Laugh for the Health of It! HOWDOYOUFEEL?

TomeasuretheimmediateeffectsofLaughterYoga

Occupation:City/Statewhereyoulive:STRESS:#1Before:Doyoufeel:___notthatstressed___stressed___reallystressed#3After:Doyoufeel:___notthatstressed___stressed___reallystressed

Pleasecirclethenumberthatbestreflectsyourfeelingsforeachoftheitemsbelow:

#2BEFORE Usingascaleof1-10

(1=lowest,10=highest)#4AFTER Usingascaleof1-10

(1=lowest,10=highest)Enthusiasm 12345678910 Enthusiasm 12345678910Energylevel 12345678910 Energylevel 12345678910Mood 12345678910 Mood 12345678910Optimism 12345678910 Optimism 12345678910Leveloffriendshipwithgroupmembers

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Levelofmusclerelaxation

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Levelofmentalrelaxation

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Abilitytolaughwithoutareason

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12345678910#5PleasebrieflydescribeyourexperiencedoingLaughterYogatoday.___Youmayusemycomments!___Useanonymously___Usemyname:_____________________________

©217SarahRoutman

Contraindications:

• Advanced (bleeding) piles • Any kind of hernia • Any persistent cough • Anything with acute symptoms • Epilepsy • Heart disease • High blood pressure • Incontinence of urine • Major psychiatric disorders • Severe backache • Having undergone surgery within the last 3 months

*If in doubt, check with your doctor!

J ALWAYS BE SAFE

J DO WHAT FEELS GOOD & COMFORTABLE

not to be confused with….

‘Life begins at the end of your comfort zone’ -Neal Donald Walsch

©2017SarahRoutman

CreateYourOwnToolboxofLaughter

Youcanlaughwheneveryouwant.intentionallaughtergivesyouthesamehealthbenefitsaslaughingwhensomethingisfunny.Youacthappytofeelhappy(fakeittillyoumakeit).

Laughterisaninstantvacation.’–MiltonBerle

Laughtercanhelpyouchangetoamorepositiveperspectiveonlife’schallenges• Visualization:closeyoureyes&imaginethehappiestpersonyouknow.Howdothey

move?Copythemovementsthatyousee–therearestudiesthatshowthatifyoudothosethings,youwillFEELhappier.

• Exercise:

o Thinkaboutstressorsinyourlife:Whatdoyoudread?Complainabout?Whatpainfulmemoriesdoyouhave?Whatirritatesyou?

o Makealistof5thingsêêCreateyourownexercises!(it’seasy)STRESSOR +Laughter LaughterExercise1. 2. 3 4. 5. EX:Upsetbyrushingduetobeinglateallthetime.

Laughasyouimaginehowsillyyoulookwhenyouarerushinginvariousinstances.

o Asyoureviewthelist,LAUGHasyouthinkofeachoneo Createalaughterexercisetoconditionyourselftolaughatthetoughspots

Uselaughtertoenhancealreadypositiveareasofyourlife.WritingExercise:Whatrelationshipsandactivitiesbringyoujoy?Whatbringsyoujoy? Howcanyouaddmorelaughtertoit? Tryactingoutthoseactivitieswhilelaughing

‘Laughteristheshortestdistancebetweentwopeople.–VictorBorge

©2017SarahRoutman

Takethe40-daylaughterchallenge–Ittakes40daystocreateahabit• Createyourowndailylaughterpracticetolaughfor10-15consecutiveminutesaday

o Mondaymorninglaughtercalls:15minutesofenergy,focusandfun!Call:218-339-2460Code:LAUGH#(52844#)

o FindDailyLaughersonYoutube/Facebook• skypeandotherlaughtercallsallovertheworld• Laughinamirror!• Findalaughterclubnearyou• BecomeaCertifiedLYleader• Partnerwithafriend–whocanyougettoeitherlaughwithyouorsupportyour

intention:1.2.3.4.5.SMILE–Youfindyourselfinastressfulsituation;laughterdoesn’tseemappropriateoryoucan’tseemtolaugh.Tryshiftingyourbrainchemistryjustbysmiling.JSMILE-UPSSMJBREATHEDEEPLY–Thesebreathingexercisescanhelpyoucalmdownandgetcentered.

• Hummingexercise• Blowupaballoon• Blowoutbirthdaycandles• Smelltheroses• Coolthesoup• SuperbrainLaughterExercise–combinesbreathingandlaughter

Relaxation-Meditation/visualization:

• Bodyscan• Intention,mindfulthings:walking,eating–noticethings,bemorethoughtful,beaware

ofallofyoursensesInjectmorehumorinyourlife:GetcreativeonAprilFool’sDay–AprilisHumorMonthLaughterHolidays:GBLD,IMOLD,WWLDCreateyourownholidayorfigureouthowtoaddmorelaughterintotheholidaysyoucelebrate,especiallytheonesthattypicallycauseyouthemoststress.(March26is‘CreateYourOwnHolidayDay’!)

©2017SarahRoutman

YOUROWNPERSONALACTIONPLAN:1.HOWDOYOUPLANtoINFUSEYOUROWNLIFEWITHMORELAUGHTER?2.Whatarewaysyoucouldsharelaughterwithpeopleyoulive/workwith?ConsidertakingtheSmile-UpSMBuddyChallengeorCreatingaLaughterDrillSMathomeoratwork.3.Doyouhaveanyconcernsaboutusinglaughterwithanyspecificpopulations?Whatarethey?Thefirststepistoidentifyyourchallenges,thenyoucanworktowardsaddressingthem.SearchtheinternetforanabundanceofLaughterYogaresearchandresources.

4.Whatcanyoudotoaddresstheconcerns?

• Breaktheiceandworktowardsitslowly• Provideresearch,resourcesandexamplesofhowlaughterissuccessfullyused• Bringinaspecialist• Whatelse?

“Thegoodnewsisthatjoy,collectedovertime,fuelsresilience–ensuringwe’llhavereservoirsofemotionalstrengthwhenhardthingsdohappen.”–BreneBrown

BOOKS:LaughfornoReason–Dr.MadanKatariaSpontaneousHappiness–Dr.AndrewWeilLaughter:AScientificInvestigation–Dr.RobertProvineTheAnatomyofanIllness–NormanCousins

“Laughteristhesunthatdriveswinterfromthehumanface.”–VictorHugo

Laughter Yoga in the News

ARTICLES: Aarp article: http://www.aarp.org/health/healthy-living/info-2014/longevity-tips-aging-well.html Time Magazine article about laughter: http://www.laughteryogaamerica.com/read/news/time-magazine-laughter-yoga-fans-hail-health-benefits-giggling-reason-2363.php VIDEOS: Random Laughing at a Tram Stop: https://www.youtube.com/watch?v=Wk9-gkT2bI8 Laughter on Oprah: https://www.youtube.com/watch?v=tga6wRGlISs Laughter on BBC: https://www.youtube.com/watch?v=DWi6QVsW-qA&index=3&list=PL5BBD5A3B1F954900 Laughter Yoga on CNN https://www.youtube.com/watch?v=J5sSgdJIU5g This one gives a good overview of Laughter Yoga, some of the health benefits, how it was founded. It’s a little over 3 min. long Laughter Yoga on Dancing with the Stars: https://www.youtube.com/watch?v=tmQu9LkmWAw This shows how someone used Laughter Yoga to combat stress, to figure out how to ‘dance from his heart.’ TED TALKS: https://www.youtube.com/watch?v=1JiUqa8wrUs Tickling sits at the heart of laughter https://www.youtube.com/watch?v=-HJG63EXCmw Happier in 5 minutes https://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling?language=en Studies about smiling Ron Gutman reviews a raft of studies about smiling, and reveals some surprising results. Did you know your smile can be a predictor of how long you'll live — and that a simple smile has a measurable effect on your overall well-being? Prepare to flex a few facial muscles as you learn more about this evolutionarily contagious behavior. https://www.youtube.com/watch?v=Nju6yel062Y Laughter Serious Business Starting with a baby laughing, this makes a great case for laughter in general and the focus is on the benefits of laughter in the workplace.

Sarah Routman www.SeriousGiggles.com

FormoreinformationabouthowtohireSarahforaneventatworkorathome,visitwww.SeriousGiggles.com

In addition to Smile-UpsSM JKJKJKJKJKand other Laughter Yoga exercises that you can practice at home, here are a few tips of how to add laughter to your daily routine…go ahead, give me a little giggle! (tee hee hee!)

Make a list of things that make you laugh and incorporate them into your everyday life.

Record, replay and rent funny movies, shows, cartoons, bloopers, and watch them often.

Listen frequently to the comedian who makes you laugh until you wet your pants!

Throw a party funded by money put into the laughter pot every time someone is caught being grumpy.

Write ‘FUN’ on top of every meeting’s agenda and start with something funny.

Tough times at work and home? Each day, put a piece of tape on your sleeve indicating where you’ve had it up to.

Surround yourself with funny pictures of you, friends and family.

Create a laughter bulletin board at work and home where everyone contributes pictures of people laughing, cartoons, baby pictures, jokes, etc.

Challenge others to have a best- joke contest.

Buy funny greeting cards. Stop while you shop and read a few.

Listen to kids laugh. It’s contagious!

*Breathing is the KEY to Life!* Here's how you can check to see if you are deep breathing properly: Imagine yourself blowing up a balloon. ~ As you BLOW into the balloon, notice that your abdomen/belly contracts and pulls IN. ~ As you take your next big breath IN, notice that you full abdomen/belly expands OUT. Repeat: Blow OUT ~ belly sucks IN; Breathe IN ~ belly expands OUT.

NeedhelpaddingevenMORELAUGHTERtoyourlifeRIGHTAWAY?!?

JoinSarah’sFREELaughterCall–15minutesofenergy,exerciseandFUN!EveryMondaymorning–9amCST,10amEastern Call:218-339-2460Code:LAUGH#(52844#) Doitforyourhealth.Itmatters!Hahahahaha!

LookforSarah’sLAUGHTERDOODLESColoringBook–LaughwhileyouColor!www.LaughterDoodles.com

Smile-UpSM Buddy Challenge!

The idea is to have others join you in practicing Smile-UpsSM because it’s a great tool to energize you to have a great day, or help you relax and feel happier when you are feeling upset or stressed. Remember, all you need to do is stretch your cheek muscles as you smile a big smile; then relax your face (without a frown, just relax).

Repeat the pair of motions 10 times. (smile. relax. smile. relax. smile, etc. ) 😊 😐 😊 😐 😊 😐 😊 😐 What you are doing is sending endorphins to your brain which shifts your brain chemistry to make you feel happier. I recommend starting your day with this simple exercise, and then repeat it as often as you like or need throughout the day.

Please send results to Sarah@seriousgiggles.com Thanks for playing!

Crazy fun… Try it yourself!

(c) 2017 Sarah Routman

Laughter Drill ChallengeSM

1:24pm any day - at work, at home or anywhereThe idea is to practice Gradient Laughter randomly anywhere at exactly 1:24pm. This is great practice for Global Belly Laugh Day which is celebrated on Jan. 24th every year at exactly 1:24pm. The celebration itself, involves people all over the world gathering to party & to share belly laughs, helping spread laughter around the world.Here’s the drill:At 1:24 pm local time, wherever you are, stop your activities to do a Gradient Laugh. It’s extra fun to let your co-workers, family members or friends know about it ahead of time. Then, on any given day at exactly 1:24, call out “LAUGHTER DRILL” and proceed with the following:

Crouch down; start to giggle. As you slowly come to a standing position, allow the giggles to swell into a bigger and bigger laugh until your arms are up in the air, your face is lifted to the sky and eventually you double over in a great big belly laugh! Then, bring it down and come back to a gentle giggle. Repeat 3 times for maximum effect. With daily practice, you’ll be ready the next time Global Belly Laugh Day comes around! Meantime, you’ll likely notice a lift in your energy, your mood, and hopefully continue to share this lovely practice as a means of adding more joy and more silly playfulness to your life for wonderful health benefits!

Please send results to Sarah@seriousgiggles.com Thanks for playing!

Date of Laughter Drill

Location Who did you laugh with?

Describe your experience

What were others’ reactions?

Additional Comments

(c) 2017 Sarah Routman