Cosy Days In

Indoor Sensory Play Ideas for Rainy Autumn Days

There’s something lovely about autumn - the smell of woodsmoke, the crunch of leaves, the warmth of jumpers and frothy hot chocolate. But for many of us raising sensory or neurodiverse children, the colder months also bring a familiar challenge - how to fill long, rainy days at home without everyone climbing the walls (sometimes literally!).

When outdoor play isn’t an option, children with sensory needs still crave movement, texture, and deep pressure to regulate and feel calm. As a parent of a sensory-seeking child myself, I’ve learned that the key to surviving (and even enjoying) these wet weekends is to have a handful of indoor sensory play ideas ready to go - activities that are engaging, low-stress, and adaptable for different sensory preferences.

So, pop the kettle on, pull on some soft seamless comfy socks, and let’s explore some cosy, sensory-friendly play ideas to brighten those rainy autumn days.

Why indoor sensory play matters

Our children’s sensory systems need regular input - whether that’s movement, touch, sound, or pressure - to stay balanced. When we can’t get outdoors, their bodies still look for ways to regulate. That might look like crashing into furniture, spinning endlessly, or hiding under blankets.

Rather than trying to stop those behaviours, we can channel that energy into safe, fun sensory play that gives their systems what they need. Sensory play at home helps:

• Calm anxiety and support regulation
• Develop coordination, focus, and body awareness
• Build trust and connection through shared play
• Reduce meltdowns and frustration when routines change

And the best part? You don’t need fancy equipment - just a few simple materials, a bit of imagination, and an understanding of your child’s sensory profile.

1. Autumn Sensory Bin

Sensory bins are an instant win in our house. For an autumn twist, fill a large container with uncooked rice dyed in warm colours (just a few drops of food colouring mixed with a splash of vinegar), or use dried lentils, pasta, or oats. Add scoops, spoons, pinecones, conkers, and toy animals for endless exploration.

For tactile avoiders: offer tools like spoons or tongs instead of asking them to use hands straight away.
For sensory seekers: encourage pouring, burying small toys, or running hands through the grains for a calming deep pressure experience.

You can store your sensory bin in a lidded box for reuse all season long.

2. Indoor Obstacle Course

When your child is bouncing off the walls - make that energy work for you! Use cushions, rolled-up blankets, hula hoops, or masking tape to create a DIY obstacle course. Encourage crawling under “tunnels,” jumping over lines, or balancing on a pillow path. Add texture to the route with steps with different touch sensations, sensory seekers will love this with bare feet.

Movement-based play gives proprioceptive (body-awareness) and vestibular (movement) input - both essential for self-regulation.

Parent tip: Add a weighted lap pad or compression vest from Sensory Smart for a grounding “heavy work” finish - perfect for helping them calm after high-energy play.

3. Make Your Own Sensory Soup

This one is perfect for little chefs and tactile explorers. Fill a washing-up bowl with warm water, drop in a few natural scents (like orange slices, cinnamon sticks, or lavender sprigs), and add ladles, spoons, and cups for stirring and pouring.

3. Make Your Own Sensory Soup

This one is perfect for little chefs and tactile explorers. Fill a washing-up bowl with warm water, drop in a few natural scents (like orange slices, cinnamon sticks, or lavender sprigs), and add ladles, spoons, and cups for stirring and pouring.

It’s wonderfully soothing - warm, scented, and visually calming. If your child struggles with messy play, start small: let them stir with a spoon or pour water between cups before exploring with their hands.

Extra ideas: Add red and yellow food colouring and leaves from your outdoor walks to create swirling “autumn soup” patterns - mesmerising and calming to watch.

Bicarbonate of soda with vinegar and a drop of food colour, maybe some edible glitter, will make exciting fizzy and frothy potions.

4. Blanket Burritos, Cushion Nests and hideaways

If your child craves deep pressure or loves to hide, this one’s magic. Lay out a soft blanket, ask your child to lie down, and gently roll them up like a burrito wrap - applying firm, even pressure as you go (always checking they’re comfortable and their head is not restricted).

This gives safe proprioceptive input, helping their body feel grounded and secure.

Then build a “cushion nest” - a cosy corner with cushions, beanbags, and a favourite soft toy. Add a weighted blanket or compression sheet from Sensory Smart for an extra soothing effect.

Create a simple blanket fort with sofa cushions or a clothes airer or other handy household items.  Some of my fondest childhood memories include making blanket forts 😊

Sometimes, all a sensory system needs is a safe space to press pause.

5. Calm Corner Story Time

On grey, drizzly afternoons, we set up what my child calls our “cosy calm corner.” It’s simply a small space with dimmed lighting, a favourite blanket, some fidget toys, and calming books.

For children who find sitting still tricky, offer movement breaks - maybe stand to rock or bounce while listening. Pair story time with a chewable necklace or hand fidget to keep hands busy and attention focused.

A few of our favourites for calm, rhythmic reading:

• Peace at Last by Jill Murphy
• Owl Babies by Martin Waddell
• The Colour Monster by Anna Llenas

These stories are rich in emotion and repetition - perfect for supporting emotional understanding and self-regulation.

6. Homemade Sensory Bottles

Sensory bottles are brilliant for quiet focus and emotional regulation. Simply fill a clear plastic bottle with:

• Warm water
• A few drops of food colouring
• Edible glitter or sequins
• A squeeze of washing-up liquid or clear glue (to slow movement)

Seal tightly, shake, and watch the sparkle settle. Children can track the movement to help regulate breathing and attention - especially useful after a busy or overstimulating day.  If your child has PICA be sure to secure the bottle tops and monitor use.

If your child prefers sound to visuals, fill bottles with rice, pasta, or bells and explore gentle sound play instead.

7. Autumn Art with Texture

Gather leaves, bark, and acorns from your last dry day-walk and create autumn rubbings or collages. Use thick crayons, glue, and different textured paper to give tactile feedback.

For a twist, freeze some leaves in ice cubes and explore how they feel as they melt - a sensory delight for seekers who love temperature contrasts!

8. Indoor Scavenger Hunt

A wonderful way to combine movement, problem-solving, and sensory input. Hide everyday objects around the house (something soft, something red, something that smells nice).

Create picture or word clue cards and set a timer. The excitement and gentle challenge help build focus while releasing energy - great for children who need constant movement input.

Adapting for your child’s sensory profile

Every child’s sensory world is different. The goal isn’t to do everything, but to find what helps your child feel calm and connected.

If your child is a sensory seeker:
Offer more movement, deep pressure, and heavy work. Think obstacle courses, pushing furniture, or building dens.

If your child is a sensory avoider:
Create calm, predictable spaces with softer lighting and quieter play. Try water play, calm corners, or small world trays.

And remember - some days, even the best-laid plans will go sideways. That’s okay. Those are the days for blanket forts, pyjamas, and being together in whatever way feels safest.

A final note from one parent to another

Rainy days, especially in school holidays, can test even the calmest of us. But they also offer something precious: the chance to slow down, connect, and meet our children right where they are.

Indoor sensory play doesn’t have to be complicated or Pinterest-perfect - it’s about offering small moments of regulation and joy. Whether you’re stirring sensory soup, reading under a blanket, or building a cushion castle, you’re doing something incredibly valuable, helping your child’s nervous system find balance.

And if you’d like to explore more ways to make sensory play easier, Sensory Smart offers tools designed to support calm, comfort, and independence - from weighted lap pads and compression vests to soft, seam-free clothing, chewable jewellery and fidgets that really make a difference on long days indoors.

Because when our children feel regulated, we all breathe a little easier - even on the rainiest of days.