{"id":6009,"date":"2017-08-07T15:34:49","date_gmt":"2017-08-07T15:34:49","guid":{"rendered":"https:\/\/mindthepositive.com\/?p=6009"},"modified":"2024-09-02T23:01:34","modified_gmt":"2024-09-02T23:01:34","slug":"mindfulnessi-anlamak","status":"publish","type":"post","link":"https:\/\/mindthepositive.com\/tr\/mindfulnessi-anlamak\/","title":{"rendered":"Mindfulness&#8217;\u0131 Anlamak\u2026"},"content":{"rendered":"<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Son d\u00f6nemde okudu\u011fum, izledi\u011fim ve g\u00f6rd\u00fc\u011f\u00fcm \u00e7o\u011fu yay\u0131n bana<span class=\"apple-converted-space\">\u00a0<\/span><em><span style=\"font-family: Times;\">mindfulness\u2019\u0131<\/span><\/em><span class=\"apple-converted-space\">\u00a0<\/span>an\u0131msat\u0131yor. Eskiden kli\u015fe \u201c<em><span style=\"font-family: Times;\">\u015fimdi ve burada<\/span><\/em>\u201d olmak terimini kullan\u0131rd\u0131k. Onu bile, felsefi derinli\u011fiyle beraber anlamland\u0131rmak zaman\u0131m\u0131z\u0131 alm\u0131\u015ft\u0131. Bug\u00fcn, \u201c\u015fimdi ve burada\u201d olman\u0131n ve nas\u0131l olunabilece\u011finin, daha derinlemesine fark\u0131nday\u0131z. Bat\u0131 d\u00fcnyas\u0131nda, \u2018<em><span style=\"font-family: Times;\">dikkat ve fark\u0131ndal\u0131k<\/span><\/em>\u2019, \u2018<em><span style=\"font-family: Times;\">bilin\u00e7li fark\u0131ndal\u0131k<\/span><\/em>\u2019, \u2018<em><span style=\"font-family: Times;\">bilin\u00e7li bilin\u00e7<\/span><\/em>\u2019, \u2018fark\u0131ndal\u0131kl\u0131 fark\u0131ndal\u0131k\u2019, ve \u2018anda olma\u2019 gibi terimler kullan\u0131lmakta. Asl\u0131nda, felsefi, teorik ve uygulama bak\u0131m\u0131ndan bakt\u0131\u011f\u0131n\u0131zda, t\u00fcm\u00fc bir\u00a0a\u011fac\u0131n dallar\u0131 gibi. Ancak, malesef, T\u00fcrk\u00e7e\u2019de tam kar\u015f\u0131l\u0131\u011f\u0131 olmay\u0131nca, bu ifadeleri i\u00e7selle\u015ftirmek de zorla\u015f\u0131yor. \u0130\u015fin \u00f6zeti, mindfulness \u2018\u015fimdi ve burada\u2019 olma halinden \u00e7ok uzak de\u011fil.<\/span><\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Peki nedir mindfulness? Ne oldu\u011funu anlatmaktan \u00f6te, nas\u0131l bir deneyim oldu\u011funu payla\u015fmay\u0131 tercih ederim. Bir ka\u00e7 saniyeli\u011fine yapt\u0131\u011f\u0131n\u0131z i\u015fe ara verip d\u00fc\u015f\u00fcnmenizi rica etsem\u2026 Kahve i\u00e7meyi sever misiniz? Veya \u00e7ay? En son kahve\/\u00e7ay keyfiniz s\u0131ras\u0131nda deneyimlerinizi an\u0131ms\u0131yor musunuz? \u201c<em><span style=\"font-family: Times;\">Deneyim mi<\/span><\/em>?<span class=\"apple-converted-space\"><i>\u00a0<\/i><\/span><em><span style=\"font-family: Times;\">Kahve i\u00e7menin ne deneyimi olabilir ki<\/span><\/em>?\u201d \u015feklinde soruyor olabilirsiniz\u2026 Evet, hayat\u0131m\u0131z\u0131n her an\u0131 bize \u00e7e\u015fitli deneyimler ya\u015fat\u0131r, basit bir fincan kahve dahi. Deneyimlerimizin kalitesi (veya canl\u0131l\u0131\u011f\u0131) ona yeterli zaman, dikkat ve fark\u0131ndal\u0131k vermemizle ba\u011flant\u0131l\u0131d\u0131r. Ne kadar dikkat ve fark\u0131ndal\u0131k, o kadar daha canl\u0131, doyurucu ve ger\u00e7ek\u00e7i bir ya\u015fam demek!<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3717 aligncenter\" src=\"https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee.png\" alt=\"\" width=\"865\" height=\"479\" srcset=\"https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee.png 865w, https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee-300x166.png 300w, https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee-768x425.png 768w, https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee-705x390.png 705w, https:\/\/mindthepositive.com\/wp-content\/uploads\/2017\/08\/coffee-450x249.png 450w\" sizes=\"auto, (max-width: 865px) 100vw, 865px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Mesela, bug\u00fcne kadar bir fincan kahvenizi t\u00fcm be\u015f duyunuzla keyfine vararak yudumlad\u0131n\u0131z m\u0131? Hen\u00fcz yeni demlenmi\u015f kahvenizden \u00e7\u0131kan ve havaya kar\u0131\u015fan ince duman\u0131 izlediniz mi? Fincandan gelen aromay\u0131 burun deliklerinizden i\u00e7inize \u00e7ekerek, s\u0131cakl\u0131\u011f\u0131 ve kokuyu ci\u011ferlerinizin derinli\u011fine kadar ald\u0131\u011f\u0131n\u0131z\u0131 ve beslendi\u011finizi hayal ettiniz mi? Fincanda duran s\u0131v\u0131n\u0131n rengini, parlakl\u0131\u011f\u0131n\u0131, hatta ayna gibi yans\u0131tmalar\u0131n\u0131 g\u00f6zlemlediniz mi? Peki ya, ilk yudumu al\u0131rken, dudaklar\u0131n\u0131zda ve a\u011fz\u0131n\u0131zda yaratt\u0131\u011f\u0131 s\u0131cakl\u0131\u011f\u0131, kahvenin getirdi\u011fi tipik hafif ac\u0131-tatl\u0131 tad\u0131, ve yuta\u011f\u0131n\u0131zdaki olu\u015fan ve sizi i\u00e7g\u00fcd\u00fcsel olarak yutmaya iten t\u00fckr\u00fck bezlerin \u00e7al\u0131\u015fmaya ba\u015flad\u0131\u011f\u0131n\u0131 farkettiniz mi? Hi\u00e7 akl\u0131n\u0131zdan, yutmay\u0131 geciktirmek ve biraz daha keyfine varabilmek i\u00e7in mili-saniyelik s\u00fcreyle zaman\u0131 yava\u015flatmak gibi \u2018\u015fahane\u2019 bir fikir ge\u00e7ti mi? Bu k\u00fc\u00e7\u00fck yudumun yemek borunuzdan a\u015fa\u011fa inerken s\u0131cakl\u0131\u011f\u0131n\u0131 hissetmeye izin verdiniz mi? T\u00fcm k\u00fc\u00e7\u00fck ad\u0131mlarda dikkatiniz ve fark\u0131ndal\u0131\u011f\u0131n\u0131z nerdeydi? Her bir duyu yoluyla deneyimlerinizde mi, yoksa arkada\u015f\u0131n\u0131zla sohbetinizde, gazetenizde, veya yap\u0131lacak\/yap\u0131lm\u0131\u015f i\u015flerde mi?<\/span><\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">\u0130\u015fte, benim anlay\u0131\u015f\u0131mda mindfulness \u2013Kirk W. Brown ve Richard M. Ryan\u2019\u0131n da tan\u0131mlad\u0131\u011f\u0131 gibi, \u201canda ya\u015fanan olaylara, deneyimler ve hallere y\u00f6nelik belirgin dikkat ve fark\u0131dal\u0131k becerisidir.\u201d Mindfulness Temelli Stres Azaltma (MBSR) program\u0131yla Mindfulness\u2019\u0131 Do\u011fudan Bat\u0131n\u0131n bilim d\u00fcnyas\u0131na ta\u015f\u0131yan Job Kabat-Zinn (1994), \u015f\u00f6yle tan\u0131ml\u0131yor: \u201cMevcut ana bilin\u00e7 ve niyetle yarg\u0131lamadan odaklanma halidir.\u201d Ba\u015fka deyi\u015fle, mindfulness niyet, dikkat, fark\u0131ndal\u0131k, ve kabul i\u00e7erir. Bu, odakl\u0131 dikkat ile anda olan deneyimleri, anda olanlar\u0131n fark\u0131nda olmak, ve diren\u00e7siz bir tutumla kabul etmek. <\/span><\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Yukar\u0131daki kahve deneyimi, dikkat ve fark\u0131ndal\u0131k seviyemizi artt\u0131rmaa yarayan mindfulness uygulamalar\u0131ndan sadece biridir. Mindful (dikkat ve fark\u0131ndal\u0131kla anda olma hali) olmak i\u00e7in \u00e7ok \u00e7abaya gerek yok. Bir ka\u00e7 p\u00fcf noktalar\u0131n\u0131 bildikten sonra, hayata ge\u00e7irmesi \u00e7ok kolay. Bu zamana kadar bilin\u00e7li veya bilin\u00e7siz \u00e7e\u015fitli \u015fekil ve ortamlarda zaten uygulad\u0131\u011f\u0131m\u0131z y\u00f6ntemlerden ibarettir. Mindful olma, bir nevi, kendimizi mind-full (zihin dolulu\u011fu) durumundan uzakla\u015ft\u0131rmak, biraz da mind-fool (zihni aptalla\u015ft\u0131rma) olma yoluna sevketmek gibi \u00f6z-fark\u0131ndal\u0131k ve \u00f6z-y\u00f6netimi i\u00e7eren keyifli bir s\u00fcre\u00e7\u2026<\/span><\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Bu konuda ara\u015ft\u0131rmalar\u0131m ve uygulamalar\u0131m \u0131\u015f\u0131\u011f\u0131nda, bizleri mindful olmaya destekleyen sekiz ilke ke\u015ffettim: (1) Dikkat (Attention), (2) Fark\u0131ndal\u0131k (Awareness) (3) Niyet (Intention), (4) Tutum (Attitude), (5) \u0130zleme\/G\u00f6zlem (Observation), (6) Yarg\u0131lamama (Non-judgmental), (7) Kabul (Acceptance), ve (8) B\u0131rakma (Let it go\/Let it be). Her birini kendi ba\u015f\u0131na veya e\u015f zamanl\u0131 uygulama yoluyla, zihinsel, duygusal, bedensel ve ruhsal olarak kendimizi mindful olmaya e\u011fitebiliriz. Kahvenin t\u00fcm duyular\u0131m\u0131zla tad\u0131na varma \u00f6rne\u011fi gibi, pek \u00e7ok keyifli ve e\u011flenceli mindfulness uygulamalar\u0131 mevcuttur<\/span><\/p>\n<p style=\"text-align: justify; text-justify: inter-ideograph; line-height: 24.0pt; margin: 0cm 0cm 24.0pt 0cm;\"><span style=\"font-size: 12.0pt;\">Bu yaz\u0131mda, kahve \u00f6rne\u011fiyle birinci ve ikinci ilkeye az da olsa de\u011finmi\u015f oldum. Her a\u015famas\u0131n\u0131 keyifle y\u00fcr\u00fctebilece\u011finiz bir uygulama payla\u015fm\u0131\u015f oldum. Bundan sonraki yaz\u0131lar\u0131mda yedi prensipten bir ka\u00e7\u0131na de\u011finerek, \u00f6rneklemeler ve uygulama yollar\u0131 sunarak, bildiklerimi, deneyimlerimi ve bende yaratt\u0131\u011f\u0131 olumlu etkileri payla\u015f\u0131yor olaca\u011f\u0131m. Keyifli okumalar ve deneyimlemeler dilerim.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Son d\u00f6nemde okudu\u011fum, izledi\u011fim ve g\u00f6rd\u00fc\u011f\u00fcm \u00e7o\u011fu yay\u0131n bana\u00a0mindfulness\u2019\u0131\u00a0an\u0131msat\u0131yor. Eskiden kli\u015fe \u201c\u015fimdi ve burada\u201d olmak terimini kullan\u0131rd\u0131k. Onu bile, felsefi derinli\u011fiyle beraber anlamland\u0131rmak zaman\u0131m\u0131z\u0131 alm\u0131\u015ft\u0131. Bug\u00fcn, \u201c\u015fimdi ve burada\u201d olman\u0131n ve nas\u0131l olunabilece\u011finin, daha derinlemesine fark\u0131nday\u0131z. Bat\u0131 d\u00fcnyas\u0131nda, \u2018dikkat ve fark\u0131ndal\u0131k\u2019, \u2018bilin\u00e7li fark\u0131ndal\u0131k\u2019, \u2018bilin\u00e7li bilin\u00e7\u2019, \u2018fark\u0131ndal\u0131kl\u0131 fark\u0131ndal\u0131k\u2019, ve \u2018anda olma\u2019 gibi terimler kullan\u0131lmakta. Asl\u0131nda, felsefi, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5576,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[114],"tags":[],"class_list":["post-6009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yazilar"],"_links":{"self":[{"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/posts\/6009","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/comments?post=6009"}],"version-history":[{"count":2,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/posts\/6009\/revisions"}],"predecessor-version":[{"id":6027,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/posts\/6009\/revisions\/6027"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/media\/5576"}],"wp:attachment":[{"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/media?parent=6009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/categories?post=6009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindthepositive.com\/tr\/wp-json\/wp\/v2\/tags?post=6009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}