4.10 Übungsdatenbank (300)

Easy

• Smile And Say Hello
  Manche Dinge sind so offensichtlich, dass man sie leicht übersehen kann. Der Name dieses Eisbrechers beschreibt genau, wie er funktioniert. Lächle und winke (und/oder sag Hallo) allen Teilnehmern um dich herum als Zeichen dafür, dass du ein freundlicher Mensch bist!
• What Is Your Intention For Today’s Class?
  Hier geht es um Selbstoffenbarung und darum, dass jeder offen darlegt, warum er hier ist. Eine Person kann die Frage nach der anderen beantworten und dabei mit der gesamten Gruppe sprechen (es wird weniger gesagt) oder nur mit einem Partner (es wird mehr gesagt).

Medium

• Complete The Sentence
  Bitten Sie alle, die folgenden Sätze zu vervollständigen: Mein Lieblingsspiel als Kind war … Mein Lieblingswort ist … Es gibt nichts, was mir mehr Spaß macht als … Die beste Art, mich zu entspannen, ist …
• That’s Me!
  I’m going to ask you a series of rapid-fire questions. Please raise one hand and respond with enthusiasm by saying “That’s me!” if the question applies to you. Are you ready? Let’s begin! Raise one hand and say “That’s me!” with enthusiasm if you love to dance, sing, play, laugh, smile a lot, and so on.

Harder

• Best New Friend Introduction
  Participants are paired up and spend 3 minutes getting to know each other. When the group reconvenes, invite interviewers to introduce the person they interviewed to the group as follows:

  • I present to you my best new friend, [name of person.]
  • [Name of person] is/does/has…
  • Please give a hearty round of applause for my best new friend [name of person.]
• Warm Welcome
  Wie würden Sie Gäste begrüßen, die zu Ihnen nach Hause kommen, wenn Sie möchten, dass sie sich herzlich willkommen fühlen? Achtung, fertig, los!

Easy

• Klatschen + Ja!
  We’re going to enthusiastically clap as we say, “Yeah! Ready? Go! Excellent! If you hear me clap like this (clap + yeah!), then please do the same with me. This is going to be a cue that it’s time to move one.
• Ho Ho, Ha-Ha-Ha
  Beat the following 1-2, 1-2-3 rhythm with your hands as you chant in synchronicity, “Ho Ho, Ha-Ha-Ha.

Then:

• Body Pat Clap
  Gently pat the front and back of your head, arms, chest, legs, while chanting “Ho! Ho!, Ha! Ha! Ha!”
• Brushing Arms And Legs
  Gently brush your body with your hands, following a 1-2, 1-2-3 rhythm as you chant Ho Ho, Ha-Ha-Ha.
• Clap On Surrounding Objects
  Gently laugh as you pat objects around you, following a 1-2, 1-2-3 rhythm as you chant Ho Ho, Ha-Ha-Ha.
• Clapping For Health
  Gently laugh as you gently and dynamically interlock fingers, bump fist on fist, tap fingertips against fingertips, clap with both hands above your head, etc. all following a 1-2, 1-2-3 rhythm while chanting ha-ha, ha-ha-ha. Inspired from the science of clapping (https://lou.pm/clapping.)
• Clap Arms Crossed
  Cross your arms. Pat both shoulders one finger at a time with alternating hands to the rhythm of “Ho Ho, Ha-Ha-Ha.”
• Fingers Crossed (2 Rounds)
  Interlace your fingers in front of your body. During the first round, move only the fingers of your right hand in a 1-2, 1-2-3 rhythm while chanting “Ho Ho, Ha-Ha-Ha,” then repeat the same pattern with your left hand. For the second round, move one finger from each hand alternately in the same pattern.
• Heart Echo Clap
  Place one hand a few inches in front of your chest, and the other touching your chest at the same level. The idea of this exercise is to bounce the hand touching the chest between the other hand and the chest in a 1-2, 1-2-3 rhythm as you chant “Ho Ho, Ha-Ha-Ha.
• Hit And Miss Clap
  Purposefully miss 1 of the 5 claps of the Ho Ho, Ha-Ha-Ha rhythm.
• Low Medium High Clap
  Try the basic Ho Ho, Ha-Ha-Ha clapping exercise, but this time using three distinct positions: one low with hands at hip level), one at medium heights with hands at chest level, and one high with hands above your head.
• Low Medium Loud Clap
  Try the basic Ho Ho, Ha-Ha-Ha clapping exercise, but this time using three distinct volume levels: Make the first “Ho Ho Ha-Ha-Ha” one barely a whisper; then sing the second one in your regular voice; then sing a third round much louder, etc.
• Springy Fingers Clap
  Make a fist with your thumbs on top of the third part of your fingers. The goal of this activity is to use your thumbs as a challenge while stretching each finger one by one in a rhythmic pattern of 1-2, 1-2-3. At the same time, say “Ho Ho, Ha-Ha-Ha” while doing the exercise.
• Thymus And Navel Clap
  Klatschen Sie zweimal in die Hände, während Sie „Ho!“ singen. Ho!“ und klopfen Sie dann abwechselnd dreimal auf Ihre Thymusdrüse (Mitte Ihrer oberen Brust) und Ihren Nabel, während Sie „Ha!“ singen. Ha! Ha!". Die Thymusdrüse ist ein wichtiger Bestandteil des Immunsystems.

1. Sag: Gib Es ein Name.
2. Show: Geben Sie eine kurze Demo dessen, was Es könnte aussehen.
3. Do: Do: Dies ist der wichtigste Schritt, der ein klares Zeichen dafür ist, dass es Zeit für alle ist, gemeinsam zu üben, z. B. „Fertig, fertig, los!“

Medium

• 3 Points 5 Beats
  Create an energetic beat by tapping three distinct points, but only once per point while simultaneously chanting “Ho Ho, Ha-Ha-Ha” (one sound for each point touched).
• Active Passive Clap
  This exercise consists of two parts. In the first part, hold one hand out in front of you and keep it still while tapping a 1-2 rhythm onto it with your other hand. Simultaneously, chant “Ho Ho” in synchronization with the tapping. In the second part, switch the still hand with the tapping hand and change the rhythm to 1-2-3 while chanting “Ha-Ha-Ha”. Despite only having one active hand at any given time, you should achieve a smooth 1-2, 1-2-3 rhythm accompanied by the “Ho Ho, Ha-Ha-Ha” chant.
• Hands And Feet Rhythm
  Get creative and come up with a clapping exercise where you can involve both your hands and feet. For example, say “Ho! Ho!” while stomping one or both feet on the ground, then switch to “Ha! Ha! Ha!” and start clapping with your hands. Have fun with it!
• Rectangular Clap
  Nacheinander berühren wir die vier Kanten eines imaginären Rechtecks, das aus unserer rechten und linken Schulter sowie unserer rechten und linken Hüfte besteht. Singen Sie „Ho!“ Während Sie mit der linken Hand leicht auf Ihre rechte Schulter klopfen, „Ho!“ noch einmal, während Sie Ihre rechte Hüfte mit der linken Hand berühren: „Ha!“ Wenn Sie mit der rechten Hand Ihre linke Hüfte berühren, „Ha!“ noch einmal, während Sie Ihre linke Schulter berühren, und das letzte „Ha!“ während du deine rechte Schulter berührst. Das ist eine Runde. Wiederholen Sie den Vorgang noch ein paar Mal.
• Triangular Clap
  To start, position your hands before you, forming a triangle shape with your elbows wide apart. Then, we’ll follow a rhythm of 1-2, 1-2-3 while chanting “ho ho, ha-ha-ha” one step at a time. Begin by chanting “ho” and clapping your hands, then chanting another “ho” while touching your left hand to your right elbow. Next, chant “ha” while touching your right elbow with your left hand and clap your hands while chanting “ha”. Finally, touch your right hand to your left elbow while chanting “ha” and continue in this pattern.

Harder

• Create Your Own (Partner)
  Create your own sequence of movements (with a partner or on your own) that follows the 1-2, 1-2-3 pattern of Ho Ho, Ha-Ha-Ha.

Easy

• 50%-75%-100% Breath
  This is a three-round exercise. In round one, smile as you take a regular breath. This is the 50% reference. In round two increase the amount of air you inhale by about 25%, then relax. This is now your 75% reference. In round three, breathe as deeply and as much as you can. This is your final 100% reference.
• Expending Energy Ball
  Hold an imaginary ball of energy near your belly button. Expand and contract that ball as you inhale and exhale. Go up and down, left and right, sideways. Don’t forget to smile with each inhale!
• Neck Sideway Stretch
  Bend your head forward and slightly to the right. With your right hand, gently pull your head downward. You’ll feel a nice, easy stretch along the back left side of your neck. Hold for about 30 seconds. Repeat on the opposite side.
• Pandiculate
  Dies ist ein Verb, das die erste Dehnung beschreibt, die Sie morgens machen, wenn Sie den Oberkörper und die oberen Gliedmaßen vollständig strecken, normalerweise begleitet von Gähnen.
• Pick A Flower/Flower Fragrance
  Stellen Sie sich eine Blume Ihrer Wahl vor und nehmen Sie ihren Duft auf, indem Sie ein paar Mal tief durchatmen!
• Ragdoll Breath
  The idea of this exercise is to gently roll your neck and spine as far forward as you comfortably can as you exhale, and then slowly unwind yourself backup to a standing straight position as you inhale.
• Shake 5-4-3-2-1
  Hey everyone, let’s have some fun and do a countdown together! We’ll start at 5 and shake different body parts in turns. First, let’s shake our left arm while counting down from 5 to 1. Then, we’ll switch to our right arm, left leg, and right leg. Once we’ve gone through all four, let’s start again but this time counting down from 4 to 1, then 3 to 1, and finally 2 to 1. When we reach one, let’s shake both hands and throw our arms up in the air while saying “Yes!” Let’s get started!
• Smile Breath
  Atmen Sie ein, während Sie mit beiden Händen symbolisch Ihr Lächeln (Augen und Mund) nach oben strecken. Atmen Sie aus, während Sie sich entspannen.
• The Laughter Breath
  Smile as you inhale, and then exhale in rapid, gentle bursts as if you were quietly chuckling. You do not need to vocalize any sounds; simply follow the natural rhythm of your breath.
• Tighten And Relax
  Spannen Sie Ihren gesamten Körper beim Einatmen langsam an und entspannen Sie sich beim Ausatmen.
• Wrist And Forearm Stretch
  Extend your arms in front of you with your elbows straight, and your wrists loose and fingers pointed downwards. Smile as you inhale and lift your fingers upwards, exhaling as you lower your fingers back down. Rotate your hands so that your palms face upward and repeat the exercise, ensuring that your elbows remain straight throughout.
• Yawning
  Move your jaw by opening and closing it, while making yawning sounds and circling it around. Attempt to induce the yawn reflex while stretching as you perform this action.

1. Breathe and move in synchronicity
2. …as you smile
3. …and make eye contact with one or more person

Medium

• Emotional Mask Collection
  The idea of this exercise is to place one hand in front of your face and then, with each inhale and exhale, express different emotions as you make all your available facial muscles follow your hand up, down, left, right, etc.
• Pelvic Stretch
  The idea of this exercise is to gently stretch your hips forward, backward, and sideways in any way that is comfortable for you.

Introspective / Quieter

• Elbow Breath
  Stehen oder sitzen Sie in einer guten Haltung, schließen Sie die Augen und entspannen Sie Ihre Arme. Öffnen Sie sie dann langsam zu den Seiten, wobei sich Ihre Ellbogen beim Einatmen zuerst bewegen, und entspannen Sie sie beim Ausatmen. Wiederholen Sie den Vorgang noch ein paar Mal.
• Healing Breath
  Warm up your hands by rubbing them back and forth for a short time. Then you can either place them on a part of your body that needs healing while breathing in and out, or raise your arms and send healing energy to someone or somewhere that you believe requires it the most.
• Make The Old New Again
  Close your eyes for a moment, then open them again and imagine experiencing everything around you as if it’s the first time you’ve ever seen, sensed, heard, and smelled them.
• Navel-Crown Breath
  Synchronize your breathing with an imaginary flow of energy moving up and down between your navel and the top of your head.
• Push And Pull
  Folgen Sie mit Ihren Armen sanft dem Rhythmus Ihres Atems. Machen Sie beim Einatmen ein breites Lächeln und strecken Sie Ihre Hände gerade nach vorn. Atme aus und entspanne dich, während du sie zu dir zurückziehst.
• Small Butterfly Breath
  Sit or stand up straight with your arms crossed and making an X over your chest level, and each thumb gently resting on the clavicle of the opposite body side. Close your eyes and slowly lift your left and right hand fingers a couple of inches off your chest one at a time, without allowing the base of each hand to lose contact with your chest. Try to move slowly and aim to synchronize the movement with your breathing. This exercise can activate the parasympathetic nervous system and help induce a relaxation response.

Easy

• 5 Things That Bring You Joy
  Alle bilden einen Kreis. Jede Person wird fünf Quellen des Glücks nennen, die bedeutend sein können, wie zum Beispiel die Familie, oder klein, wie zum Beispiel Apfelkuchen. Die Gruppe zeigt ihre Unterstützung, indem sie mitzählt. Wenn Sie die erste Quelle erwähnen, sagt die Gruppe „eins“. Für die zweite Quelle sagt die Gruppe „zwei“ und so weiter, bis Sie fünf erreichen.
• All Right!
  The leader picks a participant to call out some instructions, for example, “Let’s stand on our chairs!” In response, the others immedi­ately cry out, “All right!” and follow the suggestion. After that it might be, “Let’s hop on one foot,” or, “Let’s shake our neighbors’ hands.” Each time every participant yells, “All right!” before following the instructions. After the third time, the person shouting out the instructions chooses a new leader to call out instructions by saying, “Now John is going to tell us what to do,” and again, everybody delightedly cries out, “All right!”
• Complete The Sentence
  Bitten Sie alle, die folgenden Sätze zu vervollständigen: Mein Lieblingsspiel als Kind war … Mein Lieblingswort ist … Es gibt nichts, was mir mehr Spaß macht als … Die beste Art, mich zu entspannen, ist …
• Energy Make-Over
  Imagine for a moment that you are about to go on the set of a national TV show with millions of viewers. You have 20 seconds to “brush up your aura” and be your best self before you will go out on the set. Do the actions (hand movements) just above your actual body but without touching. Wipe away all traces of tiredness, depression, misery…, brush up your ears so they can listen clearly to the questions you’ll be asked; brighten up your eyes to radiance, wake up your mouth and your lips so they’ll speak readily and truthfully with words of inspiration and wisdom.
• I / You / We Can Do This!
  Invite all to repeat with conviction :

  • I can do this!
  • You can do this!
  • We can do this!

  You are welcome of course to adapt the words to whatever you want, e.g., “I am on my path”, etc.

• Keep Nodding As You Say Yes
  Keep nodding as you say yes and make eye contact with as many people as possible…
• Smile And Say Hello
  Manche Dinge sind so offensichtlich, dass man sie leicht übersehen kann. Der Name dieses Eisbrechers beschreibt genau, wie er funktioniert. Lächle und winke (und/oder sag Hallo) allen Teilnehmern um dich herum als Zeichen dafür, dass du ein freundlicher Mensch bist!
• That’s Me!
  I’m going to ask you a series of rapid-fire questions. Please raise one hand and respond with enthusiasm by saying “That’s me!” if the question applies to you. Are you ready? Let’s begin! Raise one hand and say “That’s me!” with enthusiasm if you love to dance, sing, play, laugh, smile a lot, and so on.
• Very Good, Very Good, Yes!
  The basic idea of this exercise is to clap your hands twice in front of you while repeating the phrase “very good” after each clap. Next, raise both thumbs up, establish eye contact with as many individuals as you can, and enthusiastically declare “Yes!”
• Warm Welcome
  Wie würden Sie Gäste begrüßen, die zu Ihnen nach Hause kommen, wenn Sie möchten, dass sie sich herzlich willkommen fühlen? Achtung, fertig, los!
• What Is Going Well?
  Encourage everyone to participate in answering the question “What’s going well?” We tend to focus on the negatives and overlook the positives. After someone shares, invite everyone to show their enthusiasm by giving a round of applause.
• Ja!
  Strecken Sie Ihre Fäuste vor sich aus. Heben Sie sie langsam über Ihren Kopf und senken Sie sie dann schnell wieder ab, während Sie „JA!“ rufen. laut.

Medium

• 3 Positive Adjectives
  Encourage your participants to offer three positive adjectives, such as “awesome,” “fantastic,” and “beautiful.” The objective of this activity is to engage in a brief and relaxed conversation with anyone in your vicinity, employing only these three adjectives.
• Clark Kent Vs. Superman
  Clark Kent has a very low self-esteem. Superman is filled with self-confidence. Alternate posing for the superhero picture, chest forward and muscle bulging, and closing in a bubble of defeatism, looking down and shoulder curved inwards.
• Expressive Interjections
  Invite all to engage in casual converstation using only interjections. An interjection is a word or utterance that expresses emotion, e.g., Ah…, Ah-ha, Aaaaah, Ha!, Ha Ha! Ha ha ha ha ha ha ha… Aye Eh…, Eh-he, Eeeeeh, He!, He He! He he he he he he he… Hey Mm-hmm Mwah Oh…, Oh-ho, Oooooh, Ho!, Ho Ho! Ho ho ho ho ho ho ho… OK! Ooh-la-la Oy… Uh…, Uh-hu, Uuuuuh, Hu!, Hu Hu! Hu hu hu hu hu hu hu… Whoa, Woo-hoo, Wow Yay, Yes Yee-haw Awesome! Dear me! Good! Great! Nice! Really? Unbelievable! Wonderful!
• Hurra!
  Stampfen Sie dreimal mit den Füßen in der Reihenfolge links-rechts-links, klatschen Sie dann dreimal mit den Händen in die gleiche Reihenfolge auf die Oberschenkel und heben Sie schließlich beide Arme hoch, während Sie „Hurra!“ rufen. Wiederholen Sie diese Sequenz noch zweimal.
• Naaaa, Eeeeeh, Roaaar!
  Immer wenn der Moderator ein Wort ausspricht, das die Macht untergräbt, antwortet der Rest der Gruppe mit „Naaaa!“, zum Beispiel „Unmöglich“. Wenn der Moderator ein positives Substantiv sagt, lautet die Antwort „Eeeeh!“, zum Beispiel „Mut“. Wenn ein positives Verb gesprochen wird, lautet die Antwort „Roaaar!“, zum Beispiel „Thriving“. Bereit? Gehen! Minderwertig, hoffnungslos, wachsend, authentisch, gläubig usw.
• Superhero Signature Moves
  What’s your go-to superhero move? Strike a pose and show it off! Repeat a few times with different poses

Harder / Vulnerability

• I Am Destined To…
  Invite all to complete the sentence “I am destined to…”
• Positive Whispers
  Flüstere gleichzeitig aufmunternde Aussagen wie „Du bist fantastisch“, „Du hast das“, „Die Welt ist wunderbar“ usw.
• Throw A Tantrum
  Did you know that even adults can have tantrums? Now’s your chance to let out any frustration you’ve been holding back (safely, of course). Let it all out!

Anytime

• 30-Second Laugh
  Lachen Sie 30 Sekunden lang auf eine beliebige Art und Weise (z. B. „Ich weiß nicht, warum ich lache.“)
• Body Wake-Up Laughter
  Dies ist eine Call-and-Response-Aktivität, bei der eine Person führt, während andere wiederholen. Der Anführer lacht, während er einmal leicht klatscht und „Ha!“ sagt, dann schlägt er sich zweimal auf den linken Unterarm und sagt „Ha!“ Ha!“ und schlägt ihnen dann sanft mit dem linken Arm über die Brust und den rechten Arm hinunter, abschließend mit Applaus. Die gleiche Sequenz wird von rechts nach links wiederholt, wobei die Gruppe wie zuvor folgt. Schließlich kann der Anführer eine Runde leiten, die sich an der Vorderseite des Körpers entlang bewegt (ein Klatschen in die Hände, zwei Schläge ins Gesicht oder auf die Brust, dann hinunter zu den Beinen) und dann den Rücken hinunter.
• Bow And Laugh
  Greet others around you Asian style by bowing in a sign of respect when you are in front of them, and add a gentle and friendly laugh to the movement!
• Energy Raising Laughter
  Make an elongated vowel sound as you slowly lift both arms all the way up, then laugh heartily with your hands pointed to the sky. Imagine that your laughter is coming straight from your heart. Repeat with another vowel, e.g., O, A, E…
• Hiccup Laugh
  Lachen Sie und fügen Sie alle paar Sekunden einen Schluckauf hinzu.
• Humming Laughter
  Laugh with your mouth closed doing a humming kind of sound.
• Laughter Hands Shake
  Lift your left hand up and laugh as you shake it vigorously for 20 seconds or so. Relax, then lift the right hand up and do the same. Relax, then lift both hands up and do the same.
• Laughter Pills
  Hold a handful of imaginary laughter pills. Begin taking them, one at a time. Each pill has a unique effect and makes you laugh and move in a peculiar way for about five seconds. As soon as the effects of the first one wear off, take another one.
• Laughter Vibrations
  Lachen Sie laut, während Sie Ihre Hände auf Ihren Bauch (für „Ho Ho's“), Ihre Brust (für „Ha Ha's“) und Ihre Kehle (für „He He's“) legen, um die Vibrationen zu spüren, die jede Art von Lachen erzeugt.
• Random Luck (Partner)
  Face your partner. Face your partner. Each place your right hand in a closed fist at chest level, then show 1, 2, 3, 4 or all 5 fingers as you both say “Ha!”. Repeat until you both show the same number of fingers, and when you do give each other a high five and a loud “YES!”
• Static Electricity Laugh
  Picture this: every time you touch something, you get a jolt of static electricity. As you reach out to touch your target, try chanting a long “Aeeee” sound. Then, when you touch it, jump back and let out a laugh of pure joy!
• Stuck Smile Laughter
  Laugh with your mouth open and hold your smile while making eye contact with those around you, pretending that everything is great.
• Transform Negatives Into Positives
  Act as if you’re catching negative energy in the air using both hands cupped together and make a sharp “Ha!” sound. Bring your hands to your mouth and laugh while transforming it into a positive energy. Finally, open your hands to release the transformed, joyful vibrations into the air.
• Worst Vs. Best Laugh
  Dies ist eine zweistufige Übung. Bitten Sie im ersten Schritt alle, gleichzeitig ihr schlimmstes Lachen zu erzählen. Betonen Sie anschließend, dass wir heute NICHT so gemeinsam lachen werden. Bitten Sie im zweiten Schritt alle, ihr schönstes Lachen zu teilen, als wäre es ein besonderes Geschenk für ihre Lieben. Erklären Sie, dass wir heute so lachen werden, ein bewusster Ausdruck unseres besten Selbst, weil wir die Macht haben, zu wählen.

Middle

• Finger Roller Coaster Laugh
  While your right palm is facing you, use your left thumb to draw an outline of your hand starting from the pinky finger while making an extended “Aeeee” sound. Once you reach your thumb, laugh and reverse the direction. Repeat this process several times while laughing, and then switch to the other hand and repeat the exercise.
• Cry And Laugh
  Cry as you lean forward, laugh as you stand back up. Repeat a few times.
• Laughter Chi
  To do this exercise, start by standing with your feet hip-width apart and putting a slight bend in your knees. Let your arms hang down by your sides with your palms facing up. Take a deep breath and raise your arms out to your sides, up over your head, and then down in front of your body with a big laugh. Keep your palms facing down and let your knees bend as you lower your arms. While you do this, make sure to chant a long “aeeee” sound all the way to the top. Picture yourself soaking in health, joy, and energy!
• Laughter Cocktail
  Grab an imaginary glass with both hands and fill it up with all the joyful memories and moments that make you smile or chuckle with glee. Shake it like you’re mixing a cocktail. Now make an extended “Aeeee” sound as you pour the content of one cup into the other a few times, then laugh as you drink “Aee-ah-ha-ha-ha-ha!”

End

• Laughter Song
  It is hard to describe a tune. Please watch the video. It goes something like this:

  • Ho ho, ha ha, he he (1x ascending)
  • Ho ho, ha ha, he he (1x descending)
  • Ho ho, ha ha, he he (1x ascending)
  • Ho ho, ha ha, he he (1x descending)
  • A hooooooooooooo, ha ha, he he
  • A hooooooooooooo, ha ha, he he
  • A ho ho, a ha ha , a he he he
  • Ho ho, ha ha, he he.
• Gift Of Laughter
  Laugh as if it was your best gift to/for others.

• 3-Minute Laughter Challenge
  Time this exercise. Let’s see if you can laugh non-stop for 3 full minutes. Ready? Go!
• Feel Joy Rising In Your Heart
  Many people think that when we feel joy, the cause is external. That is not the case. Joy is always within you. The external situation has simply triggered the joy within you. Feel joy rising in your heart. Instead of being object centered, become self-centered.
• Gift Of Laughter
  Laugh as if it was your best gift to/for others.
• Happy Memories Chuckle
  Travel back in time to recall a joyful memory, when you felt safe, surrounded by loved ones, and when you all laughed. Take time to relive this memory, and then laugh now as if you were back then. (It typically takes 90-120 seconds to feel the emotions again.)
• The Laughing Cells
  Konzentrieren Sie Ihre Aufmerksamkeit auf die Mitte Ihrer Brust. Stellen Sie sich vor, dass Ihr Herz fröhliche und lächelnde Zellen durch Ihren Körper sendet, und lachen Sie dabei.

Easy

• Gentle General Body Awareness
  Bitten Sie alle, einige Minuten lang ihre Atmung zu beobachten und sich dabei darauf zu konzentrieren, wie sich ihr Körper anfühlt.

Medium

• Grow Roots
  Breathe in and out slowly while visualizing roots growing from your feet, down into the floor, the earth, and soil. These roots create a strong connection between you and the earth. Next, imagine a strong flow of energy from the earth moving into your roots and into your body, starting from your feet and moving upward. This energy fills you with a powerful and uplifting force.
• That Beach Sensation
  Have you ever noticed that when people go on vacation, the first thing they do is kick off their shoes and wiggle their toes? It’s a sure sign that they are ready to relax and enjoy themselves. So why not close your eyes and picture yourself on a beautiful beach, and join in on the fun? Take off your shoes, stretch out your legs, and let your toes do the talking. Enjoy the freedom and relaxation that comes with being on vacation!

Harder

• Bumble Bee Breath
  Using your thumbs, cover your ears, and use your fingers to cover your eyes. Relax your jaw by keeping your lips lightly closed and teeth slightly apart. Breathe out slowly while making a long, low humming sound through your lips, resembling the buzz of a bumblebee. Ensure that the sound comes from your mouth and not higher up in your palate to maximize vibration in your forehead, which is intensified when your ears are covered. Exhale smoothly and steadily, repeating the process 3-5 times or more as desired. Afterward, sit calmly and breathe slowly for a few minutes to enjoy the tranquility.
• Das HEAL-Protokoll
  This protocol is a simple way to achieve a deeper state of relaxation. Follow these steps:

  1. H for Happy: Focus your attention on everything that feels good in your body at the moment.
  2. E for Enrich: Lengthen and intensify these good feelings, expand them, freshen them up, and value them even more.
  3. A for Absorb: Allow these positive feelings to become a part of you, to permeate your entire being.
  4. L for Link it: Bring to mind some recent negative experiences that you’ve had, and imagine how feeling the way you do now would be beneficial for dealing with those experiences. Consider how it would change your usual response to those unpleasant situations.

  You can download these instructions in a PDF document Hier

Easy / Quick

• Group Affirming
  The leader starts by sharing a positive affirmation like “we are amazing!” and everyone raises their arms and shouts “YES!” We don’t have to repeat the statement. Then, it’s the turn of the other group members to share an uplifting statement that everyone cheers to with a “YES!”
• Healing Cream
  This exercise has two parts. First, you warm up your hands by rubbing them back and forth for a short time. Then, you place them on a part of your body that needs healing. For part two, you repeat the warm-up, but this time, you raise your arms and send healing energy to someone or somewhere that you believe needs it most.

Medium

• Happy News Radio
  Each member of the group says “Happy news radio” followed by something they genuinely feel happy about, and everyone applauds in response.

Harder / Longer

• These Healthy Hands
  Ask each participant to take turns beginning a sentence with “These healthy hands” (or another body part, like “this talented mind”) while pointing at or looking at the body part. They should then complete the sentence with an uplifting statement, for example, “These healthy hands are capable of anything.”
• Was möchten Sie hören?
  Invite all to take turns sharing a brief statement in the second person, expressing what they would like to hear from others that would boost their self-esteem. For instance, “Steve, you are a great husband” or “Judith, you are amazing.” Afterward, the partner (or group) should enthusiastically repeat the statement verbatim.

Medium

• Ha Ha Mantra
  Recall an unpleasant event that recently happened to you. While telling the story conclude each sentence with “ha ha ha”, or “ho ho ho”, or “tee hee hee”. You could also share your diagnosis the same way if you have one. This is about the affirmation of power over, not submission to what ails you. It is a most powerful exercise because you cannot both laugh about something and hang on to feelings of depression and powerlessness about it at the same time. The ability to laugh about your aches and pains is a sign of maturity and brings great emotional freedom. Being challenged is a time for action, not submission. Laughter diffuses toxic energies and interrupts the negativity cycle.
• 10 Random Acts Of Kindness
  Challenge all to come up with 10 possible random acts of kindness that they could implement today. Our own list of 100 ideas is at http://lou.pm/kindness.
• Sing Or Hum Your Favorite Song
  Ask if anybody would like to sing/share a song. If no one volunteers, invite all to sing together a perpetual canon such as “Brother John”, “The Ants Go Marching In”, or “Row row row your boat.”

Harder

• Active Listening (Partner, A talks B repeats)
  Let’s do a partner exercise! One person talks for one minute or shares one key idea while the other person listens. Then, the listener repeats what they heard before switching roles.
• The Talking Stick (A talks B listens)
  This activity works well with a partner, but can also be done with a larger group if time permits. One person is granted the ability to speak (or remain silent) on anything they would like to speak about for a specified time frame, such as 2 or 3 minutes. During this time, all others must listen without asking questions or making comments, even during moments of silence.

Easy / Quick

• One meaningful idea, one meaningful goal (OMI, OMG)
  Invite everyone to share the following as a result of attending this Laughter Wellness event: one meaningful idea that they plan to implement and one meaningful goal that they plan to pursue.
• One Word Debrief
  What is the one word you are taking away with you today? …or “How would you summarize how you feel right now in one word?”

Medium

• Debrief Interviews
  Let’s start by forming a circle. Participant #1 will ask a question about their time with us to participant #2, who will then answer. After that, participant #2 will interview participant #3, and the process will continue until we reach participant #1 again.

Harder / Longer

• Forced Rhyming
  This is a collaborative exercise that is best done in small groups of up to 6 participants maximum. Invite each group to write together a summary of their experience with Laughter Wellness in sentences that rhyme. E.g., “I was very pleasantly surprised / before coming I felt demoralized / but now I feel very good / and I am in a good mood.”
• What, So What, Now What?
  Encourage all to consider three key questions: “what” they have learned, “so what” – the significance and consequences of this knowledge, and “now what” – how they can apply or use this information in the present or future.