Mindfulness of Eating

5 Chapters 9 Lessons Easy

About this course

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If you are tired of "diets", this class can re-acquaint you with the balance of enjoying the food you eat and eating foods that fuel your long term well-being.

  • Mindfulness is a way of being that helps you notice and relate differently to your eating habits.
  • It has been shown to help reduce over-eating and help you feel better.

What is Mindful Eating?

Mindfulness is an ability we all have; being able to observe with curiosity and kindness our experience in the present moment. And being mindful while eating takes practice.
Mindfulness can support you in recognizing and coping with physical sensations, emotions, and automatic behaviors. Mindful eating is about using compassionate awareness to develop a balanced relationship with food.

With mindful awareness you will better understand your:

  1. physical cues of hunger & fullness
  2. cravings
  3. experiences when considering when & what to eat
  4. eating habits


Mindful eating involves:

  • Eating intentionally (Knowing Why you chose to eat)
  • Being present while eating (Being aware of How you go about eating)
  • Slowing down (How)
  • Listening to physical hunger cues and eating when you are hungry, and stopping when physically satisfied (Why & How & How Much)
  • Distinguishing between actual hunger and non-hunger triggers for eating (When)
  • Savoring, engaging your senses, noticing colors, smells, textures and tastes (Enjoyment – How)
  • Learning about eating, distractions and socializing (How)
  • Learning to identify and shift feelings of guilt and anxiety about food to feeling at ease
  • Noticing the effects food has on how you feel physically & emotionally
  • Appreciating your food and what it takes to bring food to your plate
  • Connecting food with enjoyment as well as the fuel for your life
  • Eating to maintain long term well-being


Mindful practices teach us to replace automatic thoughts and reactions about food & eating with more conscious choices. Rather than being restrictive, mindful eating allows us to re-connect with eating instinctively without over eating. Allowing for greater freedom and enjoyment.

With mindful eating, you develop awareness of your experiences, physical cues and feelings about food. Shifting from being controlled by food to being at ease.

Why Might You Try Mindful Eating?

Have you spent years frustrated with diets?

Practicing mindfulness can bring the experience of being calm and satisfied with the food you eat.

In our fast-paced society, we face an abundance of food choices every day. On top of that, distractions have shifted our attention away from the actual act of eating, and onto televisions, computers and smartphones.

Eating has become a mindless act, often done quickly. This can be problematic, since it actually takes the brain up to 20 minutes to realize we're full. If we eat too fast, the fullness signal may not arrive until we've already eaten too much.

By eating mindfully, we restore our attention and slow down, making eating an intentional act instead of an automatic one. Also, by increasing our recognition of physical hunger and fullness cues, we'll be able to distinguish between emotional triggers and actual physical hunger.

Mindfulness helps with awareness of triggers that make us want to eat, even though we're not hungry. With kind-awareness of our triggers, we can create a space between them and our response.

Mindful eating has also been shown to reduce:

  • Internal Emotional eating: Eating in response to certain emotions.
  • External Triggers: Eating in response to environmental food-related cues, such as the sight or smell of food, other people pushing food and time of day.


Mindful eating helps you distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers, and gives you the freedom to choose your action. It can transform your life, providing you the insights you need to make lasting change.

Mindful Eating and Weight Loss

It is a well-known that most diets don't work in the long term. And many people who lose weight on a “diet” return to or exceed their initial weight within a few years. The restrictions involved with many diets can be unrealistic to follow, nor do they address the many reasons we eat.

Emotional eating, and eating in response to food cravings or environmental triggers have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a role in overeating. Practicing new skills for addressing life stressors is key to maintaining a healthy weight.

By shifting the way we think about food, negative feelings that may be associated with eating are replaced with awareness, self-compassion and positive emotions. When unwanted eating behaviors are addressed with kind awareness, the chances of long-term weight loss success are increased.

By using kind awareness, mindful eating may be very helpful with weight loss by shifting eating behaviors and practicing stress reducing behaviors. Mindfully we become more in touch with the way we have been eating, and recognize the amount of effort we had been spending on controlling our weight with restrictive dieting.

How to Practice Mindful Eating

Mindfulness is a natural ability and it takes intentional practice.

We’ll learn:

  • Mindful eating is NOT a diet
  • To practice mindfulness in daily life
  • To recognize WHY we eat
  • To recognize physical hunger
  • To use a hunger – fullness scale
  • To recognize WHEN we want to eat
  • To recognize WHAT we want to eat
  • To recognize HOW & How Much we eat
  • To understand “head-hunger”
  • To mindfully enjoy food that will fuel our lives


Mindful eating takes practice, and may feel awkward or difficult at first. Returning to mindfulness is key. Addressing why, when, what and how we eat is a journey, together we’ll learn to be self-compassionate as we explore mindful eating.

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Course Structure

Second Lesson 2 Lessons

Fourth Lesson 1 Lesson

  • Mindy says:

    Love how it looks like you have brought Angeles Arrien’s work on gratitude into this course… I look forward to taking the course.

  • Nancy says:

    Thank you!

  • Sean,
    Thank you for offering this course for something as important for one’s health yet often not considered. Looking forward learning your knowledge and passion of this subject. With gratitude! David


    Sounds like an excellent course. Looking forward to learning more.

  • Lynn says:

    Thank you for offering this course. I really appreciate it.

  • Muhammad Ahmed says:

    I am impressed to no end. This is amazing. People like you make this world better. Keep it up.

  • Lora Zangari says:

    Thank you. Looking forward…

  • Jan says:

    From the course structure, this looks to be a wonderful & uplifting course. I’m looking forward to getting started later today. Thank you Sean for your generosity.

  • Anna says:

    Thank you Sean, this looks like a powerful course!

  • D says:

    is there a deadline to complete this course and can you pick up where you left off if you need to stop part way through?

  • Chelsea says:

    I am very interested!

  • Lora says:

    Thank you for sharing this. I have been practicing but I will start at the beginning again and go through this well-thought-out course.

  • Chris says:

    I am always open to learning more about mindfulness and meditation. Thank you for creating this course.

  • Rosalie says:

    Great start Sean, thank you.
    Brought with it know-it-all mind to start but once put aside and just staying with the breath, the powerful settling and quiet beauty of the practice arises naturally.

  • Anjali Sharma says:

    Willing to do

  • Ayla says:

    Thank you for mindfulness on line course, looking forward to it.

  • Lisa says:

    Thank you very much for the course, I am participating. I often go back and relearn. It is a great course!

  • Chanda Singh says:

    Starting Today Friday, 1st March 2019

  • Manuela says:

    Relaxing and soothing!!! Thank you!!!

  • Lora says:

    I really enjoyed this course and am grateful to be able to come back to it. Thank you, Jeremy. Thanks, Sean.

  • I have just listened to the video and the Intro only and I love it already. Many thanks for this, it’s great and makes so much sense. Cath

  • Is there pdf’s to print for this course?

  • adriana says:

    fabulous resource thank you

  • Marie Kelly says:

    Thank you, Sean for sharing all this information. I will have a better understanding of Mindful Eating. Marie.

  • Tracey says:

    Thank you for this gift <3

  • Linda Vidyashanker says:

    Dear Sean, I am starting late. I am so very grateful to you for giving us this gift of love. Thank you! Sending Peace, Love, and Blessings. From Linda, the gentle vegan

  • Buggy says:

    Hi, would I be able to use these videos in a project that will reference this site?

  • Sue says:

    I am working with lesson 1, and with non judgemental and self compassionate conversations with myself, I am learning new ways to help myself. This gives me hope on this journey. Thank you, thank you, thank you!

  • Pen