Mgr. Michal Dvořák is a qualified mindfulness teacher. Four years ago, he went to UMASS Medical School (USA), where an 8-week mindfulness-based stress reduction (MBSR) program was created, and within two years he completed it in its entirety. He teaches what he lives: he regularly practices mindfulness and uses it in both pleasant and challenging situations that life throws at him. Mindfulness gives him peace, helps him manage stress, and calms his mind. In addition to mindfulness, he also deals with mindful eating - how to change unhealthy digestive habits and build awareness of why, how, and what we eat.
In today's interview, Michal and I talk about where and how to start meditating, how to observe the first effects of meditation, but also about digital detox and the impact of digital technologies on sleep and mental health.
Michal, when did you first come across the concept of mindfulness and what interested you about it?
At the very beginning, my mom told me about mindfulness, I was interested and I read a few books about it and I found it very interesting. I completed an 8-week MBSR (mindfulness-based stress reduction) course, which is, in my opinion, the best way to learn mindfulness and get it into your life. I was surprised that after just a few weeks I saw big changes – I was calmer, less stressed, I made more decisions based on my real needs.
How would you describe meditation to a complete beginner?
In mindfulness courses, we perform so-called mindfulness meditations. Simply put, we can look at these exercises as a type of mental training during which we develop our awareness of what we are experiencing. Thanks to this awareness, we are then able to better cope with difficult situations, be more attentive, and also enjoy what is happening in our lives more.
In practice, this might look like, for example, observing my breath moment by moment and returning to it whenever something distracts me (thoughts or sound). This practice develops not only mindfulness, but also non-judgment, kindness, or curiosity .
If I decide to start meditating, what should I start with?
I personally recommend starting with an audio recording that can guide you through meditation well . You can start with 10 minutes a day, for example. If anyone is interested, I offer 3 days of mindfulness for free on my website, which can be just such a good start . Interested parties receive an audio recording and information by email that will introduce them to the basics of meditation and mindfulness. You can register for this program (for free) here .
When can we observe the first effects of meditation on ourselves?
You can feel the immediate effects after each meditation. Sometimes it can be a feeling of calmness or relaxation, getting rid of a difficult thought, or for example, better attention. If we are talking about greater resistance to stress, changes can be observed after just one month.
Would you recommend that women who experience pain during their menstrual cycle include meditation to relieve pain?
Mindfulness also helps with pain management , so although I don't feel qualified enough for this topic, I believe that mindfulness can help here.
Proper breathing is closely related to meditation. Do you personally practice breathing exercises that you would recommend people include in their day?
Mindfulness meditation simply lets the breath be as it is. That is, the breath is not worked with directly, but rather used as an object to be noticed. Personally, I sometimes use Wim Hof's breathing exercises and can only recommend them.
Compared to other countries, mindfulness is still new in the Czech Republic. Which country should be an inspiration for us in this regard and what do you think is the reason for their success in this area?
I think this is generally related to the perception of mental health as a normal and important part of our lives. That is, it is common to go to therapy or otherwise take care of our mental health, and not just when we are not feeling well. I think this is largely due to the fact that mental health care has simply existed for longer in Western countries. People have had more time to get used to it and incorporate it into their lives. We can be inspired by, for example, the Netherlands and the United Kingdom, where 8-week mindfulness courses can be covered by insurance . In the USA, but also in other countries, it is also common to attend mindfulness courses, including at universities. On the other hand, I am not complaining. The interest in mindfulness courses in the Czech Republic among the public and companies is growing and growing.
It's been more than a year since the outbreak of the pandemic. Do you see any significant change in today's Czech population and their awareness of the importance of taking care of their body, soul, and mind?
This is difficult to assess because I naturally meet more people who perceive it this way.
Where I saw a bigger change was in companies that , thanks to the pandemic, realized that they needed to support their employees more so that they could better manage this difficult period . People in home offices very often worked more than at work. It was harder for them to set boundaries for when they should rest. So we focused not only purely on mindfulness, but also showed them more how to use mindfulness during the day, how to better resist various distractions, how to close the working part of the day, and how to better manage stress.
As part of your activities, you also address the topic of digital detox. Could you elaborate a little more on what digital detox actually is, who it is for, and how this method can help us?
It seems to me that more and more people are realizing that our attention is the most important resource we have. Thanks to attention, we can focus on what we want, remember things, but also be aware of what is happening in our lives . As Mr. Yoda said: “Reality is what you focus your attention on.”
I don't look at a digital detox just as spending less time with modern technologies, but mainly as a way to strengthen your attention and at the same time be more resistant to various distractions.
What is your opinion on the impact of digital technologies on sleep quality? Do you have any tips for us on how to prepare for sleep from the perspective of using digital technologies?
Mobile phones, tablets and computers worsen the quality of our sleep by up to 50%. This is partly because they emit blue light, which reduces melatonin levels. But it's not just that. By always having these devices at hand, we keep our heads busy right up until the moment we go to bed (sometimes we fall asleep with them). This makes us more exhausted and prevents us from calming down and relaxing before going to sleep, which disrupts our sleep. We then wake up tired, have difficulty concentrating, and are less resistant to stress.
So, it's worth it:
- Avoid contact with LED light (mobile phone, computer, tablet, etc.) 1-2 hours before bedtime.
- Reduce various stimulants: alcohol, coffee, strong tea (they should not be consumed at least 3 hours before bedtime)
- Calm down before bed, for example by reading a book. Practicing mindfulness can also help.
You regularly do stays in the dark. Can you describe to us how such a stay is done, to whom would you recommend this type of stay, and how often do you include it in your life?
For me personally, it is important to allow myself time once every six months when I am just with myself, without modern technology. How it works: the basis is very clear, a week in the dark in one room, where food is brought to you once a day. After a while, you will get a feel for such basic functioning in the dark (food, hygiene, movement in the room) and then all that remains is to "just" be with yourself. What is great about being in the dark is that you have nowhere to run from. The darkness de facto keeps you with yourself, with your thoughts, your desires, thought patterns ... This idea may sound scary to some, but it helps me go deeper, support my inner peace, kindness, trust... qualities that I can then rely on when I return from the darkness to normal life. I would recommend the dark to anyone who feels that they need to be with themselves and perhaps focus more on something that they are currently facing in their life and that is somehow difficult for them.
You organize a variety of mindfulness courses and treatments as part of your "bemindful" project. Which courses would you recommend to women and why these courses in particular?
The courses I teach are designed for both women and men. I was recently asked in an interview if women come to my courses for a different reason than men. I was going through the post-course questionnaires and found that the motivation is the same: better stress management, more awareness of your body, the ability to manage difficult emotions and thoughts, gain more confidence, develop mindfulness, or deepen your meditation practice.
I would personally recommend a few courses. The 8-Week Mindfulness Course - the course is made up of eight 2.5 hour sessions once a week and regular practice between sessions. Then there is the Monthly Mindfulness Video Course . Both courses offer a way to develop mindfulness while having guidance and support.
If you're interested in a digital detox, I'd like to recommend the monthly video course Digital Freedom here.
Thank you Michal for the great interview and we look forward to a joint live meditation this Sunday, May 16th at 8 pm on our Instagram profile @femvieorganic .
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