Self-Compassion is super important for our well-being. We need to practice it to feel it easily. The nice thing is, it’s like a muscle that we can build with regular practice. There are different ways to get the benefits of this meditation tool: we can feel, imagine or repeat phrases. To break this down and make it a little more accessible, I decided to divide it into three different ways we can focus on it - with SENSATION, IMAGE, or PHRASES. SIP! Many neurodiverse meditators have told me they don’t “see” images in meditation and trying to picture a person before them doesn’t work. Others have told me they don’t feel sensations easily in the body. Lots of people have told me they have difficulty remembering the words of the phrases. So - let’s see which of these tools your brain finds easiest to connect with. You’re perfect as you are- so why not practice strengthening the way you really get the benefits. Try this practice and see if you can notice which one of those ways of feeling the compassion works best for you. All three of these tools can also blend together, and many people blend them all. Have fun! Be kind to yourself, you deserve it. For more practices like this, visit my website: https://www.suehuttonmindfulness.com

A 15 minute body awareness guided mindful meditation for developmental services staff. Recorded live during our February 9 virtual group: Mindfulness for Developmental Services Staff. Offered through CAMH Azrieli Adult Neurodevelopmental Centre.

This guided meditation was offered during a virtual group in November 2020. The group was focusing on the theme of body awareness and I offered this practice focusing in on difficult emotions. The group present for that session were caregivers and helping professionals working in neurodevelopmental services. Be gentle with yourself if you are going through a rough time right now. Remember that although mindfulness practices are very therapeutic and are known to increase well-being, they are not considered "therapy". Techniques like the one offered here can be a helpful companion to therapy, and can assist in working through difficult emotions. Remember, sometimes we need a guide for our mindfulness practices, so reach out to a therapist or teacher in your area if you need further assistance. If you have any kind of overwhelming feelings while practicing, please remember you can turn to a more soothing technique - such as a compassion pause. https://www.youtube.com/watch?v=K5GMLoqobAg&t=1s For more tips on dealing with emotions you can also check the webpage- https://www.suehuttonmindfulness.com

This guided breath meditation can be done in a number of ways: -Read the captions, and then close your eyes during the 10 breath long pause to try the technique without reading captions. Then open your eyes again to read the next set of instructions, and close your eyes if you choose during the next pause to try the technique. Because we are all wired differently, there are three different ways of sharpening our concentration on our breath here. For more guided meditation techniques in a range of accessible tools, and for information on upcoming groups for a wide diversity of people, please visit https://www.suehuttonmindfulness.com/ Best of luck in your personal meditation journey! Sue

This breathing meditation was recorded (with my iPhone, no less) with a group of meditators who came together virtually every Friday night to steady our hearts the first 3 months of the pandemic. This was recorded the second week of Covid-19 social isolation in Toronto, Friday March 20. Soothing music was created and added afterwards by composer, musician, guitar teacher Kevin Laliberte. http://www.kevinlaliberte.com For more guided meditations like this and information on free groups, visit https://www.suehuttonmindfulness.com Sue Hutton, MSW, RSW is a disability rights social worker and Mindfulness teacher specializing in making mindfulness accessible. Sue leads mindfulness groups with the CAMH Azrieli Centre for Neurodevelopmental Disabilities. Research groups for parents and caregivers and neurodivergent adults are offered regularly. Please check Sue's website for upcoming groups.

A guided meditation to help us feel supported and less isolated. This was recorded live in an online group during the pandemic. For more information on practices like this visit my full site: https://www.suehuttonmindfulness.com/​ I'm happy to answer any questions you may have about these practices. Sue ______________________________ Sue Hutton, MSW, RSW Making Mindfulness Accessible Sue started her path to mindfulness in 1985. She did professional training with Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction, and has since then taught over a thousand people in a wide range of communities. Autism, Caregivers, the Cancer Community, Education Settings are all places Sue loves supporting the path of accessible Mindfulness. ​ Sue's career as a social worker and work in disability advocacy allow her to add a special perspective to traditional mindfulness techniques. https://www.suehuttonmindfulness.com

This guided meditation is helpful for letting go of thoughts. It provides a concrete tool to focus on for people who benefit from concentrating on listening to clearly defined sound sources. Many guided meditations on sound instruct us to listen in an open way, which can increase anxiety for some people. You can close your eyes or just look down at one object to do this. You can do it lying down or sitting up- whatever is most comfortable. This meditation gives clear instructions and aims to be in as plain language as possible. This can be useful for those of us with concrete ways of thinking, and for all ages and abilities, for adults on the autism spectrum, and networks. For more guided meditations please like and subscribe, and visit https://www.suehuttonmindfulness.com/

This is 11 minute guided meditation was created for caregivers of someone with a disability. It is a calming self-care practice using forest imagery. This was recorded live during a virtual presentation in May 2020 for caregivers at Brockville District Association for Community Involvement. As always, use what works for you, and disregard instructions that do not apply to you. We all have different brains and will respond differently to the various mindfulness practices. If your brain is not wired for visualization, then you are not doing it wrong if you don't see images in your mind's eye, you simply may be wired to feel direct sensations more easily. Do what is best for you to achieve the best calm for you. About Sue Hutton, MSW, RSW: "I've taught mindfulness in developmental services, in the education system, in cancer care services, and in the prison system. I also lead groups with autistic adults and their caregivers for research in mindfulness for neurodevelopmental disabilities at the CAMH Azrieli Centre for Neurodevelopmental Disabilities. Teaching those with a disability, or cancer, caregivers, educators, and health professionals with the lens of my advocacy perspective has shown me the importance of making mindfulness accessible to anyone". For more guided meditations and information on upcoming groups: https://www.suehuttonmindfulness.com/