Sara
Unlock a Deeper Connection with Your Body and Mind
Join the Waitlist for Mastering Mindfulness
Break free from old patterns, heal your relationship with food, and discover a more empowered experience with your health.
Join the Waitlist for the 2025 Group
The current cohort is sold out.
Add your information below and we will keep you updated on the next available group!
- For those who are tired of the outdated way of dieting -
Discover the Power of Mindfulness to Break Free from Old Patterns, Heal Your Relationship with Food, and Begin a More Confident Path to Health.
In just 4 weeks, you will be thinking differently about your approach to health, so you can move forward powerfully.
JOIN THE NEXT MASTERING MINDFULNESS COHORT:
Feb 4th, 11th, 18th, & 25th
@ 4:30pm PT / 5:30pm MT / 6:30pm CT / 7:30pm ET
- This 4 week intensive is a limited time offer for the house build fundraiser -
Sara
Unlock a Deeper Connection with Your Body and Mind
Join the Waitlist for Mastering Mindfulness
Break free from old patterns, heal your relationship with food, and discover a more empowered experience with your health.
Join the Waitlist for the 2025 Group
The current cohort is sold out.
Add your information below and we will keep you updated on the next available group!
The current cohort is sold out.
Add your information below and we will keep you updated on the next available group!
This immersive experience will shift the way you relate to food, your body, and yourself—helping you build confidence, let go of needing restrictive food plans, and create a more empowered approach to health.
"I tried a million different things before. This was literally LIFE CHANGING." - Kathleen, MI
Why Does Staying Healthy Feel So Hard?
If you've made it here, you probably know how to eat healthy. In fact, you're probably pretty well versed. But for some reason, you’ve been stuck in the same cycle for years.
You start fresh, determined to “be good” this time. You meal prep, cut out the junk, follow the plan. And for a while, it works. You feel in control.
Then— life happens. A stressful day. A sleepless night. One small slip turns into, "Screw it, I already messed up."
Before you know it, you're back in that place you swore you’d never return to—stuck in cravings, eating on autopilot, feeling powerless.
And the self criticism creeps in.
Why do I keep doing this? Why can’t I just stick with it?
So you try harder. More rules. More control. More discipline. But has it ever actually worked?
Because while most people will keep forcing themselves into the same cycle—controlling, restricting, then feeling frustrated when it doesn't last— you have the chance to break free.
What if the answer wasn’t about pushing harder… but about stepping into something completely new?
The Answer You've Been Searching for Isn't In Controlling your Food...
What if the key to effortless, confident eating wasn’t about controlling food—but about building trust with yourself?
Think about it. Your body already knows how to eat. It knows when it’s hungry, when it’s full, what makes it feel good, and what doesn’t.
The problem isn’t you —it’s that you’ve been taught to rely on external rules instead of your own inner wisdom.
But here's what most people will never realize:
Every craving, every moment of doubt, every time you’ve felt pulled toward food—was actually an invitation.
An invitation to see what’s really happening inside. To understand yourself on a deeper level. To develop a kind of self-trust that most people never even know is possible.
And when you step into that? You don’t just heal your relationship with food.
You unlock a level of self-awareness and power that changes everything.
A New Way Forward
Empowered Eating isn’t about fixing your eating habits. It’s about waking up to an entirely new way of being—one where self-trust becomes your greatest strength.
Imagine sitting down to eat and feeling at ease , no stress, no guilt—just trust. You wake up completely relaxed, knowing you will make choices that feel good, not because you “should,” but because you want to —because you are deeply connected to your body’s wisdom.
And for the first time, you allow yourself to fully enjoy your favorite foods. Because when you trust yourself, indulgence isn’t a loss of control—it’s a moment of deep satisfaction, where pleasure and self trust coexist.
This is not a diet. This is an awakening. Because the truth is, you were never meant to control your food. You were meant to trust yourself .
"I woke up this morning with a sense of inner peace that I have never experienced before. This is changing the story of my life."
- Sara J, Norway
The Empowered Eating Course
A 6-week journey to change the way you think about health and experience a deeper relationship with your food and body. This is not just an educational course, it's a transformational experience.
In this course, you will learn the mindset and skills that no one taught you, but will change the way you experience your path to better health.
This course is the Foundation of Mastering Mindfulness™ coaching program.
All classes will be held Tuesdays at:
3:15pm - 4:15pm PT / 4:15pm - 5:15pm MT / 5:15 - 6:15pm CT / 6:15 - 7:15pm ET
Tuesday April 8th
Week 1: Opening New Possibility: The Empowered Way to Eat
This week is all about shifting how you think about health and food, because you can't expect new results by using the same model. In this session you will see the new path forward so you can create change that lasts.
What's in This Module:
✨ Why Outdated Approaches Don’t Work – even for those who know a lot about nutrition.
✨ The Cause of Self Sabotaging Cycles and How to Get out.
✨ The 8 Principles of Mastering Mindfulness™ – The keys to help you on this journey.
✨ The Ascension Path – Your roadmap to food freedom.
By the end, you’ll see a new path to experiencing health that feels more empowering, less restrictive, and entirely different from anything you’ve tried before.
Tuesday, April 15th
Week 2: The Art of Self Love
Everyone wants self-love. Few actually feel it. Even fewer know how to create it. That changes this week. Self-love isn’t about forcing positive affirmations or pretending to feel good about yourself. It’s about building a strong, unwavering relationship with yourself. This is where you go beyond self love as a concept, and start living it.
What's in This Module:
✨What Self-Love Actually Is (and How to Make It Real) – Beyond the surface-level fluff—this is how you embody it.
✨ Evolving Your Inner Dialogue – Turn negative self-talk into empowering messages that actually move you forward.
✨ Deepening Self-Trust – Build a rock-solid relationship with yourself so confidence isn’t something you “try” to have—it’s just who you are.
By the end, self-love won’t feel like something out of reach—it’ll feel like home.
Tuesday, April 22nd
Week 3: Rewiring Your Beliefs – The Force Behind Food Choices
If you’ve ever thought, “I know what to do… so why don’t I just do it?” —this is exactly where you need to be. The truth? It’s not about willpower. It’s not about discipline.
It’s about the beliefs running in the background—without you even realizing it. Most people try to change their eating habits by forcing new behaviors. But if your subconscious beliefs aren’t aligned with those changes, you’ll always feel like you’re swimming against the current.
This week, you’re flipping the script. Instead of fighting your patterns, you’re getting to the root of them—so change feels natural instead of forced.
What’s Inside This Module:
✨ Uncover Hidden Beliefs – Pinpoint the subconscious stories that have been secretly shaping your choices.
✨ Upgrade the Way You See Yourself – Shift your identity from someone who “struggles” with food to someone who just gets it.
✨ Make Your Mind Your Ally – Learn how to work with your thoughts so they stop holding you back.
By the end of this module, you’ll be working with your thoughts to truly support your evolution.
Tuesday, April 29th
Week 4: Tuning Into Your Body’s Signals & Understanding Cravings
Your body already knows how to guide your eating—you just need to rebuild trust in its signals. This isn’t about perfection, but partnership.
What's in This Module:
✨ Reconnecting Mind & Body – Understand how years of conditioning have created a disconnect—and how to rebuild that trust.
✨ Fine-Tuning Hunger & Fullness Signals – Develop the skill of honoring your body’s cues with confidence.
✨ Cravings as Clues – Discover what cravings really mean and how they guide you toward what you need.
By the end, you will have the techniques so food choices can feel intuitive, cravings ease, and your body will become an ally—not something to control.
Tuesday, May 6th
Week 5: How to Eat Heathy, Without Rules: The Food Framework
What if eating healthy didn’t require rigid rules or endless overthinking?
This week, you’ll learn how to nourish your body like a dietitian—without the obsession.
What's in This Module:
✨ The Secret to Healthy Eating – How experts make balanced choices without restrictive plans.
✨ Fueling Your Body with Freedom – Learn the key to eating well while staying flexible and intuitive.
✨ Meeting Your Needs Without Guilt – Discover how to honor your health while still fully enjoying food.
By the end, you’ll feel confident making food choices that support your body—without second-guessing or stressing over every bite.
Tuesday, May 13th
Week 6: Integrating Mindfulness & Expanding into the Next Level
This is the missing piece that makes food feel effortless. It’s the skill no one teaches—but once you have it, everything changes.
What's in This Module:
✨ Why Most People Get Mindful Eating Wrong – The biggest mistakes that make it feel complicated (and how to fix them).
✨ The Secret to Making It Second Nature – How to trust your body’s cues without micromanaging every bite.
✨ Food as the Ultimate Mirror – What your eating patterns reveal about your life—and how to use that insight to upgrade everything.
By the end, you’ll have something most people never do—the strategy to be in complete trust with yourself. This isn’t just mindfulness—it’s the path to food freedom.
What's included:
6 Weeks of Guided Training
– Eye-opening lessons that change how you relate to food forever.
The Self Trust Guidebook
This isn’t just a book—it’s your personal guide to building trust with food, your body, and yourself. Through a mix of reflection exercises, mindset shifts, and practical tools, The Self-Trust Guidebook helps you build self trust and deepen your experience outside the classroom. p[
Weekly Coaching Calls
– Direct support, real-life application, and guidance from Gina.
The Cravings Decoder™
An essential part of The Empowered Self 6-Week Program, helping you understand your cravings in real time so you never feel out of control with food again
Exclusive Community Access
Join a supportive space to share experiences and deepen your practice.
Lifetime Access to Materials
– Revisit the program anytime you need a refresher, for life!
Bonus #1: The Inner Voice Reset
A Guided Practice to Shift Your Self-Talk
Ever feel like your inner voice is your own worst critic? This powerful guided practice will help you rewire your internal dialogue, replacing guilt and self-doubt with trust and self-respect. This is the key to becoming your biggest supporter on your journey.
Bonus #2: The Body Connection Experience
Tuning Into Your Body’s Cues
Your body is always speaking to you—this training helps you finally hear what it’s saying. This guided experience will teach you how to tune into your body’s real needs, understand true hunger signals, and make choices from a place of deep awareness, instead of impulse.
Total Value: $2,500+
Join this cohort for: $499
By the end of this course, you won’t just walk away with more knowledge—you’ll walk away with a whole new way of relating to food and your body.
You’ll have techniques that will support you, not just during the program, but for life.
People we've helped:
I've lost 59 pounds and kept it off. This was literally life changing."
Kathleen
In the past I was always on a rollercoaster. This winter I came out around 185 pounds - which is the first time in 27 years.
Terry
I had this fear of I don't know if I have the capacity to change. That was a scary place to be.
Nicole
I always knew what I was supposed to do but couldn't do it. We shifted it from a place of self love. It became so much easier to maintain.
Conner
In order to change anything, you have to reprogram, and I didn't know how to do that. But then BAM! Here comes Mastering Mindfulness to get to that deeper sub level.
Rachel
I feel more in control than I ever have. And that's because I took the time.
Ray
The Difference of the
Mastering Mindfulness™ Methodology
The Mastering Mindfulness™️ Methodology, is an inside-out approach that empowers individuals to transform their relationship with food, health, and themselves through mindfulness and self-awareness. It focuses on using the power of mindfulness as a tool to build self trust, while offering a deeper understanding of why conventional approaches haven’t worked.
The methodologies of the program were developed by registered dietitian, Gina Worful, MS, RD. It incorporates components of science and physiology of the human body, behavior change techniques, theories in psychology, and mindfulness practices. These techniques have been featured at academic universities, world renowned health spas, and well respected global conferences.
The FOUNDATIONS of Mastering Mindfulness
Most people struggle with changing their health because they are using the old, out-dated dieting model. Getting new results requires a shift away from an old dieting model and toward a way of being that creates empowerment. By the end of this course you will have a new way of thinking and approaching your food and health.
Week 1: Moving From The Struggling Diet Mentality to the Mastering Mindfulness Way
In this week, we get crystal clear on why the diet industry has left you feeling like you're on a rollercoaster of motivational highs and lows and believe you can't trust yourself. Then we go through the step by step guide on how to break through those limitations so you can get out of self sabotaging loops and into a place of empowerment with your health.
Week 2: Designing Your Path to Lifelong Motivation
In the second week, we get to play in the world of inspiration! Most people know exactly what they don't want, but have trouble getting clear on what is possible. So, they keep getting what they don't want! We get clear on what your deepest desires are and then use our formula to craft motivation that is stronger than wavering willpower.
Week 3: From Fearing and Self Shaming to Leveraging Self Love as Your Most Powerful Tool For Transformation
In the third week, we shed the fear and self shaming and learn how to cultivate self love and strong relationship to yourself. This will set you up to be able to the deeper self - exploration.
Week 4: What Diets are Missing: How to Work With Your Mind, Body, and Food Cravings
In the fourth week, we peel back the deeper layers to understanding YOU! First, we reveal how the mind works to create your own limiting beliefs. Then, we explore why you haven't been able to trust your body to guide your eating. And finally, we address the 4 core causes of food cravings so you can begin your path to healing your relationship to food.
By the end of these 4 weeks you will have shifted your thinking away from old and outdated dieting models to a novel approach with your food and body that will allow you to move forward with confidence.
Here's What You're Going to Get:
4 weeks of live group coaching with Gina $1,000 value
Mastering Mindfulness app with Trainings & Meditations $500 value
Exclusive community of Mastering Mindfulness students priceless!
Bonus Training: Overcoming Fears of Failing $250 value
Bonus: 10 min Morning Motivation Meditation $50 value
Bonus: The Complete Guide on Struggling Dieters vs. Mindful Masters $250 value
Total Value: $2,050
Your Price: $450
Break Free From
Conventional Norms
Traditional diets focus on restrictions and rules. Our program breaks these chains, encouraging you to listen to your body and engage with your health in a more intuitive, sustainable way. Our goal is not to tell you how to eat or live, but to give you your power back over your food choices and life.
Join a Community of
Forward-Thinkers
When you join our program, you're not just a participant— you're a pioneer. Be part of a community that dares to think differently and is eager to reshape its own health narratives. Together, we can redefine wellness for the better.
Meet Your Guides
I'm a classically trained registered dietitian with a masters degree in human nutrition.
For a long time, I followed all the traditional rules around food and health, but something wasn’t clicking—for me or my clients.
It felt like we were missing a big piece of the puzzle. That’s when I started digging deeper into human behavior and how our relationship with food mirrors the relationship we have with ourselves. What I discovered changed everything.
Now, I teach a new approach that helps people find more success—not by forcing change, but by building a better connection with themselves and their bodies.
Over the years, I’ve had the opportunity to teach these methods at universities, global conferences, and some of the world’s leading health centers.
It’s been a journey, but I’m so excited to share what I’ve learned and see how it transforms the way we approach health.
Jackie Budano
Jackie has dedicated years to the Mastering Mindfulness work and has recently completed the rigorous Mastering Mindfulness™️ certification.
As an RN, Jackie has always been passionate about health, but she’s discovered a deeper calling in helping people through more transformative approaches to self-discovery.
Her unique blend of professional expertise and mindfulness makes her an incredible addition to this program.
We’re thrilled to have her join us as a co-teacher in this program!
Kathleen Mennillo
Kathleen was one of the very first students in Mastering Mindfulness and has since completed rigorous training to become certified in the Mastering Mindfulness™️ Methodologies.
With an MBA and a deep passion for personal growth, Kathleen brings a unique blend of strategic thinking and heartfelt mindfulness to her work.
We’re thrilled to have her join us as a co-teacher in this program!
Level One
Laying the Foundation
Breaking up with yo-yo dieting
Cultivating inner motivation & drive
Loving yourself to health
How the mind controls our destiny
Getting to know cravings + patterns
Food: eating healthy without a diet
Creating a new relationship to food
Level Two
Going Deeper
Accessing the subconscious to discover what really drives your food choices
Healing emotional eating
Trusting yourself with food
Getting out of survival + sabotage patterns
Nutrients, neurotransmitters, the gut microbiome: balancing them out to tame food cravings
How past experiences, trauma, and trapped emotions control food choices and exploring liberation
Level Three
Mastering Mindfulness
Releasing your blocks for full food freedom
Rewiring the nervous system + mind
Tapping into your body’s wisdom to guide your eating
Building confidence with what food and how much your body needs
Loving your body to health
Discovering the healthy lifestyle that YOU love
Mastering Mindful Eating
Interviews with Students We've Coached
Frequently Asked Questions
I've tried so many programs already, how is this program different from other health or diet programs?
This program is not about following another plan or set of rules—it’s about shifting the way you think about food, your body, and your health. Most programs focus on what to eat; we focus on why things feel hard in the first place and how to create a lasting sense of ease and alignment. This approach works from the inside out, helping you address the root causes of what’s kept you stuck.
What if I’m too busy to keep up with the program?
This program is designed to fit into your life, not overwhelm it. With weekly live sessions and simple at-home practices, you’ll have the flexibility to go at your own pace. The tools you’ll learn are ones you can use every day, even in small moments, to create meaningful shifts over time.
What if I can’t make it to every live session?
Don’t worry! All live sessions are recorded, so you can catch up whenever it works for you. Plus, the at-home practices and community support ensure you stay connected and on track, even if you miss a session.
What if I’m unsure about making the investment?
This program is designed to give you more than just short-term results. It’s an investment in learning skills and mindsets that you can rely on for the rest of your life. We also believe so much in the quality of this course that we are happy to take all the risk and offer a money back guarantee.
Will this program require me to share personal things with others?
While this program invites you to explore your relationship with food, your body, and yourself, you’re always in control of how much you share. The live sessions are supportive and focused on learning and reflection, and you’ll have private at-home practices for deeper self-exploration.
Does this program include meal plans or food rules?
Not at all! This program isn’t about restriction or dieting. Instead, it’s about learning to trust yourself with food and make choices that feel aligned with your body and your needs—without guilt or fear.
Do I need to have experience with mindfulness to join? What if I'm not good at it?
Not at all! This program is designed to meet you where you are. Whether you’re new to mindfulness or have some experience, you’ll be guided step-by-step to develop tools that feel accessible and practical in your daily life.
What if I don’t struggle with cravings or emotional eating?
This program is about much more than cravings. It’s designed to help you develop a stronger relationship with yourself, uncover patterns you may not even realize are holding you back, and approach health with ease and confidence. Whether cravings are an issue or not, you’ll learn tools that can benefit every area of your life.
Will this program be emotionally overwhelming?
This program is designed to feel supportive, not overwhelming. While it invites you to explore deeper patterns and beliefs, everything is done at your own pace and with gentle guidance. You’ll always have the tools and resources you need to feel grounded and safe throughout the process.
How do I know if this will work? What if I'm afraid I'll fail?
This program isn’t about achieving perfection—it’s about learning and growing. There’s no way to “fail” here because every step of the journey offers valuable insights about yourself. If something feels challenging, it’s simply an opportunity to uncover patterns, beliefs, or habits you may not have noticed before. This program is designed to meet you where you are and give you the tools to move forward in a way that feels meaningful and right for you. As long as you’re willing to show up and explore, you’ll experience progress in ways that last.
To apply, schedule a connection call below.
The most important part of this experience is that everyone who is a part of it is in the right place! There's no pressure to commit to anything on this call. I don't want to convince anyone to be a part of this group if it's not the right fit.
If you schedule a call, please make sure you schedule a time when you can have a quiet, undistracted space so we can really connect.
Thanks! :)
TERMS & CONDITIONS | PRIVACY POLICY
© 2023 by Mastering Mindfulness Institute