Befriending Your Mind & Emotions
The Essential Guide to Mindfulness Practice
With Diana Winston
The real benefits of mindfulness come with consistent practice—not perfection. In this course, renowned mindfulness teacher Diana Winston guides you through everything from the foundations of mindfulness meditation to helpful techniques for working skillfully with thoughts and emotions to building lasting habits for mental clarity and emotional balance.
With over 30 years of teaching experience, Diana offers you a deeply informed step-by-step approach to integrating mindfulness practice into your daily life—whether you’re navigating stress, managing difficult emotions, or simply looking to bring more presence and joy to your everyday experience.
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What You'll Learn
● Evidence-based mindfulness techniques to reduce stress, manage anxiety, and build resilience in challenging moments.
● Tools to gain clarity and insight into your thoughts and emotions, empowering you to respond with wisdom rather than react impulsively.
● Powerful practices like the RAIN method to work skillfully with difficult emotions, fostering greater emotional balance and self-compassion.
● Loving-kindness (metta) practices to deepen your connection with yourself and others, transforming relationships with kindness and understanding.
● Practical ways to integrate mindfulness into routine activities, making everyday moments more meaningful and enriching.
“Mindfulness is the invitation to come back out of the past and out of the future into the present moment and be here right now. It’s absolutely possible and doable.”
Diana Winston, Course Instructor
Discover the Power of Mindfulness Practice as a Daily Habit
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Course Overview
--- PART ONE ---
What Mindfulness Is—And How It Helps
▶️ 7 VIDEOS – 6 teaching sessions, 1 guided practice session
Discover the roots, science, and benefits of mindfulness in this foundational section. Explore what mindfulness truly is and why it’s a transformative practice for both mind and body.
--- PART TWO ---
Mindfulness Practice Fundamentals
▶️ 6 VIDEOS – 4 teaching sessions, 2 guided practice session
Learn the building blocks of mindfulness practice, including sitting and walking meditation, posture, and troubleshooting common challenges. Gain confidence in establishing a home practice that fits your lifestyle.
--- PART THREE ---
Working with Your Thoughts, Positive or Negative
▶️ 6 VIDEOS – 4 teaching sessions, 2 guided practice sessions
Learn the art of working with thoughts using techniques like thought labeling and the powerful “don’t believe everything you think” approach. Cultivate kindness through metta (loving-kindness) practices to shift your inner narrative.
--- PART FOUR ---
Working with Your Emotions, Positive or Negative
▶️ 5 VIDEOS – 3 teaching sessions, 2 guided practice sessions
Explore the RAIN technique to skillfully navigate difficult emotions with mindfulness, and discover how movement meditation can help release tension and ground you in your body.
--- PART FIVE ---
Mindfulness in Your Everyday Life
▶️ 7 VIDEOS – 4 teaching sessions, 3 guided practice sessions
Integrate mindfulness into daily activities with simple, practical exercises like STOP and mindful frames. Learn how to turn routine moments into opportunities for presence and joy.
What You'll Get
Lifetime Access to 3 Hours of Video Content
Learn at your own pace and return as often as you like, with downloadable content for easy access.
21 Teaching Sessions
Discover the fundamentals of mindfulness through teaching instruction from Diana Winston.
11 Practice Sessions
Put what you learn into action through guided mindfulness practice instruction from Diana Winston.
Bonus 15-Minute Daily Audio Meditation
An audio meditation to support your everyday practice.
Downloadable PDF Transcript Files
Read all course content in PDF format, and download for easy on-the-go access.
Downloadable MP3 Audio Files
Listen to all course content in audio format, and download for easy on-the-go access.
Enroll Today for Lifetime Access
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Give a second enrollment to a friend for free!
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About Diana Winston
Diana Winston is the director of UCLA Mindful, the mindfulness education center of UCLA Health, and the author of The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness. A sought-after speaker, Diana has been called by the Los Angeles Times “one of the nation’s best-known teachers of mindfulness” and currently consults on mindfulness initiatives worldwide.
She has taught mindfulness since 1993 in a variety of settings including hospitals, universities, corporations, nonprofits, and schools in the US and Asia. During her 17-year tenure at UCLA's Mindful Awareness Research Center, Diana developed the evidence- based Mindful Awareness Practices (MAPS) curriculum and the Training in Mindfulness Facilitation program which trained more than 500 mindfulness teachers worldwide. She was a founding board member of the International Mindfulness Teachers Association. Her work has been featured in the New York Times, NPR, Bloomberg, the Los Angeles Times, CNN.com, and in and in a variety of magazines, books, and journals. She is also the author of Wide Awake: A Buddhist Guide for Teens, Glimpses of Being, and the co-author, with Susan Smalley PhD, of Fully Present: The Science, Art and Practice of Mindfulness, and has published numerous articles on mindfulness.
She is considered one of the early founders of meditation programs and retreats for youth. Diana’s meditations are listened to worldwide through the UCLA Mindful, Happier, and Waking Up Apps and her meditations have become a feature of the California governor’s mental health website.
Since 2004, Diana has taught retreats at Spirit Rock Meditation Center in Northern California. She has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma. She is a graduate of Brown University. Currently, Diana’s most challenging and rewarding practice involves trying to mindfully parent her teenage daughter.