This guided meditation script is designed to support individuals on the autism spectrum by helping them regulate sensory input, reduce overwhelm, and connect with a sense of inner calm. You can use this script during one-on-one sessions, in groups, or as part of a home practice. The language is gentle, sensory-aware, and inclusive of stimming, movement, and self-soothing behaviors. Encourage your client to listen in a way that feels safe and comfortable — whether that’s sitting still, lying down, rocking, or holding a comforting object.

Let’s get started.

Guided Meditation Script for Autism:

Take a slow, gentle breath in… and slowly let it out. Feel the air entering your nose, cool and calming. Let it move gently down into your lungs, into your belly. And now, slowly release the breath… feel your body soften just a little more. Let go of any tension, any tightness. Take another slow breath in… and exhale fully. There’s nothing you need to fix, nothing you need to achieve. Just be here, in this moment. You are safe. You are supported. This moment is for you.

Now, gently bring your attention to the feeling of your body where it touches the surface beneath you. Notice the points of contact — your back, your legs, your feet, your hands. Feel the support holding you — soft, steady, and grounding. The surface beneath you is strong. You don’t have to hold yourself up. You can let go. You can rest.

If your eyes are open, let them soften and rest on one calm, comfortable spot. If you feel comfortable closing your eyes, go ahead. And now, imagine a soft, calming color gently surrounding you — maybe it’s a soft blue, or gentle lavender, or a warm green. Whatever color feels most comforting to you. See it wrapping around you like a gentle blanket or a protective bubble. You are held. You are cared for.

Let’s take a moment to explore your senses — slowly and gently, one at a time. No need to block anything out. Everything you notice is welcome.

Start with your sense of hearing. What sounds do you hear in your environment right now? Maybe the hum of a fan, the ticking of a clock, distant voices, or birds outside. There’s no need to name them. Just notice them. Let them come and go, like waves in the background.

Now bring awareness to your sense of touch. How does your body feel right now? Notice the pressure of your body on the chair or bed. Notice how your clothes feel against your skin. Maybe you feel warm, or cool, or just neutral. You might be holding something — a soft fabric, a textured object, or a weighted item — let yourself feel it fully. Let your sense of touch ground you here in the present.

Now shift your attention to your sense of smell. Take a breath in and notice if there’s any scent in the air — maybe something fresh, something earthy, or nothing at all. If the air is neutral, that’s perfectly okay. Just notice how it feels as it moves in and out of your body. Light. Natural. Flowing.

Now notice the taste in your mouth. You don’t have to change anything — just become aware of it. Maybe there’s a lingering taste from something you ate earlier. Or maybe it’s just a clean, neutral feeling. There is no right or wrong. Just observe.

And now, gently return your attention to your breath. Feel the air as it flows in through your nose… slowly, softly. Feel it travel down, expanding your chest, your belly. Then notice it leaving… calmly and gently. Inhale… feel your belly rise like a gentle wave. Exhale… feel it fall. Let your breath be slow, effortless. Just like the tide — in… and out.

You are doing beautifully. You don’t need to force anything. You don’t need to focus perfectly. If your mind drifts, that’s okay. That’s natural. Just notice where it went, and gently bring it back to your breath… or to the soothing sound of my voice. Over and over, like a gentle rhythm. Inhale… exhale…

Let yourself fully rest in this space. You are not alone. You are not broken. You are a unique and beautiful person — with your own rhythms, your own ways of being. Everything you feel is valid. Everything you need is worthy. Let your body settle. Let your thoughts soften. Let yourself just be.

Let’s take three final slow, deep breaths together. Inhale… filling your body with calm. Exhale… letting go of anything heavy. Again… breathe in… and breathe out… One last breath… deep, slow… and release it with a gentle sigh.

Now begin to return your awareness to the room around you. Feel the surface beneath you again. Wiggle your fingers and your toes if that feels nice. Maybe roll your shoulders or stretch gently, in a way that feels natural. And when you feel ready, you can slowly open your eyes, bringing yourself back with ease and comfort.

You are safe. You are calm. You are enough — just as you are. Remember, you can return to this peaceful space whenever you need. Be gentle with yourself — always.