Mindfulness and Yoga for Self-Regulation

Catherine P. Cook-Cottone, PhD, is a certified school psychologist, licensed psychologist, registered yoga teacher (200 RYT-E and 500 RYT), and associate professor at SUNY at Buffalo.

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 applications. 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.


Contents
Foreword by B. Grace Bullock, PhD


Preface


Acknowledgments


PART I EMBODIED SELF-REGULATION: A CONCEPTUAL MODEL


1 Embodied Self-Regulation: A Conceptual Model of the Role of Embodied Practices in Self-Regulation


The Self


Summary


2 The Dysregulated Self: From Craving, to Consumption, to Disorder


Loss of the Embodied Self: What Puts Someone at Risk?


Dysregulation Embodied


Conclusions


3 The Mindful and Yogic Self: Embodied Practices


Between Stimulus and Response


Unique Aspects of Mindful and Yogic Approaches to Practice


The Mindful and Yogic Self


The 12 Embodied Practices of the Mindful and Yogic Self


Exploring the 12 Embodied Practices of the Yogic and Mindful Self


Summary


PART II THE MINDFUL SELF


4 Mindfulness: The Basic Principles


An Antidote


Mindfulness


The Three Pillars of Buddhist Practice


The Dharma Seals: Impermanence, Nonattachment, and Not-Self


Allowing What Is


The Four Noble Truths


The Eight-Fold Path


Conclusions


5 On the Cushion: Formal Mindfulness Practices


Finding the Right Tools


Mindful Practice


Formal Meditation Practices


Summary


6 Off the Cushion: Informal Mindfulness Practices


Informal Mindfulness Practices


Thoughts and Attitudes That Cultivate and Support Mindful Awareness


Informal Practices


Summary


PART III THE YOGIC SELF


7 Yoga: The Basic Principles


Yoga Is for Everyone


The Study and History of Yoga as an Intervention


The Eight Limbs of Yoga


Traditional Types of Yoga


The Four Immeasurables


Summary


8 On the Mat: Formal Yoga Practices


As Goes Your Breath …


Yoga as Embodied Learning


Aspects of Practice and the Path to Embodied Self-Regulation


Summary


9 Creating a Regulating Practice: Yoga Teachers, Styles, Risks, and Tools


From Idea to Practice


Choosing a Yoga Teacher and Yoga Style


Dosage: How Much, How Often, and How Long to Practice


Contraindications in Yoga Practice


Establishing a Home Practice


Conclusions


10 Off the Mat: Informal Yoga Practices


The Building Blocks of Off-the-Mat Practice


Building Well-Being From the Body Up: Physiological Foundational Practices


Yamas and Niyamas


Four Immeasurables


Karma: Planting Seeds


Summary


PART IV EVOLVING MINDFUL AND YOGIC APPROACHES


11 Comprehensive Treatment Protocols and Empirical Support


The Research Perspective


A Third Wave or New Paradigm?


Mindfulness


Yoga


Cautions and Contraindications


Conclusions and Future Directions


12 Mindful Self-Care


Mindful Self-Care and Self-Regulation


Mindful Self-Care: How to Use This Chapter


Summary


Index