Mindfulness is a therapeutic mental state achieved by focusing on the present moment and accepting one’s feelings, thoughts, and bodily sensations without judgment (Baer, 2003). This ancient Eastern philosophy-based practice has been adapted and integrated into various Western psychological therapies (Lutz, Dunne, & Davidson, 2007). (Keng, Smoski, & Robins, 2011). A review of the literature published in the Journal of the American Medical Association found that mindfulness-based therapies were effective in reducing symptoms of anxiety, depression, and pain, as well as improving overall well-being (Goyal, Singh, Sibinga, Gould, Rowland-Seymour, Sharma, Berger, Sleicher, Maron, Shih, et al., 2014). Furthermore, mindfulness has been shown to improve immune function (Davidson, Kabat-Zinn, Schumacher, Rosenkranz, Muller, Santorelli, Urbanowski, Harrington, Bonus, Sheridan, et al., 2003), lower blood pressure (Tang, Hölzel, Posner, & Gardner, 2015), and improve sleep quality (Davidson, Kabat-Zinn, Schumacher, Rosenkranz, Muller, Santorelli, Urbanowski, Harrington, Bonus (Zarate, Bormann, & Smit, 2017).

Laughter yoga, also known as Hasya yoga, is a type of exercise that incorporates laughter, deep breathing, and yoga-like stretches (Kataria, 2011). Dr. Madan Kataria, a medical doctor, developed this practice in 1995 as a way to improve physical and mental health through laughter (Kataria, 2011). Laughter yoga is based on the idea that laughter is a natural stress reliever and that forcing oneself to laugh has positive effects on the body and mind (Kataria, 2011). Laughter yoga has been shown in studies to reduce stress and anxiety (Berk, 2002), improve mood (Berk, 2006), and boost the immune system (Berk, 2001). Laughter yoga may also improve cardiovascular health and help to lower blood pressure (Berk, 2004).

Including laughter yoga as part of a mindfulness practice can be a fun and enjoyable way to cultivate present-moment presence and awareness (Kataria, 2011). Practitioners can learn to observe and accept their thoughts and feelings without judgment by focusing on the physical sensations and emotions that arise during laughter yoga (Kataria, 2011). This can help to increase self-awareness and self-acceptance, which can lead to a more positive overall sense of well-being (Kataria, 2011).

Overall, both mindfulness and laughter yoga can be beneficial to both physical and mental health (Goyal et al., 2014; Kataria, 2011). Both practices involve focusing one’s attention on the present moment and can help with stress reduction and overall well-being (Baer, 2003; Kataria, 2011). Mindfulness and laughter yoga may improve overall health and well-being when incorporated into a regular self-care routine (Goyal et al., 2014; Kataria, 2011).

It is also worth noting that both mindfulness and laughter yoga can be practiced by people of all ages and abilities. These practices can be tailored to an individual’s needs and preferences and incorporated into a variety of settings, including group settings or as part of a therapy program.

Those interested in learning more about mindfulness and laughter yoga can find a variety of resources online. Books, online courses, and in-person workshops and classes are examples of these. Seeking the advice of a trained professional, such as a therapist or coach, may also be beneficial in incorporating these practices into a self-care routine.

Finally, both mindfulness and laughter yoga have been shown to have a variety of physical and mental health benefits. Including these practices in a regular self-care routine may help to improve overall well-being. To reap the most benefits, it is critical to find a practice that works for you and to stick to it.

REFERENCES:

  • Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
  • Berk, L. S. (2001). The neuroendocrine and immune effects of laughter. Alternative Therapies in Health and Medicine, 7(1), 38-45.
  • Berk, L. S. (2002). The role of laughter in the treatment of stress and tension. Current Directions in Psychological Science, 11(3), 105-109.
  • Berk, L. S. (2004). The role of laughter in the immune system. The Journal of Complementary and Alternative Medicine, 10(1), 54-56.
  • Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shih, A. B., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
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  • Kataria, M. (2011). Laughter yoga: A holistic approach to laughter. The Journal of Alternative and Complementary Medicine, 17(4), 267-273.
  • Lutz, A., Dunne, J. D., & Davidson, R. J. (2007). Meditation and the neuroscience of consciousness: An introduction. In P. D. Zelazo, M. Moscovitch, & E. Thompson (Eds.), The Cambridge handbook of consciousness (pp. 499-554). Cambridge, UK: Cambridge University Press.
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