Priestess Alissandra Moon is a Spiritual Alchemist, Soul Coach & Mentor for Witches. She has co-authored an international best seller and is a regular guest on Radio, TV and Podcasts. Founder of Raven Moon Academy of Magick, she is on a mission to heal the world.
In recent years, scientific research has begun to confirm what many spiritual traditions have long taught: deep spiritual development and practice offer profound benefits for mental and emotional well-being. For neurodiverse individuals, those with conditions such as ADHD, autism, dyslexia, and sensory processing differences, these benefits can be even more pronounced.
Spiritual practices such as meditation, mindfulness, ritual, prayer, and deep philosophical or theological study not only help manage stress and enhance cognitive flexibility but also cultivate a profound sense of belonging and purpose. The benefits do not stop there. Children of spiritually engaged individuals also reap the rewards of these transformative practices, gaining resilience, emotional regulation, and a stronger sense of identity.
Over the years, I have heard all the excuses as to why people “can’t” do the practices that will greatly help them. The two biggest excuses I hear from my students are: “I CAN’T meditate. My ADHD won’t let me!” and “I can’t sit still, focus, or stop my mind…” Before long, they are able to do it with ease. It comes down to making small adjustments and working with what you have rather than fighting against it. However, we still need to challenge and train the mind, but it is not as hard as people think.
For many neurodiverse individuals, the struggle with meditation is not just about sitting still; it is about dealing with a brain that constantly wants to do something. This is because the Default Mode Network, the brain’s "background chatter," is often more active in neurodivergent individuals, making it harder to switch off racing thoughts.
The solution is to give the doing part of your brain something simple and repetitive to focus on. By keeping a small part of your mind engaged in gentle movement or rhythm, you allow the rest of your brain to relax into meditation, mindfulness, or spiritual connection.
Here are some of the most effective ways I have found to occupy the doing brain while allowing deeper relaxation:
Rhythmic finger-tapping
Lightly tap your thumb and fingers together in a repeating pattern.
Try a 4-count rhythm: Tap thumb to index, middle, ring, pinky, then reverse.
This gentle movement keeps part of your brain engaged, making it easier to focus on your breath or a mantra.
You could also just tap one finger or a pen on the palm of your other hand or a table.
Swaying or rocking
Gently sway side to side while seated or standing.
Rock slightly forward and back while sitting cross-legged.
These natural movements help self-regulate, especially for autistic and ADHD individuals who need motion to stay present.
Drawing repetitive shapes
Doodle slow, rhythmic circles, spirals, or figure eights while breathing deeply.
Use a finger to trace these shapes on your palm, leg or a table if you don’t have paper.
This keeps the hands engaged while allowing the mind to settle.
Bead or mala meditation
Move your fingers across prayer beads, worry beads, or a fidget bracelet.
Each bead can represent a breath, affirmation, or mantra.
The repetitive movement is calming and provides a structured focus.
Humming or soft vocal sounds
A soft hum or chant (such as “Om” or “Ahhh”) creates gentle vibration, engaging both the breath and body.
The sound provides an anchor for focus, preventing the mind from wandering.
Gentle hand movements
Rubbing your palms together slowly.
Pressing fingertips together in a rhythmic pulse.
These actions provide sensory grounding while keeping the mind engaged just enough to relax.
Stroking or twirling your hair is also good.
Walking meditation
Take slow, intentional steps while paying attention to the sensation of your feet on the ground.
Sync your breathing with your steps (e.g., inhale for 4 steps, exhale for 4 steps).
This method works well for people who feel trapped by stillness and those who find peace in nature.
Why this works
For neurodivergent minds, completely stopping all movement can feel more overwhelming than relaxing. Engaging the "doing" brain with small, repetitive actions prevents mental restlessness, allowing for deeper meditation and spiritual practice.
From a different perspective, these movement-based techniques also align with polyvagal theory and the nervous system’s need for regulation. Polyvagal theory suggests that rhythmic, repetitive movements activate the parasympathetic nervous system, helping people shift out of stress responses such as fight, flight, or freeze and into a state of safety and social engagement. This means that engaging in gentle movement, like swaying, tapping, or tracing shapes, not only helps focus the mind but also actively soothes the nervous system, making meditation and mindfulness practices more accessible and effective for neurodivergent individuals.
So, if traditional meditation feels impossible, do not force stillness. Work with your brain, not against it. Find a small movement that feels soothing, pair it with mindful breathing or spiritual reflection, and let yourself drop into the present moment in a way that actually works for you.
I would love to hear what works for you. Email me to share your experiences.
Spirituality and the neurodiverse brain
Neurodivergent individuals often experience the world in unique and heightened ways. While this can be a source of creativity and innovation, it can also lead to heightened anxiety, sensory overload, and difficulty with traditional societal expectations. Fortunately, spiritual practices, like those we teach at Raven Moon Academy, offer neurodiverse individuals a framework for self-understanding and empowerment.
One of the most well-documented spiritual practices for neurodiverse individuals is mindfulness meditation. Studies show that mindfulness improves attention, reduces hyperactivity, and strengthens emotional regulation, which are key challenges for those with ADHD and autism spectrum disorder. By practicing mindfulness, individuals learn to manage overwhelming sensory input, reduce impulsivity, and navigate social situations with greater ease.
Research from institutions like Harvard University and Johns Hopkins has demonstrated that regular meditation physically alters brain structures associated with stress, emotional control, and attention. This is particularly beneficial for neurodivergent people, who may struggle with executive functioning and anxiety. I discuss this in depth in my book Shadow Alchemy.
Prayer and contemplative practices for anxiety reduction
For many, prayer is a deeply personal and powerful tool for reducing stress and enhancing focus. Whether through structured religious traditions or more personal spiritual expressions, it comes in many forms and can even be an inner conversation with your higher self or deceased loved ones. However it looks for you, prayer creates a sense of connection to something greater than oneself. This connection provides a stabilizing force, reducing the feelings of isolation and anxiety that neurodivergent individuals sometimes experience.
Philosophical and theological studies for cognitive flexibility
Engaging with spiritual texts and philosophies, whether from Buddhism, Christianity, Hinduism, various forms of Paganism, or other traditions, can be enriching, comforting, and intellectually stimulating for neurodiverse individuals. Many people with autism and other neurodivergent traits thrive in deep, abstract thought and find comfort in structured philosophical or theological frameworks. These studies not only provide meaning but also encourage cognitive flexibility, helping individuals see different perspectives and navigate complex social and ethical dilemmas.
How spiritual practice benefits children
The benefits of spiritual practice extend beyond the individual, positively affecting family dynamics and child development. Children of parents who engage in spiritual practices often experience greater emotional security, resilience, and a stronger moral compass.
Children often mirror their caregivers’ emotional states. A parent who practices meditation, prayer, or mindful reflection models emotional regulation, teaching their children how to manage their own emotions effectively. Studies show that children raised in spiritually active households tend to have lower rates of anxiety and depression.
Neurodivergent individuals sometimes struggle with societal expectations, feeling like they do not fit into conventional molds. Spiritual practice provides a sense of purpose and belonging, which is then passed down to their children. Whether through religious traditions, philosophical inquiry, or personal spiritual exploration, children of spiritual practitioners often develop a robust sense of self-worth and clarity about their values.
Whether neurodivergence is present in the parent, child, or both, the benefits are still apparent, and children tend to score lower on symptom scales and spectrums.
Spiritual teachings emphasize compassion, interconnectedness, and understanding, values that help both neurodiverse individuals and their children form healthy relationships. This is especially valuable for neurodivergent children, who may struggle with social cues and relationships. Exposure to spiritual teachings about kindness, empathy, and mindfulness can provide guidance for navigating interpersonal challenges.
It is important to note that healing ourselves and engaging in practices that encourage our growth does not only benefit us. It can ripple through generations, influencing those who come after us. Both spiritual traditions and modern science recognise this. For example, epigenetics suggests that both trauma AND healing can be inherited, meaning that when we work through our own wounds, we may also be breaking cycles for future generations. This aligns with the idea that ancestral healing isn’t just about honoring the past, but actively transforming the future for our children, grandchildren and future descendants down the line.
Psychologically, this process can involve recognising and interrupting patterns of emotional dysregulation, learned behaviors, and inherited coping mechanisms. By doing this, we not only free ourselves but also shift the legacy we pass down.
Bridging the gap between science and spirituality
Understanding these practices through both a scientific and spiritual lens can make them more accessible and acceptable, especially to those who might initially be skeptical.
As neuroscience continues to explore the relationship between spirituality and brain function, it is becoming clear that spiritual development is not just "woo-woo shit," but a practical tool for mental well-being. For neurodivergent individuals and their families, engaging in spiritual study and practice builds emotional balance, cognitive growth, and a greater sense of peace.
In a world that loves to force us all into boxes, often prioritizing rigid structures and conventional expectations, spirituality offers a liberating alternative—a space where we can explore our minds, embrace our uniqueness, and find profound meaning in our experiences. As we grow in our spiritual journey, our children inherit not only wisdom but also a roadmap for navigating life with resilience and purpose.
Whether through meditation, prayer, ritual, magickal practice, philosophy, or other sacred practices, deep spiritual engagement is proving to be a powerful ally for neurodiverse individuals and their families, offering them a path to inner peace, self-acceptance, and a deeper connection to the world around them.
I discuss specific techniques in my book Shadow Alchemy, available on Amazon. If you would like to try things out on your own, I recommend finding a supportive coach or mentor who can assist you and help you adjust various techniques and practices to suit your needs. Do not let anyone try to force you into a one-size-fits-all, cookie-cutter practice. We are all different, and that is what makes us wonderful.
At Raven Moon Academy, we strive to accommodate the needs of all our students and create an inclusive, supportive space that encourages personal growth. If you would like to explore spiritual development or magickal practice, get in touch. Mention this article for 20 percent off.
Wishing you joy, growth, and fulfillment on your journey.
Read more from Alissandra Moon
Alissandra Moon, Priestess, Spiritual Alchemist, Soul Coach
Priestess Alissandra Moon is a world-renowned Healer, Coach, and witch who specialises in Shadow Work, Magickal Mentorship, and transformational Coaching. Obsessed with personal and spiritual development, she has more qualifications than any one human needs! Alissandra is extremely passionate about Animal Welfare & Raven Moon Academy is the official Supporter of Animals in Australia. Determined to make Magick & Paganism mainstream, with self-awareness, empowerment, healing, and compassion becoming the new normal. Alissandra calls for the lightworkers to unite for a common cause- To make the world a better place!
