{"id":1711,"date":"2023-05-25T23:37:49","date_gmt":"2023-05-25T23:37:49","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=1711"},"modified":"2023-08-24T10:26:16","modified_gmt":"2023-08-24T10:26:16","slug":"bedenimizin-butunsel-iyi-olma-hali-ilkay-alci","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/bedenimizin-butunsel-iyi-olma-hali-ilkay-alci\/","title":{"rendered":"Bedenimizin B\u00fct\u00fcnsel \u0130yi Olma Hali – \u0130lkay Al\u00e7\u0131"},"content":{"rendered":"\n

Wellbeing Uzman\u0131 \u0130lkay Al\u00e7\u0131, t\u00fcm bedenlerimizin, b\u00fct\u00fcnsel iyi olma hali olan wellbeing hakk\u0131nda t\u00fcm sorular\u0131 cevapl\u0131yor. \u0130yi ve sa\u011fl\u0131kl\u0131 ya\u015f almak i\u00e7in ayd\u0131nlat\u0131c\u0131 t\u00fcyolarla yolumuza \u0131\u015f\u0131k tutuyor..<\/strong><\/p>\n\n\n\n

Ece Erken:<\/strong> Ho\u015f geldiniz. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Ho\u015f bulduk.  <\/p>\n\n\n\n

Ece Erken: <\/strong>Wellbeing uzman\u0131s\u0131n\u0131z bu arada, de\u011fil mi? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Evet, evet. Wellbeing… <\/p>\n\n\n\n

Ece Erken:<\/strong> Wellbeing nedir? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Wellbeing; t\u00fcm bedenlerimizin, b\u00fct\u00fcnsel iyi olma halidir. Hem fizyolojik bedenimizde hem ruhsal bedenimizde kendimizi daha enerjik hissederiz. Daha canl\u0131 hissederiz. Zihnimiz de bir o kadar berrak ve dingin olur. Wellbeing hormonlar\u0131 y\u00fckseldik\u00e7e bedenimizde kronolojik ya\u015f\u0131m\u0131z ka\u00e7 olursa olsun, daha sa\u011fl\u0131kl\u0131 ya\u015f al\u0131r\u0131z. <\/p>\n\n\n\n

Ece Erken: <\/strong>Peki, sa\u011fl\u0131kl\u0131 bir hayat s\u00fcrd\u00fcrmemiz ve ya\u015f almam\u0131z i\u00e7in neler yapmam\u0131z laz\u0131m? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u00d6ncelikle hem ben dan\u0131\u015fanlar\u0131ma hem \u00f6\u011frencilerime diyorum ki; \u00f6nce kendimizi iyi yapmakla ba\u015flamal\u0131y\u0131z. Yani bedenimize neler iyi geliyor, neler iyi gelmiyor? Onlar\u0131 tespit etmekle ba\u015flayabiliriz ve ard\u0131ndan da kendimizi sevgiyle, \u015fefkatle beslememiz ve kendi elimizden tutuyor olmam\u0131z \u00e7ok k\u0131ymetli.
<\/p>\n\n\n\n

Bunlar da fark\u0131ndal\u0131k meditasyonlar\u0131yla, fark\u0131ndal\u0131k pratikleriyle oluyor. Ve de g\u00fcnl\u00fck rutinimize, g\u00fczel rutinler eklemekle ba\u015fl\u0131yor, bu d\u00f6n\u00fc\u015f\u00fcm yolculu\u011fu asl\u0131nda. <\/p>\n\n\n\n

Ece Erken:<\/strong> Mesela? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Mesela\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> G\u00fcnl\u00fck rutinlere ne ekleyebiliriz? \u015eimdi hepimiz ekleyelim hadi. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Bizi motive edecek\u2026 <\/p>\n\n\n\n

Ece Erken<\/strong>: Evet, motive edecek \u015feyler\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u015e\u00f6yle\u2026 Biz Wellbeing uzmanlar\u0131 olarak \u2018Ayurveda Koruyucu T\u0131p Protokolleri\u2019 uyguluyoruz. Mesela sabah kalkt\u0131\u011f\u0131m\u0131zda g\u00fcne bir niyetle ba\u015fl\u0131yor olmak \u00e7ok \u00f6nemli. \u00c7\u00fcnk\u00fc niyetlerin tezah\u00fcr\u00fc var ettirme g\u00fcc\u00fc var. Ve y\u00fcz\u00fcm\u00fcz\u00fc y\u0131kad\u0131ktan sonra\u2026 Bilmiyorum dikkat ettiniz mi ama? Dilimizin \u00fczerinde sar\u0131, b\u00f6yle beyaz\u0131ms\u0131, daha ac\u0131mt\u0131rak\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Bir tabaka olu\u015fur. <\/p>\n\n\n\n

\u0130lkay Avc\u0131:<\/strong> Bir toksin tabaka vard\u0131r. Onu dil s\u0131y\u0131r\u0131c\u0131 aparatla temizledi\u011fimizde olduk\u00e7a asl\u0131nda g\u00fcn\u2026 Keyifli ve de sa\u011fl\u0131kl\u0131 bir g\u00fcnl\u00fck rutindir. Bu ne i\u015fe yar\u0131yor diye soracak olursan\u0131z\u2026 <\/p>\n\n\n\n

Ece Erken<\/strong>: Ne i\u015fe yar\u0131yor, evet? Sorsam\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Sindirim sistemimizin daha iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor, o yapt\u0131\u011f\u0131m\u0131z mekanik i\u015flem. Ve toksinleri ar\u0131nd\u0131r\u0131yoruz. Ayn\u0131 zamanda da Vagus denilen, bizim mutlu ve huzurlu hissetti\u011fimiz siniri uyar\u0131yor.
<\/p>\n\n\n\n

Ve kendimizi daha da iyi hissetmi\u015f oluyoruz. Bir de dilimizin \u00fczerinde tat resept\u00f6rleri vard\u0131r. Onlar\u0131 uyard\u0131\u011f\u0131m\u0131z i\u00e7in\u2026 E\u011fer biz g\u00fcn i\u00e7erisinde \u00e7ok abur cubur yiyen bir ki\u015fi isek, gittik\u00e7e o iste\u011fimiz azalm\u0131\u015f oluyor. Ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi de g\u00fc\u00e7lendirmi\u015f oluyoruz. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f: <\/strong>Uyand\u0131\u011f\u0131n\u0131zda\u2026 Ben kendi ad\u0131ma s\u00f6yleyeyim. Alarm \u00e7al\u0131yor. Alarm\u0131 kapatmaya \u00e7al\u0131\u015f\u0131yorum. Uykulu bir \u015fekilde elimi y\u00fcz\u00fcm\u00fc y\u0131kamaya \u00e7al\u0131\u015f\u0131yorum ama bundan sonra buna dikkat edece\u011fim. <\/p>\n\n\n\n

Ece Erken:<\/strong> Evet ya\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Bunu yapmaya \u00e7al\u0131\u015faca\u011f\u0131m. <\/p>\n\n\n\n

Ece Erken: <\/strong>Ne kadar enteresan bir detay ve ne kadar\u2026 D\u00fc\u015f\u00fcnsene abur cuburu bile engelliyor. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f<\/strong>: Wellbeing asl\u0131nda \u00e7ok \u00f6nemli. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc, sa\u011fl\u0131kl\u0131 bireyin tan\u0131m\u0131n\u0131 yaparken hem fiziksel, bedensel iyilik hem de ruhsal iyilik halini tan\u0131ml\u0131yor. Yani sadece bedeninizin iyi olmas\u0131 sa\u011fl\u0131k de\u011fil. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Kesinlikle\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Sadece ruhun iyi olmas\u0131 sa\u011fl\u0131k de\u011fil.  <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u00c7ok hakl\u0131s\u0131n\u0131z. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f: <\/strong>Her ikisinin bir arada olmas\u0131 gerekiyor.  <\/p>\n\n\n\n

Ece Erken:<\/strong> Kesinlikle, evet\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f: <\/strong>Wellbeing de bildi\u011fim kadar\u0131yla, anlad\u0131\u011f\u0131m kadar\u0131yla bu iki disiplinin bulu\u015fmas\u0131. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Kesinlikle. B\u00fct\u00fcn\u2026 Sistemimiz b\u00fct\u00fcn \u00e7al\u0131\u015f\u0131yor ve b\u00fct\u00fcn de\u011ferlendirmemiz gerekiyor. Yani sadece dengeli beslenmek de\u011fil. Onun yan\u0131 s\u0131ra da hayat\u0131m\u0131za katt\u0131\u011f\u0131m\u0131z bu g\u00fcnl\u00fck rutinler, nefes teknikleri, meditasyon, egzersiz d\u00fczenimizi olu\u015fturmak. Uykumuza dikkat ediyor olmak. Yani hepsi asl\u0131nda bir b\u00fct\u00fcn. <\/p>\n\n\n\n

Ece Erken:<\/strong> \u015eimdi nefes dediniz, hemen soraca\u011f\u0131m. \u00c7\u00fcnk\u00fc bence\u2026 Yine \u00e7o\u011fumuz\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Evet. <\/p>\n\n\n\n

Ece Erken: <\/strong>\u2026do\u011fru nefes almay\u0131 bilmiyoruz. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Evet. <\/p>\n\n\n\n

Ece Erken:<\/strong> Do\u011fru nefes almak nedir? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Do\u011fru nefes, ger\u00e7ekten \u00e7ok \u00f6nemli ve \u00e7ok da hakl\u0131s\u0131n\u0131z. Do\u011fru nefeste\u2026 <\/p>\n\n\n\n

Ece Erken<\/strong>: Ben s\u00fcrekli mesela nefesimi tutuyorum. \u00c7ok fark\u0131nday\u0131m. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Evet. \u00c7\u00fcnk\u00fc \u00e7ok strese giriyor olabilirsiniz. \u00c7\u00fcnk\u00fc stres an\u0131m\u0131zda biz direkt nefesimizi tutuyoruz ya da g\u00f6\u011f\u00fcs nefesi\u2026 S\u0131\u011f ve dar bir nefes al\u0131yoruz. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Ya\u015famak i\u00e7in sadece nefes al\u0131yoruz. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131<\/strong>: Evet. <\/p>\n\n\n\n

Ece Erken:<\/strong> Evet. Ger\u00e7ekten \u00f6\u011frenmemiz laz\u0131m. Nas\u0131l, hocam do\u011fru nefes al\u0131r\u0131z? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u015eimdi\u2026 Asl\u0131nda nefes, bizim birinci detoks sistemimiz. O y\u00fczden \u00e7ok \u00f6nemli. \u0130ki tane unsur var. Biri burundan nefes al\u0131yor olmak, di\u011feri de diyafram kas\u0131m\u0131z\u0131 aktif hale getirmek. \u015eimdi ben birazc\u0131k bunlar\u0131 a\u00e7ay\u0131m. Sonra da biz sizi k\u00fc\u00e7\u00fck bir\u2026 Basit diyafram nefesini\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> Olur, \u00e7ok sevinirim. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u2026isterseniz beraber yapar\u0131z. Burundan nefes al\u0131yor olmak; yemek yemedi\u011fimiz zaman, \u015fark\u0131 s\u00f6ylemedi\u011fimiz, konu\u015fmad\u0131\u011f\u0131m\u0131z ve fiziksel bir aktivite i\u00e7erisinde de\u011filsek, g\u00fcnl\u00fck al\u0131\u015fkanl\u0131\u011f\u0131m\u0131zda burundan nefes ve burundan veriyor olmam\u0131z gerekiyor. <\/p>\n\n\n\n

Ece Erken:<\/strong> Burundan alaca\u011f\u0131z, burunda verece\u011fiz. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Aynen. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Evet. <\/p>\n\n\n\n

Ece Erken: <\/strong>Dedi\u011finiz aktivitelerin d\u0131\u015f\u0131nda. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131<\/strong>: Evet. <\/p>\n\n\n\n

Ece Erken:<\/strong> Tamam. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131<\/strong>: Ve burnumuzun i\u00e7erisinde\u2026 Neden al\u0131yoruz? \u00c7\u00fcnk\u00fc burnumuz, muazzam bir organ. Burnumuzun i\u00e7erisinde filtreleme mekanizmas\u0131 var. O a\u011fz\u0131m\u0131zda yok. O y\u00fczden a\u011fz\u0131m\u0131zdan ald\u0131\u011f\u0131m\u0131z nefes, son derece sa\u011fl\u0131ks\u0131z oluyor.<\/p>\n\n\n\n

<\/p>\n\n\n\n

O filtre mekanizmas\u0131, ald\u0131\u011f\u0131m\u0131z havay\u0131 filtreden ge\u00e7iriyor. Mikroptan ar\u0131nm\u0131\u015f oluyoruz. Anti-viral bir \u015fekilde akci\u011ferlerimize ula\u015ft\u0131r\u0131yor ve daha sa\u011fl\u0131kl\u0131 nefes al\u0131yoruz. Ayn\u0131 zamanda hava trib\u00fcnleri var. Diyelim ki biz k\u0131\u015f\u0131n, zorlu hava \u015fartlar\u0131nda d\u0131\u015far\u0131day\u0131z. A\u011fz\u0131m\u0131zdan nefes ald\u0131\u011f\u0131m\u0131zda direkt o dereceyi, nefesi alm\u0131\u015f oluyoruz.
<\/p>\n\n\n\n

Ama burnumuzdan al\u0131rsak belli bir dereceye getiriyor ve akci\u011fere o \u015fekilde ula\u015fmas\u0131n\u0131 sa\u011fl\u0131yor. Sa\u011f ve sol lobumuzu da dengeler, burun nefesi. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi kuvvetlendirir. T\u00fcm bedenlerimizi dengeler. \u00d6zellikle grip, nezleysek burun deliklerimizi a\u00e7ar. Ve y\u00fcksek tansiyonlu ki\u015filere de mutlaka tavsiye ediyorum. Dengeler. <\/p>\n\n\n\n

Ece Erken<\/strong>: Sen \u00d6zg\u00fcr Hocam\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Bu \u00e7ok \u00f6nemli. <\/p>\n\n\n\n

Ece Erken: <\/strong>\u2026burnundan m\u0131 nefes al\u0131p veriyordun? <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> \u015eimdi kendi \u015fikayetimi s\u00f6yleyeyim. Benim konkalar\u0131m yani burun i\u00e7i etlerde bir \u015fi\u015fme var. Ve septumda bir deviasyon yani bir yat\u0131kl\u0131k var. Bundan dolay\u0131 grip, nezle oldu\u011fum zaman\u2026 \u0130lkay Han\u0131m\u2019 \u0131n s\u00f6yledi\u011fi gibi ak\u015fam, a\u011f\u0131zdan nefes alarak ve bo\u011fularak uyan\u0131yorum. Ger\u00e7ekten, a\u011f\u0131zdan nefes almak sa\u011fl\u0131kl\u0131 bir \u015fey de\u011fil. A\u011fz\u0131m\u0131n i\u00e7i, sabah kalkt\u0131\u011f\u0131mda kurumu\u015f oluyor.  <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Ger\u00e7ekten \u00f6yle. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f:<\/strong> Sanki \u00fc\u00e7 g\u00fcn \u00e7\u00f6lde kalm\u0131\u015f gibi oluyorum. Burun ger\u00e7ekten\u2026 Burundan nefes alabilmek \u00e7ok k\u0131ymetli ve \u00e7ok \u00f6zel bir \u015fey. <\/p>\n\n\n\n

Ece Erken: <\/strong>Kesinlikle. Peki, k\u00fc\u00e7\u00fck bir uygulama yapaca\u011f\u0131z, dediniz. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Evet, evet. Diyafram nefesi\u2026 Diyafram da \u00e7ok \u00f6nemli, Ece Han\u0131m. Diyafram kas\u0131n\u0131 biz \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131m\u0131zda, diyafram\u0131 geni\u015fletmeye \u00e7al\u0131\u015f\u0131yoruz. O aral\u0131\u011f\u0131n\u0131 geni\u015fletmeye \u00e7al\u0131\u015f\u0131yoruz. Diyafram\u0131m\u0131z bizim g\u00f6\u011f\u00fcs bo\u015flu\u011fumuzun alt k\u0131sm\u0131nda, \u015femsiye gibidir.
<\/p>\n\n\n\n

Nefes al\u0131r\u0131z, karn\u0131m\u0131z iyice \u015fi\u015fer. Nefesi verirken de g\u00f6bek deli\u011fimizi, kaburgam\u0131za yava\u015f yava\u015f yakla\u015ft\u0131r\u0131r. G\u00fcnde bir be\u015f dakika yap\u0131yor olmak bile inan\u0131lmaz mucizevi etkileri vard\u0131r. \u00d6zellikle sindirim sistemimizi daha rahat \u00e7al\u0131\u015ft\u0131r\u0131r. Kronik bel, s\u0131rt problemi olan ki\u015filere \u00e7ok tavsiye ediyorum. O diyafram kas\u0131n\u0131, aktif ettik\u00e7e duru\u015fumuz da iyile\u015fir. Kronik kab\u0131zl\u0131k i\u00e7in de \u00e7ok iyidir. Sindirim sistemimizi olduk\u00e7a \u00e7al\u0131\u015ft\u0131r\u0131r. Vagus\u2019 u da stim\u00fcle etti\u011fi i\u00e7in, \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in de metabolizmam\u0131z da h\u0131zlan\u0131r.  <\/p>\n\n\n\n

Ece Erken: <\/strong>Evet. Benim bir anda de\u011fi\u015fti. Burundan nefes al\u0131p veriyorum, \u015fu an. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f: <\/strong>Sahne performans\u0131 yap\u0131yorsan\u0131z, \u015fark\u0131 s\u00f6yl\u00fcyorsan\u0131z, sahnedeyseniz zaten kesinlikle yapman\u0131z gereken bir \u015fey. <\/p>\n\n\n\n

Ece Erken:<\/strong> Sahne sanat\u00e7\u0131lar\u0131 da biliyordur\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f<\/strong>: Evet. <\/p>\n\n\n\n

Ece Erken: <\/strong>\u2026do\u011fru nefes al\u0131p vermeyi. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Sahne sanat\u00e7\u0131lar\u0131 genelde diyafram nefesi al\u0131yor, evet. <\/p>\n\n\n\n

Ece Erken:<\/strong> Peki, meditasyondan bahsedelim birazc\u0131k. Meditasyon nedir, ne i\u015fe yar\u0131yor? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Meditasyon, bence insanl\u0131\u011f\u0131m\u0131za hediye edilmi\u015f inan\u0131lmaz bir teknoloji. Bilimsel olarak zihni dinlendirme tekni\u011fidir, meditasyon. Meditasyon yapt\u0131k\u00e7a zihnimizdeki \u00e7\u00f6p d\u00fc\u015f\u00fcncelerden ar\u0131nm\u0131\u015f oluruz. Yorgunlu\u011fumuzu azalt\u0131r. Daha sa\u011fl\u0131kl\u0131 uyuruz. Daha sa\u011fl\u0131kl\u0131 ya\u015f almam\u0131z\u0131 sa\u011flar. Konsantrasyonumuzu artt\u0131r\u0131r. Odaklanmam\u0131z\u0131 artt\u0131r\u0131r. Orada bir \u015feyi a\u00e7\u0131klamak istiyorum. <\/p>\n\n\n\n

Ece Erken: <\/strong>Tabi. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Genelde farkl\u0131 anla\u015f\u0131l\u0131yor. Biz meditasyon s\u0131ras\u0131nda g\u00f6zlem halindeyiz. Zihnimizin \u00f6tesine \u00e7\u0131k\u0131yoruz. Orada d\u00fc\u015f\u00fcncelerimizi susturmaya \u00e7al\u0131\u015fm\u0131yoruz. Bir m\u00fcdahale etmiyoruz ya da iyi d\u00fc\u015f\u00fcnceler- k\u00f6t\u00fc d\u00fc\u015f\u00fcnceler diye de ay\u0131rm\u0131yoruz. Sadece zihnimizin \u00f6tesine ge\u00e7ip g\u00f6zlem halindeyiz. <\/p>\n\n\n\n

Ece Erken: <\/strong>Ne yap\u0131yoruz mesela? \u015eimdi ekran ba\u015f\u0131nda izleyicilerimiz kendi kendilerine meditasyon yapabilir mi? Veya\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Tabi ki yapabilir. <\/p>\n\n\n\n

Ece Erken:<\/strong> \u2026\u015fu an biz yapabilir miyiz? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> \u00d6\u011frenilebilir bir tekniktir, bu. <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f<\/strong>: Mentor\u2019 a gerek yok yani illa, kendi kendimize de yapabiliyoruz. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Tabi, tabi. Yapabilirsiniz. <\/p>\n\n\n\n

Ece Erken: <\/strong>Peki, mesela\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Mesela\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> Birka\u00e7 teknik\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Omurgam\u0131z dik olacak bir \u015fekilde\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> Dik olacak\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>\u2026oturuyoruz. Omuzlar\u0131m\u0131z\u0131 geriye al\u0131yoruz. Oldu\u011fumuz yerde yapabiliriz. Ve g\u00f6zlerimizi kapat\u0131yoruz. <\/p>\n\n\n\n

Ece Erken:<\/strong> Ne d\u00fc\u015f\u00fcnece\u011fiz? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Bir \u015fey\u2026 <\/p>\n\n\n\n

\u00d6zg\u00fcr A\u011flam\u0131\u015f: <\/strong>Deniz kenar\u0131n\u0131, orman\u0131\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> Ben s\u00fcrekli bir \u015fey\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>\u2026d\u00fc\u015f\u00fcnmeyece\u011fiz. Ben \u015fimdi hem Mindfulness e\u011fitmeniyim hem de Mantra Meditasyon e\u011fitmeniyim. \u0130sterseniz k\u00fc\u00e7\u00fck bir, b\u00f6yle\u2026 <\/p>\n\n\n\n

Ece Erken:<\/strong> Olur. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Mindfulness\u2026 Yani sadece nefeslerimizi kontrol\u2026 Daha do\u011frusu nefesimizi izleyerek yapal\u0131m. G\u00f6zlerimizi kapat\u0131yoruz.  <\/p>\n\n\n\n

Ece Erken:<\/strong> Tamam. <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Rahat bir \u015fekilde, sadece nefes al\u0131\u015f- veri\u015fimizi izliyoruz. Nefesler \u00f6zg\u00fcr bir \u015fekilde ak\u0131yor. <\/p>\n\n\n\n

Ece Erken: <\/strong>Ka\u00e7 dakika boyunca? <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> 15 dakika. <\/p>\n\n\n\n

Ece Erken: <\/strong>15 dakika! Yay\u0131n\u0131m\u0131z ke\u015fke o kadar uzun s\u00fcrse. Minimum 15 dakika\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131: <\/strong>Yani, \u00f6\u011frenilebilir. <\/p>\n\n\n\n

Ece Erken:<\/strong> G\u00f6zlemleyece\u011fiz. Nefesimizi\u2026 <\/p>\n\n\n\n

\u0130lkay Al\u00e7\u0131:<\/strong> Evet. Nefesi\u2026 Bu, Mindfulness i\u00e7in. Mantra Meditasyon\u2019 da da bir \u00f6zel titre\u015fim\u2026 Mantra diyoruz, biz. Bir ara\u00e7 olarak Mantra\u2019 y\u0131 kullan\u0131yoruz. Mantra\u2019 y\u0131 da i\u00e7imizden dilimizi ve duda\u011f\u0131m\u0131z\u0131 k\u0131p\u0131rdatmadan Mantra\u2019 y\u0131 tekrar ediyoruz. 
<\/p>\n\n\n\n

\n
Uzman\u0131n \u0130lanlar\u0131n\u0131 \u0130ncele<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Wellbeing Uzman\u0131 \u0130lkay Al\u00e7\u0131, t\u00fcm bedenlerimizin, b\u00fct\u00fcnsel iyi olma hali olan wellbeing hakk\u0131nda t\u00fcm sorular\u0131 cevapl\u0131yor. \u0130yi ve sa\u011fl\u0131kl\u0131 ya\u015f almak i\u00e7in ayd\u0131nlat\u0131c\u0131 t\u00fcyolarla…<\/p>\n","protected":false},"author":1,"featured_media":1712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[42,90],"tags":[],"yoast_head":"\nBedenimizin B\u00fct\u00fcnsel \u0130yi Olma Hali - \u0130lkay Al\u00e7\u0131 - Megareform<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megareform.com.tr\/haber\/bedenimizin-butunsel-iyi-olma-hali-ilkay-alci\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bedenimizin B\u00fct\u00fcnsel \u0130yi Olma Hali - 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