\u0130li\u015fkilerde yak\u0131nl\u0131\u011f\u0131 \u00e7o\u011fu zaman kar\u015f\u0131 taraftan bekleriz. Daha ilgili olsun, daha a\u00e7\u0131k konu\u015fsun, daha \u00e7ok dinlesin isteriz. Oysa ili\u015fkide ger\u00e7ekten \u201corada\u201d olabilmek, \u00e7o\u011fu zaman d\u0131\u015far\u0131dan de\u011fil, ki\u015finin kendi i\u00e7inden ba\u015flar.<\/p>\n
Yak\u0131nl\u0131k, iki ki\u015finin ayn\u0131 anda fark\u0131nda olmas\u0131yla kurulur. Biri anda de\u011filse, di\u011feri ne kadar \u00e7abalarsa \u00e7abalas\u0131n temas eksik kal\u0131r. Bu y\u00fczden ili\u015fkide yak\u0131nl\u0131k yaratman\u0131n ilk ve en temel ko\u015fulu, anda kalabilme becerisidir.<\/p>\n
Mindfulness, ili\u015fkiler ba\u011flam\u0131nda bir teknik ya da egzersizden \u00e7ok, bir duru\u015fu ifade eder. Kar\u015f\u0131ndakini dinlerken ba\u015fka bir cevab\u0131 d\u00fc\u015f\u00fcnmemek, bir an ya\u015fan\u0131rken ge\u00e7mi\u015fi ya da gelece\u011fi ta\u015f\u0131mamak, duygular ortaya \u00e7\u0131kt\u0131\u011f\u0131nda onlar\u0131 bast\u0131rmak yerine fark etmek\u2026 T\u00fcm bunlar ili\u015fkide var olman\u0131n sessiz ama belirleyici ad\u0131mlar\u0131d\u0131r.<\/p>\n
Anda olmad\u0131\u011f\u0131m\u0131zda, ili\u015fkide otomatik h\u00e2le ge\u00e7eriz. Konu\u015furuz ama duymay\u0131z. Tepki veririz ama anlamay\u0131z. Ayn\u0131 anda oraday\u0131zd\u0131r, ama zihnen ba\u015fka bir yerdeyizdir. Bu durum, \u00e7o\u011fu zaman ilgisizlik gibi alg\u0131lan\u0131r; oysa temel sorun fark\u0131ndal\u0131k eksikli\u011fidir.<\/p>\n
\u0130li\u015fkide mindfulness, kar\u015f\u0131ndakini kontrol etmeyi ya da s\u00fcrekli dikkat kesilmeyi gerektirmez. Aksine, kendi i\u00e7 h\u00e2lini fark edebilme prati\u011fidir. Ne hissetti\u011fini, neye kapand\u0131\u011f\u0131n\u0131, ne zaman uzakla\u015ft\u0131\u011f\u0131n\u0131 g\u00f6rebilmek\u2026 Bu fark\u0131ndal\u0131k, yak\u0131nl\u0131\u011f\u0131n zeminini olu\u015fturur.<\/p>\n
Bu y\u00fczden bu 7 g\u00fcnl\u00fck deney, kar\u015f\u0131 taraf\u0131n davran\u0131\u015flar\u0131n\u0131 de\u011fi\u015ftirmeyi ama\u00e7lamaz. Deneyin oda\u011f\u0131 \u015fudur: \u0130li\u015fkide sen ne kadar oradas\u0131n? Ne kadar anda, ne kadar temas h\u00e2lindesin?<\/p>\n
Yak\u0131nl\u0131k, \u00f6nce ki\u015finin kendi varl\u0131\u011f\u0131yla ba\u015flar. Anda kalabildi\u011finde, ili\u015fki de seninle birlikte oraya gelir.<\/p>\n
A\u015fa\u011f\u0131daki 1 dakikal\u0131k mikro pratik, 7 G\u00fcnl\u00fck Yak\u0131nl\u0131k Deneyi\u2019ne ba\u015flamadan \u00f6nce ya da her g\u00fcn\u00fcn ba\u015f\u0131nda uygulanmak \u00fczere haz\u0131rland\u0131k. Amac\u0131; ili\u015fkiye y\u00f6nelmeden \u00f6nce kendinle temas kurman\u0131, zihnini yava\u015flatman\u0131 ve anda olma h\u00e2lini bilin\u00e7li bir davetle a\u00e7man\u0131 sa\u011flamak.<\/p>\n
1 Dakikal\u0131k Mikro Pratik: \u0130li\u015fkide Anda Olmak<\/p>\n
Bu prati\u011fi bir konu\u015fmadan \u00f6nce, bir mesaj yazmadan \u00f6nce ya da sadece ili\u015fkiyi d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn bir anda uygulayabilirsin. S\u00fcresi yakla\u015f\u0131k 60 saniyedir.<\/p>\n
0\u201315. saniye | Dur
\nNe yap\u0131yorsan b\u0131rak. Telefonu elinden indir. G\u00f6zlerin a\u00e7\u0131ksa bir noktaya sabitle, kapal\u0131ysa kapat. Hi\u00e7bir \u015feyi d\u00fczeltmeye ya da de\u011fi\u015ftirmeye \u00e7al\u0131\u015fma.<\/p>\n
15\u201330. saniye | Nefesine D\u00f6n
\nBurnundan yava\u015f\u00e7a nefes al, a\u011fz\u0131ndan ver. Nefesini derinle\u015ftirmeye zorlama. Sadece nefes ald\u0131\u011f\u0131n\u0131 ve verdi\u011fini fark et.<\/p>\n
30\u201345. saniye | \u0130\u00e7 Durumunu Fark Et
\nKendine \u015fu soruyu sor: \u201c\u015eu anda duygusal olarak neredeyim?\u201d
\nCevab\u0131 kelimelere d\u00f6kmen \u015fart de\u011fil. Bir his, bir yo\u011funluk ya da bir bo\u015fluk olarak fark etmen yeterli.<\/p>\n
45\u201360. saniye | Niyet Belirle
\n\u0130\u00e7inden sessizce \u015funu s\u00f6yle:
\n\u201cBu ili\u015fkide \u015fu an oldu\u011fum h\u00e2limle var\u0131m.\u201d
\nBa\u015fka bir h\u00e2le ge\u00e7meye \u00e7al\u0131\u015fma. Oldu\u011fun yerden orada kal.<\/p>\n
Bu Pratik Neyi De\u011fi\u015ftirir?<\/p>\n
Bu 1 dakika:
\n\t\u2022\tTepki vermeden \u00f6nce durman\u0131 sa\u011flar
\n\t\u2022\tOtomatik davran\u0131\u015flar\u0131n fark edilmesine alan a\u00e7ar
\n\t\u2022\tKar\u015f\u0131 taraf\u0131 de\u011fil, kendi varl\u0131\u011f\u0131n\u0131 merkeze al\u0131r<\/p>\n
Yak\u0131nl\u0131k, \u00e7o\u011fu zaman daha fazlas\u0131n\u0131 yaparak de\u011fil; bir an durarak m\u00fcmk\u00fcn olur.<\/p>\n
Bu mikro prati\u011fi, 7 G\u00fcnl\u00fck Yak\u0131nl\u0131k Deneyi boyunca her g\u00fcn tekrar edebilirsin.
\n\u00c7\u00fcnk\u00fc ili\u015fkide orada olmak, \u00f6nce kendinle orada olmay\u0131 gerektirir.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0130li\u015fkilerde yak\u0131nl\u0131\u011f\u0131 \u00e7o\u011fu zaman kar\u015f\u0131 taraftan bekleriz. Daha ilgili olsun, daha a\u00e7\u0131k konu\u015fsun, daha \u00e7ok dinlesin isteriz. Oysa ili\u015fkide ger\u00e7ekten \u201corada\u201d olabilmek, \u00e7o\u011fu zaman d\u0131\u015far\u0131dan de\u011fil, ki\u015finin kendi i\u00e7inden ba\u015flar. Yak\u0131nl\u0131k, iki ki\u015finin ayn\u0131 anda fark\u0131nda olmas\u0131yla kurulur. Biri anda de\u011filse, di\u011feri ne kadar \u00e7abalarsa \u00e7abalas\u0131n temas eksik kal\u0131r. Bu y\u00fczden ili\u015fkide yak\u0131nl\u0131k yaratman\u0131n ilk […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","content-type":"","jnews-multi-image_gallery":[],"jnews_single_post":{"subtitle":"","format":"standard","jnews_video_option_group":[[]],"override":[{"template":"1","parallax":"1","fullscreen":"1","layout":"right-sidebar","sidebar":"singlepost-widget","second_sidebar":"default-sidebar","sticky_sidebar":"1","share_position":"float","share_float_style":"share-normal","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_author_image":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_category":"1","show_post_reading_time":"0","post_reading_time_wpm":"300","post_calculate_word_method":"str_word_count","show_zoom_button":"1","zoom_button_out_step":"2","zoom_button_in_step":"3","show_post_tag":"1","show_popup_post":"1","show_comment_section":"1","number_popup_post":"2","show_author_box":"1","show_post_related":"1"}],"image_override":[{"single_post_thumbnail_size":"no-crop","single_post_gallery_size":"crop-500"}],"trending_post_position":"meta","trending_post_label":"Trend","sponsored_post_label":"Sponsorlu","disable_ad":"0"},"jnews_primary_category":[],"jnews_override_bookmark_settings":{"override_bookmark_button":"0","override_show_bookmark_button":"0"},"jnews_social_meta":[],"jnews_paywall_metabox":{"paragraph_limit":"2","enable_premium_post":"0","enable_free_post":"0","override_paragraph_limit":"0","enable_preview_post":"0","enable_preview_video":"0"},"jnews_review":[],"enable_review":"","type":"percentage","name":"","summary":"","brand":"","sku":"","good":[],"bad":[],"score_override":"","override_value":"","rating":[],"price":[],"jnews_override_counter":{"view_counter_number":"0","share_counter_number":"0","like_counter_number":"0","dislike_counter_number":"0"},"jnews_post_split":{"post_split":[{"template":"1","tag":"h2","numbering":"asc","mode":"normal","first":"0","enable_toc":"0","toc_type":"normal"}]},"jnews_podcast_option":[],"jnews_podcast_series":[],"footnotes":""},"categories":[1],"tags":[],"jnews-series":[],"class_list":["post-53868","post","type-post","status-publish","format-standard","hentry","category-genel"],"yoast_head":"\n