Welcome to Untangle, the podcast from Muse, the brain sensing headband that helped you meditate and sleep and meditation studio, the five-star app.

I'm Patricia Carvis. Our podcast comes to you from Muse, so we invite you to check it out at choosemuse.com.

Today's guest is Diana Winston.

It's so great to have her back on Untangle.

Diana is the director of mindfulness education at UCLA's Mindful Awareness Research Center

and the author of several mindfulness books, including The Little Book of Being,

Practices and Guidance for Uncover uncovering your natural awareness. Today we talk

about why forgiveness matters and why carrying our anger or resentment around with us is like carrying

hot coal. Dropping the hot coal can lead us to more freedom, openness, and joy, which is great for the new year. It doesn't mean we have to condone

or forget, but it is truly an act of self-compassion. It's simply good for us, and the practices

she teaches can be really powerful. She also shares several practices on dealing with difficult

emotions. Lots of good stuff here for us humans. Now,

here's Diana. Diana, it's so good to have you back on Untangle. I loved our last interview,

and I'm really excited to talk about these topics today. That's great to be back with you.

Yeah. So today we're going to talk about some courses that you've been teaching.

And the first topic, which I feel is so important and maybe even especially as we embark into the holiday season, and that is forgiveness.

You talk about three types of forgiveness.

And so let's talk about what they are. And then

why is forgiveness so important? Forgiveness can come in three different varieties. So one is

that someone's done something that's hurt us. and so we can work on forgiving others for whatever they did to us.

And then we've done things that have hurt other people.

So how can we either ask forgiveness either as an internal process or maybe there's some specific external action we need to do. And then the third

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