{"id":978,"date":"2020-11-11T11:52:39","date_gmt":"2020-11-11T11:52:39","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=978"},"modified":"2021-07-19T14:09:13","modified_gmt":"2021-07-19T14:09:13","slug":"mindfulness-nedir-bilincli-farkindalik-nasil-yaratilir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/mindfulness-nedir-bilincli-farkindalik-nasil-yaratilir\/","title":{"rendered":"Mindfulness Nedir? Bilin\u00e7li Fark\u0131ndal\u0131k Nas\u0131l Yarat\u0131l\u0131r?"},"content":{"rendered":"

Son y\u0131llarda s\u0131kl\u0131kla duyulan mindfulness dilimize bilin\u00e7li fark\u0131ndal\u0131k olarak \u00e7evriliyor. An\u0131n i\u00e7indeki duyular\u0131, d\u00fc\u015f\u00fcnce ve duygular\u0131 fark etmeyi i\u00e7eren uygulama, dikkat ve odaklanma ile ger\u00e7ekle\u015fiyor. Sadece an\u0131 fark etmeyi de\u011fil, ayn\u0131 zamanda fark edilenleri nezaketle kar\u015f\u0131lamay\u0131 da i\u00e7eren bu yeni ak\u0131m, \u00fc\u00e7\u00fcnc\u00fc dalga psikoloji ekolleri i\u00e7inde kabul g\u00f6r\u00fcyor. Fark\u0131ndal\u0131kla elde edilen deneyim, \u015fefkat ve kabul\u00fc de i\u00e7eriyor. Deneyimsel bir ekol olan mindfulness, farkl\u0131 \u00e7al\u0131\u015fmalarla geli\u015ftiriliyor.\u00a0<\/span><\/p>\n

Mindfulness Nedir?\u00a0<\/b><\/h2>\n

Bilin\u00e7li fark\u0131ndal\u0131k, yani mindfulness temellerini budist felsefeden al\u0131yor. Bilimle desteklenen yakla\u015f\u0131m, klinik \u00e7al\u0131\u015fmalarla standardize edilerek programlan\u0131yor. Sek\u00fcler \u00e7al\u0131\u015fmalardan olu\u015fuyor. 70\u2019li y\u0131llar\u0131n sonunda Prof. Dr. J. K. Zinn\u2019in MIT (Massachusetts Institute of Technology) \u00dcniversitesi Mindfulness Merkezi\u2019nde geli\u015ftirdi\u011fi Stres Azaltma Program\u0131 d\u00fcnyan\u0131n d\u00f6rt bir yan\u0131nda ayn\u0131 \u00e7er\u00e7evede uygulanan en bilinen program. Alan uzmanlar\u0131nca uygulanan terapi gibi farkl\u0131 modeller de bulunuyor.<\/span><\/p>\n

Yaln\u0131z klinik uygulamalarda de\u011fil, g\u00fcnl\u00fck ya\u015fam deneyiminde de kullan\u0131labilen mindfulness becerileri, yemek yerken, y\u00fcr\u00fcrken, spor yaparken bile deneyimi fark\u0131ndal\u0131kla yapman\u0131n m\u00fcmk\u00fcn oldu\u011funu i\u015faret ediyor. \u0130\u00e7inde beden fark\u0131ndal\u0131\u011f\u0131 i\u00e7in yoga \u00e7al\u0131\u015fmalar\u0131 da i\u00e7eren ekol, meditasyonu odaklanma i\u00e7in ara\u00e7salla\u015ft\u0131r\u0131yor. Mindful yogada zorlu hareketler ve ba\u015far\u0131 hedefi bulunmazken, mindful meditasyon da m\u00fczik, t\u00fcts\u00fc gibi meditasyonla \u00f6zde\u015fle\u015ftirilen ara\u00e7lara gerek duyulmadan yap\u0131l\u0131yor. Odaklanma i\u00e7in nefesi ana tutunan bir \u00e7apa gibi kullanan mindfulnessta, nefes alman\u0131n da bir kural\u0131 bulunmuyor. Oldu\u011fu gibi al\u0131nan nefesin takibiyle ki\u015filer konsantrasyon sa\u011fl\u0131yor. Mindfulness ki\u015fiye mutluluk veya iyilik hali vadetmiyor. Yaln\u0131zca ki\u015finin kendisi i\u00e7in iyi olan\u0131 se\u00e7mesi i\u00e7in fark\u0131ndal\u0131\u011f\u0131n ara\u00e7 olabilece\u011fini vurguluyor ve ya\u015fam i\u00e7inde deneyimlenen duygu \u00fcz\u00fcnt\u00fc, kayg\u0131 veya \u00f6zlem gibi ho\u015fnut olunmayan hislerle de beraber kalabilmeyi i\u00e7eriyor. Jon Kabat Zinn, \u201cDalgalar\u0131 durduramazs\u0131n ama s\u00f6rf yapmay\u0131 \u00f6\u011frenebilirsin\u201d diyerek mindfulness becerisinin ya\u015fam getirdi\u011fi beceriyi i\u015faret ediyor.\u00a0<\/span><\/p>\n

Mindfulness Ne \u0130\u015fe Yarar?<\/b><\/h3>\n

Mindfulness ile ilgili yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n bir\u00e7o\u011fu MBSR ve MBCT programlar\u0131 \u00fczerine yo\u011funla\u015f\u0131yor. Kronik rahats\u0131zl\u0131klar\u0131, kanser gibi hastal\u0131klar\u0131, beden a\u011fr\u0131lar\u0131 olan, ba\u011f\u0131ml\u0131l\u0131k ya\u015fayan, \u00f6\u011frenme g\u00fc\u00e7l\u00fc\u011f\u00fc bulunan ki\u015filerin programlar sonunda g\u00fcnl\u00fck stres d\u00fczeylerin d\u00fc\u015f\u00fc\u015f oldu\u011fu saptan\u0131yor. Kayg\u0131, \u00f6fke gibi duygularla kalabilme becerisi geli\u015firken, zorluklarla ya\u015fayabilmek, deneyimleri farkl\u0131 ele almak, ki\u015filer i\u00e7in m\u00fcmk\u00fcn oluyor.\u00a0<\/span><\/p>\n

G\u00fcn\u00fcm\u00fczde d\u00fcnyan\u0131n bir\u00e7ok okulunda mindfulness programlar\u0131 k\u00fc\u00e7\u00fck ya\u015flardan itibaren \u00e7ocuklara \u00f6\u011fretiliyor, kazan\u0131lan beceriler ki\u015fisel ya\u015fam kalitesinin artmas\u0131na yard\u0131mc\u0131 oluyor. Ki\u015filer kendilerine yard\u0131m edebilmeyi, \u015fefkat duyabilmeyi, zorlu deneyimleri kabul edebilmeyi ve ya\u015fam\u0131 merakla incelemeyi mindfulness egzersizleri, uygulamalar\u0131 ve standart programlar\u0131 ile \u00f6\u011freniyor. D\u00fcnyada mindfulness \u00e7al\u0131\u015fmalar\u0131nda, ara\u015ft\u0131rma ve uygulamalar\u0131nda Oxford \u00dcniversitesi, Bongor \u00dcniversitesi, Exeter \u00dcniversitesi, Stanford \u00dcniversitesi ba\u015f\u0131 \u00e7ekiyor. \u00dclkemizde de mindfulness e\u011fitmenleri taraf\u0131ndan a\u00e7\u0131lan MBSR, MBCT programlar\u0131, at\u00f6lye ve workshoplar kat\u0131l\u0131mc\u0131lar\u0131n se\u00e7imi oluyor.\u00a0<\/span><\/p>\n

\"Mindfulness
Mindfulness Ne \u0130\u015fe Yarar?<\/figcaption><\/figure>\n

Mindfulness Egzersizleri Nelerdir?<\/b><\/h3>\n

Mindfulness uygulamalar\u0131n\u0131 merak ediyorsan, \u00f6ncelikle standart programlar\u0131 incelemelisin. MBSR ve MBCT 8 haftal\u0131k programlardan olu\u015fuyor, haftada 1 g\u00fcn oturum ger\u00e7ekle\u015ftiriyor, 1 g\u00fcn de sessizlik program\u0131 ile s\u00fcre\u00e7 tamamlan\u0131yor. Mindfulness\u0131 ele alan at\u00f6lyeler, g\u00fcnl\u00fck workshoplar da bulunuyor. \u00c7ocuklar ve yeti\u015fkinler i\u00e7in ayr\u0131 egzersizler planlan\u0131yor.\u00a0<\/span><\/p>\n

Ya\u015fam\u0131n kendisinin bir meditasyon oldu\u011funu belirten mindfulness uzmanlar\u0131, her \u015feyin bir egzersize d\u00f6n\u00fc\u015febilece\u011fini m\u00fcjdeliyor. Mindful bir \u015fekilde dinleme yapabilir, ileti\u015fim kurabilir, bula\u015f\u0131k y\u0131kayabilir, yemek yiyebilir, y\u00fcr\u00fcyebilir, oturabilirsin. Mindfulness\u0131n temel egzersizleri i\u00e7inde ise beden taramas\u0131, oturma meditasyonu, mindful y\u00fcr\u00fcy\u00fc\u015f, da\u011f meditasyonu, mindful hareket (oturarak ve ayakta yoga), duygu, d\u00fc\u015f\u00fcnce fark\u0131ndal\u0131\u011f\u0131 \u00e7al\u0131\u015fmalar\u0131 ve \u015fefkat meditasyonu yer al\u0131yor.\u00a0<\/span><\/p>\n

Mindful Meditasyon<\/b><\/h3>\n

Mindfulness meditasyonu herhangi bir yerde yap\u0131labiliyor. Otob\u00fcste, metroda veya mat\u0131n \u00fcst\u00fcnde oturarak, ayakta veya uzanarak nefesi takip ediliyor, meditasyona ba\u015flan\u0131yor. Zihin her u\u00e7u\u015ftu\u011funda, ba\u015fka bir yere gitti\u011finde, bir d\u00fc\u015f\u00fcnce geldi\u011finde, nazik\u00e7e yeniden nefes takip ediyor. Meditasyon i\u00e7in uzmanlar\u0131n haz\u0131rlad\u0131klar\u0131 ses kay\u0131tlar\u0131ndan da yola \u00e7\u0131k\u0131labiliyor. G\u00fcnde ortalama 10 dakikal\u0131k bir mindful meditasyon rutininin, ki\u015finin ya\u015fam kalitesine etki etti\u011fi biliniyor. D\u00fczenli meditasyon yap\u0131ld\u0131\u011f\u0131nda, uzun s\u00fcreli \u00e7al\u0131\u015fmalar beyindeki aktiviteyi i\u015faret eden gri h\u00fccre say\u0131s\u0131n\u0131n artt\u0131\u011f\u0131 ifade ediliyor.\u00a0<\/span><\/p>\n

Mindful Y\u00fcr\u00fcy\u00fc\u015f Egzersizi\u00a0<\/b><\/h3>\n

Meditasyona ba\u015flamadan \u00f6nce ayakta, dik bir pozisyonda durabilirsin. Evinde, d\u0131\u015far\u0131da, diledi\u011fin her yerde bu \u00e7al\u0131\u015fmay\u0131 yapman m\u00fcmk\u00fcn. Mindful y\u00fcr\u00fcme s\u0131ras\u0131nda \u00fczerinde diledi\u011fin k\u0131yafet bulunabiliyor, dilersen rahat hissedebilece\u011fin bir <\/span>spor tayt<\/a> ve <\/span>spor ti\u015f\u00f6rt<\/a> giyebilirsin. Ancak dedi\u011fimiz gibi, bu sadece tercih, rahats\u0131z hissetti\u011fin bir k\u0131yafetle bile olsan, onunla kalabilmek bu deneyimin bir par\u00e7as\u0131n\u0131 olu\u015fturuyor. \u0130\u015f \u00e7\u0131k\u0131\u015f\u0131, topuklu ayakkab\u0131larla y\u00fcr\u00fcrken de mindful y\u00fcr\u00fcy\u00fc\u015f yapabilirsin,<\/span> y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131<\/a> ile sahilde uzun bir parkura haz\u0131rken de\u2026 Nazik\u00e7e nefesini takip ederek ba\u015flamal\u0131s\u0131n, nefesin burun deliklerinden yava\u015f\u00e7a girdi\u011fini hissederek serinlikle beraber ilerleyi\u015fine bakabilirsin. Bedeninin hareketlerini, g\u00f6\u011fs\u00fcn\u00fcn, karn\u0131n\u0131n inip kalkt\u0131\u011f\u0131n\u0131 fark ederek ad\u0131mlar\u0131na konsantre olabilirsin. Do\u011fal bir h\u0131zla y\u00fcr\u00fcmen yeterli\u2026 Do\u011fru nefes, do\u011fru y\u00fcr\u00fcy\u00fc\u015f kurallar\u0131 bulunmuyor. Oldu\u011fun haliyle, do\u011fal haliyle y\u00fcr\u00fcy\u00fc\u015fe, ke\u015ffedilmeyi bekleyen bir deneyim gibi bakabilirsin. \u0130lk kez y\u00fcr\u00fcr gibi ad\u0131mlar\u0131n\u0131n ilerleyi\u015fini, bir baca\u011f\u0131n ileri giderken di\u011ferinin yava\u015f\u00e7a kalkarak nas\u0131l ad\u0131ma haz\u0131rlad\u0131\u011f\u0131n\u0131, senkronikli\u011fini fark edebilirsin. Aya\u011f\u0131n\u0131 kald\u0131rman\u0131, dizlerini b\u00fckmeni, a\u00e7man\u0131 fark edebilirsin. Hareket ettik\u00e7e bacaklar\u0131nda hafif bir kar\u0131ncalanma, \u0131s\u0131nma hissedebilir veya hissetmeyebilirsin. K\u0131yafetlerinin tenine de\u011fmesi, \u00fczerindeki <\/span>sporcu s\u00fctyeni<\/a> veya tayt\u0131n kaygan kuma\u015f\u0131n\u0131n y\u00fcr\u00fcrken \u00e7\u0131kard\u0131\u011f\u0131 ses\u2026 Duyular\u0131n\u0131 fark edebilirsin. G\u00f6rd\u00fc\u011f\u00fcn, duydu\u011fun, kokusunu ald\u0131\u011f\u0131n, hissetti\u011fin \u015feyleri ve hatta y\u00fcr\u00fcrken suya ihtiya\u00e7 duyduk\u00e7a a\u011fz\u0131nda de\u011fi\u015fen tad\u0131 inceleyebilirsin. Bu duyumlar sana iyi hissettirmeyebiliyor, \u00f6rne\u011fin bazen hareket an\u0131nda gelen ani bir kramp hissediliyor. Bu durumda onu ge\u00e7irmeye \u00e7al\u0131\u015fmadan, onunla sava\u015fmadan, ona da merakla yakla\u015fmay\u0131 deneyebilir, bu deneyimin nas\u0131l bir his uyand\u0131rd\u0131\u011f\u0131n\u0131 fark edebilirsin. Bu s\u0131rada zihnin u\u00e7u\u015ftu\u011funda, dikkatinin da\u011f\u0131ld\u0131\u011f\u0131n\u0131 fark etti\u011finde yeniden nefesine d\u00f6nebilir, y\u00fcr\u00fcy\u00fc\u015fe odaklanarak ilerleyebilirsin.<\/span><\/p>\n

Fark\u0131ndal\u0131k egzersizi her \u015feyi sanki ilk kez yap\u0131yormu\u015f gibi merakla incelemeyi, gelen deneyimi fark etmeyi ve uyand\u0131rd\u0131klar\u0131n\u0131 kabul etmeyi i\u00e7eriyor. Y\u00fcr\u00fcy\u00fc\u015f gibi s\u0131radan bir aktivite bile sadece odaklanarak yeni bir maceraya d\u00f6n\u00fc\u015febiliyor. Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda ki\u015filer, yava\u015f veya h\u0131zl\u0131 y\u00fcr\u00fcme ile ilgili kayg\u0131lara kap\u0131labiliyor veya di\u011ferleriyle bir rekabete girme hissi uyanabiliyor. Bu durumda gelen yarg\u0131lar\u0131 fark edip yeniden nefese d\u00f6nmek, bir yeti\u015fme tela\u015f\u0131 olmadan, gelece\u011fi veya ge\u00e7mi\u015fi d\u00fc\u015f\u00fcnmeden, sadece an\u0131n i\u00e7indeki deneyimle kalmak esas al\u0131n\u0131yor. \u00c7ok kolay gibi g\u00f6r\u00fcnse de ilk denemelerde s\u0131k s\u0131k zihnin u\u00e7u\u015ftu\u011funu, akl\u0131na d\u00fc\u015f\u00fcnceler geldi\u011fini, yap\u0131lacak g\u00f6revleri, g\u00fcn\u00fcn \u00f6ncesinde olanlar\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fc fark edebilirsin. Mindfulness egzersizleri, bir kas gibi fark\u0131ndal\u0131\u011f\u0131 geli\u015ftirmek i\u00e7in \u00e7al\u0131\u015f\u0131yor. Bir anda de\u011fil, deneyerek, odaklanarak, \u00e7al\u0131\u015farak ve egzersizleri yaparak kas, yani fark\u0131ndal\u0131k geli\u015fiyor.<\/span><\/p>\n

\"\"<\/a><\/p>\n

\"Mindfulness
Mindfulness Egzersizleri Nelerdir?<\/figcaption><\/figure>\n

Fark\u0131ndal\u0131kla Spor Yap\u0131labilir mi?\u00a0<\/b><\/h3>\n

Elbette, y\u00fcr\u00fcy\u00fc\u015f gibi mindful deneyimleri spora da ta\u015f\u0131yabilirsin. Hareket ederken ad\u0131m ad\u0131m hareketin bedende olu\u015ftu\u011fu duyumlar\u0131 fark etmek, v\u00fccuttaki an be an artan \u0131s\u0131y\u0131, teri hissetmek ile ba\u015flayabilirsin. Bedeninin s\u0131n\u0131rlar\u0131 ile kar\u015f\u0131la\u015ft\u0131\u011f\u0131nda, bir hareketi yapamad\u0131\u011f\u0131nda, bunu kabul ederek s\u00fcreci deneyimleyebilirsin. Mindfulnessta ba\u015far\u0131 konseptinden bahsedilmiyor. Oldu\u011fun gibi iyi, yeterli oldu\u011funu fark edebilir, esneme hareketleri ve d\u00fczenli egzersizlerle bedeninin s\u0131n\u0131rlar\u0131n\u0131 nas\u0131l geli\u015ftirdi\u011fini fark edebilirsin. Nefesin egzersize nas\u0131l yard\u0131mc\u0131 oldu\u011funu hissedebilirsin.\u00a0<\/span><\/p>\n

Deneyimi an be an fark etmek, do\u011fas\u0131 gere\u011fi biraz yava\u015flamay\u0131 da beraberinde getiriyor. Bu, hen\u00fcz mindfulnessla yeni tan\u0131\u015fanlarda s\u0131k\u0131lma, aceleci davranma veya yava\u015fl\u0131k nedeniyle yarg\u0131lar olu\u015fturma olarak kar\u015f\u0131m\u0131za \u00e7\u0131kabiliyor.\u00a0 Bu durumda ki\u015filerin bu s\u0131k\u0131nt\u0131yla da beraber kalabilmesi, nefese d\u00f6nmesi ve bu rahats\u0131zl\u0131\u011f\u0131 kabul ederek devam edebilmesi \u00f6nem ta\u015f\u0131yor. <\/span><\/p>\n

Skechers hayat\u0131nda yeni deneyimlere yer a\u00e7t\u0131\u011f\u0131n her anda seninle. Spor ayakkab\u0131 ve spor giyim \u00fcr\u00fcnleriyle yapaca\u011f\u0131n egzersizlerde rahatl\u0131\u011f\u0131 hissedebilir, bedeninin duyumlar\u0131na rahatl\u0131kla odaklanabilirsin. E\u011fer<\/span> do\u011fru nefes <\/span><\/a>kullan\u0131m\u0131n\u0131 merak ediyor, mindfulness \u00e7al\u0131\u015fmalar\u0131n\u0131n yan\u0131nda nefes hakk\u0131nda da bilgi almak istersen Skechers\u2019\u0131n senin i\u00e7in haz\u0131rlad\u0131\u011f\u0131 blog yaz\u0131s\u0131n\u0131 okuyabilirsin. <\/span><\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Son y\u0131llarda s\u0131kl\u0131kla duyulan mindfulness dilimize bilin\u00e7li fark\u0131ndal\u0131k olarak \u00e7evriliyor. An\u0131n i\u00e7indeki duyular\u0131, d\u00fc\u015f\u00fcnce ve duygular\u0131 fark etmeyi i\u00e7eren uygulama, dikkat ve odaklanma ile ger\u00e7ekle\u015fiyor. Sadece an\u0131 fark etmeyi de\u011fil, ayn\u0131 zamanda fark edilenleri nezaketle kar\u015f\u0131lamay\u0131 da i\u00e7eren bu yeni ak\u0131m, \u00fc\u00e7\u00fcnc\u00fc dalga psikoloji ekolleri i\u00e7inde kabul g\u00f6r\u00fcyor. Fark\u0131ndal\u0131kla elde edilen deneyim, \u015fefkat ve kabul\u00fc […]<\/p>\n","protected":false},"author":1,"featured_media":979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5,26],"tags":[],"yoast_head":"\nMindfulness Nedir? 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