Bu rehber, ili\u015fkini d\u00f6n\u00fc\u015ft\u00fcrmeyi ya da bir sonu\u00e7 \u00fcretmeyi hedeflemez. Amac\u0131; yak\u0131nl\u0131\u011f\u0131n g\u00fcndelik hayatta nas\u0131l kuruldu\u011funu daha net, daha bilin\u00e7li ve daha s\u00fcrd\u00fcr\u00fclebilir bir \u015fekilde fark etmeni sa\u011flamakt\u0131r.
\nDeney; partnerli ya da partnersiz uygulanabilir. Her g\u00fcn i\u00e7in belirlenmi\u015f tek bir odak vard\u0131r. G\u00f6revler k\u0131sa, uygulanabilir ve nettir.<\/p>\n
Uygulama Notlar\u0131:
\n\t\u2022\tHer g\u00fcn yaln\u0131zca bir g\u00f6revi uygula.
\n\t\u2022\tG\u00f6revi g\u00fcn\u00fcn herhangi bir saatinde yapabilirsin.
\n\t\u2022\tEkstra bir \u015fey eklemeye ya da g\u00f6revi \u201cdaha iyi\u201d yapmaya \u00e7al\u0131\u015fma.
\n\t\u2022\tAma\u00e7 performans de\u011fil, g\u00f6zlem ve fark\u0131ndal\u0131kt\u0131r.<\/p>\n
1. G\u00fcn \u2013 Mevcut Duygusal Durumunu Belirle<\/p>\n
G\u00f6rev:
\nG\u00fcn\u00fcn herhangi bir an\u0131nda dur ve kendine \u015fu soruyu sor:
\n\u201c\u015eu anda duygusal olarak neredeyim?\u201d<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tCevap arama ya da a\u00e7\u0131klama \u00fcretme.
\n\t\u2022\tTek kelime ya da k\u0131sa bir ifade yeterlidir (\u00f6rne\u011fin: gergin, yorgun, da\u011f\u0131n\u0131k, n\u00f6tr).
\n\t\u2022\tHissetti\u011fini \u201cde\u011fi\u015ftirmeye\u201d \u00e7al\u0131\u015fma.<\/p>\n
Ama\u00e7:
\nYak\u0131nl\u0131\u011f\u0131n, \u00f6nce ki\u015finin kendi i\u00e7 durumunu fark etmesiyle ba\u015flad\u0131\u011f\u0131n\u0131 g\u00f6rmek.<\/p>\n
2. G\u00fcn \u2013 Tepki Vermeden Dinleme Prati\u011fi<\/p>\n
G\u00f6rev:
\nBug\u00fcn biri konu\u015furken tepki vermeden ve y\u00f6nlendirmeden dinle.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tKar\u015f\u0131ndaki konu\u015furken cevap haz\u0131rlamay\u0131 b\u0131rak.
\n\t\u2022\tHak vermek, d\u00fczeltmek, \u00e7\u00f6z\u00fcm \u00f6nermek i\u00e7in araya girme.
\n\t\u2022\tKonu\u015fma bittikten sonra yaln\u0131zca \u201cSeni duydum\u201d demek yeterlidir.<\/p>\n
Ama\u00e7:
\nDinlemenin, yak\u0131nl\u0131\u011f\u0131n en temel ve en zor becerilerinden biri oldu\u011funu deneyimlemek.<\/p>\n
3. G\u00fcn \u2013 Otomatik Davran\u0131\u015f\u0131n\u0131 Tespit Et<\/p>\n
G\u00f6rev:
\n\u0130li\u015fkilerinde s\u0131k tekrarlad\u0131\u011f\u0131n otomatik davran\u0131\u015f\u0131 belirle.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tZor bir an geldi\u011finde ilk refleksini fark et (konuyu de\u011fi\u015ftirmek, susmak, \u015faka yapmak, uzakla\u015fmak gibi).
\n\t\u2022\tDavran\u0131\u015f\u0131 de\u011fi\u015ftirme.
\n\t\u2022\tSadece ne zaman ve hangi durumda ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 g\u00f6zlemle.<\/p>\n
Ama\u00e7:
\nYak\u0131nl\u0131\u011f\u0131 zorla\u015ft\u0131ran otomatik tepkilerin fark\u0131na varmak.<\/p>\n
4. G\u00fcn \u2013 Temass\u0131z Yak\u0131nl\u0131k Alan\u0131 Yarat<\/p>\n
G\u00f6rev:
\nFiziksel temas kullanmadan bir yak\u0131nl\u0131k an\u0131 olu\u015ftur.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tBir bak\u0131\u015f, k\u0131sa bir mesaj, birlikte sessizce oturmak ya da bir not b\u0131rakmak yeterlidir.
\n\t\u2022\tBu an\u0131n k\u0131sa olmas\u0131 sorun de\u011fildir.
\n\t\u2022\tAnlam y\u00fcklemeye \u00e7al\u0131\u015fma.<\/p>\n
Ama\u00e7:
\nYak\u0131nl\u0131\u011f\u0131n yaln\u0131zca fiziksel temasla s\u0131n\u0131rl\u0131 olmad\u0131\u011f\u0131n\u0131 deneyimlemek.<\/p>\n
5. G\u00fcn \u2013 S\u0131n\u0131rlar\u0131n\u0131 Netle\u015ftir<\/p>\n
G\u00f6rev:
\nBug\u00fcn \u201cburaya kadar\u201d dedi\u011fin bir an\u0131 fark et.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tGeri \u00e7ekilme ihtiyac\u0131 hissetti\u011fin an\u0131 g\u00f6zlemle.
\n\t\u2022\tBu geri \u00e7ekilmenin bir ka\u00e7\u0131\u015f m\u0131 yoksa kendini koruma m\u0131 oldu\u011funu ay\u0131rt etmeye \u00e7al\u0131\u015f.
\n\t\u2022\tS\u0131n\u0131r\u0131 savunma ya da a\u00e7\u0131klama ihtiyac\u0131 duyma.<\/p>\n
Ama\u00e7:
\nS\u0131n\u0131rlar\u0131n, yak\u0131nl\u0131\u011f\u0131 engelleyen de\u011fil; onu m\u00fcmk\u00fcn k\u0131lan bir yap\u0131 oldu\u011funu g\u00f6rmek.<\/p>\n
6. G\u00fcn \u2013 S\u00f6ylenmeyeni Tan\u0131mla<\/p>\n
G\u00f6rev:
\nBug\u00fcn dile getirmedi\u011fin bir d\u00fc\u015f\u00fcnceyi ya da duyguyu fark et.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tBunu kar\u015f\u0131ndakiyle payla\u015fmak zorunda de\u011filsin.
\n\t\u2022\tYazabilir ya da zihninde netle\u015ftirebilirsin.
\n\t\u2022\tNeden s\u00f6ylenmedi\u011fini kendine sor.<\/p>\n
Ama\u00e7:
\nYak\u0131nl\u0131\u011f\u0131n yaln\u0131zca s\u00f6ylenenlerle de\u011fil, s\u00f6ylenemeyenlerle de \u015fekillendi\u011fini fark etmek.<\/p>\n
7. G\u00fcn \u2013 \u0130li\u015fkinin Diline Kulak Ver<\/p>\n
G\u00f6rev:
\nBug\u00fcn s\u00f6zlerden \u00e7ok ili\u015fkinin genel h\u00e2lini g\u00f6zlemle.<\/p>\n
Nas\u0131l Uygulan\u0131r:
\n\t\u2022\tDuraksamalara, sessizliklere, bak\u0131\u015flara dikkat et.
\n\t\u2022\tTek bir an se\u00e7 ve onun sende ne hissettirdi\u011fini fark et.
\n\t\u2022\tYorumlamadan g\u00f6zlemle.<\/p>\n
Ama\u00e7:
\nYak\u0131nl\u0131\u011f\u0131n, kelimelerin \u00f6tesinde bir ileti\u015fim alan\u0131 oldu\u011funu deneyimlemek.<\/p>\n
Deney Sonu Notu<\/p>\n
Bu 7 g\u00fcn\u00fcn sonunda bir sonu\u00e7 \u00e7\u0131karmak zorunda de\u011filsin.
\nAma \u015funu fark etmi\u015f olabilirsin: Yak\u0131nl\u0131k, b\u00fcy\u00fck konu\u015fmalardan \u00e7ok k\u00fc\u00e7\u00fck ama bilin\u00e7li temaslardan olu\u015fur.<\/p>\n
Ayn\u0131 ili\u015fkide, ayn\u0131 ko\u015fullarda, yaln\u0131zca dikkatin y\u00f6n\u00fcn\u00fc de\u011fi\u015ftirerek bile ba\u015fka bir hafta m\u00fcmk\u00fcnd\u00fcr.
\nBu rehberi ihtiya\u00e7 duydu\u011funda yeniden uygulayabilirsin. \u00c7\u00fcnk\u00fc yak\u0131nl\u0131k bir hedef de\u011fil; geri d\u00f6n\u00fclen bir pratik alan\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bu rehber, ili\u015fkini d\u00f6n\u00fc\u015ft\u00fcrmeyi ya da bir sonu\u00e7 \u00fcretmeyi hedeflemez. Amac\u0131; yak\u0131nl\u0131\u011f\u0131n g\u00fcndelik hayatta nas\u0131l kuruldu\u011funu daha net, daha bilin\u00e7li ve daha s\u00fcrd\u00fcr\u00fclebilir bir \u015fekilde fark etmeni sa\u011flamakt\u0131r. Deney; partnerli ya da partnersiz uygulanabilir. Her g\u00fcn i\u00e7in belirlenmi\u015f tek bir odak vard\u0131r. G\u00f6revler k\u0131sa, uygulanabilir ve nettir. Uygulama Notlar\u0131: \u2022 Her g\u00fcn yaln\u0131zca bir g\u00f6revi […]<\/p>\n","protected":false},"author":2,"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":{"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","subtitle":"Rehber"},"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":[205,47],"tags":[],"jnews-series":[],"class_list":["post-53870","post","type-post","status-publish","format-standard","hentry","category-aile-iliskilerim","category-romantik-iliskilerim"],"yoast_head":"\n