We held an informal Impact Data Chat focused on Inner Wellness at the Katapult Future Fest 2024.

Below is a list of resources from the conversation. Please feel free to share other tools we should add and we will continue to update this.

Research and research centers

• Jon Kabat-Zinn’s “mindfulness-based stress reduction” programme  
• Inner Development Goal Foundation and toolkit
• Role of breathwork and meditation in getting us into a state of inner balance and happiness. https://www.mdpi.com/2076-3425/13/12/1612
• 5 minutes of breathing, “cyclic sighing”, reduces stress and anxiety, engages parasympathetic nervous system, and produces more energy, peacefulness and joy - Stanford research by Andrew Huberman and David Spiegel (2023)
• Marc Brackett - Yale Center for Emotional Intelligence
• Role of mindfulness in supporting resilience and positive wellbeing
• Focusing on the present moment, in a deliberate, non-judgemental way
• Oh, Pawar, and Servez (2022) Findings: “When confronted with challenges, those who practice mindfulness have a more optimistic outlook on their lives and are less likely to struggle with mental health issues.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9811678/
• Positive impact of nature on our wellbeing and health
• Green space, e.g., forest bathing-blood pressure reduction, stronger immune system and mental health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC658917
• Blue space, impact of gazing or living near the ocean on mental health
• Higher sense of purpose associated with lower risk of chronic conditions and premature mortality, better health behaviors (Kim, Shiba, Boehm, Kubzansky, 2020)

Books

• Braiding Sweetgrass:  Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants by Robin Wall Kimmerer
• Permission to feel by Marc Brackett
• The myth of normal: trauma, illness and healing in a toxic culture by Gabor Mate
• The 5 languages of love by Gary Chapman
• Read Brene Brown books: Atlas of the Heart, Dare to Lead, Daring Greatly
• The Gene Keys: embracing your higher purpose by Richard Rudd

Practices

• Gratitude journal
• Meditation
• Yoga
• Breathwork (Cyclic sigh, Ocean breath)
• Sauna
• Icebathing
• Qi Gong
• EMDR
• Quantum healing
• 10-second hugs
• Making music (singing, playing an instrument, rhythms, etc)
• The practice of starting meetings, stating your values

Contemplations/Framing

• Contemplate thoughts and feelings before accepting them
• Consider choices against short term fulfillment and long term happiness
• Replace regret with learning and change
• Happiness is in the moment
• Stop chasing, stop running, stay.
• Happiness is being in the moment, nature and feel the unconditional love for myself
• Create roots
• My breath is my anchor, remind yourself to breathe. Acceptance and safety in your thoughts
• Focus on a point ahead of you and count backwards from 100
• Elevation, play, music, nature smell
• Take a dive in the sea
• Dancing
• The daily stoic + contemplating
• Watching and listening to nature
• Sound of silence, appreciation of all silence
• Pick rocks
• Gathering places, like Morning beat