Happy September! For those of us in the Northern Hemisphere, that means fall. Fall is the perfect time to slow down, get cosy and take a few deep breaths as we prepare for the upcoming change in weather and excitement that the holiday season brings. As we get back to school and work, the long summer days are over and we once again become too busy. With autistic multiples, our households can be a lot! Let’s take the time to stop and think about mindfulness to stop, listen and learn.

Slowing down and being mindful might be new to your family. In this post, we’ll share some fall-themed strategies to introduce mindfulness into your home. We will explore how to use visualizations, breathing exercises, and gentle stretches to help your autistic twins, triplets or quadruplets build a toolkit for self-regulation and managing anxiety. These are not rigid rules but gentle, adaptable practices designed to meet your children exactly where they are.

The power of twin mindfulness

Mindfulness is often defined as paying attention to the present moment without judgment. For autistic children, who may experience the world with heightened sensory awareness or be prone to intense focus on specific topics, this can be a powerful tool for grounding. It’s not about forcing them to sit still or meditate in the traditional sense, but about helping them to recognize and process their internal state. As interoception is often a struggle for autistic people, there is the added bonus of learning to look inwards more.

Mindfulness is profoundly important for autistic bodies because it directly addresses the physiological experience of being on the spectrum. Many autistic individuals have a nervous system that is often in a state of hyperarousal or overwhelm, constantly processing a barrage of sensory information. This can lead to a chronic “fight or flight” response, where the body is flooded with stress hormones like cortisol. Mindfulness practices—such as focused breathing and gentle movement—act as a counterbalance. They help to stimulate the vagus nerve, which is a key part of the parasympathetic nervous system responsible for the “rest and digest” response. On a physiological level, this works to slow the heart rate, lower blood pressure, and calm the internal chaos, helping to regulate the body and transition it from a state of stress to one of calm.

When you introduce these practices to your family, you have a unique opportunity to build a shared practice of calm and connection. Start simple, with a few stretches, quiet breathing or even mindful coloring. As your family gets into the practice that works for you, become a unified team, with one child modeling a behavior and the other following along or you can tailor the activity to meet each child’s individual needs side-by-side. The key is to create a predictable and safe space for them to explore their emotions and physical sensations together.

Fall visualisations for calm and focus

Visualisation is a powerful tool for calming the nervous system and is particularly effective when you can tie it to a familiar, comforting image. The autumn season is full of rich, gentle imagery that can be used to create peaceful mental landscapes for your twins. If you find your autistic twins struggle with visualizing things, you can watch visualization videos to get the same result.

One fall exercise is “The Falling Leaf.” Find a quiet, comfortable spot, perhaps on a soft rug or a large beanbag chair. Ask your twins to lie on their backs and close their eyes if they are comfortable doing so. Invite them to imagine they are a small, colorful leaf, a vibrant orange, a deep red, or a bright yellow. Describe how they are floating gently down from a tall tree, spiraling slowly through the cool air. The journey is calm and quiet, and they are floating, not falling. There is no rush. As they float, they feel lighter and more at peace, until they finally settle softly on the ground. This exercise can help reduce feelings of anxiety and ground them in a sense of safety and stillness.

Another visualization, perfect for a dreary afternoon, is “The Cozy Pumpkin Patch.” Ask your twins to sit up and imagine a warm, sunny day. Guide them to picture a field filled with pumpkins, but with no crowds or noise. Describe the feeling of walking through the quiet rows, searching for the perfect pumpkin. They can see the vibrant orange color, feel the smooth, cool skin, and smell the sweet earth. This mental journey helps them enjoy a fun fall activity without the sensory overwhelm of a real-life trip. The power of these visualizations lies in their ability to create a safe, predictable experience that your children can return to at any time, even during a stressful IEP meeting or a difficult transition.

A third powerful and gentle visualization technique that can be adapted for fall is the “Candle Glow” activity. Candles provide a predictable visual focal point that is both soothing and grounding. To begin, find a quiet space and imagine lighting a single candle. Your autistic multiples should focus on the soft, flickering light. As they breathe in slowly, imagine they are breathing in the gentle, warm light of the candle. As they exhale, they can imagine they are releasing any stress or uncomfortable feelings, letting them melt away into the darkness. The activity ends by imagining to blow out the candle, which takes away the light and leaves your autistic multiples in a warm, dark moment of relaxation as they let anxiety go.

Breathing activities for self-regulation

Breathing exercises are the cornerstone of mindfulness for anyone, but they are incredibly relatable for autistic children. The goal is to bring awareness to the breath and use it as an anchor for regulation. With twins, you can make this a shared activity that they can do together to strengthen their bond.

A simple and fun exercise is “Pumpkin Breath.” Ask your twins to sit comfortably and place their hands on their tummies. Guide them to breathe in slowly through their noses, imagining their bellies are a big, round pumpkin filling with air. They should feel their tummies rise. Then, ask them to slowly exhale through their mouths, imagining all the air leaving the pumpkin, making their tummies flat again. The gentle visual of the pumpkin can make the abstract concept of breathing more tangible. You can even use a small, round object like a toy pumpkin to place on each of their bellies and watch it rise and fall.

A more energetic option is “Blowing Away the Leaves.” This is perfect for when you need to release some pent-up energy. Ask your twins to take a deep breath in through their noses, then exhale with a powerful gust of air, imagining they are blowing a pile of colorful autumn leaves far away. They can even make a “whoosh” sound as they exhale. This exercise provides an outlet for strong emotions and can be a great way to transition from a high-energy activity to a calmer one. For twins, the shared experience of blowing away the leaves can become a funny and effective coping mechanism. You can practice this anytime, anywhere—in the car, before school, or even in a crowded store.

Gentle stretches for body and mind

Connecting with the body is a crucial part of self-care. Many autistic individuals experience a disconnect from their proprioceptive system, and gentle stretching can help them build better body awareness. These simple, fall-themed stretches can be done together as a calming wind-down routine before bed or as a reset during the day.

A simple yet effective pose is a modified “Tree Pose.” Ask your multiples to stand next to each other, like two trees in a forest. They can gently place their hands on their hips or raise their arms out to their sides like branches. Ask them to balance on one foot, keeping the other foot on the ground as a strong “root.” This helps with balance and body awareness. If your autistic multiples are proprioceptive seekers, a gentle hand on their back for support or a weighted vest can provide the deep pressure they need to feel grounded.

Another pose is the “Acorn Pose.” Ask your twins to start on their hands and knees. Guide them to slowly curl their bodies into a small, tight ball, with their heads tucked in and their arms wrapped around their legs. This creates a feeling of safety and protection, like a small acorn getting ready for the winter. You can even cover them with a soft blanket for extra sensory input. This gentle stretch is a wonderful way to end a long day and prepare the body and mind for rest.

When to use these activities

The challenge of parenting autistic multiples is met with an equally unique opportunity for connection. These mindfulness practices are not just for your children; they are a form of self-care for you, too. By participating alongside your multiples, you can model calm and patience, strengthening the family unit. They may wish to try these activities together, or only one is interested. Remember to be flexible and to follow their lead. Every attempt is a success. By encouraging your autistic multiples to build their mindfulness muscles, you are giving them tools they will carry with them for a lifetime, helping them to navigate their emotions and find peace in a chaotic world.

How do you incorporate mindfulness and self-care into your daily routine with your autistic twins? Share your best tips in the comments below.

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