2. Self-Help Programs
As we learned in the previous section, some mindfulness apps and books can be a very useful first taste on our mindfulness journey. However, we also noted that they have their limitations, such as the inability to share your experiences with a teacher and a group (more on this in the next section), or the risk of experiencing mindfulness only at a surface level and missing the opportunity to understand and utilize it more deeply. If you are eager to take the next step in your practice, participating in some so-called self-help programs might be a good choice.
What do self-help programs offer in addition to commonly available apps and books?
- The opportunity to try and experience mindfulness practice through a carefully prepared, structured 8-week program with a clear structure and goals (thus not just more or less random tasters of practices).
- An accessible and engaging step-by-step approach to introducing what mindfulness is, how it works, and how it can benefit our mental health.
- They provide a specific guidance on how to develop and apply mindfulness in your life.
- Based on research-supported programs.
- They are led by certified mindfulness teachers who have completed several years of training at Oxford.
Our center has created a total of three such programs. They are intended for the following groups:
- Students and staff of Masaryk University (MUNI Mindful Minds program).
- Insured individuals of the Military Health Insurance (VoZP) (MUNI Healthy Minds program).
- People with oncological conditions monitored at the Masaryk Memorial Cancer Institute (mindfulness program in MOÚ MindCare).
If you do not belong to any of these groups, have no worries. At the bottom of the website, we have prepared a special section with useful tips on how to find similarly structured self-help programs on the internet and in books.
MUNI Mindful Minds
This e-course is based on the bestseller "Mindfulness: Finding Peace in a Frantic World," written by Professor Mark Williams. It is a very accessible, engaging, and practical introduction to mindfulness. The course teaches how to cultivate the ability of mindfulness and how to use this ability to improve well-being and resilience to stress in university life. The course is led by Rastislav Šumec.
For whom the program is intended:
- All students and staff of Masaryk University (free of charge).
- Suitable for beginners with no prior experience in mindfulness, as well as for those who have already tried it and wish to deepen their practice.
- For people who prefer a program they can go through independently, at their own pace, instead of participating in a group.
Course characteristics:
- Duration – 8 weeks.
- Intensity – mild.
- Content – videos, audio recordings, articles.
- Format – online, self-study through an interactive syllabus in the Masaryk University Information System.
- Language – English.
- Credits – completion of the program is not awarded credits.
- Price – free.
Where to register:
- Students and staff of MUNI can search for and register for the MUNI Mindful Minds course in the catalog of subjects.
MUNI Healthy Minds
MUNI Healthy Minds is an e-course based on the book and program by Professor Mark Williams, "Mindfulness: Finding Peace in a Frantic World." It uses principles of mindfulness and aims to reduce experienced stress and improve personal feelings of happiness and satisfaction. The course is led by Miroslav Světlák and Alena Lašková.
For whom the program is intended:
- Insured individuals of the Military Health Insurance (VoZP) aged 18 and older.
- Suitable for beginners with no prior experience in mindfulness, as well as for those who have already tried it and wish to deepen their practice.
- For people who prefer a program they can go through independently, at their own pace, instead of participating in a group.
Course characteristics:
- Duration – 8 weeks.
- Intensity – mild.
- Content – videos, audio recordings, articles, supportive notifications.
- Format – on a smartphone via the Slack app.
- Language – Czech.
- Price – free.
Where to register:
- Insured individuals of VoZP can register on the VoZP website https://www.vozp.cz/prispevek/muni-healthy-minds.
What is the difference between MUNI Mindful Minds and MUNI Healthy Minds?
The programs are very similar in content. The main differences are in the target population and the language. While MUNI Mindful Minds targets students and staff of MUNI and is in English, MUNI Healthy Minds targets insured individuals of VoZP and is in Czech.
Mindfulness Program at MOÚ MindCare
MOÚ MindCare is a research-based program for the development and support of mental health and life satisfaction. The project was created for cancer patients at Masaryk Memorial Cancer Institute (MOÚ). Currently, a study is being conducted at MOÚ to examine its effectiveness on mental and physical health in people with cancer. It includes a total of three carefully prepared psychological programs (so-called "arms") – one of them is a program dedicated exclusively to mindfulness. The mindfulness program is led by Rastislav Šumec and is conducted in Czech and Slovak.
For whom the program is intended:
- Cancer patients at MOÚ with any diagnosis and at any stage of the disease.
- It is also suitable for those who have already undergone treatment at MOÚ.
- Suitable for beginners with no prior experience in mindfulness, as well as for those who have already tried it and wish to deepen their practice.
- For people who prefer a program they can go through independently, at their own pace, instead of participating in a group.
Course characteristics:
- Duration – 8 weeks.
- Intensity – medium.
- Content – videos, audio recordings, articles, supportive notifications.
- Format – on a smartphone via the MOÚ MindCare app.
- Language – Czech and Slovak.
- Price – free.
Where to register:
- MOÚ patients can find more information about registration at https://www.mou-mindcare.cz.
Didn't find yourself in any of the groups for the above programs? No problem. Here are some specific tips for inspiration:
- The 8-week Mindfulness-Based Stress Reduction (MBSR) program is available for free in English on the Palouse Mindfulness website https://palousemindfulness.com.
- The book "Mindfulness: Finding Peace in a Frantic World" by Professor Mark Williams also guides you step by step through the this self-help program.
- The book "The Mindful Way Workbook" by Teasdale, Williams, and Segal is an excellent manual and guide for the 8-week Mindfulness-Based Cognitive Therapy (MBCT) program.
If we return to the ocean metaphor, self-help programs correspond to clear steps towards the ocean. Graduates of these programs wade in slightly deeper water, allowing it to reach about waist-high. Their mindfulness experience is more intense, yet they still remain within the comfort of the nearby shore. Below the surface, their feet are still on the ground. Do you feel ready to move further and go for a swim? Excellent! In the next section, you will learn what such a journey might look like.
