Diana Winston

Growing in Forgiveness and Learning to Let Go

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What You'll Learn

  • Explore why the practice of forgiveness is an important complement to a mindfulness and self-compassion practice

  • Learn the 3 types of forgiveness and phrases you can use to relate to each type that help you forgive and have compassion for yourself and others

  • Hear how you can “enlist your wisdom mind” to take a larger view of your habitual stories, and experience a simple practice to open to forgiveness

About Diana Winston

Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center (MARC). She is the author of The Little Book of Being and the co-author of Fully Present: The Science, Art and Practice of Mindfulness. She has taught mindfulness for health and well-being since 1999 in a range of settings including in healthcare, universities, businesses, non-profits, and schools. She created the evidence-based Mindful Awareness Practices Program (MAPs) and UCLA’s Training in Mindfulness Facilitation. She is the mom of a 10 year old and a furry rescue dog. For more information about Diana and her work, visit her website.

About Anne Alexander

Anne Alexander is the Content Director for Mindful. She is a dynamic, entrepreneurial leader driven by a passion for empowering people to realize their full potential. Two-time New York Times best-selling author and SVP/Editorial Director at National Geographic, Anne has been creating consumer-centric content fueled by an awareness and aliveness gained through meditation and mindfulness. An active yoga instructor, Anne lives in Pennsylvania with her three teenage children, two cats and a dog.

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  1. Alexandra March 27, 2020 at 1:56 am

    Thank you for this session. One of my favorites. Sending love from Tokyo!

  2. Ricard March 22, 2020 at 1:07 pm

    Hi Diana and Anne. Thanks for your podcast. I’m writing from Australia and it’s 4am. I wanted to let you know that the podcast has had a really positive impact for me. This is partially because it unsettled me in parts. I noticed that I was struggling with the concept of “forgiveness” when people continue to act in ways that are unhealthy after feedback or where the accumulated burden of incidents are numerous over time. It was much easier for me to work with the concept when the suffering was milder and less emotional or if there were not repeated incidents. I have a friend who has been hurt by her mother’s nasty comments repeatedly over decades. We can both understand how her mother has not been able to manage her emotions and in Rick Hanson’s terms created a brain that is hard wired to being “tricky”. We both feel how sad that is for the mother (and for my friend). As I was doing the practice I realised that I “pushed back” around certain behaviours where there were 4-5 incidents of hurtful behaviour by the mother. But for my friend I imagine there probably have been hundreds, if not thousands, of hurtful comments, non-verbal and actions over the years. So I now recognise more clearly just how much more difficult it is for my friend to “forgive” (but maybe not impossible). I think she is “accepting” that is how her mother is and largely let go and moved on. My friend has made the emotional but courageous decision to estrange herself from her Mother. (BTW for others dealing with similar situations Dr Lindsay Gibson’s book about dealing with Emotionally Immature Parents was very helpful)

    The learning that I am engaged about from the podcast is there is enough ambiguity for me in the concept of “forgiveness” that I’m motivated to explore it more and explore my own struggles with it. I am confident that this further exploration of the ambiguity, doubt and push back, will reveal much deeper understanding for me. So sometimes when a new “tip” does not resonate or where I notice I’m discounting the advice, that can be good. It stimulates me to explore the concept further to remove the ambiguity. As a result I am sure I will gain more of what Paul Gilbert refers to as “compassionate wisdom”.

  3. Janice March 22, 2020 at 12:56 pm

    Great session, thank you!

  4. Soniya Gurung March 22, 2020 at 12:02 pm

    Grateful 🙏!

  5. Egle March 22, 2020 at 7:54 am

    What a lovely interview. I was looking for some additional knowledge and tools to help parents of young children address shame and forgive themselves for what they think they are doing wrong. This conversation has definitely given me a good (and relaxing) starting point.

  6. Suzette Misrachi March 22, 2020 at 7:00 am

    I do think talking about “forgiveness” in the context of complex trauma is inappropriate. I say this based on some research I did entitled: “Lives unseen: unacknowledged trauma of non-disordered, competent Adult Children Of Parents with a Severe Mental Illness”. My work led me to being invited to write some articles on trauma and grief for mental health practitioners which I then offer to the general public. If people are interested in such topics, they just need to Google my name, Suzette Misrachi..I believe that forgiveness of a perpetrator of abuse, with or without support, whether it is a parental figure or not, is unnecessary and perhaps even unethical or destructive.- particularly if no trauma-informed work has been offered to the survivor of abuse who may be listening to this segment of the summit.

    • Kim March 23, 2020 at 8:39 am

      I have seen your posts after other videos. In terms of forgiveness and trauma Diana made it clear that this type of work would involve specific therapeutic intervention.

      • Suzette Misrachi March 26, 2020 at 6:15 am

        Sure… But Kim, remember that this presentation was aimed at the general public, not people who trained in “specific therapeutic interventions” and that is a bit of a worry. This topic and the theme addressed here is not neutral.

        Suzette Misrachi, Melbourne, Australia
        Author of: “Lives unseen: unacknowledged trauma of non-disordered, competent Adult Children Of Parents with a Severe Mental Illness” and various brief articles I’ve been invited to write on grief and trauma aimed at mental health practitioners which I then offer for free to the general public (see

        • Kim March 26, 2020 at 7:24 pm

          I find it very troubling that at the end of your comments you always bring it back to promoting yourself. This might be something for you to explore. Namaste

  7. Ilana March 21, 2020 at 11:54 pm

    Thank you for sharing your wisdom with us, Diana!

  8. Vicki March 21, 2020 at 10:53 pm

    What a fantastic and helpful video, I hope to incorporate into my therapy practice with clients.

  9. Padma March 21, 2020 at 8:36 pm

    Thank You Diana Winston for this authentic and very useful practice.Loved it!!

  10. Faye Fuller March 21, 2020 at 8:30 pm

    Thank you for sharing the different ways of forgiveness and understanding forgiveness is a progress.

  11. Ruth March 21, 2020 at 7:40 pm

    That was great I plan on using these practices thank you

  12. Michael March 21, 2020 at 3:10 pm

    This was a great session that hit home. It gave me some wonderful ideas for forgiveness.

  13. Rumiko March 21, 2020 at 1:51 pm

    Hello, I’m Rumiko from Jaapan.

    It was such a healing moment to listen to Diana’s talk and practice with her guidance.

    I was just recently thinking that if you live here and now, you should not be mad at anyone, but the reality does not go the way it should be. But today, I was reminded to hold the authentic feeling as it is and be mindful about it.

    I liked the questions very much too!

    Thank you very much!

  14. Esperanza Suarez March 21, 2020 at 1:06 pm

    BEAUTIFUL, thank you!

  15. Cathyanne Brennan March 21, 2020 at 3:33 am

    I found Diana Winston so authentic and real. Thankyou for your practice on forgiveness and letting go. I would love to meet Diana and have a cupa tea with her some time. She is genuine. much. Anne was excellent with her questions.

  16. Magda March 21, 2020 at 1:59 am

    hello ,this is Magda from Poland

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