A NeuroSpicy Mealtime Spiritual Practice

Meals are culturally and historically a time for nourishment and connection with others. For some neurodivergent individuals, however, mealtimes also present challenges. Food textures can be off-putting. Movement limitations may feel overly constraining. Group norms can overwhelm, especially if they seem illogical. Even the time needed to complete a meal can cause stress. 

A sensory mindfulness practice can help children overcome mealtime challenges by redirecting their focus away from unpleasant sensations to more pleasant or neutral ones. Studies show that practicing mindfulness can promote emotional regulation, bolster self-awareness, and even increase social attentiveness. This is especially true when a practice incorporates sensory stimulation.

Developing a mindfulness routine that uses counting and the senses to stay present at the table may therefore help kids manage their feelings about mealtime by grounding them in what they can touch, feel, hear, and see. While it may initially seem disconnected from eating, it brings the child’s focus back to the table and their food in a non-judgmental way.

As you prepare to eat together, invite your child to take a deep breath with you and then let it out slowly. Say: Let’s breathe in slowly together (pause) and then breathe out slowly together (pause). Breathe in slowly (pause) and breathe out slowly (pause). Breathe in (pause) and breathe out (pause). Repeat this breathing rhythm silently 1-2 more times.

Hold up three fingers. Say: Let’s name three things we can touch and feel. Invite your child to name the first thing, then identify a second thing yourself. Encourage your child to name a third thing. After each item is named, lower one finger until no fingers remain up.

Then hold up three fingers again and say: Let’s name three things we can hear. As before, invite your child to name the first thing, then you name a second and they add the third. Lower a finger as each thing is named.

Finally, hold up three fingers and say: Let’s name three colors we see on our plates. As each of you name a color in turn, lower a finger.

Take 2-3 more deep breaths in and out to mark the end of the practice. Say: Let’s pay attention to our breathing once more. Breathe in slowly (pause) and breathe out slowly (pause). Breathe in (pause) and breathe out (pause).

Return to this mindfulness practice each time your child needs to self-regulate. You might use just the breathing plus one of the sensory awareness sections in subsequent practices during the same mealtime. Or, use the complete practice multiple times until your child signals that they need only a briefer sensory reset.