Příběhy Radosti (Stories of Happiness)

1. Objective 

"Příběhy Radosti" aims to help individuals achieve greater calm, perspective, and balance in their lives through mindfulness and meditation practices. They offer various services, including courses, individual programmes, corporate training and workshops.

1. Target Audience 

People who want to manage stress and cultivate mindfulness in their daily lives as well as companies and employees looking for mindfulness-based training to enhance workplace well-being and reduce burnout.

2. Implementation Steps 

   1. 4-6 breathing exercise

      1. Breathing in for 4 seconds, exhaling for 6

      2. Nervous system regulation, stress relief 

      3. No materials needed

   2. 3 minutes breathing space

      1. guided meditation exercise in which the point is to clear one’s mind

      2. A bell at the end of each minute accompanied by the question whether at that point your mind was clear

      3. the final thought is that we cannot switch off our minds, we can just learn how to let the thoughts pass and observe them - can be followed by a discussion about the topic

   3. Social media awareness tips

1.  Use it with purpose - breathe mindfully whilst using social media, keep in mind why exactly are you using it in the moment

4. Be(e) exercise

   1. Cover your eyes with palms of your hands and ears with your thumbs whilst making low pitched buzzing sound when breathing out

   2. Try to breathe out for as long as possible

   3. Notice the feeling of relaxation as the sounds make your thoughts less intrusive and less quiet

5. Body scan

1. Guided meditation focusing on each body part 

2. reconnection with ourselves and our bodies

(6) Mindful eating 

1.  Almond/raisin to each participant

2.  Guided focus on the smell, structure, texture

3.  Biting the first part and holding it in your mouth, then chewing slowly, noticing the changes of it as you slowly and mindfully eat

3. Required Materials 

   1. Bell

   2. Can be performed with aromatherapy elements or calming music

   3. Nuts, raisins

4. Links to Instructions/Visual Materials 

The main resources, photos and more detailed instructions are listed below:

Shared folder: Link

Web of Příběhy radosti: Link

Podcast: Link

5. Video Link

The videos of the sessions can be found under the following links:

Příběhy radosti session: https://drive.google.com/drive/u/2/folders/11TIEQZa72JEweQEU77Uf-KOTuFePxoRq