{"id":6781,"date":"2026-03-12T01:19:25","date_gmt":"2026-03-11T22:19:25","guid":{"rendered":"https:\/\/www.healmeup.com\/blog\/?p=6781"},"modified":"2026-03-12T01:19:25","modified_gmt":"2026-03-11T22:19:25","slug":"mindfulness-nedir-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/","title":{"rendered":"Mindfulness (Bilin\u00e7li Fark\u0131ndal\u0131k) Nedir? Nas\u0131l Yap\u0131l\u0131r?\u00a0"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0130\u00e7indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Bilincli_Farkindalik_Nedir\" >Mindfulness (Bilin\u00e7li Fark\u0131ndal\u0131k) Nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Ne_Ise_Yarar\" >Mindfulness Ne \u0130\u015fe Yarar?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Nasil_Yapilir\" >Mindfulness Nas\u0131l Yap\u0131l\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Teknikleri_Nelerdir\" >Mindfulness Teknikleri Nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Egzersizleri_Nelerdir\" >Mindfulness Egzersizleri Nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Meditasyonu_Nasil_Yapilir\" >Mindfulness Meditasyonu Nas\u0131l Yap\u0131l\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Hakkinda_Sik_Yapilan_Hatalar_Nelerdir\" >Mindfulness Hakk\u0131nda S\u0131k Yap\u0131lan Hatalar Nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Sik_Sorulan_Sorular\" >S\u0131k Sorulan Sorular<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Egzersizlerinin_Cesitleri_Nelerdir\" >Mindfulness Egzersizlerinin \u00c7e\u015fitleri Nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Overthinkingde_Mindfulness_ise_yarar_mi\" >Overthinking\u2019de Mindfulness i\u015fe yarar m\u0131?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_temelli_terapi_nedir\" >Mindfulness temelli terapi nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_kimler_yapabilir\" >Mindfulness kimler yapabilir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_ise_yariyor_mu\" >Mindfulness i\u015fe yar\u0131yor mu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Bilincli_farkindaligi_olusturan_3_bilesen_nedir\" >Bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131 olu\u015fturan 3 bile\u015fen nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Bilincli_farkindalik_ornekleri_nelerdir\" >Bilin\u00e7li fark\u0131ndal\u0131k \u00f6rnekleri nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_gunde_kac_kez_yapilir\" >Mindfulness g\u00fcnde ka\u00e7 kez yap\u0131l\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Mindfulness_Hangi_Ekolden_gelir\" >Mindfulness Hangi Ekolden gelir?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-nedir-nasil-yapilir\/#Kaynakca\" >Kaynak\u00e7a<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Bilincli_Farkindalik_Nedir\"><\/span>Mindfulness (Bilin\u00e7li Fark\u0131ndal\u0131k) Nedir?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness, dikkatini niyetli olarak \u015fimdi ve burada olana getirerek yarg\u0131lamadan mevcut olabilme prati\u011fidir. Ki\u015fi, bu mevcudiyet halini deneyimlemek i\u00e7in t\u00fcm duyular\u0131n\u0131 i\u00e7inde bulunulan ana bilin\u00e7li olarak y\u00f6neltir.&nbsp;<\/p>\n\n\n\n<p>G\u00f6rmek, i\u015fitmek, dokunmak, koklamak ve tatmak; bilin\u00e7li fark\u0131ndal\u0131k haline ge\u00e7ebilmek i\u00e7in an\u0131n i\u00e7ine ba\u011flanmay\u0131 sa\u011flayan en \u00f6nemli ara\u00e7lardand\u0131r. Mindfulness\u2019\u0131n bir di\u011fer bel kemi\u011fi olan nefes ise, dikkati anda tutmay\u0131 sa\u011flayan temel bir \u00e7apa g\u00f6revi g\u00f6r\u00fcr. Nefesin do\u011fal ak\u0131\u015f\u0131n\u0131 takip etmek de ki\u015finin anla temas kurabilmesini destekler.&nbsp;<\/p>\n\n\n\n<p>Deneyimi b\u00fct\u00fcn y\u00f6nleriyle ya\u015f\u0131yor olmak ve m\u00fcdahale etmeksizin deneyimin i\u00e7inde var olmak mindfulness\u2019\u0131n temelini olu\u015fturur. Bu yakla\u015f\u0131m tamamen uyan\u0131k olmay\u0131 ve her bir an\u0131 oldu\u011fu haliyle alg\u0131lamay\u0131 i\u00e7erir. Bedenle kurulan ba\u011f, \u00e7evreden al\u0131nan uyar\u0131c\u0131lar\u0131n anbean duyumsanmas\u0131na yard\u0131mc\u0131 olur. Ki\u015fi rahats\u0131z edici uyar\u0131c\u0131lara kar\u015f\u0131 da mevcudiyetini m\u00fcdahalesiz ve yarg\u0131s\u0131z bi\u00e7imde korur.&nbsp;<\/p>\n\n\n\n<p>Bu y\u00f6n\u00fcyle mindfulness; beden, zihin ve duygular\u0131n varl\u0131\u011f\u0131n\u0131n bir b\u00fct\u00fcn olarak deneyimlenebilmesi i\u00e7in bir kaynak niteli\u011fi ta\u015f\u0131r.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Ne_Ise_Yarar\"><\/span>Mindfulness Ne \u0130\u015fe Yarar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hayat ak\u0131\u015f\u0131 i\u00e7erisinde say\u0131s\u0131z deneyim ya\u015fan\u0131r. Ancak bu deneyimler her zaman ya\u015fand\u0131klar\u0131 anda kalmaz. Ki\u015finin duygu ve d\u00fc\u015f\u00fcnceleri s\u0131k\u00e7a ge\u00e7mi\u015fe ya da gelece\u011fe savrulur. \u00d6zellikle yaralay\u0131c\u0131 deneyimler, ki\u015finin dikkatini i\u00e7inde bulundu\u011fu andan kopar\u0131r. Ya\u015fam devam ederken zihin bir \u00f6nceki deneyimde tak\u0131l\u0131 kal\u0131r; duygular ac\u0131 verici ge\u00e7mi\u015fle ilgili olur. Sinir sistemi ve bedensel haf\u0131za ise bu ge\u00e7mi\u015f tehdide bazen donma, bazen ka\u00e7ma tepkisiyle uyumlan\u0131r.<\/p>\n\n\n\n<p>Bu noktada zihin, duygusal zorlanmay\u0131 \u00e7\u00f6zmek i\u00e7in aktif hale ge\u00e7er. Ge\u00e7mi\u015fi tekrar tekrar d\u00fc\u015f\u00fcn\u00fcr, gelece\u011fe dair senaryolar \u00fcretir, nedenleri ve sorumlular\u0131 arar, kendini ele\u015ftirir. Psikolojide ruminasyon olarak adland\u0131r\u0131lan bu s\u00fcre\u00e7te d\u00fc\u015f\u00fcnceler, zihinde tekrarlay\u0131c\u0131 bir d\u00f6ng\u00fc halinde d\u00f6n\u00fcp durur. Ancak aktif zihin, duygusal sorunlar\u0131 \u00e7\u00f6zme kapasitesine sahip de\u011fildir. Aksine, bu \u00e7aba \u00e7o\u011fu zaman ki\u015finin ya\u015fad\u0131\u011f\u0131 s\u0131k\u0131\u015fmay\u0131 art\u0131r\u0131r. Zihnin \u00e7\u00f6zme \u0131srar\u0131, \u00e7\u00f6z\u00fcm\u00fc olmayan bir alan\u0131 zorlamak gibidir.<\/p>\n\n\n\n<p>Oysa duygusal zorlanmalarla ba\u015f edebilmek i\u00e7in zihnin aktif de\u011fil, dingin bir halde olmas\u0131 gerekir. Bilin\u00e7li fark\u0131ndal\u0131k, tam da bu noktada devreye girer. Mindfulness, ki\u015finin andan kopu\u015funu ve bu kopu\u015fun bedensel ve zihinsel yans\u0131malar\u0131n\u0131 fark etmesini sa\u011flar. B\u00f6ylece ki\u015fi, kendisiyle yeniden ba\u011f kurabilir; hangi deneyimlerden nas\u0131l etkilendi\u011fini ay\u0131rt edebilir ve ya\u015fant\u0131s\u0131n\u0131 oldu\u011fu haliyle kar\u015f\u0131layabilme alan\u0131 bulur. Yarg\u0131 ve m\u00fcdahalenin olmad\u0131\u011f\u0131 bu alanda ki\u015fi, kendi varl\u0131\u011f\u0131yla tam olmay\u0131 ve olanla temas halinde kalmay\u0131 \u00f6\u011frenir. B\u00f6ylece ya\u015famla e\u015f zamanl\u0131 olmak, yeni deneyimlere yer a\u00e7abilmek m\u00fcmk\u00fcn hale gelir. \u00c7\u00fcnk\u00fc zihin alg\u0131lamay\u0131 ve sa\u011fl\u0131kl\u0131 de\u011ferlendirme kapasitesini bozan parazitlerden kurtulduk\u00e7a daha berrak ve i\u015flevsel bir \u015fekilde \u00e7al\u0131\u015fabilir. Yarat\u0131c\u0131l\u0131k da bu s\u00fcre\u00e7te desteklenir. \u0130\u00e7sel kaynaklar\u0131 kullanabilmenin ve daha huzurlu olabilmenin yolu a\u00e7\u0131l\u0131r.<\/p>\n\n\n\n<p>Bu y\u00f6n\u00fcyle mindfulness; zihinsel gevi\u015f getirme, kayg\u0131 ve g\u00fcnl\u00fck stres kar\u015f\u0131s\u0131nda hem koruyucu hem de d\u00fczenleyici bir rol \u00fcstlenir. Otomatik tepkilerin zay\u0131flamas\u0131, deneyime kar\u015f\u0131 daha objektif bir duru\u015f geli\u015ftirilmesi ve dikkat oda\u011f\u0131n\u0131n geni\u015flemesi bu s\u00fcrecin do\u011fal sonu\u00e7lar\u0131d\u0131r. Ayn\u0131 zamanda pek \u00e7ok psikolojik zorlanmada destekleyici bir zemin sunar.&nbsp;<\/p>\n\n\n\n<p>Mindfulness Ne De\u011fildir?<\/p>\n\n\n\n<p>Mindfulness, yanl\u0131\u015f olan\u0131 tespit etmek i\u00e7in g\u00f6zlemci olmak de\u011fildir. Buradaki g\u00f6zlem hali ya\u015fant\u0131y\u0131 analiz etmez. \u0130yi ya da k\u00f6t\u00fc olarak s\u0131n\u0131fland\u0131rmaz. \u0130yi, k\u00f6t\u00fc \/ do\u011fru, yanl\u0131\u015f gibi yarg\u0131lar\u0131n oldu\u011fu bir bak\u0131\u015f hali mindfulness\u2019a uygun de\u011fildir.<\/p>\n\n\n\n<p>Mindfulness herhangi bir \u015feyi de\u011fi\u015ftirmek, bast\u0131rmak ya da d\u00fczeltmek de\u011fildir. \u00c7\u00fcnk\u00fc mindfulness, kontrol eden de\u011fil temas edendir. De\u011fi\u015ftirme ve d\u00fczeltme amac\u0131 olmaks\u0131z\u0131n deneyimle ili\u015fki kurmak vard\u0131r. Bilen ve denetleyen de\u011fil, merak eden a\u00e7\u0131k bir zihinsel yakla\u015f\u0131m hakimdir.&nbsp;<\/p>\n\n\n\n<p>Aktif bir zihin alan\u0131 de\u011fildir. Sorun \u00e7\u00f6zme, de\u011ferlendirme, neden-sonu\u00e7 ili\u015fkileri kurarak anlamsal ba\u011f olu\u015fturma bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131n alan\u0131 de\u011fildir. Bunlar zihnin do\u011fal i\u015flevleridir; ancak mindfulness prati\u011finde merkeze al\u0131nan s\u00fcre\u00e7ler de\u011fildir.<\/p>\n\n\n\n<p>Pasif olmak ve boyun e\u011fmek de de\u011fildir. Reaktif olmak yerine proaktif yan\u0131t verme kapasitesini geli\u015ftirmek merkezdedir.<\/p>\n\n\n\n<p>Ama\u00e7 deneyimde anlam bulmak de\u011fildir. Ya\u015fan\u0131lan\u0131 ya\u015famaya izin vermek ve ki\u015finin deneyimle aras\u0131na giren zihinsel m\u00fcdahaleyi fark edip geri \u00e7ekmektir.<\/p>\n\n\n\n<p>Mindfulness, ac\u0131 verici deneyimden kurtulmak i\u00e7in de\u011fildir. Her an iyi hissetmeyi hedefleyen ya da olumsuzluklar\u0131 ortadan kald\u0131rmay\u0131 ama\u00e7layan bir pratik de de\u011fildir. B\u00f6yle bir vaadi de yoktur. Ama\u00e7 var olanla ili\u015fkinin d\u00fczenlenmesidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Nasil_Yapilir\"><\/span>Mindfulness Nas\u0131l Yap\u0131l\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness, formal ya da informal olarak ger\u00e7ekle\u015febilir.&nbsp;<\/p>\n\n\n\n<p>Formal pratik, \u00f6zel bir zaman ay\u0131rarak dikkatin niyetli bi\u00e7imde belirli bir oda\u011fa y\u00f6neltildi\u011fi yap\u0131land\u0131r\u0131lm\u0131\u015f uygulamalard\u0131r. Burada ama\u00e7 bilin\u00e7li fark\u0131ndal\u0131k i\u00e7in bir kas geli\u015ftirmektir.<\/p>\n\n\n\n<p>\u0130nformal pratik ise \u00f6zel bir zaman ay\u0131rmadan g\u00fcnl\u00fck ak\u0131\u015f i\u00e7erisinde uyan\u0131k ve fark\u0131nda olmay\u0131 i\u00e7erir. Buradaki ama\u00e7 ise formal pratiklerle geli\u015ftirilen kas\u0131 g\u00fcn i\u00e7inde kullanmakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Teknikleri_Nelerdir\"><\/span>Mindfulness Teknikleri Nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness teknikleri, bilin\u00e7li fark\u0131ndal\u0131k geli\u015ftirmek i\u00e7in kullan\u0131lan baz\u0131 zihinsel tutum ve yakla\u015f\u0131mlar\u0131 i\u00e7erir. Bu teknikler, ki\u015finin deneyimle kurdu\u011fu ili\u015fkiyi d\u00f6n\u00fc\u015ft\u00fcrmeyi ama\u00e7lar ve mindfulness prati\u011finin temelini olu\u015fturur. Bu teknikler:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u015eimdiki ana odaklanma<\/li>\n\n\n\n<li>Yarg\u0131lamama<\/li>\n\n\n\n<li>\u0130\u00e7sel deneyimlere kar\u015f\u0131 dostane a\u00e7\u0131kl\u0131k ve ilgi<\/li>\n\n\n\n<li>G\u00f6zlemleme<\/li>\n\n\n\n<li>Dikkat reg\u00fclasyonu<\/li>\n\n\n\n<li>Kabul<\/li>\n\n\n\n<li>Merkezsizle\u015fme (serbest b\u0131rakma, bili\u015fsel ayr\u0131\u015fma ve mesafe koyma)<\/li>\n<\/ul>\n\n\n\n<p>gibi tekniklerdir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-1024x683.png\" alt=\"\" class=\"wp-image-6783\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-1024x683.png 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-300x200.png 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-768x512.png 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-332x221.png 332w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-664x443.png 664w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-688x459.png 688w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-1044x696.png 1044w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2-1400x933.png 1400w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/03\/minfulness_nedir_2.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Egzersizleri_Nelerdir\"><\/span>Mindfulness Egzersizleri Nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness egzersizleri, bilin\u00e7li fark\u0131ndal\u0131kta geli\u015ftirilen belirli zihinsel becerilerin ve tutumlar\u0131n do\u011frudan deneyimlenmesini sa\u011flayan uygulamalard\u0131r. Bu egzersizler mindfulness\u2018a \u00f6zg\u00fc becerilerin somut ya\u015fant\u0131lar \u00fczerinden \u00f6\u011frenilmesini ve peki\u015ftirilmesini ama\u00e7lar. Hem formal hem informal pratikler arac\u0131l\u0131\u011f\u0131yla uygulanabilen bu egzersizlerin temel amac\u0131, g\u00fcnl\u00fck ya\u015fam i\u00e7inde fark\u0131ndal\u0131\u011f\u0131 s\u00fcrd\u00fcrebilmek ve derinle\u015ftirebilmektir. Mindfulness\u2019\u0131 ya\u015fam\u0131n i\u00e7ine ta\u015f\u0131may\u0131, anl\u0131k deneyimlerle temas kurabilme ve otomatik tepkiler yerine fark\u0131ndal\u0131kla yan\u0131t verebilmeyi destekler. Bu egzersizlerden baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beden taramas\u0131<\/li>\n\n\n\n<li>Nefes fark\u0131ndal\u0131\u011f\u0131 egzersizi<\/li>\n\n\n\n<li>Oturma meditasyonu (nefes \/ beden \/ a\u00e7\u0131k fark\u0131ndal\u0131k odakl\u0131)<\/li>\n\n\n\n<li>Y\u00fcr\u00fcy\u00fc\u015f meditasyonu<\/li>\n\n\n\n<li>Mindful yoga<\/li>\n\n\n\n<li>Mindful yeme egzersizi<\/li>\n\n\n\n<li>Rutin aktivitelere fark\u0131ndal\u0131k geli\u015ftirme<\/li>\n\n\n\n<li>Duygu ve d\u00fc\u015f\u00fcncelere mesafe koyarak dikkat ve \u015fefkati geli\u015ftirme \u201cRAIN\u201d yakla\u015f\u0131m\u0131<\/li>\n\n\n\n<li>Fark\u0131nda ayakta durma ve bedensel fark\u0131ndal\u0131k<\/li>\n\n\n\n<li>Fark\u0131ndal\u0131k temelli etkile\u015fim<\/li>\n\n\n\n<li>\u015eefkatli fark\u0131ndal\u0131k \/ \u015fefkat meditasyonlar\u0131<\/li>\n\n\n\n<li>5 duyuya odaklanma \/ topraklama egzersizi<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Meditasyonu_Nasil_Yapilir\"><\/span>Mindfulness Meditasyonu Nas\u0131l Yap\u0131l\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness meditasyonu, bedenin fark\u0131ndal\u0131\u011f\u0131yla ba\u015flar. Bedenin ve nefesin o andaki durumunu fark etmek ilk ad\u0131md\u0131r. Bedensel duyumlara ba\u011flan\u0131l\u0131r; bu ba\u011f tutunmak de\u011fil, temas halinde kalmakt\u0131r. Oturulan yerle temasa, bedendeki \u0131s\u0131ya, rahat olan ve olmayan beden b\u00f6l\u00fcmlerine fark\u0131ndal\u0131k uyand\u0131r\u0131l\u0131r. Ard\u0131ndan dikkat nefese getirilir. Nefes de\u011fi\u015ftirilmeden, oldu\u011fu haliyle izlenir.&nbsp;<\/p>\n\n\n\n<p>Zihinsel kontrol kurmak yerine, zihnin nelere gitti\u011fi fark edilir. D\u00fc\u015f\u00fcncelere kap\u0131lmadan ve onlara m\u00fcdahale etmeden izlenir. Ortaya \u00e7\u0131kan duygular bast\u0131r\u0131lmaz ya da d\u00f6n\u00fc\u015ft\u00fcr\u00fclmeye \u00e7al\u0131\u015f\u0131lmaz. Duygunun varl\u0131\u011f\u0131 fark edilir, ona alan tan\u0131n\u0131r; ancak ki\u015fi duygu ile aras\u0131ndaki mesafeyi korur. Duyguya kap\u0131l\u0131p gitmek yerine, onu fark eden bir tan\u0131kl\u0131k hali s\u00fcrd\u00fcr\u00fcl\u00fcr. B\u00f6ylece duygularla \u00f6zde\u015fle\u015fmeden deneyimle temas halinde kalmak m\u00fcmk\u00fcn olur. Bu da, duygu ve d\u00fc\u015f\u00fcncelerin i\u00e7erisine girmek yerine, duygu ve d\u00fc\u015f\u00fcncelerin ki\u015fide ortaya \u00e7\u0131kan zihinsel ve duygusal bilgiler oldu\u011funu ay\u0131rt edebilmeyi gerektirir.<\/p>\n\n\n\n<p>Mindfulness Terapi S\u00fcrecinde Nas\u0131l Kullan\u0131l\u0131r?<\/p>\n\n\n\n<p>Terapide s\u00fcre\u00e7 ve sonu\u00e7 ama\u00e7lar\u0131 vard\u0131r. S\u00fcre\u00e7 ama\u00e7lar\u0131, her terapide yer alan terapinin i\u015fleyi\u015fine ve terap\u00f6tik deneyimine ili\u015fkin temel hedeflerdir. Bu hedeflerle mindfulness\u2019in temel becerileri aras\u0131nda \u00f6nemli ortakl\u0131klar vard\u0131r. Mindfulness\u2019taki deneyimi yarg\u0131s\u0131zca izleyebilme becerisi, terapide ki\u015finin kendini tan\u0131mas\u0131na ve i\u00e7sel s\u00fcre\u00e7lerini fark etmesine hizmet eder.&nbsp;<\/p>\n\n\n\n<p>Duygu, d\u00fc\u015f\u00fcnce ve davran\u0131\u015flar\u0131n fark\u0131ndal\u0131\u011f\u0131n\u0131 geli\u015ftirme, duyguyla kalabilme, i\u00e7g\u00f6r\u00fc kazanma, otomatik tepkiler yerine bilin\u00e7li ve fark\u0131nda yan\u0131t verebilme, \u015fefkatli bir tutum geli\u015ftirme, olan\u0131 oldu\u011fu gibi kar\u015f\u0131layabilme ile direnci b\u0131rakma ve kabul gibi beceriler terapideki s\u00fcre\u00e7 ama\u00e7lar\u0131yla ortak paydada bulu\u015fur. Bu y\u00f6n\u00fcyle mindfulness terapinin \u00f6z\u00fcyle yak\u0131ndan ili\u015fkilidir ve terap\u00f6tik zeminin olu\u015fmas\u0131na katk\u0131 sa\u011flayan \u00f6nemli bir destekleyici unsur olarak i\u015flev g\u00f6r\u00fcr.&nbsp;<\/p>\n\n\n\n<p>\u00d6te yandan mindfulness egzersizleri, terapide ele al\u0131nan problem alan\u0131na uygun olarak da kullan\u0131lmaya m\u00fcsaittir. \u00d6rne\u011fin yeme bozukluklar\u0131nda mindful yeme egzersizleri, kayg\u0131 bozukluklar\u0131nda nefes fark\u0131ndal\u0131\u011f\u0131 \u00e7al\u0131\u015fmalar\u0131, panik atakta 5 duyuya odaklanma (topraklama) egzersizleri, depresyonda d\u00fc\u015f\u00fcnceleri izleme pratikleri kullan\u0131labilir. Utan\u00e7 ve su\u00e7luluk duygular\u0131, m\u00fckemmeliyet\u00e7ilik, \u00f6z \u015fefkat geli\u015ftirme i\u00e7in RAIN yakla\u015f\u0131m\u0131 ya da \u015fefkatli nefes egzersizleri; \u00f6fke sorunlar\u0131n\u0131n ili\u015fkilerdeki yans\u0131malar\u0131nda fark\u0131ndal\u0131k temelli etkile\u015fim; ka\u00e7\u0131nma davran\u0131\u015flar\u0131 i\u00e7in anda olma becerileri; somatizasyonda ise beden taramas\u0131 egzersizleri kullan\u0131labilir. Bu \u015fekilde mindfulness, terapideki hedeflere ula\u015fmada destekleyici bir ara\u00e7 olabilir.<\/p>\n\n\n\n<p>Mindfulness Kimler Yapabilir?<\/p>\n\n\n\n<p>Mindfulness yapmak i\u00e7in belirli bir k\u0131s\u0131tlama olmamakla birlikte, bilin\u00e7li fark\u0131ndal\u0131k geli\u015ftirmeye a\u00e7\u0131k herkes mindulness prati\u011fi yapabilir. G\u00fcnl\u00fck ya\u015famda stres, zihinsel yo\u011funluk ve yorgunluk, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 gibi zorlanmalar ya\u015fayan ki\u015filer mindfulness\u2019tan \u00f6zellikle fayda g\u00f6rebilir.&nbsp;<\/p>\n\n\n\n<p>Kendini daha iyi tan\u0131mak isteyen, duygu ve d\u00fc\u015f\u00fcnceleri ile daha sa\u011fl\u0131kl\u0131 bir ili\u015fki kurmay\u0131 hedefleyen, fark\u0131ndal\u0131\u011f\u0131n\u0131 art\u0131rmak, \u015fimdiki ana y\u00f6nelme becerisini geli\u015ftirmek, i\u00e7sel kaynaklar\u0131n\u0131 ke\u015ffetmek, yarat\u0131c\u0131l\u0131\u011f\u0131n\u0131 desteklemek ve psikolojik dayan\u0131kl\u0131l\u0131k ile psikolojik esnekli\u011fini g\u00fc\u00e7lendirmek isteyen ki\u015filer i\u00e7in mindfulness olduk\u00e7a uygundur.&nbsp;<\/p>\n\n\n\n<p>Ancak akut psikiyatrik kriz d\u00f6nemlerinde olan ki\u015filerde ve travmatik deneyimlere maruz kalm\u0131\u015f bireylerde, i\u00e7 d\u00fcnyayla temas\u0131n yo\u011fun olarak zorlay\u0131c\u0131 oldu\u011fu zamanlarda, mindfulness pratiklerinin dikkatli kullan\u0131lmas\u0131 gerekir. Bu t\u00fcr durumlarda, uygulaman\u0131n ki\u015finin ihtiya\u00e7lar\u0131na, psikolojik durumuna ve ya\u015fam ba\u011flam\u0131nda g\u00f6re uyarlanmas\u0131; bir uzman e\u015fli\u011finde ve profesyonel destekle ele al\u0131nmas\u0131 \u00f6nerilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Hakkinda_Sik_Yapilan_Hatalar_Nelerdir\"><\/span>Mindfulness Hakk\u0131nda S\u0131k Yap\u0131lan Hatalar Nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindfulness hakk\u0131nda en s\u0131k yap\u0131lan hatalardan biri, mindfulness pratiklerinin olas\u0131 faydalar\u0131n\u0131n ama\u00e7 haline getirilmesidir. Bilin\u00e7li fark\u0131ndal\u0131k, dikkati \u015fimdiki ana y\u00f6neltir ve \u015fimdiki an\u0131n i\u00e7erisinde ki\u015fiye iyi gelen duygu ve durumlar zaman zaman besleyici, motive edici ve canland\u0131r\u0131c\u0131 olabilir. Ancak bu her zaman b\u00f6yle de\u011fildir. Baz\u0131 durumlarda \u015fimdiki an, ac\u0131 verici ve rahats\u0131z edici deneyimleri de i\u00e7erebilir.<\/p>\n\n\n\n<p>Buna ra\u011fmen, bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131n yaln\u0131zca pozitif deneyimlere ula\u015fmay\u0131 sa\u011flad\u0131\u011f\u0131 durumlarda i\u015fe yarad\u0131\u011f\u0131 d\u00fc\u015f\u00fcncesi, ki\u015fileri bu t\u00fcr deneyimlere ula\u015fmak amac\u0131yla mindfulness prati\u011fine y\u00f6nelme yan\u0131lg\u0131s\u0131na s\u00fcr\u00fckleyebilmektedir. Oysa mindfulness prati\u011finin sonucu her zaman bu y\u00f6nde de\u011fildir.<\/p>\n\n\n\n<p>\u00d6te yandan, mindfulness pratiklerinin ka\u00e7\u0131nma davran\u0131\u015f\u0131n\u0131n yaratt\u0131\u011f\u0131 tak\u0131lmalar\u0131n \u00f6n\u00fcne ge\u00e7erek ac\u0131n\u0131n \u0131zd\u0131raba d\u00f6n\u00fc\u015fmesini engelledi\u011fi i\u00e7in her t\u00fcrl\u00fc ac\u0131 verici deneyimde ba\u015fvurulabilecek bir y\u00f6ntem oldu\u011fu d\u00fc\u015f\u00fcncesi de yayg\u0131n bir yan\u0131lg\u0131d\u0131r. Mindfulness, her durumda ve her deneyimde otomatik olarak uygulanabilecek bir m\u00fcdahale bi\u00e7imi de\u011fildir; ba\u011flam, zamanlama ve ki\u015finin haz\u0131r olu\u015fu bu noktada belirleyicidir.<\/p>\n\n\n\n<p>Zihni bo\u015faltmak, olumsuz olan\u0131 olumluya \u00e7evirmek ya da mindfulness\u2019\u0131 yaln\u0131zca gev\u015feme ve rahatlama arac\u0131 olarak kullanmak da s\u0131k yap\u0131lan hatalar aras\u0131ndad\u0131r. Bilin\u00e7li fark\u0131ndal\u0131k pratikleri sonucunda bu t\u00fcr etkiler ortaya \u00e7\u0131kabilse de, prati\u011fin bu ama\u00e7larla yap\u0131lmas\u0131 durumunda hayal k\u0131r\u0131kl\u0131\u011f\u0131 ya\u015fanmas\u0131 olduk\u00e7a olas\u0131d\u0131r. Burada ama\u00e7, duygu, d\u00fc\u015f\u00fcnce ve durumlar\u0131 d\u00f6n\u00fc\u015ft\u00fcrmek de\u011fil; duygu, d\u00fc\u015f\u00fcnce ve durumlarla kurulan ili\u015fkiyi d\u00f6n\u00fc\u015ft\u00fcrmektir.<\/p>\n\n\n\n<p>Mindfulness prati\u011fi sonras\u0131nda, daha \u00f6nce tehdit olarak alg\u0131lanan i\u00e7sel ya\u015fant\u0131lar\u0131n daha g\u00fcvenli bir \u015fekilde deneyimlenebilir hale gelmesi m\u00fcmk\u00fcnd\u00fcr. Bu durum, deneyimden ka\u00e7mak yerine, o anda mevcut olabilmeyi destekler. Ya\u015fant\u0131yla kurulan ili\u015fki bu \u015fekilde yeniden d\u00fczenlenir; iyi\u2013k\u00f6t\u00fc, do\u011fru\u2013yanl\u0131\u015f gibi s\u0131n\u0131fland\u0131rmalar yerine, yarg\u0131s\u0131z bir tutumla deneyimin i\u00e7inde g\u00fcvenli bir \u015fekilde kalabilmeyi m\u00fcmk\u00fcn k\u0131lar. Bu y\u00f6n\u00fcyle mindfulness, zorlay\u0131c\u0131 ve rahats\u0131z edici olandan uzakla\u015fmay\u0131 de\u011fil, daha \u00e7ok y\u00fczle\u015fmeyi i\u00e7eren bir yakla\u015f\u0131md\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sik_Sorulan_Sorular\"><\/span>S\u0131k Sorulan Sorular<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Egzersizlerinin_Cesitleri_Nelerdir\"><\/span>Mindfulness Egzersizlerinin \u00c7e\u015fitleri Nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mindfulness egzersizleri, odakland\u0131klar\u0131 deneyim alan\u0131na g\u00f6re belli ba\u015fl\u0131klar alt\u0131nda ele al\u0131nabilir. Ba\u015fl\u0131ca \u00e7e\u015fitleri \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nefes temelli mindfulness egzersizleri<\/li>\n\n\n\n<li>Beden temelli mindfulness egzersizleri<\/li>\n\n\n\n<li>Duygu ve d\u00fc\u015f\u00fcnce temelli mindfulness egzersizleri<\/li>\n\n\n\n<li>Kaynak odakl\u0131 mindfulness egzersizleri<\/li>\n\n\n\n<li>\u015eefkat odakl\u0131 mindfulness egzersizleri<\/li>\n\n\n\n<li>Hareket temelli mindfulness egzersizleri<\/li>\n\n\n\n<li>G\u00fcnl\u00fck ya\u015famda kullan\u0131lan mindfulness uygulamalar\u0131<\/li>\n\n\n\n<li>Metabili\u015fsel mindfulness egzersizleri\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Overthinkingde_Mindfulness_ise_yarar_mi\"><\/span>Overthinking\u2019de Mindfulness i\u015fe yarar m\u0131?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Evet, overthinking\u2019de mindfulness i\u015fe yarar. Mindfulness, d\u00fc\u015f\u00fcncelere kap\u0131l\u0131p gitmek yerine d\u00fc\u015f\u00fcncelerle araya mesafe koymay\u0131 ve d\u00fc\u015f\u00fcnceleri bir bulut gibi izleyebilmeyi hedefler. Bu yakla\u015f\u0131m, ki\u015finin d\u00fc\u015f\u00fcncelere kap\u0131l\u0131p gitme, d\u00fc\u015f\u00fcncelerle \u00f6zde\u015fle\u015fme ve overthinking d\u00f6ng\u00fcs\u00fcn\u00fc fark etmesine ve bu d\u00f6ng\u00fcden \u00e7\u0131kabilmesine yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_temelli_terapi_nedir\"><\/span>Mindfulness temelli terapi nedir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mindfulness temelli terapi, bilin\u00e7li fark\u0131ndal\u0131k pratiklerinin terapi s\u00fcrecine entegre edildi\u011fi yakla\u015f\u0131mlar\u0131 ifade eder. Mindfulness Temelli Stres Azaltma (MBSR), Mindfulness Temelli Bili\u015fsel Terapi (MBCT) ve \u00fc\u00e7\u00fcnc\u00fc dalga davran\u0131\u015f\u00e7\u0131 yakla\u015f\u0131mlar mindfulness temelli terapi kapsam\u0131nda yer al\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_kimler_yapabilir\"><\/span>Mindfulness kimler yapabilir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bilin\u00e7li fark\u0131ndal\u0131k geli\u015ftirmeye a\u00e7\u0131k olan herkes mindfulness yapabilir. Ancak zorlay\u0131c\u0131 ya da travmatik deneyimleri bulunan ki\u015filerin, bu pratikleri bir uzman e\u015fli\u011finde ve kontroll\u00fc \u015fekilde uygulamalar\u0131 \u00f6nerilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_ise_yariyor_mu\"><\/span>Mindfulness i\u015fe yar\u0131yor mu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Evet, mindfulness bir \u00e7ok ki\u015fi i\u00e7in i\u015fe yarayan bir yakla\u015f\u0131md\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bilincli_farkindaligi_olusturan_3_bilesen_nedir\"><\/span>Bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131 olu\u015fturan 3 bile\u015fen nedir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131 olu\u015fturan bile\u015fenler \u015funlard\u0131r: niyetli olmak, yarg\u0131s\u0131z bir tutumda olmak ve odaklanm\u0131\u015f bir dikkatle deneyime y\u00f6nelmek.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bilincli_farkindalik_ornekleri_nelerdir\"><\/span>Bilin\u00e7li fark\u0131ndal\u0131k \u00f6rnekleri nelerdir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bilin\u00e7li fark\u0131ndal\u0131k, g\u00fcnl\u00fck ya\u015fam\u0131n pek \u00e7ok an\u0131nda deneyimlenebilir. \u00d6rne\u011fin; otururken omuzlar\u0131 fark\u0131nda olmadan \u00e7ok gerdi\u011fini fark etmek, y\u00fcr\u00fcrken aya\u011f\u0131n yere de\u011fdi\u011fi an\u0131 hissetmek, yemek yerken lokman\u0131n a\u011f\u0131zdaki tad\u0131n\u0131 ve dil ile temas\u0131n\u0131 hissetmek ya da herhangi bir durum kar\u015f\u0131s\u0131nda ortaya \u00e7\u0131kan huzursuzlu\u011fu bedeninde ve duygular\u0131nda g\u00f6zlemlemek bilin\u00e7li fark\u0131ndal\u0131k \u00f6rneklerindendir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_gunde_kac_kez_yapilir\"><\/span>Mindfulness g\u00fcnde ka\u00e7 kez yap\u0131l\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mindfulness i\u00e7in belirli bir say\u0131 yoktur. G\u00fcn i\u00e7erisinde bir ya da birka\u00e7 kez mindfulness prati\u011fi yap\u0131labilece\u011fi gibi informal olarak g\u00fcnl\u00fck ya\u015fam i\u00e7ine entegre edilmi\u015f bir \u015fekilde bir \u00e7ok farkl\u0131 rutin ve ya\u015fant\u0131da uygulanabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mindfulness_Hangi_Ekolden_gelir\"><\/span>Mindfulness Hangi Ekolden gelir?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mindfulness\u2018\u0131n k\u00f6keni Budist meditasyon gelene\u011fine dayan\u0131r. Psikoterapi alan\u0131na ise Kabat-Zinn\u2019in \u00e7al\u0131\u015fmalar\u0131yla, \u00f6zellikle bili\u015fsel ve \u00fc\u00e7\u00fcnc\u00fc dalga davran\u0131\u015f\u00e7\u0131 yakla\u015f\u0131mlar arac\u0131l\u0131\u011f\u0131yla uyarlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaynakca\"><\/span>Kaynak\u00e7a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00fcmb\u00fcl, S. (2021). Bilin\u00e7li fark\u0131ndal\u0131k temelli bili\u015fsel terapi: Bir inceleme \u00e7al\u0131\u015fmas\u0131. \u0130stanbul Ayd\u0131n \u00dcniversitesi Sosyal Bilimler Dergisi, 13(1), 155\u2013194.<\/p>\n\n\n\n<p>Uysal, S. (2024). Mindfulness \u2013 Dikkat ve fark\u0131ndal\u0131k stratejileri. Yeni \u0130nsan Yay\u0131nevi.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Kabat-Zinn, J. (2017). Nereye gidersen git, oradas\u0131n: Mindfulness meditasyonu. (\u00c7ev. K. \u00d6zdemir). \u0130stanbul: Kurald\u0131\u015f\u0131 Yay\u0131nc\u0131l\u0131k.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"Mindfulness (Bilin\u00e7li Fark\u0131ndal\u0131k) Nedir? Mindfulness, dikkatini niyetli olarak \u015fimdi ve burada olana getirerek yarg\u0131lamadan mevcut olabilme prati\u011fidir. Ki\u015fi,&hellip;","protected":false},"author":1,"featured_media":6782,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"csco_display_header_overlay":false,"csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_location_hash":"","csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-6781","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-genel","8":"cs-entry","9":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/comments?post=6781"}],"version-history":[{"count":1,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6781\/revisions"}],"predecessor-version":[{"id":6784,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/6781\/revisions\/6784"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/6782"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=6781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=6781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=6781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}