{"id":3967,"date":"2024-05-20T06:11:05","date_gmt":"2024-05-20T03:11:05","guid":{"rendered":"https:\/\/arttmodernmiami.com\/?p=3967"},"modified":"2024-05-20T06:13:00","modified_gmt":"2024-05-20T03:13:00","slug":"enjoyable-steps-enjoyable-moments","status":"publish","type":"post","link":"https:\/\/arttmodernmiami.com\/tr\/3967\/enjoyable-steps-enjoyable-moments\/","title":{"rendered":"Keyifli Ad\u0131mlar, Keyifli Anlar!"},"content":{"rendered":"\n<p>Her g\u00fcn 1 saat muhakkak y\u00fcr\u00fcy\u00fc\u015f yapan birisi olarak, bendeki etkilerini sizlerle payla\u015fmadan duramazd\u0131m. Hani deriz ya \u201ckafam\u0131 da\u011f\u0131tmam laz\u0131m, biraz y\u00fcr\u00fcyece\u011fim\u201d ya da \u201cy\u00fcr\u00fcd\u00fck\u00e7e kendimi dinliyorum, daha sakin d\u00fc\u015f\u00fcn\u00fcyorum.\u201d Asl\u0131nda bu yapt\u0131\u011f\u0131m\u0131z tamamen meditasyon. Bir \u015feylere odaklan\u0131p yola devam etmek.<\/p>\n\n\n\n<p>Son zamanlarda s\u0131k\u00e7a duydu\u011funuz ya da duyaca\u011f\u0131n\u0131z \u201cY\u00dcR\u00dcY\u00dc\u015e MED\u0130TASYONU\u201d ile sizleri tan\u0131\u015ft\u0131rmak istedim. Belirli bir nesneye, mantraya, imajinasyonunuza odaklanmak gibi yapt\u0131\u011f\u0131n\u0131z meditasyonun farkl\u0131 bir y\u00f6ntemidir bu, sabitlikten ziyade yaln\u0131zca ayaklar\u0131n\u0131z\u0131n hareketine odaklanmakt\u0131r. Fark\u0131ndal\u0131kla att\u0131\u011f\u0131n\u0131z her ad\u0131m\u0131 tam ger\u00e7ekle\u015fti\u011fi anda yapmakt\u0131r. Y\u00fcr\u00fcme meditasyonunun k\u00f6kleri Zen Budizm\u2019e dayan\u0131r. Baz\u0131lar\u0131n\u0131z i\u00e7in g\u00f6zleri kapat\u0131p saatlerce oturmak zorlay\u0131c\u0131 olabilir. Ayaklar\u0131n kald\u0131r\u0131l\u0131p \u00f6n\u00fcn\u00fczde yere kondu\u011funun fark\u0131na varmak, yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f boyunca bu fark\u0131ndal\u0131kla devam etmek, \u00f6zellikle zihinde an\u0131 ya\u015famay\u0131 yeniden \u00f6\u011frenmek i\u00e7in e\u015fsiz bir y\u00f6ntemdir. Neden mi? \u00c7\u00fcnk\u00fc ad\u0131mlar\u0131n\u0131za odaklanmakla ba\u015flayaca\u011f\u0131n\u0131z bu teknik zamanla an\u2019a odaklanmaya d\u00f6n\u00fc\u015f\u00fcr ve odaklanma-dikkat sorunlar\u0131n\u0131z\u0131n \u00f6n\u00fcne ge\u00e7er. Bilin\u00e7li y\u00fcr\u00fcd\u00fc\u011f\u00fcm\u00fczde, etraf\u0131m\u0131zdaki d\u00fcnyan\u0131n g\u00fczelli\u011fini ve harikas\u0131n\u0131 g\u00f6r\u00fcr ve uyan\u0131r\u0131z.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"975\" height=\"970\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30.png\" alt=\"\" class=\"wp-image-3969\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30.png 975w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30-300x298.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30-150x149.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30-768x764.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-30-696x692.png 696w\" sizes=\"(max-width: 975px) 100vw, 975px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"789\" height=\"1024\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-789x1024.png\" alt=\"\" class=\"wp-image-3970\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-789x1024.png 789w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-231x300.png 231w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-768x996.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-150x195.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-300x389.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31-696x903.png 696w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-31.png 995w\" sizes=\"(max-width: 789px) 100vw, 789px\" \/><\/figure>\n\n\n\n<p><strong>Y\u00fcr\u00fcy\u00fc\u015f Meditasyonu Nas\u0131l Yap\u0131l\u0131r<\/strong>;<\/p>\n\n\n\n<ul>\n<li>Y\u00fcr\u00fcy\u00fc\u015fleri her g\u00fcn ayn\u0131 rotada yapmak yerine ke\u015fiflerde bulunabilece\u011finiz uzun yollardan, ara sokaklar veya m\u00fcmk\u00fcnse parklardan ge\u00e7meyi tercih edebilirsiniz. Bu sayede yeni \u015feyler ke\u015ffederek an\u0131n tad\u0131n\u0131 \u00e7\u0131karabilirsiniz.<\/li>\n\n\n\n<li>Kendinize yeni ve daha uzun y\u00fcr\u00fcy\u00fc\u015f g\u00fczerg\u00e2hlar\u0131 \u00e7izip ke\u015ffetmenin tad\u0131n\u0131 art\u0131rabilirsiniz.<\/li>\n\n\n\n<li>Nefes al\u0131rken iki veya \u00fc\u00e7 ad\u0131m atabiliriz. Nefes verirken \u00fc\u00e7, d\u00f6rt veya be\u015f ad\u0131m atabiliriz. Bu, bedenimiz i\u00e7in rahat olan\u0131 fark etmemize yard\u0131mc\u0131 olur.<\/li>\n\n\n\n<li>Meditasyon her zaman yava\u015f olmak zorunda de\u011fil, v\u00fccudunuz ve ruhunuz i\u00e7in en uygun tempoyu siz belirleyin.<\/li>\n\n\n\n<li>Zihninizi rahats\u0131z edecek d\u00fc\u015f\u00fcnceler gelirse, o esnada etraf\u0131n\u0131zdaki renklere, kokulara, seslere odaklanmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n\n\n\n<li>&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Kendi do\u011fal ak\u0131\u015f\u0131n\u0131 de\u011fi\u015ftirmeden y\u00fcr\u00fcmeye devam et. Normalde nas\u0131l y\u00fcr\u00fcyorsan \u00f6yle y\u00fcr\u00fc. \u00c7ok h\u0131zl\u0131ysan sadece, biraz yava\u015fla. G\u00f6zlem yap, etraf\u0131nda neler var fark et, y\u00fcr\u00fcmeye devam et. \u00c7evrene odaklan. Bedenini ve duyular\u0131n\u0131 fark et. 5 duyu organ\u0131n seninle hareket ge\u00e7sin\u2026 Ayak topuklar\u0131n\u0131 yere basman\u0131, her ad\u0131m\u0131n\u0131, aya\u011f\u0131n\u0131n yerden hafif\u00e7e havalan\u0131p, tekrar ad\u0131m at\u0131\u015f\u0131n\u0131 fark et. Hangi aya\u011f\u0131na daha fazla y\u00fck veriyorsun fark et. T\u00fcm v\u00fccudunu rahat b\u0131rak. Eklemlerini fark et, b\u0131rak bacaklar\u0131n, kal\u00e7an, kollar\u0131n, omuzlar\u0131n yer \u00e7ekimine kar\u015f\u0131 rahat\u2026 Etraf\u0131n\u0131 dinle, ad\u0131mlar\u0131n\u0131n sesini fark et ve ana odaklan. Etraf\u0131na bak, g\u00f6rmeye ba\u015fla etraf\u0131ndakileri. I\u015f\u0131\u011f\u0131 fark et. \u015eimdi havay\u0131 kokla. Bir \u00e7i\u00e7e\u011fe veya a\u011faca dokun. Y\u00fcz\u00fcne dokun, bedenine dokun. G\u00fczel \u015feyler d\u00fc\u015f\u00fcnerek ve iyi \u015feylere niyet ederek y\u00fcr\u00fcmeye devam et. \u0130nsan oldu\u011funu hat\u0131rla ve i\u00e7indeki \u015fefkatle dokun ona, g\u00fczel enerji yolla ve hisset.<\/p>\n\n\n\n<p><strong>Genel olarak y\u00fcr\u00fcy\u00fc\u015f\u00fcn birazda fiziksel faydalar\u0131ndan bahsedersek<\/strong>;<\/p>\n\n\n\n<p><strong>*<\/strong>Kan dola\u015f\u0131m\u0131n\u0131 d\u00fczenler. Kalbi g\u00fc\u00e7lendirir, kalp-damar hastal\u0131klar\u0131 riskini azalt\u0131r.<\/p>\n\n\n\n<p>*indirimi destekler. Mutlaka yemek yedikten 40 dakika sonra y\u00fcr\u00fcy\u00fcn.<\/p>\n\n\n\n<p>*Kan \u015fekerini dengeler.<\/p>\n\n\n\n<p>*A\u015fermeyi ve \u00e7e\u015fitli \u015fekerli at\u0131\u015ft\u0131rmal\u0131klar\u0131n al\u0131m\u0131n\u0131 azalt\u0131r.<\/p>\n\n\n\n<p>*Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131r\u0131r.<\/p>\n\n\n\n<p>*Kas g\u00fcc\u00fc artar, bacaklar&nbsp;form tutar. Bacak kaslar\u0131 g\u00fc\u00e7lenir, dayan\u0131kl\u0131l\u0131klar\u0131 artar. E\u011fimde y\u00fcr\u00fcy\u00fc\u015f&nbsp;ya da merdiven inip \u00e7\u0131kmak bunu daha da belirginle\u015ftirir.&nbsp;<\/p>\n\n\n\n<p>*Denge ve koordinasyon artar.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"1000\" height=\"939\" src=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32.png\" alt=\"\" class=\"wp-image-3971\" srcset=\"https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32.png 1000w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32-300x282.png 300w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32-768x721.png 768w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32-150x141.png 150w, https:\/\/arttmodernmiami.com\/wp-content\/uploads\/2024\/05\/image-32-696x654.png 696w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>\u201c Her ad\u0131m size i\u00e7inde ya\u015fayabilece\u011finiz tek an olan \u015fimdiki ana geri getirir.\u201d \u2013 Thich Nhat Hanh.<\/p>\n\n\n\n<p>Y\u00fcr\u00fcy\u00fc\u015f temal\u0131 derslerim devam ediyor. Havalar g\u00fczel, yaln\u0131z y\u00fcr\u00fcmek istemiyorsan, y\u00fcr\u00fcrken temponu nas\u0131l ayarlayaca\u011f\u0131n\u0131 bilmiyorsan y\u00fcr\u00fcy\u00fc\u015f temal\u0131 a\u00e7t\u0131\u011f\u0131m derslerime beklerim.<\/p>\n\n\n\n<p>Melis GENCE<\/p>\n\n\n\n<p>Instagram: @melispurelife<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Her g\u00fcn 1 saat muhakkak y\u00fcr\u00fcy\u00fc\u015f yapan birisi olarak, bendeki etkilerini sizlerle payla\u015fmadan duramazd\u0131m. Hani deriz ya \u201ckafam\u0131 da\u011f\u0131tmam laz\u0131m, biraz y\u00fcr\u00fcyece\u011fim\u201d ya da \u201cy\u00fcr\u00fcd\u00fck\u00e7e kendimi dinliyorum, daha sakin d\u00fc\u015f\u00fcn\u00fcyorum.\u201d Asl\u0131nda bu yapt\u0131\u011f\u0131m\u0131z tamamen meditasyon. Bir \u015feylere odaklan\u0131p yola devam etmek. Son zamanlarda s\u0131k\u00e7a duydu\u011funuz ya da duyaca\u011f\u0131n\u0131z \u201cY\u00dcR\u00dcY\u00dc\u015e MED\u0130TASYONU\u201d ile sizleri tan\u0131\u015ft\u0131rmak istedim. Belirli [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3968,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[28,42,41],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","tr"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3967"}],"collection":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/comments?post=3967"}],"version-history":[{"count":2,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3967\/revisions"}],"predecessor-version":[{"id":3974,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/posts\/3967\/revisions\/3974"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media\/3968"}],"wp:attachment":[{"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/media?parent=3967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/categories?post=3967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arttmodernmiami.com\/tr\/wp-json\/wp\/v2\/tags?post=3967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}