+reduce the negative effects of stress +increase focus and productivity +improve outcomes in all areas of life
Wisconsin Historical Society
Bootstraps AND Belonging
Introduction
John Wayne is beloved in Wyoming for his self-reliance, his confidence and courage, his stamina and work ethic. But his character only tells half the story. Wyomingites also value working together, cooperation, and neighborliness, as we’ve shown with barn-raisings and community fundraisers and county fairs for more than 130 years.
In this training program, made possible through a grant from the federal Substance Abuse and Mental Health Services Administration orchestrated by the Wyoming Department of Health, we’re going to build on what we’re rightfully proud of in this state – our John Wayne-worthy self-reliance – by adding tools to reduce stress and avoid burnout. And we’ll also show you how focus and awareness, human interdependence and social connections strengthen your resilience.
If you can breathe, you can benefit.
Getting Started
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Scientific research shows that mindfulness works. We give you a sample here, along with resources for those who want to take a deeper dive. Get ready to experience this training, because we are not asking you to memorize anything or achieve a passing grade. You’re the only one who can measure your progress. You are, as we like to say, a research study of one. You could skip all of the narrative we present here and simply do the practices, with no understanding of why they work on a biological basis, and you will notice results.
A Moment to Arrive
Before you begin the training, we recommend you try A Moment to Arrive. This means taking a minute to complete three deep, intentional breaths, allowing the brain to clear the short-term memory of the preoccupations hogging valuable space in there. Silence your phone and computer notifications and when you’re ready, press the play arrow below and follow the instructions for a Three Deep Breaths practice.
Training Units
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Unit 1
Focus & Attention
The Dangers of Distraction
Neuroscience and Mindfulness
Simple Workouts for Your Brain
Unit 2
Self-Awareness —
Your Superpower
Noticing Internal Experiences
Disarming Emotions
Fact vs. Fiction
Unit 3
Outlook & Purpose
Inner Critic to Inner Mentor
Replenish Inner Energy
Connect with Your Purpose
Unit 4
Connection & Compassion
The Science of Connection
Cultivating Human Capacities
Kindness as a Strategy