Tag Archives: positive psychology

Laughter yoga with fewer exercises and more laughter.

 

Why do YOU do laughter yoga? And how?

Nowadays, I never aim to make people laugh. The funny thing is that because of this, I find they laugh more.

The reason for this apparent contradiction, I reckon, is that I ‘begin with the end in mind’, to use Stephen Covey’s Habit 2 from his best-seller ‘7 Habits of Highly Effective People’.

For me, the ‘end in mind’ is for people to come alive and to experience union / connection, ie to experience the yogic benefits of laughter yoga.

In this approach, the laughter itself is secondary but because it is coming from a strong personal experience of connection, there is lots of it and it is genuine, natural, joyful & spontaneous.

The key in this approach is to use laughter yoga as principles rather than as a formula & set of exercises.

When we use principles rather than formula, laughter yoga becomes more fluid, more spacious, more spontaneous and also requires less practitioner effort.

For participants, it is more finely tuned to their specific requirements, is more natural and genuine, and specifically aims to allow everyone to find their own level.

It can also be pitched discreetly as a healing experience. Following from this, it means it can therefore be a richer and more rewarding personal experience, and, according to feedback, more enlivening – because the experience is all coming from the inside out.

Essentially, the principles can be reduced to spontaneous ‘playful presence’.

As everyone who practises ‘being present’ knows, this is an ever-deepening never-ending journey. Among other things, it requires an unflinching honesty, the shedding of skins and, especially, the willingness to FEEL.

If followed courageously, life keeps getting better.

Obviously in a short session, all you can do it touch on this, so to achieve this ‘playful presence’, it can be good to be facilitative rather than formulaic, and possibly not use any laughter yoga ‘exercises’ at all.
Why use them if you don’t need to?
Why use them if the laughter is happening naturally, genuinely and spontaneously anyway?

In this approach, laughter yoga is a process and an experience of coming alive and experiencing the joy of being alive – without laughter yoga ‘exercises’ but with masses of laughter.

I would love to hear your thoughts & feelings on this.

Laughter Facilitation Skills aka #laughteryogawithJoe 

 

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What can laughter yoga do for coaches?

Laughing and coaching – ever the twain shall meet?

There are many styles of laughter yoga, as there are of coaching. One key practice (which we explored recently at the SWCouncils conference) is a smiling practice.

This practice is based on a 1988 pencil-in-the-teeth experiment by Professor Frach and Associates which demonstrated the mood-lifting effects of smiling, and their longevity.
As soon as we start examining this, the potential application to coaching practices becomes clear – it is a fast, simple and effective way of shifting mood.

Mood-changing, emotional fluidity and resilience are part of an essential coaching toolkit.
These specific qualities are developed through laughter yoga practices, especially the solo practices.

Although laughter yoga is often considered a group activity – which is how it originated – it has evolved to become fluid and user-friendly in all circumstances.
Part of the practice becomes learning how to internalise these qualities, and learning to make them work fast and effectively.

The Laughter Facilitation Skills course ( #laughteryogawithJoe ) in Bristol, 7/8th October, focuses specifically on this aspect, among others.

At a recent (unrelated) training session, one of the delegates was a coach. She spends part of her working time travelling between clients. She had discovered, independently, that by gripping a pencil across her teeth and therefore having her face in the smiling position, she was in the best mood she could be by the time she reached her next client. This is the smiling exercise!

With a few additional tweaks, her toolkit expanded significantly, but it was great to come across someone who had figured this basic practice out for themselves.

Additional resources

www.joehoare.co.uk

#laughteryogawithJoe

 

 

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Laughter yoga: #laughteryogawithJoe – the Laughter Facilitations Skills course

 

What does this course offer Laughter Yoga leaders?

The short answer is it ‘teaches’ laughter yoga from the inside out. What this means is the laughter comes from a deeply experienced inner place – a place of natural, spontaneous, genuine joyfulness.

The key practice becomes one of accessing this natural joyfulness, and letting it out, letting it grow, and sharing it.
The ‘inside out’ approach works on its own, and as a complement to ‘traditional’ laughter yoga.

How is this different from other Laughter Yoga courses?

This question is most easily answered by previous participants. Here is one comment from Anne Parry, a Laughter Yoga Trainer:
“This training was different from my previous training, therefore complementary to it.  The weekend was more about principles rather than being prescriptive; and encouraged a gentler approach to introducing laughter……”

This comment is from Nic Walker who had no previous laughter yoga experience, and who now runs her own sessions:
“This wasn’t just about making people laugh but about a more mindful approach to life and wellbeing. He helped us choose to look for the humour, for the positive, to breathe and smile……I’ve now been running my own Laughter Room near Trowbridge for over a year, and doing corporate laughter and wellbeing events and it’s some of the most satisfying work I’ve ever done. I realise I don’t have to ‘make’ people laugh, but to give them permission to let go in a safe space, and they love it too.”

How can it help you?

The key to this course is it offers principles rather than prescription. This means that it adds to and complements your existing skills. Through this course you find new and unexpected ways of adding to existing exercises, effortlessly creating new ones, and being able to devise new ones on the spot.

I’d love to extend these skills to you too. Invariably they bring unexpected and unanticipated benefits – and delight.

For your next steps: there are two courses coming up, one in July (almost sold out) and one in October (earlybirds still available). There are special discounts for existing laughter yoga leaders (15%) and Retreaters / LFS ‘refreshers’ (25%)

I hope to see you soon.

For more general details and videos, head over to www.joehoare.co.uk
#laughteryogawithJoe

 

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Laughter yoga: how playful movement heals

 

Movement heals – the body can heal the mind.
Laughter yoga is playful.
Playful movement can break old patterns.
Laughter yoga can break old patterns.

At least once on every course there is a instance where an embodiment, movement, dance and/or physical playfulness exercise ‘breaks’ a mindset and helps someone free themselves from an old pattern.

Every time, this exercise is spontaneous, ‘in the moment’, done specifically for that particular person, with the whole group taking part and therefore supporting this liberation process. Magic happens and there are usually tears – tears of relief, of alchemy, of frustration transformed into freedom.

This light-heartedness is liberating.

True spirituality means not taking ourselves too seriously: Deepak Chopra Click To Tweet

In a recent example, someone was terrorised by their rigid high standards. They had to do a presentation and were beating themselves up about it not being ‘good enough’, even though they had been given specific permission to experiment and allow their exercise to flow in its own easy natural way. They were furious and frustrated with themselves – so I got them to start ‘walking’ how they felt. We all joined in. We all trudged along with them (supportively). With minimal encouragement they then started shrugging it off (so we did too). We all ended up gambolling like spring lambs, and the self-rage and frustration had gone.

‘The dance you are talking about was absolutely great. It gave me a chance to express the emotion and got it out of my system. It was incredibly helpful. It also gave me the idea of doing this during (my own) walk-and-talk sessions as it is very cathartic.’

So not only was it helpful for them individually (and therefore for all of us too), but she is going to pass it down the line in her own work.

What can we learn from this? Various threads that stand out to me include;

  • be playful – be physically playful, whether you use laughter yoga or not
  • be spontaneous – learn to trust yourself to follow your instincts ‘in the moment’
  • in a ‘first do no harm way’, take risks. In the case above, I had no idea what would happen, I just knew playful movement would help.
  • allow emotion. Don’t be afraid of emotion, just remember to encourage everyone to breathe & relax.

What are your experiences?

Courses to learn laughter yoga

Webinars to develop exercises spontaneously

A 2-minute video compilation

The book ‘Awakening the Laughing Buddha within’:
paperback
kindle

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Living passionately in ‘interesting times’ – how does laughter yoga help?

Do you remember the old Chinese curse: ‘may you live in interesting times’?
These times are with us now, so how can laughter yoga help?

I find three qualities are proving especially helpful – live passionately, take ourselves less seriously, and be more spontaneous & flexible 

  1. Live passionately.
    Laughter yoga uses laughter as a practice. It uses is as a yoga, to reconnect and harmonise.
    It energises.
    We breathe better. We oxygenate our blood. We improve our circulation. The net result is we feel energised. When we feel energised, we start to feel passionate.
    Whether done as alone or with others, it works.

‘Passion is energy. Feel the power that comes from focusing on what excites you’. Oprah. Click To Tweet

Passion sustains us when we encounter difficulties. It is empowering. It builds our resilience and helps us keep going when problems arise, as they always do. A regular and daily laughter practice actively boosts our ability to live passionately.

Keep doing this and you will become energised, you will experience how your passion follows your energy, and consequently you feel in better control of our life – even in ‘interesting’ times.

A basic practice is: breathe in, pause, smile, and in a good-natured way, chuckle as you breathe out – pause, feel.
Repeat.

A basic practice is: breathe in, pause, smile, and in a good-natured way chuckle as you breathe out - pause, feel. Repeat. #laughteryogawithJoe Click To Tweet

  1. Take ourselves less seriously
    While it essential to take what we do seriously, especially nowadays, it is equally important not to take ourselves too seriously. When we take ourselves too seriously, our ‘message’ becomes ‘heavy’ rather than ‘light, and so we undermine it. This is particularly jarring in laughter yoga where the aim is to promote joyfulness, connection and open-heartedness (among other qualities).
    To start taking ourselves less seriously, practice laughing at yourself.
    A basic practice here is to look in a mirror, remind ourselves of all our foibles, point at ourselves, and have a good-natured chuckle. Learning to laugh at ourselves is liberating for others as well as ourselves.

  1. Let go & be more flexible.
    When the facts change, I change my mind. What do you do, sir?” John Maynard Keynes.

Changing our mind can be a tricky skill to master, yet it is essential if we want to be resilient, deal with stress well, and adapt properly as life changes around us. One easy way is regularly to ask ourselves ‘What if?’
It is a useful exercise to imagine circumstances being different, reversed, in a different order – just to see what insights occur to us, and therefore how we might do things differently.

‘Learning is not compulsory. Neither is survival’ W. Edwards Deming Click To Tweet

When we feel energised and passionate, it is easier to start imagining the previously unimaginable without feeling too threatened. When we approach this reviewing process as a game and engage with it playfully, it becomes easier to be open-minded and consider new ideas and possibilities.

A quick and easy way to become more playful is to move around playfully. We become energised when we spend a few moments being physically active, and combining this with playfulness moves us quickly into an open-minded and creative space. If you’re not sure how to, think of Monty Python’s Ministry of Silly Walks?

The value of this flexibility, in combination with passion and playfulness, is it helps us adapt more easily as life changes, which is why laughter yoga is an effective tool for contemporary living – just keep practicing.

Useful links

www.joehoare.co.uk

Smiling is good for the heart

Laughter and mood change

 

 

 

 

 

 

 

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Why laughter yoga is good for your mental health

 

‘I feel better’

This is the most common reply I get to the question ‘how do you feel when you laugh?’, and the reason is because there’s magic in laughter.
When we laugh in an open and good-natured way, we are experiencing a moment of joy, of present-moment awareness, and quite possibly exuberance. In such a moment, we are enjoying our life, so we feel better.

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This experience is the antidote to stress, anxiety, worry and worse. Psychologically, it builds our resilience because feeling good is an empowering experience. ‘Feeling better’ feeds our resourcefulness and helps us deal better with life’s challenges. It improves our mental health, and gives us a more positive and optimistic outlook.

Be optimistic. It feels better. The Dalai Lama Click To Tweet

Fortunately, optimism is a quality we can all develop. Psychologically, we need to go through a process where we challenge our non-optimistic thoughts and feelings, and based on our own experience, replace them with more realistic and accurate ones. This is proven current psychological practice and at the heart of several approaches to improving mental health.

Laughter yoga helps these processes. There is a simple laughter yoga exercise which involves smiling. In this exercise, you smile a genuine and good-natured smile for 10-15 seconds, ideally at yourself in a mirror. Doing this usually requires a psychological shift because to keep your smile genuine (ie not false and insincere), you have to you take control of your mood and put it into a good-natured state. This is brain-training, and can be transformative.

‘What I have learnt …… is being able, at any moment, to choose to enter the state of having a genuine warm smile and that this has a transformative effect on me.  It is as if I have found the last piece of a jigsaw, which holds everything together, a magic key which enables me to access, without effort, those qualities that I have been ‘working’ towards.’

Laughter yoga is often thought of as a group activity, and it usually is. However, as with almost every other practice, it is one that can be on your own too. Learning to keep the practices going when on your own allows the benefits to deepen and grow.

‘On the first day I woke up with a headache with general cold symptoms and was reluctant to start. Even though I felt ridiculous, I still smiled and by the end was genuinely laughing; it was a great start to the day ……. It’s amazing how such a simple task can have a positive effect on your day.  By the end of the week I did feel slightly happier and found that any task I was going to do post exercise became easier.’

So, even on our own we can use laughter yoga to improve our mental health.

However, laughter yoga is also a group activity. When we do our laughter yoga in a group, it builds connection. One of Dr Kataria’s great insights at the outset of laughter yoga was that when we connect with someone else while doing laughter yoga, we become more playful and spontaneous and therefore even more good-natured.

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Connection is an antidote to loneliness. Because loneliness is a major contributor to mental ill-health, the group activities of laughter yoga also help promote mental good health.

But there is much more to laughter yoga than just the psychological aspect. Laughter yoga is a mind-body / body-mind activity. It also uses physical activity and exercises to energise us, and to help us engage with our innate playfulness. The mind-body / body-mind quality helps activate the biochemical changes on several levels simultaneously, and these changes have been shown to have benefits that can last up to 24 hours. All we need do is keep topping up the benefits.

‘People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.’ Zig Ziglar Click To Tweet

I myself have used laughter yoga smiling exercises for years. I use them at the start of my day, every day. The most straight-forward benefit I have noticed is that morning grumpiness has been banished. I do the exercise until I feel my mood access a good-natured state of mind, and I feel that experience through my whole body. I do this exercise particularly when tired, sleep-deprived, ‘rough’ or under pressure because exactly as one my clients commented, I too have ‘found that any task I was going to do post exercise became easier.’

Here is the exercise I do and recommend:

  1. As early as possible in your day, smile warmly and genuinely for at least 10-15 seconds. (This takes a small amount of focus and persistence.)
  2. Even better is to do this exercise in a mirror so you’re smiling at yourself. If you find this too difficult at first, just do the simple smiling. It’s the 10-15 second aspect that’s important.
  3. At the end of your day, repeat this exercise.
  4. Before going to sleep, write down 3 things you’ve appreciated and/or been grateful for today.
  5. During the week, please be on the lookout for signs that life might be going better. These signs can be easy to miss: an unexpected feeling of comfort; feeling more relaxed in a previously stressful situation; some enjoyment; thinking differently. However small, keep alert for these indicators that life is going better, and write them down.

I hope this simple laughter yoga exercise has the same benefit on your mental health as it has on mine and thousands of others.

Please ask if you have any questions.

www.joehoare.co.uk

 

 

 

 

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3 profound benefits of laughter yoga

 

I love describing things in the simplest way possible, and the benefits of laughter yoga can be described in 3 ways:

  1. You feel better
  2. You are better
  3. You do better.

You feel better. ‘I feel better’ is the most common reply I get when I ask people how they feel when they laugh.
‘Feeling better’ is at the heart of our human experience. It is perhaps the most important quality we can experience because when we feel ‘better’, life is ‘better’.

Feeling better, in a life-affirming and constructive way, can be achieved even in difficult circumstances. There are many stories of people who managed to laugh and feel better even in life-threatening ones.

‘Man never made any material as resilient as the human spirit’ (Bernard Williams). Laughter yoga practices activate resilience by giving us the means to improve our mood and activate our zest for life at any moment we choose.

Life feels better with laughter yoga #laughteryogawithJoe Click To Tweet

 

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‘Vedant has really taken what you said on board and now everyone at our hospice is doing their 15 second smiles morning and evening.
The patients respond really well to such a simple device – it is lovely to see the effect it has.’

You are better. The list of health benefits gets longer every day. These benefits are physical, emotional, psychological and spiritual.

In their simplest form, the benefits occur because laughter yoga is a pain-relieving and energising practice. Its wholesome, life-affirming qualities energise us if only because we have more oxygen in our system, and well oxygenated blood is a life-enhancer. The overall cardiovascular benefits underpin our ability to be healthy on many other levels.

‘Laughter is internal jogging’ (Norman Cousins)

Our tolerance threshold for physical pain increases as a result of laughter yoga and laughter generally. This benefit spills over to emotional and psychological pain. We benefit because we communicate and connect better with others, and when we replace isolation & loneliness with connection we experience a healthier, happier and longer life.
‘The smiling practice technique you teach has transformed my life and I rarely walk around with a growly face these days.’

We can all learn to laugh more, and we become measurably better.

You do better. Laughter yoga is a mindfulness activity, and consequently we experience the benefits of mindfulness even though we’ve accessed it in a different way. Among the many benefits of mindfulness, and hence laughter yoga, are the ability to prioritise better, think more clearly & calmly, experience less exhaustion and greater job satisfaction.

An additional benefit laughter yoga brings to our activities is energy.
‘Thank you for your contribution to our team meeting. Our goal to encompass stress relief, team building and fun was certainly achieved.’

Because of its core cardiovascular benefits, coupled with the mood enhancement, we have more energy to bring to our activities. This energising aspect inspires and enables us to do better.
‘By the end of the week I did feel slightly happier and found that any task I was going to do post exercise became easier. I was able to write up lecture notes quicker and found it helped clear my mind and thus, improved my cognitive ability.’

Whether practiced alone or with a group, these are some of the benefits of laughter yoga.

If you have enjoyed this blog, please share it. Thank you.

Further resources include:
Laughter Yoga with Joe

Laughter and pain

Action for Happiness

Choosing happiness

Benefits of laughter

Bristol laughter club 

Laughter Yoga

laughter-yoga

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Laughter yoga tips for effortless laughter

Effortless laughter.

It’s a vibe thing.
When you yourself feel it, you transmit it, effortlessly.
The knack is to feel it, genuinely & authentically, in your core.

‘It’, of course, is good-natured warmth. ‘It’ is also joyfulness.

It is also acceptance, the acceptance of our inner dark and light, of our sorrows as well as our joys. It is the ability to cry as well as laugh.

‘It’ takes practice. The practice is endless, but it gets better. Life becomes more joyful.
Is this a good reason to practice?

Laughter yoga is wonderful for this. There is a great practice, of laughing at oneself. The practice of being able to laugh through, at & with our ‘story’ is very profound. It is liberating because it puts us increasingly at ease with life and all it brings – the downs as well as the ups.
You practice laughing no matter what you’re feeling.
It is the equivalent of keeping breathing, no matter what you’re feeling. Just keep breathing.
After all, isn’t a laugh just a type of out-breath?

When we have learnt to laugh like this, people sense it. It allows them to laugh more easily, effortlessly even. This inner freedom, the freedom referred to by Marianne Williamson in her memorable Our deepest fear‘ quote, gives others permission to feel more expansively too. When this is done in a space that allows and encourages good-natured  connection, whether in a laughter yoga/wellness session or in fact any other session, effortless natural spontaneous laughter often occurs.
It usually occurs.
In fact, it almost invariably occurs.

If you run any kind of ‘laughter’ sessions, this is a very good skill to learn.

As a personal practice, it is extremely liberating.
It is another one of these ‘simple but not easy’ practices, and like all such practices, it is potentially life-changing in a good way.

The underlying reason for this effortless laughter involves being present and experiencing the joy that simply being alive can offer. When we are able to relax into the ‘now’, it is usually a joyful experience, and in this state, good-natured laughter easily and naturally bubbles up.
This applies as much as a personal practice as a group skill.

Are these good reasons to learn it?

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Useful links include:

group laughter skills (webinar)

group laughter skills (course)

personal practice (book)

general information

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Walk and smile. Smile and walk (happiness tips, vol2, #2)

 

Walk and smile. Smile and walk.

In his sadly brief life, Kierkegaard said ‘Above all, do not lose your desire to walk’.
(His full quote is below)

I like to walk and smile. In fact I have a mantra: ‘Walk, Breathe, Smile’.

Three significant factors that the increasing amount of research into lifelong brain health (and ageing better) shows is first, how we can keep learning all our lives, and secondly, how we can learn new practices by repetition, how hugely we all benefit from walking.

The power and effectiveness of smiling comes up time and again. Almost any set of happier living tips nowadays includes smiling because it is such an easy and immediate way of improving our mood. What is not always appreciated or mentioned is that we can use smiling as a practice.

We can all learn to smile more. We can teach ourselves.
There are enormous benefits from walking more. If we are motivated enough to walk, we can introduce the smiling practice too. They are great practices to combine.

I’ve written about smiling practices in previous blogs. Basically, you soften your facial muscles (which incidentally makes you much more attractive and produces instant beautification).
As you deepen your own practice, be alert for the feeling of the smile. Move your awareness away from your eyes, mouth and face and focus instead on the inner quality of your smile. Focus in your chest and heart.
Feel.

Time and again I take clients through this awareness process so they become aware of the vibrational quality of their smile. They become aware this emits a welcoming quality.
In trainings and workshops, it is fun and revealing how easily we pick up on invisible signals. We all sense mood more readily than we sometimes realise.

Walking is an excellent opportunity to practice this. Walking, and especially connecting with nature, is a general feelgood activity in its own right and experience has shown me repeatedly that it can be very easy to add a smiling practice into it.

Among other things, it makes the walk even more enjoyable. This combination adds to Kierkegaard’s list of benefits.

‘Walk, Breathe, Smile’.
I hope you’ve fund this interesting and/or helpful. If so, I very much appreciate all shares.
Thank you.

Also, all comments are welcome.

To take your own journey further in conference / team / workshop / one-to-one sessions, and /or for more information, please visit
www.joehoare.co.uk

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Happiness tips, vol 2, part 1. Want to feel the joy? Learn to feel.

 

It’s all about feeling.

Laughter yoga helps us feel. Laughter yoga helps us feel happier, even when it hurts.

Sometimes, though, there is an expectation that laughter yoga will make us feel happier instantly. After all, the eminent psychologist William James observed ‘We don’t laugh because we’re happy, we’re happy because we laugh.’

Time and again, I have found his observation to be true – with a caution. Sometimes we have uncomfortable feelings we have not acknowledged. Sometimes they need freedom and to be released. This cannot happen without being prepared to feel the uncomfortableness.
Sometimes this hurts.

How does laughter yoga help?

‘Remember to breathe’ is advice we’ve probably all heard numerous times.
In laughter yoga, it becomes ‘remember to laugh’.

Because laughter practices are life-enhancing and energise our zest for life , they generate a cushion to help us through our uncomfortable feelings. They can help us ride any pain associated with our uncomfortable feelings.
After all, a laugh is simply a form of breath.

Like many practices, these are simple but not easy. The knack is to keep going. That’s where the benefits are.

There is a difference between experiencing this in a group or as a personal practice.
When running groups and workshops, we have to be alert and allow people space to experience their own feelings. This involves well-developed group and facilitation skills.

As a personal practice, we have to be alert to any additional resources we need. Whatever additional resources we need, the laughter yoga personal practices help.

So laughter yoga can help provide us with the resources we need to deal with the feelings it reveals.

Simple, but not easy.

Start practicing now?
Breathe in, hold your breath for 3 seconds, smile, and exhale with a good-natured chuckle.
Repeat at least 3 times.

Keep at it.

Useful links include:

Practices (book/audio)

zest for life

laughter yoga with Joe

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