A calmer and happier life, thanks to a proven program since 1979

Mindfulness is a technique of perceiving the present moment that significantly reduces stress, improves attention, and improves psychological well-being. You can find more about mindfulness here. With the MBSR (Mindfulness-Based Stress Reduction) program, you will experience what this revolutionary method brings and will easily master it.


MBSR (Mindfulness Based Stress Reduction) Program

is an 8-week mindfulness program focused on stress reduction. You will experience the course following the methodology developed by Jon Kabat-Zinn in the 1970s at the University of Massachusetts, USA, including recommendations and updates from the international EAMBA organization. I am a Qualified MBSR Teacher. I have received my qualification from the Present Mind Institute with leading European mindfulness experts – Lot Heijke, Petra Meibert and Günter Hudasch.

In the course, you will learn techniques and exercises to increase your mental resilience and overall sense of well-being. Benefits that are empirically proven and that you can experience by taking the course:

Stress reduction
Reduction of anxiety and rumination (constantly recurring thoughts)
Improved ability to focus and creativity
Improved functioning of the immune system
Lowering blood pressure
Increase feelings of calm and contentment (even studies show that the contentment centers in the brain are more active)
Better self-awareness of your emotions and automatic reactions (before you “take off” or react “like you always do”)



Whether you want to experience more well-being at home, manage your workload better, or feel better overall, MBSR gives you the tools you need to handle the demands of today’s world with greater ease and (self-)awareness.


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↓ Current dates. FAQ ↓


When is the MBSR course right for you?

  • when you believe that positive change can be achieved through long-term mind-body training (mindfulness and mindfulness yoga)
  • if you want to better manage stress and experience more peace, and use your inner resources to increase your mental resilience
  • when you want to learn to deal with distracting and repetitive thoughts or to better focus on the present moment
  • you can set aside 40 to 60 minutes a day for yourself to practice mindfulness and attend 9 group sessions


When is it not possible to attend the MBSR course?

  • you do not have the capacity to set aside 40 – 60 minutes a day for mindfulness practice (the most important part of the course)
  • you cannot attend all 2.5 hour group sessions (8 times) and the full day meeting (once, on a weekend)
  • you have an acute addiction to drugs or alcohol
  • you are in the acute phase of mental illness
  • you are currently undergoing therapy with a psychologist who has not recommended your attendance (for example, because of the previous point, visits to a psychologist or therapist alone are certainly not a barrier)
  • you are suicidal or self-harming
  • you have other serious health problems that would significantly limit your participation in the course (appropriate consultation before the course to discuss whether participation is possible in this case)



Information on the next MBSR course

Course price: 5900 CZK (students and pensioners 3900 CZK)

Price note: If cost is the only barrier to participation in the course and beyond your means, we can discuss your options and set the price individually. It is possible to pay the course fee in several payments, everything is negotiable.

Currently only programs in Czech are scheduled, see here. For English led programs please write to info@vaclavtoman.com

Venue: online ZOOM (full day meeting in the 6th week will take place offline in Prague) / offline

Other dates in Teplice, in Prague are planned.

For more information on the course or to apply, please fill out the contact form below or email to info@vaclavtoman.com


💡 To experience less stress, to be less frazzled, to not think about work when we get home from work and want to enjoy your free time or to simply be able to live the day in calmness, here and now and be able to relax, to let go of tension. These are not unrealistic wishes. It’s a consequence of using mindfulness. I went through the course myself as a participant in 2017 and I am grateful for the skills it has given me that make me happier, calmer or able to manage my emotions better. These techniques are available to you too.

Václav Toman, course instructor


↓ FAQ ↓


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Frequently asked questions (FAQ)

Is the course challenging?

Yes and no. The techniques in the course can be mastered by anyone and are simple to perform. You only need 40 to 60 minutes a day to practice. That is where the difficulty of the course lies for some participants. In other words, if you can find a few minutes a day, the course is for you, and it can be taken by everyone – a high school student, a retiree, or a person of working age (except for certain restrictions – read above When is it not possible to take the MBSR course?)


How is it possible that the course has such great results?

The fact that the course has such great results is not because it is a “miraculous method”. First of all, it must be said that the course uses useful and scientifically proven techniques (the course has almost half a century of empirical experience and satisfied participants worldwide, confirmed by many researches regarding the benefits of MBSR for the human psyche and physiology). The great results of the course are then due to the combination of the use of these techniques that we teach you on the course, which take us out of the mode of constant thinking and ruminating (repetitive, mostly negative, thoughts) and lead us to the ability to be aware of the present moment, along with the fact that the techniques in the course need to be given the necessary time (40 to 60 minutes a day, either in meetings or in home practice outside of meetings for 8 weeks).


What materials will I receive for the course?

You will receive home practice recordings that make home practice easy to do (just set aside the necessary time for it, max 40 to 60 minutes per day), as well as a participant’s guide for each of the 8 weekly meetings. In addition, we always try out the home exercises first in a group meeting. There is nothing to worry about.


Is the online course less valuable?

No. The effectiveness of the online course is comparable to the face-to-face course, so it is equally valuable. Conversely, it may suit some people better (eliminating the need to commute to meetings, some people feel more comfortable in the safety of their home than in a group, etc.). With an online course, it is just important to make sure you are relatively quiet at the computer for the entire meeting (2.5 hours, once a week) so that you are not disturbed by other family members, colleagues, roommates, etc.


Do you have any other questions?

Email info@vaclavtoman.com and I’ll be happy to answer them.