C Mindfulness and Yoga o Catherine P. Cook-Cottone o k - for Self-Regulation C o t t o n e A Primer for Mental Health Professionals M Catherine P. Cook-Cottone, PhD in d f The first book to present mindfulness and yoga-based treatment for u l dysregulated, consumption-oriented disorders n e Mindfulness Mindfulness and yoga-based approaches as beneficial supplements to traditional mental health s paradigms are well supported by empirical research. Although numerous texts have examined these s approaches for treatment of depression, anxiety, and eating disorders, this is the first to address mindfulness and yoga-based approaches as embodied tools for reducing dysregulation associated with self-destructive a and consumption-oriented behaviors. Introducing the basic theoretical foundations, key practices, and n comprehensive protocols of mindfulness and yoga-based approaches for the treatment of externally oriented d and Yoga for behaviors, the text is targeted at mental health professionals who wish to learn how to incorporate these techniques into their practice. Y o The book explores the societal influences that lead to the externally oriented, idealized, and ultimately g self-defeating concept of the individual. It provides the structure and practical applications for clinicians a to help their clients overcome struggles with externally oriented behaviors and discover an internal Self-Regulation sense of satisfaction and peace of mind. Tapping into the concept of a “hungry self” within the context f o of consumerism, the book advocates mindfulness and yoga approaches as alternate pathways toward a contented, regulated, and authentic experience of self. It addresses various aspects of the consumptive self r and defines related syndromes such as disordered eating, compulsive shopping, substance use, and gambling. S Creating a context for using alternative and complementary approaches, the book describes the challenges e of traditional therapies. It then covers the conceptual aspects of mindfulness and yoga and describes specific l f protocols that facilitate behaviors associated with a healthy experience of the self for a variety of disorders. - R A Primer for Mental Health Professionals Key Features: e • Describes mindfulness and yoga approaches as an effective treatment for a range of g consumption and self-regulation issues—the first book of its kind u l • Explains how to integrate mindfulness and yoga with traditional mental health paradigms a for maximum benefits t i o • Designed for clinicians with minimal background in yoga or mindfulness n • Combines a conceptual overview of embodied self-regulation with practical techniques • Reviews treatment protocols informed by mindfulness and yoga practices covering their evidence base and contraindications for use ISBN 978-0-8261-9861-7 11 W. 42nd Street New York, NY 10036-8002 www.springerpub.com 9 780826 198617 Mindfulness and Yoga for Self-Regulation Catherine P. Cook-Cottone, PhD, is a licensed psychologist, registered yoga teacher, and associate professor at the University at Buffalo, The State University of New York. She is also a researcher specializing in embodied self-regulation (i.e., yoga, mindfulness, and self-care) and psychosocial disorders (e.g., eating disorders). She has written four books and over 50 peer-reviewed articles and book chapters. Presenting nationally and internationally, Catherine uses her model of embodied self-regulation to structure discussions on empirical work and practical applica- tions. She teaches classes on mindfulness therapy, yoga for health and healing, the history of psychology, and counseling with children and adolescents. She also maintains a private practice specializing in the treatment of anxiety-based disorders (e.g., posttraumatic stress disorder and generalized anxiety disorder), eating disorders (including other disorders of self-care), and development of emotional regulation skills. Mindfulness and Yoga for Self-Regulation A Primer for Mental Health Professionals CATHERINE P. COOK-COTTONE, PhD Copyright © 2015 Springer Publishing Company, LLC All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of Springer Publishing Company, LLC, or authorization through payment of the appropriate fees to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600, [email protected] or on the Web at www.copyright.com. Springer Publishing Company, LLC 11 West 42nd Street New York, NY 10036 www.springerpub.com Acquisitions Editor: Nancy S. Hale Composition: S4Carlisle Publishing Services ISBN: 978-0-8261-9861-7 e-book ISBN: 978-0-8261-9863-1 15 16 17 18 19 / 5 4 3 2 1 The author and the publisher of this Work have made every effort to use sources believed to be reliable to provide information that is accurate and compatible with the standards generally accepted at the time of publication. The author and publisher shall not be liable for any special, consequential, or exemplary damages resulting, in whole or in part, from the readers’ use of, or reliance on, the information contained in this book. The publisher has no responsibility for the persistence or accuracy of URLs for external or third-party Internet websites referred to in this publication and does not guarantee that any content on such websites is, or will remain, accurate or appropriate. Library of Congress Cataloging-in-Publication Data Cook-Cottone, Catherine P. Mindfulness and yoga for self-regulation : a primer for mental health professionals/Catherine P. Cook-Cottone, PhD. pages cm Includes bibliographical references and index. ISBN 978-0-8261-9861-7—ISBN 978-0-8261-9863-1 1. Mind and body. 2. Self. 3. Yoga—Psychological aspects. I. Title. BF161.C696 2015 158.1—dc23 2015004056 Special discounts on bulk quantities of our books are available to corporations, professional associations, pharmaceutical companies, health care organizations, and other qualifying groups. If you are interested in a custom book, including chapters from more than one of our titles, we can provide that service as well. For details, please contact: Special Sales Department, Springer Publishing Company, LLC 11 West 42nd Street, 15th Floor, New York, NY 10036-8002 Phone: 877-687-7476 or 212-431-4370; Fax: 212-941-7842 E-mail: [email protected] Printed in the United States of America by McNaughton & Gunn. This book is dedicated to Jerry W. Cottone, my husband, partner, and love. Contents Foreword by B. Grace Bullock, PhD xi Preface xiii Acknowledgments xxi Share Mindfulness and Yoga for Self-Regulation: A Primer for Mental Health Professionals PART I EMBODIED SELF-REGULATION: A CONCEPTUAL MODEL 1 Embodied Self-Regulation: A Conceptual Model of the Role of Embodied Practices in Self-Regulation 3 The Self 3 Summary 18 2 The Dysregulated Self: From Craving, to Consumption, to Disorder 21 Loss of the Embodied Self: What Puts Someone at Risk? 22 Dysregulation Embodied 44 Conclusions 50 3 The Mindful and Yogic Self: Embodied Practices 57 Between Stimulus and Response 57 Unique Aspects of Mindful and Yogic Approaches to Practice 58 The Mindful and Yogic Self 60 The 12 Embodied Practices of the Mindful and Yogic Self 65 Exploring the 12 Embodied Practices of the Yogic and Mindful Self 74 Summary 76 PART II THE MINDFUL SELF 4 Mindfulness: The Basic Principles 81 An Antidote 81 Mindfulness 83 The Three Pillars of Buddhist Practice 86 The Dharma Seals: Impermanence, Nonattachment, and Not-Self 91 vii viii CONTENTS Allowing What Is 94 The Four Noble Truths 95 The Eight-Fold Path 97 Conclusions 105 5 On the Cushion: Formal Mindfulness Practices 107 Finding the Right Tools 107 Mindful Practice 110 Formal Meditation Practices 118 Summary 141 6 Off the Cushion: Informal Mindfulness Practices 145 Informal Mindfulness Practices 145 Thoughts and Attitudes That Cultivate and Support Mindful Awareness 147 Informal Practices 155 Summary 161 PART III THE YOGIC SELF 7 Yoga: The Basic Principles 167 Yoga Is for Everyone 167 The Study and History of Yoga as an Intervention 170 The Eight Limbs of Yoga 176 Traditional Types of Yoga 189 The Four Immeasurables 194 Summary 196 8 On the Mat: Formal Yoga Practices 199 As Goes Your Breath . . . 199 Yoga as Embodied Learning 200 Aspects of Practice and the Path to Embodied Self-Regulation 216 Summary 228 9 Creating a Regulating Practice: Yoga Teachers, Styles, Risks, and Tools 231 From Idea to Practice 231 Choosing a Yoga Teacher and Yoga Style 232 Dosage: How Much, How Often, and How Long to Practice 240 Contraindications in Yoga Practice 241 Establishing a Home Practice 244 Conclusions 246 CONTENTS ix 10 Off the Mat: Informal Yoga Practices 249 The Building Blocks of Off-the-Mat Practice 249 Building Well-Being From the Body Up: Physiological Foundational Practices 250 Yamas and Niyamas 254 Four Immeasurables 256 Karma: Planting Seeds 262 Summary 264 PART IV EVOLVING MINDFUL AND YOGIC APPROACHES 11 Comprehensive Treatment Protocols and Empirical Support 269 The Research Perspective 269 A Third Wave or New Paradigm? 270 Mindfulness 274 Yoga 282 Cautions and Contraindications 287 Conclusions and Future Directions 290 12 Mindful Self-Care 297 Mindful Self-Care and Self-Regulation 297 Mindful Self-Care: How to Use This Chapter 301 Summary 311 Index 315