Guided Meditation for Sensory Overload

Guided Meditation for Sensory Overload

Welcome to this guided meditation designed to help calm sensory overload and provide relief during moments of autistic shutdown. Whether you are experiencing overwhelming sensory stimuli or feeling a sense of shutdown, this meditation aims to create a safe and peaceful space for you to find calm and inner balance. Find a comfortable position, close your eyes, and let's begin.


Take a moment to settle into your body and become aware of your breath. Take a deep breath in through your nose, allowing the air to fill your lungs, and exhale slowly through your mouth, releasing any tension or stress. Allow your breath to return to its natural rhythm as you begin to focus your attention inward.


Begin by grounding yourself in the present moment. Feel the weight of your body against the surface you're sitting or lying on. Notice the support beneath you. Visualize roots extending from the base of your spine, reaching deep into the earth, anchoring you and providing a sense of stability and grounding.

Breath Awareness

Shift your attention to your breath. Notice the sensation of the breath entering and leaving your body. Feel the gentle rise and fall of your chest or the sensation of the breath flowing in and out of your nostrils. Allow your breath to be your anchor, grounding you in the present moment.

Body Scan

Bring your awareness to your physical body. Starting from the top of your head, slowly scan down through your body, paying attention to any areas of tension or discomfort. As you encounter these areas, imagine your breath flowing into them, bringing relaxation and releasing any tension. Allow each breath to wash away any stress or discomfort, leaving you feeling more at ease and relaxed.

Visualization: Calming Sanctuary

Now, imagine yourself in a peaceful sanctuary. This sanctuary is a place where you feel safe, calm, and protected. Take a moment to visualize this sanctuary in as much detail as possible. Notice the colors, textures, and scents in this space. Feel the peace and tranquility that surrounds you.

As you explore this sanctuary, become aware of the different elements that bring you comfort and peace. Perhaps there's a gentle breeze that carries away any worries or a soft light that envelops you in a warm glow. Allow yourself to fully immerse in the beauty and serenity of this sanctuary.


Repeat the following affirmations silently or aloud, allowing their positive energy to resonate within you:

  1. I am safe and protected.
  2. I am in control of my emotions and responses.
  3. I am capable of finding peace within myself.
  4. I embrace stillness and allow it to nourish my mind and body.
  5. I release any tension or overwhelm and invite calmness into my being.

Breath Reset

Return your focus to your breath. Take a deep breath in, imagining that you are inhaling pure, calming energy. As you exhale, release any remaining tension or stress, allowing it to dissolve with each breath. Take a few moments to continue this deep, intentional breathing, allowing your body and mind to fully relax.


Slowly bring your attention back to the present moment. Wiggle your fingers and toes, gently stretching your body. Take a moment to express gratitude for this time you've dedicated to yourself and your well-being.

Remember that you can return to this meditation whenever you need a moment of calm and relief from sensory overload or autistic shutdown. Carry the peace and tranquility of this practice with you as you navigate your day.

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