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1、Yoga for a Positive Psychology,Psychology 1504April 24,2008Debbie Cohen,Why yoga?,Emily storyTool for well-beingConviction from experience,Overview,Common Objective of Positive Psychology and YogaWhat is Yoga?How Yoga works to cultivate a positive psychologyYoga and Positive PsychologyYoga for you,H
2、appiness?,Happiness?,Common pursuit of Positive Psychology and of Yoga philosophy,teaching and practice,Optimal state of human functioning?,Aristotle-eudaimonia Abraham Maslow-being cognition vs.deficit-motivated cognitionWilliam James healthy-mindednessMartin Seligmans optimistic explanatory styleM
3、ihalyi Csikszentimihalyis flowBarbara Fredericksons Broaden and Build theory,Optimal state of human functioning?,George Vaillant-mature defense mechanisms.Sublimation and altruism vs.suppression and projection“I dont want you to think less of yourself.I want you to think of yourself less.”“As fly hi
4、gher,air cools Daedalus wings”(Positive Psychology conference,October,2006)Tal Ben-Shahar-Permission to be human Daniel Gilbert-uselessness of stuck compass(Harvard Magazine,Jan/Feb.2007),Current Fascination,Yogas perspective on happiness,Yoga and Happiness,Street lamp storyDaniel Gilbert on affecti
5、ve forecasting bias(2002).,Yoga and Happiness,Taoist story of man and horse“Everything is as it is and its all the same”-Zayda Vallejo,Yoga for a Positive PsychologyThe Mind,“Ive had many catastrophes in my life,some of which actually happened”-Mark Twain,Yoga,Nothing New,25,000 BCE Shamanism3,000-1
6、,900 BCE Indus-Sarasvati Civilization,North India8th-12th c.Hatha Yoga-cultivating the body,What is Yoga?,Yoga Sutra 2nd or 3rd c.CEYSI.2:Yogas citta vritti nirodhah:A technique to quiet the mind or“the restraint of the modification of the mind-stuff is yoga”(Satchidananda,1999).YS I.12:Abhyasa and
7、Viragya:practice and equanimity,Yoga off the Mat and in context,Four Branches of YogaKarma Yoga-actionBhakti Yoga-devotionJnana Yoga-Self-studyRaja Yoga-will-powerGoal:Peace of Mind,Raja Yoga,the 8-limbed path,YamasNiyamasAsanaPranayamaPratyaharaDharanaDhyanaSamadhi,Behavior-interactionsBehavior-ind
8、ividualPostureBreathingWithdrawal of sensesConcentrationEffortless nowComplete absorption,Yoga for a Positive Psychology:The Mind and Meditation,Brain changesGreater activation in left than right prefrontal cortex Richard Davidson,Jon Kabat-Zinn et al.(2003)New neural pathways(Krelman,Koch,&Fried,20
9、00).,More brain changes,Lazar 2005,2006Resonance circuitry-Increased thickness in medial prefrontal cortex and insula,esp.right sideEmpathy,interoception and attunement to self and others Logical and intuitive processing.,Hatha Yoga Research,Decreased vulnerability to stress in healthy exercising ad
10、ults(Baldwin,1999)Mood113 psychiatric in-patients POMS(Lavey et al,2005)Emotionally distressed women(Michaelson et al,2005)Non-clinical subjects(Woolery,2004),Research on Hatha Yoga,Cardiovascular disease associated with insulin resistance in diabetes(Innes et al,2005)Sleep(Cohen,2004,Khalsa,2004)Ba
11、ck pain(Sherman,2005,Williams,2005)-even 5 months later after 12 wk.programMigraines(John,2007)Increased GABA levels-depression and anxiety down(Streeter et al,2007),Body and Mind,Stress ResponseAmygdala hijack(Reivich,2002)Hypothalamus and stress responseTonus,blood pressure,blood sugar,heart rate,
12、respirationRelaxation ResponseAnterior cingulate cortex and hippocampusGood decision-making,empathy,emotion,memory,Body and Mind,Candace Pert on NeuropeptidesSame neuropeptides are in the endocrine system,the limbic system,the gutExample:Thirst,Yoga for a Positive PsychologyThe Body,Hatha Yoga,De-co
13、nditioning,Re-patterning,Body affects emotions,Self-perception theory or facial feedback hypothesis(Laird,1974;Strack,Martin,and Stepper,1988;Sossignan,2002;Schnall&Laird,2003)aka.What we do affects how we feel.,“Issues in our tissues”Patricia Walden,Body-based psychotherapiesPierre Janet(1859-1947)
14、Lowens Bioenergetics,Gestalt,I.Rolfs Structural Integration,FeldenkraisYoga for Post-Traumatic Stress DisorderBessel Van der Kolk,Acceptance?Re-pattern?,Kriya Yoga YS.II.1:an intense effort which is directed by the discriminative faculty,our intellect,to orient us towards clear seeing.Discipline-pre
15、sent moment awarenessSelf studyOrientation towards clear seeing,Skillful means or perpetuating patterns?,Obsessional practice of a perfectionist perpetuating perfectionistic tendenciesPracticing acceptance when behavior is harming self and others.,Yoga for re-patterning,Practice must be one that pul
16、ls us out of self-centered patterns towards clarity.Yoga-loss of ordinary sense of self to open to larger sense of Self,How to be happy,Aristotle-golden mean.No one action tendency always goodArjuna in Bhagavad GitaPath of maturity:self-referential to“hive emotions”,Necessity of context,“As Yoga pra
17、ctitioners and healers,do we prefer to tell students that backbends are effective in combating depression,rather than overcoming selfishness?”(Douglass,2006).,Alignment,Ability to override habitual tendencies so have freedom to move as is appropriate in any given situationPractice on level of bodyPr
18、actice on level of mindInform by Kriya yoga MindfulnessAll for sake of peace of mind,Whose Domain is it Anyway?,Yoga for a Positive PsychologyA positive intervention to“broaden and build”(Barbara Frederickson)Positive Psychology for YogaTo provide context for an often de-contextualized practiceCalm
19、the mind to be able to be still,Positive Psychology and YogaA rose by another name?,Aristotle-eudaimonia and the golden meanAbraham Maslow-being cognition vs.deficit-motivated cognitionWilliam James healthy-mindednessMartin Seligmans optimistic explanatory style,Yamas and niyamas,part of raja yoga;k
20、riya yoga Meditative state where loss of ordinary sense of selfNiyama:sauca or contentmentYoga as practice of recognizing and re-educating habitual patterns of thinking-meditation,Positive Psychology and YogaA wedding of east and west?,Mihalyi Csikszentimihalyis flowBarbara Fredericksons Broaden and
21、 Build theory and Marty Seligmans learned optimismGratitude and trust,Bhagavad Gita:“He who recognizes the inaction that is in action,and the action that is in inaction is wise indeed”(trans.Prabhavananda&Isherwood,1995).YSII.33 Neutralize unwholesome thoughts by cultivating wholesome thoughts.YSI.1
22、2 Practice and equanimity,The Place of Paradox,1998 Martin Seligman,President of APA coins“Positive Psychology”and it is as old as humankind.Non-judgmental acceptance of everything as it is AND technique to improve mind-statemeditationhatha yoga,Wedding of two worlds,Embracing paradoxesDeep respect
23、for eastern historical and cultural context of yoga and use the practice to support us in more fully embracing our own lives here.,What is it to you?,Yoga-tool for peace of mind for youRegain balance,flexibility,strength,focus,relaxationAwareness of patterns,where stuckStart to become un-stuckConvic
24、tion with experience,What kind of yoga?,Meet yourself where you are and then start to move in skillful direction.Sedentary?Start with gentle yoga and gradually work towards more challenging poses.Obsessive exerciser?Start with dynamic style and gradually move towards a more meditative practice.,What
25、 style of yoga?,MediumIyengarAnusaraSivananda,DynamicAshtanga(usu.hot)Bikram(hot)Power yoga(hot)Vinyasa(“flow”),Gentle yogaHathaKripaluSvaroopaViniyogaIntegralSpiritualKundalini,How to find a teacher near you,Listings of teachers,Finding a good yoga teacher,Reputation/word of mouthShop aroundA good
26、matchElicits mindfulness and relaxationUnderstands how the body works and understands the posesCommitted to the practiceCommunicates effectively,References,Aristotle.(1985).Nicomachean ethics.(Irwin,Terence,Trans.).Indianapolis,IN:Hackett Publishing Co.Baldwin,Maria.Psychological and physiological i
27、nfluences of hatha yoga training on healthy,exercising adults.Dissertation Abstracts International Section A:Humanities and Social Science,60(4-A),1031.Ben-Shahar,Tal.(2002).The question of happiness:On finding meaning,pleasure,and the ultimate currency.Lincoln,NE:Writers Club Press.Bennett-Goleman,
28、Tara.(2001).Emotional alchemy:How the mind can heal the heart.New York:Random House,Inc.,References,Cohen,L,Warneke,C.,Fouladi,RT,Rodriguez,MA,Chaoul-Reich,A.(2004).Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphom
29、a.Cancer 100(10):2253-2260.Czikszentmihalyi,Mihaly.(1997).Finding flow:The psychology of engagement with everyday life.New York:Harper-Collins.Davidson,Richard J.,Kabat-Zinn,Jon et al.(2003).Alterations in brain and immune function produced by mindfulness meditation.Psychosomatic Medicine,65,564-570
30、.Desikachar,T.K.V.(2007).Positively Healing.Yoga Journal,201,111-115.,References,Douglass,L.(2006).Integrating yoga cikitsa in the west:Challenges and future directions.International journal of yoga therapy,16,21-32.Duclos,Sandra,Laird,James,Schneider,Eric,&Sexter,Melissa,et al.(1989).Emotion-specif
31、ic effects of facial expressions and postures on emotional experience.Journal of Personality and social psychology,57(1)100-108.Duclos,Sandra,&Laird,James.(2001).The deliberate control of emotional experience through control of expressions.Cognition&emotion,15(1),27-56.Feuerstein,Georg,Bodian,Stephe
32、n.(1993).Living yoga:A comprehensive guide for daily life.New York:Penguin Putnam.,References,Gilbert,Daniel T.,Pinel,Elizabeth C.,Wilson,Timothy D.,Blumberg,Stephen J.,&Wheatley,Thalia P.(2002).Durability bias in affective forecasting.In Gilovich,Thomas,Griffin,Dale,Kahneman,Daniel(Eds.),Heuristics
33、 and biases:The psychology of intuitive judgment.(pp.292-312).New York,NY:Cambridge University Press.Haidt,Johnathan.(2006).The happiness hypothesis:Finding modern truth in ancient wisdom.New York:Basic Books.Innes,K.E.et al.(2005).Risk indices associated with the insulin resistance syndrome,cardiov
34、ascular disease,and possible protection with yoga:a systematic review.Journal of the American Board of Family Practice,18(6),491-519.James,William.Selections from Talks to Teachers(1897).James,William.Selections from Principles of Psychology:Briefer Course(1892).,References,John,P.J.et al.(2007).Eff
35、ectiveness of yoga therapy in the treatment of migraine without aura:A randomized controlled trial.Headache,47(5),654-661.Kabat-Zinn,J.(1996)Full catastrophe living.New York:Delacorte Press.Kabat-Zinn,J.(1996)Full catastrophe living.New York:Delacorte Press.Kabat-Zinn,Jon,Lipworth,Leslie,Burney,Robe
36、rt.The clinical use of mindfulness meditation for the self-regulation of chronic pain.Journal of behavioral medicine,8(2),163-190.Kabat-Zinn,Jon,Massion,Ann,Kristeller,Jean,Peterson,Linda,et al.Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.America
37、n journal of psychiatry,149(7),936-943.,References,Khalsa,S.B.(2004).Treatment of chronic insomnia with yoga:A preliminary study with sleep-wake diaries.Applied Psychophysiology and Biofeedback,Dec.29,4,269-279.Laird,James D.,&Bresler,Charles.(1992).The process of emotional experience:A self-percept
38、ion theory.In Clark,Margaret S.(Ed).Review of personality and social psychology,13(pp.213-234).Thousand Oaks,CA,US:Sage Publications,Inc.Laird,James D.,&Schnall,Simone.(2003).Keep smiling:Enduring effects of facial expressions and postures on emotional experience and memory.Cognition&emotion,17(5),7
39、87-797.Lambert,Craig.(2007).The science of happiness.Harvard magazine 109(3),26-30,94-95.,References,Lavey,Roberta,Sherman,Tom,Mueser,Kim,Osborne,Donna,Currier,Melinda,Wolfe,Rosemarie(2005).The effects of yoga on mood in psychiatric inpatients.Psychiatric Rehabilitation Journal,28(4),399-402.Lazar,S
40、.(2006)Mind-body connection:Neural correlates of respiration during meditation.Presented at Mind and Life Summer Research Institute,Garrison,New York.Lazar,S.W.,Kerr,C.E.,Wasserman,R.H.,Gray,J.R.,Greve,D.N.,Treadway,M.T.et al.(2005).Meditation experience is associated with increased cortical thickne
41、ss.Neuroreport,16(17),1893-1897.,References,Lowen,Alexander.(1958).The language of the body.New York,NY:Macmillan Publishing Co.,Inc.Martin,Leonard,Stepper,Sabine,&Strack,Fritz.(1988).Inhibiting and facilitating conditions of the human smile:A nonobtrusive test of the facial feedback hypothesis.Jour
42、nal of personality and social psychology,54(5),768-777.Maslow,Abraham H.(1968/1999).Selected chapters from Towards a psychology of being,3rd Edition.New York:John Wiley&Sons.Michaelson,A.et al.(2005).Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month inten
43、sive yoga program.Medical Science Monitor,11(12),555-561.,References,Patanjali.(2003).The yoga sutra of patanjali.(Chip Hartranft,Trans.).Boston,Massachusetts:Shambhala Publications,Inc.(Original work unpublished)Patanjali.(1978/1999).The yoga sutras of patanjali.(Sri Swami Satchidananda,Trans.).Vir
44、ginia:Integral Yoga Publications.(Original work unpublished).Pawelski,J.(2003).William James,positive psychology,and healthy-mindedness.TheJournal of Speculative Philosophy(New Series)17,53-67.,References,Peterson,Christopher&Seligman,Martin.(2004).Character strengths and virtues:A handbook and clas
45、sification.New York,NY:Oxford University Press.Peterson,Christopher.(2006).A Primer in Positive Psychology.New York,NY:Oxford University Press,Inc.Reivich,Karen,Shatte,Andrew.(2002).The resilience factor:Seven keys to finding your inner strength and overcoming lifes hurdles.Broadway Books.,Reference
46、s,Salovey,P.,Caruso,D.,&Mayer,J.D.(2004).Emotional intelligence in practice.In Linley,P.A.&Joseph,S.(Eds),Positive psychology in practice(pp.4477-463).Hoboken,NJ:Wiley.Seligman,Martin.(2002).Authentic happiness.New York,NY:Free Press,Simon&Schuster,Inc.Shapiro,Shauna L.,Schwartz,Gary E.R.,&Santerre,
47、Craig.(2005).Meditation and positive psychology.In Snyder,C.R.,&Lopez,Shane J.(Eds.),Handbook of positive psychology(pp.146-164).New York,NY:Oxford University Press.Sherman,K.J,Cherkin,D.C.,Eroo,J.,Miglioretti D.L.,Deyo,R.A.(2005).Ann Intern Med.143(12):849-856.,References,Smith,W.P.,Compton,W.C.,&W
48、est,W.B.(1995).Meditation as an adjunct to a happiness enhancement program.Journal of clinical psychology,51,269-273.Soussignan,Robert.(2002).Duchenne smile,emotional experience,and autonomic reactivity:A test of the facial feedback hypothesis.Emotion,Vol 2(1),Mar 2002,52-74.Strack,Fritz,Martin,Leon
49、ard L.,Stepper,Sabine.(1988).Inhibiting and facilitating onditions of the human smile:A nonobtrusive test of the facial feedback hypothesis.Journal of Personality and Social Psychology,54(5),May 1988,768-777.Streeter,CC.,Jesens,JE,Perimutter,R.M.,Cabral,H.J.,Tian,H.,Terhune,D.B.,Ciraulo,D.A.,Renshaw
50、,P.F.(2007).Yoga asana sessions increase brain GABA levels:A pilot study.Journal of Alternative and Complementary Medicine,13(4)419-426.,References,Van der Kolk,B,Pelcovitz,D.,Roth,S.,Mandel,F.,McFarlane,A.&Herman,J.(1996).Dissociation,affect dysregulation and somatization:The complex nature of adap
