3. Mindfulness-Based Programs (with Teacher and Group)
In the previous part of this section, we introduced how to develop mindfulness through so-called self-help programs. We mentioned that, unlike standard mindfulness apps (see the first part of this section of the website for more), these programs have the advantage of being structured (typically 8 weeks with specific content, plans, and goals), based on research-validated interventions, and led by experts in the field. However, similar to standard mindfulness apps, these programs are often undertaken alone, without a group or direct contact with a mindfulness instructor. While this can be convenient, practical, and sufficient for many, participating in a "live" course with a group is the next effective step to advance further in practice.
What can participation in a mindfulness-based program with a group offer compared to self-help programs:
- Unlike self-help programs, these are programs with the highest amount of scientific evidence supporting their effectiveness (they are the most scientifically researched mindfulness programs).
- By sharing experiences with group participants, it is possible to inspire each other and support one another on the mindfulness practice journey.
- The kind, compassionate, and expert approach of a mindfulness teacher can help us better manage challenging moments, unpleasant experiences, feelings of "being stuck," and thus advance in our practice (more about the benefits of consultations with a mindfulness instructor can be found in the section "Do I need a mindfulness instructor?").
- The experience of shared humanity and the realization that we all have negative thoughts and emotions, and that we are not alone in our difficulties, is supportive and healing in itself.
- We can find friends with whom we can mutually inspire each other and continue to develop mindfulness together even after the course ends.
If you are attracted to mindfulness-based programs with a group, we recommend checking the websites of certified mindfulness teachers in your area to see if they are planning a similar course soon. If no instructor in your local area is offering courses, don’t worry. Many (if not most) provide online courses as well, which is also a very useful and proven way to conduct these courses.
What are the names of mindfulness-based programs?
In the Czech Republic, you will most commonly encounter:
- Mindfulness-Based Stress Reduction (MBSR)
- Mindfulness-Based Cognitive Therapy (MBCT)
- Mindfulness for Life (MBCT-L)
- Mindfulness: Finding Peace in a Frantic World (M:FP)
- Mindfulness-Based Compassionate Living (MBCL)
- Mindfulness-Based Relapse Prevention (MBRP)
Which of these programs do we currently offer at Masaryk University and who are they intended for? Let's explore them.
Mindfulness for Life (MBCT-L)
Mindfulness for Life (sometimes also Mindfulness-Based Cognitive Therapy for Life, MBCT-L) is an 8-week program offering all basic mindfulness exercises and cognitive-behavioral techniques for improving physical and mental well-being. It was created at Oxford University. It is a core program offered to the general public through the Oxford Mindfulness Foundation (mindfulness center in Oxford). It is an adaptation of one of the most research-validated programs called Mindfulness-Based Cognitive Therapy (MBCT). Unlike MBCT, which was originally created for patients with depression, MBCT-L is intended for a healthy population that is not currently suffering from a mental illness. Unlike MBCT, MBCT-L does not only focus on how to deal with recurring negative thoughts and depressive moods (in other words, how to treat the negative), but also on how to systematically cultivate positive psychological qualities such as gratitude, kindness, and compassion. It is an intensive program suitable for those who are willing to devote sufficient effort and time (about 30 minutes daily) to achieve lasting and sustainable change in their lives.
Who the program is intended for:
- Foreign (English-speaking) students of the Faculty of Medicine at Masaryk University.
- Motivated beginners who have no experience with mindfulness.
- People who have already completed one of the self-help programs (not a requirement), who wish to deepen and advance their mindfulness practice.
Course Characteristics:
- Length – 8 weeks (meetings once a week for 2 hours).
- Intensity – moderate.
- Content – 20-30 min mindfulness exercises, cognitive-behavioral techniques, group discussions, home practice.
- Format – live (in the seminar room at the Department of Medical Psychology and Psychosomatics of the Faculty of Medicine MU, or online via Zoom) with a group, under the guidance of a certified mindfulness teacher.
- Language – English.
- Credits – Completion of the program is awarded 2 credits.
- Price – free.
Where to Register:
- MU students can search for and register for the course Mindfulness for Life in the catalog of subjects.
Mindfulness: Finding Peace in a Frantic World
This 8-week course is a comprehensive introduction to mindfulness for those who seek ways to improve their mental well-being, reduce stress, and fully experience everyday life. Similar to the MUNI Mindful Minds and MUNI Healthy Minds programs, it is based on the book by Professor Mark Williams, "Mindfulness: Finding Peace in a Frantic World". Unlike MBCT-L, this course is less intensive. Individual sessions and home practice are shorter, and therefore the topics are covered more briefly and structured. The course can be an excellent starting point for people who currently do not have much time for longer practice and prefer a concise, didactically clear format over a more intensive exploration of their mind and self.
Who the program is intended for:
- Primarily for MU employees, but it is also possible for members of the general public to apply.
- It is suitable for beginners who have no experience with mindfulness.
- For people who have already completed one of the self-help programs (not a requirement), who wish to deepen and advance their mindfulness practice.
Course Characteristics:
- Length – 8 weeks (meetings once a week for 1.5 hours).
- Intensity – mild.
- Content – 10 min mindfulness exercises, group discussions, home practice.
- Format – live (in the seminar room at the Institute of Medical Psychology and Psychosomatics, Faculty of Medicine MU) with a group, under the guidance of a mindfulness teacher.
- Language – Czech.
- Price – the course is paid (details can be found in the specific course link provided below).
Where to Register:
- On the MU Commercial Center website: https://is.muni.cz/obchod/fakulta/med/mindfulness/.
In our ocean metaphor, mindfulness-based programs correspond to proper swimming. The support of the group and teacher helps us push off from the ground under the water, thus opening up a much wider field for exploring and understanding ourselves. We learn to "swim" actively in our own mind, emotions, impulses, and do so without being pulled down. Although we are not swimming extremely far from the shore yet, the very fact that we have learned to swim can be absolutely transformative. And now what? You’ve completed the course, you know how to swim, you clearly perceive the benefits of practice, and you are wondering what to do next? Set the sails, the ocean is waiting.
