Mealtime Mindfulness: Simple Sensory Anchors for Eating | NeurodiverseNights Blog
Mindfulness doesn't have to be a formal meditation practice. As we explore in Mindful Moments the NeurodiverseNights Way, it's about gentle awareness of the present moment. Simple, everyday activities like eating or drinking offer rich opportunities for grounding through sensory details, especially helpful as part of a wind-down routine.
Focusing gently on the sensory experience of food or drink can provide an anchor for a busy mind and cultivate a moment of calm, while also respecting potential neurodivergent experiences around food like texture sensitivities or specific preferences.
Gentle Sensory Anchors During Eating/Drinking
This isn't about rigid rules, but about brief moments of noticing:
- Temperature: Notice the warmth radiating from a mug of tea in your hands (Tactile Calm). Feel the coolness of a drink as you sip it. Is the food warm, cool, or room temperature?
- Texture: Pay attention to the feel of the food or drink in your mouth. Is it smooth, crunchy, chewy, soft, fizzy? Notice the texture of the utensil or cup against your lips or hands.
- Taste: Gently notice the primary flavours – sweet, sour, salty, bitter, umami. Do flavours change as you chew or sip? No need to analyze, just notice.
- Smell: Before taking a bite or sip, take a moment to notice the aroma (approach scents carefully if sensitive). Does it evoke any feelings or memories?
- Sound: Notice the gentle sounds associated with eating or drinking – the clink of a spoon, the crunch of food, the sound of swallowing (if comfortable).
- Visuals: Observe the colours and shapes on your plate or in your cup. Notice the steam rising from a warm drink.
- Body Sensations: Briefly tune into physical sensations (Listening to Body Signals) – the feeling of fullness developing, the warmth spreading from a hot drink, the sensation of swallowing.
Adapting for Neurodivergent Experiences
- No Judgment: If certain textures or tastes are unpleasant, simply acknowledge that without self-criticism. It's okay to have preferences or sensitivities.
- Focus on Pleasant/Neutral: Choose one sensory aspect that feels neutral or pleasant to focus on, rather than trying to notice everything at once.
- Keep it Brief: You don't need to be mindful for the entire meal. Try focusing on just the first few sips of tea or the first few bites of a snack.
- Safe Foods: Practice this with foods you already find comforting and predictable, rather than trying it with new or challenging foods.
Incorporating brief moments of sensory awareness around eating or drinking, especially with a calming evening beverage, can be a simple yet powerful way to interrupt racing thoughts, ground yourself in the present moment, and gently signal to your nervous system that it's time to slow down.
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