history of the spaces and the diverse needs of the participants.

What I particularly appreciate about Holistic Hideaway is their commitment to serving their community. They offer free meet-ups and various themed evenings that embrace a truly holistic approach to mental health. This accessibility means that people who might not otherwise have the opportunity to experience sound therapy can discover whether it works for them. Their approach recognises that wellbeing isn't a luxury - it's something everyone deserves access to.

Sound Baths: A Sensory Experience That Actually Works

Sound baths have been a revelation in my personal journey and in my work with clients. Unlike many mindfulness practices that ask us to ignore or push away thoughts, sound baths give our brains something specific to focus on. The resonant frequencies of singing bowls, crystal bowls, gongs, and chimes create a rich auditory landscape that can be deeply regulating for neurodivergent nervous systems.

Why Sound Baths Work for Neurodivergent Brains

Sensory Regulation: Many of us experience sensory overwhelm regularly. Sound baths provide controlled, predictable sensory input that can help reset our nervous systems. The consistent, flowing sounds can mask the jarring everyday noises that often leave us feeling frazzled.

Focused Attention: ADHD brains often struggle with traditional meditation because there's "nothing" to focus on. Sound baths give us something concrete to attend to – the waves of sound, the different tones, the way vibrations feel in our bodies. This gives our busy minds a job to do.

No Pressure to "Clear Your Mind": Traditional mindfulness often emphasises emptying your thoughts, which can feel impossible and frustrating for neurodivergent individuals. In a sound bath, your mind can wander, follow the sounds, or even problem-solve – there's no wrong way to experience it.

Physical Sensations: The vibrations from sound healing instruments can provide proprioceptive input that many neurodivergent people find regulating. You might feel the sounds in your chest, bones, or throughout your body, offering a grounding physical experience.

Making Sound Baths Work for You

Not all sound experiences will work for everyone. Some neurodivergent individuals are hypersensitive to certain frequencies or find gongs too intense. Here's how to adapt the experience:

• Start with shorter sessions – 10-15 minutes rather than hour-long sessions

• Choose your sounds carefully – crystal bowls might be perfect, whilst metal bowls feel overwhelming

• Control your environment – lie down if sitting feels uncomfortable, use eye masks if visual input is distracting

• Have an exit strategy – know you can leave or turn down the volume if it becomes too much

• Fidget if you need to – gentle movement or fidget toys can help you stay present

  
  

Rethinking Mindfulness for Neurodivergent Minds

Traditional mindfulness practices often come with assumptions that don't work for neurodivergent brains. The instruction to "sit still" can be torture for someone with ADHD. Being told to "notice thoughts without judgment" can trigger shame spirals in people who've spent their lives being criticised for how their minds work.

Neurodivergent-Adapted Mindfulness Practices

Movement-Based Mindfulness: Walking meditations, gentle stretching, or even fidgeting with textured objects can be more accessible than sitting still. Your body might need to move for your mind to settle.

Sensory-Focused Practices: Instead of trying to ignore sensory input, use it as your anchor. Focus on the texture of a stress ball, the smell of essential oils, or the taste of tea. This works with your sensory processing differences rather than against them.

Time-Limited Sessions: Forget the idea that longer is better. A genuinely present five-minute practice is more valuable than a 30-minute session where you're fighting your own brain.

Special Interest Integration: If you have special interests, use them! Mindful drawing, listening to favourite music mindfully, or even mindful organising can be profoundly calming.

Body Doubling: Some neurodivergent people find it easier to practice mindfulness alongside others. The presence of another person can provide the external regulation needed to settle into the practice.

Common Modifications That Help

Visual Timers: Knowing exactly how much time is left can reduce anxiety about time passing. Visual timers show the time remaining without the jarring sound of traditional alarms.

Choice and Control: Having options about posture, location, duration, and type of practice reduces the fight-or-flight response that can be triggered by rigid instructions.

Fidget-Friendly: Allow movement, fidget toys, or other sensory tools. The goal is regulation, not conformity to an ideal image of meditation.

Emotional Validation: Acknowledge that some days your nervous system will be too activated for traditional practices. Having alternatives like intense exercise or cold exposure might be more regulating.

The Science Behind Why This Works

Studies indicate that sound therapy may work by providing what neurodivergent nervous systems often need: predictable, non-threatening sensory input that can help regulate overwhelmed systems. The vibrations and frequencies may activate the vagus nerve, potentially promoting the parasympathetic "rest and digest" state that many of us struggle to access naturally.

For ADHD brains specifically, sound baths can provide the external structure and stimulation we need to feel regulated without being overwhelming. The constant, flowing nature of the sounds can be particularly soothing for minds that are used to jumping from thought to thought.

For autistic individuals, the predictable nature of sound bath frequencies can feel safer than the unpredictable sounds of daily life. When we know what to expect sensory-wise, our nervous systems can relax instead of being on high alert.

Practical Tips for Getting Started

For Sound Baths:

• Try recordings first – start at home where you have complete control over volume and duration

• Experiment with different instruments – Tibetan bowls, crystal bowls, gongs, and chimes all create different experiences

• Create your own space – dim lighting, comfortable temperature, soft textures can enhance the experience

• Don't force relaxation – let your body respond naturally to the sounds

  
  

For Mindfulness Practice:

• Abandon perfectionism – there's no "right" way to be mindful

• Start micro – even 30 seconds of mindful breathing counts

• Use your interests – mindful gardening, cooking, or crafting can be deeply meditative

• Track what works – keep notes about which practices feel regulating versus depleting

  
  

When Traditional Approaches Don't Work

If you've tried traditional mindfulness or meditation and felt like a failure, you're not broken. The approaches were simply not designed with neurodivergent nervous systems in mind. This doesn't mean mindfulness isn't for you – it means you need approaches that work with your brain, not against it.

Some neurodivergent individuals find that they need more active or intense practices to feel regulated. This might include:

• Vigorous exercise before attempting stillness

• Cold exposure to activate the nervous system differently

• Stimming as a form of moving meditation

• Hyperfocus activities that naturally induce meditative states

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The Journey Toward Regulation

Finding what works for your nervous system is a deeply personal journey. What regulates me might overstimulate you, and vice versa. The key is approaching these practices with curiosity rather than judgment, and being willing to adapt or abandon approaches that aren't serving you.

Remember that nervous system regulation isn't about achieving a permanent state of calm – it's about building a toolkit of practices that help you navigate the inevitable ups and downs of neurodivergent life. Some days you might need the gentle vibrations of a crystal bowl meditation. Other days, you might need to move your body intensely before you can settle. Both are valid.

Moving Forward

Sound baths and adapted mindfulness practices can be powerful additions to your self-care toolkit, but they're not cure-alls. They work best as part of a broader understanding of your neurodivergent needs, which might include proper accommodations, community support, and professional therapy when needed.

The goal isn't to become neurotypical or to eliminate all overwhelm from your life. It's to develop sustainable ways of caring for your nervous system that honour how your brain actually works. When we stop trying to force ourselves into neurotypical moulds and start working with our natural wiring, we often discover practices that are not just tolerable, but genuinely nourishing.

Whether you're drawn to the resonant sounds of singing bowls, the gentle movement of walking meditation, or the focused attention of mindful special interests, remember that the best practice is the one you'll actually use. Start where you are, use what works, and be kind to yourself in the process.

If you're interested in exploring how sound therapy and adapted mindfulness might fit into your personal wellbeing journey, I offer sessions that take neurodivergent needs into account. Everyone deserves access to practices that truly support their nervous system.

Sharen x