Erm, I think I can share the CD...I'll see if I can get my friend to put it on his server. PM me if you didn't get a copy from Seve.
Don't know what Languages are available as I think it just offers you the one your car is.
Update was super simple.
Firstly insert CD in to changer ( I loaded it in to the number 1 slot )
Hold down Setup and Return, then click SWUPDATE.
Then follow the prompts. I didn't have to select or deselect anything as it picked the correct options for me.