{"id":467,"date":"2020-04-12T11:34:54","date_gmt":"2020-04-12T11:34:54","guid":{"rendered":"https:\/\/www.hilalusta.com\/2020\/?p=467"},"modified":"2020-04-12T11:34:55","modified_gmt":"2020-04-12T11:34:55","slug":"bir-ice-donus-yontemi-meditasyon","status":"publish","type":"post","link":"https:\/\/www.hilalusta.com\/2020\/2020\/04\/12\/bir-ice-donus-yontemi-meditasyon\/","title":{"rendered":"Bir \u0130\u00e7e D\u00f6n\u00fc\u015f Y\u00f6ntemi: MED\u0130TASYON"},"content":{"rendered":"<p><span class=\"auto-style8\">Meditasyon, s\u0131kl\u0131kla duydu\u011fumuz bir i\u00e7e d\u00f6n\u00fc\u015f y\u00f6ntemi; gittik\u00e7e \u00f6nemi anla\u015f\u0131lmakta ve bununla ilgili yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n say\u0131s\u0131 artarak daha geni\u015f kitleler taraf\u0131ndan uygulanan bir y\u00f6ntem haline gelmekte.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Meditasyonla ama\u00e7lanan i\u00e7 huzuru yakalayarak dingin \u00f6z\u00fcm\u00fcze ula\u015fmak ve b\u00fct\u00fcnl\u00fc\u011f\u00fcm\u00fczle kavu\u015fup evrensel enerjiyle temasa ge\u00e7erek o muhte\u015fem g\u00fcc\u00fc i\u00e7imizde hissetmektir.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">D\u00fczenli meditasyonun ki\u015fiye fiziksel ve psikolojik a\u00e7\u0131dan pek \u00e7ok faydas\u0131 bulunmaktad\u0131r;<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; Meditasyonla ki\u015finin zihinsel kar\u0131\u015f\u0131kl\u0131\u011f\u0131 sona erer ve konsantrasyon yetene\u011fi artar<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; Meditasyon sinirleri yat\u0131\u015ft\u0131r\u0131r ve ki\u015finin stresini azalt\u0131r. B\u00f6ylece ki\u015fi, ya\u015famsal zorluklar\u0131 abartmadan oldu\u011fu haliyle alg\u0131lar ve \u00e7\u00f6z\u00fcm yollar\u0131na bakar.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; Ki\u015fi daha odakl\u0131 d\u00fc\u015f\u00fcnebildi\u011fi i\u00e7in i\u015f ba\u015far\u0131s\u0131nda art\u0131\u015f meydana gelir ve ki\u015finin \u00f6zg\u00fcvenini peki\u015ftirir.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; Sakin olmas\u0131 sayesinde ili\u015fkiler konusunda ki\u015fiye pozitif ivme sa\u011flar.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; Biliyoruz ki, sa\u011fl\u0131kl\u0131 zihin bedene de olumlu yans\u0131r. Meditasyon sayesinde ki\u015fi zihin sa\u011fl\u0131\u011f\u0131yla birlikte bedensel sa\u011fl\u0131\u011f\u0131na da kavu\u015fur. Hastal\u0131k riskini \u00f6nlemede destekleyici etkisi bulunmaktad\u0131r.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">&#8211; \u0130\u00e7e d\u00f6n\u00fc\u015f sayesinde ki\u015fi kendini daha iyi tan\u0131r ve anlar; b\u00f6ylece ya\u015famda daha do\u011fru tercihler yapar ve kendi potansiyeline uygun ad\u0131mlar atar.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">NASIL YAPILIR ?<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Meditasyonu, kendinizi rahat hissedece\u011finiz, sessiz sakin bir ortamda yapmal\u0131s\u0131n\u0131z. Kimse taraf\u0131ndan rahats\u0131z edilmeyece\u011finiz bir zaman dilimini se\u00e7meniz \u00f6nemli. Fonda size iyi gelen sakinle\u015ftirici bir m\u00fczik kullanabilirsiniz. Ayr\u0131ca mum ve ho\u015f, hafif kokulu bir t\u00fcts\u00fc gibi, sizi dinginle\u015ftirecek \u015feylere de meditasyon esnas\u0131nda yer vererek rit\u00fcelinizi zenginle\u015ftirebilirsiniz.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Meditasyon esnas\u0131nda zaman zaman d\u00fc\u015f\u00fcnceleriniz g\u00fcnl\u00fck ak\u0131\u015ftaki olaylara ve ki\u015filere da\u011f\u0131labilir. Kendinizi b\u00f6yle bir durum i\u00e7inde yakalad\u0131\u011f\u0131n\u0131zda panik yapmadan ve kendinize k\u0131zmadan, sakince yeniden d\u00fc\u015f\u00fcncelerinizi olmas\u0131 gereken y\u00f6ne \u00e7evirin ve uygulamaya devam edin. G\u00fcn ge\u00e7tik\u00e7e d\u00fc\u015f\u00fcncelerinizi ve zihninizi y\u00f6netmede ustala\u015ft\u0131\u011f\u0131n\u0131z\u0131 g\u00f6receksiniz.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Her i\u015fte oldu\u011fu gibi meditasyondan ger\u00e7ek anlamda faydalanabilmek i\u00e7in onu istikrarl\u0131 bir \u015fekilde uygulamak \u015fartt\u0131r. Bu sayede onun ola\u011fan\u00fcst\u00fc katk\u0131lar\u0131n\u0131 ya\u015fant\u0131m\u0131zda deneyimlemeye a\u00e7\u0131k hale geliriz.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">\u015eifalar olsun..!<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">S\u0130Z\u0130N \u0130\u00c7\u0130N B\u0130R KA\u00c7 MED\u0130TASYON UYGULAMASI \u00d6RNE\u011e\u0130 ;<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">D\u00dc\u015e\u00dcNCELER\u0130 \u0130ZLEME YOLUYLA MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Yava\u015f\u00e7a dikkatinizi t\u00fcm g\u00f6r\u00fcnt\u00fclerden ve seslerden uzakla\u015ft\u0131r\u0131n ve d\u00fc\u015f\u00fcncelerinizi g\u00f6zlemleyin. D\u00fc\u015f\u00fcncelerinizi durdurmaya \u00e7al\u0131\u015fmay\u0131n; g\u00f6zlemci olun; yarg\u0131lamadan ve d\u00fc\u015f\u00fcncelerinizle birlikte s\u00fcr\u00fcklenmeden, d\u00fc\u015f\u00fcncelerinizi yaln\u0131zca izleyin.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">NEFES\u0130 \u0130ZLEME YOLUYLA MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Nefes al\u0131rken nefesin geli\u015f ve gidi\u015fini izleyin. Burada \u00f6nemli olan nefes alma i\u015fleminde yer almadan sadece nefesi izlemektir. Bak\u0131n bakal\u0131m; nefes ald\u0131\u011f\u0131n\u0131zda en \u00e7ok d\u0131\u015far\u0131dan ald\u0131\u011f\u0131n\u0131z havan\u0131n burnunuzdan giri\u015fini mi yoksa nefesin karn\u0131n\u0131zdaki hareketini mi fark ediyorsunuz. Nefesinizi nerede fark ettiyseniz orada kal\u0131n ve nefesinizin geli\u015f gidi\u015fini izleyin. Dikkatiniz d\u00fc\u015f\u00fcncelerinize da\u011f\u0131ld\u0131\u011f\u0131nda yeniden nefesinize d\u00f6n\u00fcn ve ona odaklan\u0131n.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">MANTRA KULLANARAK MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Di\u011fer bir y\u00f6ntemde, zihni sakinle\u015ftirmek i\u00e7in mantra kullanmakt\u0131r. S\u00fcrekli mantray\u0131 s\u00f6yledi\u011finizde d\u00fc\u015f\u00fcncelerinizin h\u0131z\u0131 azalacakt\u0131r. Ve kendinizi daha huzurlu hissetmeye ba\u015flayacaks\u0131n\u0131z. O d\u00fc\u015f\u00fcncenin fark\u0131ndal\u0131\u011f\u0131 i\u00e7inde m\u00fcmk\u00fcn oldu\u011funca uzun kal\u0131n. Zihninize gelen, dikkatinizi da\u011f\u0131tabilecek di\u011fer d\u00fc\u015f\u00fcnce veya an\u0131larla m\u00fccadele etmeyin. Onlar\u0131n ge\u00e7ip gitmesini izleyin ve kendinize geri d\u00f6n\u00fcn ve &#8220;Ben huzurlu bir varl\u0131\u011f\u0131m&#8221; deyin.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">MUMLA MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Yanan bir mumun \u00f6n\u00fcne oturun ve dikkatinizi mumun yanan alevine odaklay\u0131n. Dikkatiniz da\u011f\u0131ld\u0131\u011f\u0131 anda yeniden mum alevine konsantre olun.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">HAYAL YOLUYLA MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Rahat bir pozisyonda oturun veya uzan\u0131n ve dikkatinizi nefesinize odaklay\u0131n. Daha sonra i\u00e7inde sizin de yer ald\u0131\u011f\u0131n\u0131z huzurlu ve mutlu bir manzara hayal edin. D\u00fczenli bir nefes ritmi oturtun ve bu huzurlu manzaray\u0131 m\u00fcmk\u00fcn oldu\u011funca \u00e7ok ayr\u0131nt\u0131 ile doldurmak i\u00e7in hayal g\u00fcc\u00fcn\u00fcz\u00fc kullan\u0131n.<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">SAYARAK MED\u0130TASYON<\/span><br class=\"auto-style8\" \/><br class=\"auto-style8\" \/><span class=\"auto-style8\">Rahat bir \u015fekilde oturun ve i\u00e7inizden yava\u015f yava\u015f ona kadar say\u0131n. Her bir rakam \u00fczerinde durun ve odaklan\u0131n. Dikkatinizin da\u011f\u0131ld\u0131\u011f\u0131n\u0131 hissederseniz yeniden 1 rakam\u0131na d\u00f6n\u00fcn ve ba\u015ftan saymaya ba\u015flay\u0131n.<\/span><\/p>\n<p class=\"auto-style3\"><span class=\"auto-style5\"><strong>Hilal Usta\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/span><strong><br class=\"auto-style5\" \/><\/strong><span class=\"auto-style5\"><strong>Uzman Klinik Psikolog<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p class=\"tx-excerpt\">Meditasyon, s\u0131kl\u0131kla duydu\u011fumuz bir i\u00e7e d\u00f6n\u00fc\u015f y\u00f6ntemi; gittik\u00e7e \u00f6nemi anla\u015f\u0131lmakta ve bununla ilgili yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n say\u0131s\u0131 artarak daha geni\u015f kitleler taraf\u0131ndan uygulanan bir y\u00f6ntem haline gelmekte.Meditasyonla ama\u00e7lanan i\u00e7 huzuru yakalayarak...<\/p>","protected":false},"author":1,"featured_media":468,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-yazilari"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bir \u0130\u00e7e D\u00f6n\u00fc\u015f Y\u00f6ntemi: MED\u0130TASYON | Hilal Usta<\/title>\n<meta name=\"description\" content=\"Ki\u015finin ya\u015fam\u0131, duygu ve d\u00fc\u015f\u00fcncelerinin projeksiyonudur. 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