{"id":296,"date":"2025-04-01T22:31:23","date_gmt":"2025-04-01T19:31:23","guid":{"rendered":"https:\/\/mimaszeytinyagi.com\/?page_id=296"},"modified":"2025-04-15T13:14:36","modified_gmt":"2025-04-15T10:14:36","slug":"verme-alma-meditasyonu","status":"publish","type":"page","link":"https:\/\/mimaszeytinyagi.com\/en\/verme-alma-meditasyonu\/","title":{"rendered":"Verme-Alma Meditasyonu"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1024x768.jpeg\" alt=\"\" class=\"wp-image-298\" srcset=\"https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1024x768.jpeg 1024w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-300x225.jpeg 300w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-768x576.jpeg 768w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1536x1152.jpeg 1536w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-2048x1536.jpeg 2048w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-16x12.jpeg 16w, https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-624x468.jpeg 624w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Bu ilk blog yaz\u0131s\u0131n\u0131 yazmak, hem \u00fclkemizde, hem kom\u015fu \u00fclkede, hem de d\u00fcnya genelinde \u00e7ok zor ge\u00e7irdi\u011fimiz d\u00f6nemlerden birisine denk geldi. Spinoza&#8217;ya g\u00f6re akl\u0131n yasalar\u0131na g\u00f6re ya\u015famam\u0131z\u0131n ve bu anlamda \u00f6zg\u00fcr olmam\u0131z\u0131n g\u00fcvencesi demokrasidir (1).  \u00dclkemizde demokrasiyi savunmak i\u00e7in halk olarak birebir m\u00fccadele vermek durumunda bulundu\u011fumuz bug\u00fcnlerde kendi i\u00e7imizde ve gitti\u011fimiz her yerde etraf\u0131m\u0131zdaki herkes hep birlikte ac\u0131 \u00e7ekiyoruz. B\u00f6yle bir durumda, savunmada yapabilece\u011fimiz pek \u00e7ok \u015fey var. Ben \u015fu an bunlardan i\u00e7sel olana odaklanmak istiyorum. Her zaman i\u00e7in i\u00e7sel ac\u0131lar\u0131 hafifletmenin ve daha g\u00fc\u00e7l\u00fc bir \u015fekilde yola devam etmenin \u00e7ok g\u00fc\u00e7l\u00fc bir yolu var: bir Tibet gelene\u011fi olan Verme-Alma (Tonglen) meditasyonu. <\/p>\n\n\n\n<p>Verme-Alma meditasyonu kendi ac\u0131lar\u0131m\u0131zla ve ba\u015fkalar\u0131n\u0131n ac\u0131lar\u0131yla ileti\u015fim kurma cesaretini g\u00f6stermek ve bu cesaretin ac\u0131lar\u0131 ferahl\u0131\u011fa d\u00f6n\u00fc\u015ft\u00fcrmesine izin vermek. <\/p>\n\n\n\n<p>Rahat bir \u015fekilde omurga dik olacak \u015fekilde oturun. G\u00f6z kapaklar\u0131n\u0131z\u0131 yumu\u015fak bir \u015fekilde, s\u0131kmadan kapat\u0131n. \u00c7eneniz yere paralel kals\u0131n, s\u0131kmay\u0131n. Nefeslerinizi farkedin. Sizi \u00fczen ve ac\u0131 \u00e7ekmenize sebep olan bir endi\u015feyi tespit edin zihninizde. Bu endi\u015fe veren durumun benzerini daha \u015fiddetle ya\u015famaya ma\u011fruz kalan insanlar\u0131 getirin g\u00f6z\u00fcn\u00fcz\u00fcn \u00f6n\u00fcne. Onlar\u0131n ac\u0131s\u0131n\u0131 nefesinizle birlikte kara bir bulut gibi i\u00e7inize al\u0131n. Kendi ac\u0131n\u0131zla birle\u015ftirip kalbinizin orta noktas\u0131nda siyah minik bir d\u00fc\u011f\u00fcm halinde tasavvur edin. Bu siyah d\u00fc\u011f\u00fcm\u00fc masmavi u\u00e7suz bucaks\u0131z bir okyanusa d\u00f6n\u00fc\u015ft\u00fcr\u00fcp verdi\u011finiz nefesle birlikte o insanlara g\u00f6nderin. Sakin ve derin nefes al\u0131\u015f-veri\u015fleriyle birlikte bu verme-alma  nefeslerini birka\u00e7 kere daha tekrarlay\u0131n. Bunu g\u00fcn i\u00e7inde de yapabilirsiniz, ak\u015fam yatmadan \u00f6nce \u00f6zel bir zaman ay\u0131r\u0131p da yapabilirsiniz. <\/p>\n\n\n\n<p>Binlerce y\u0131ld\u0131r Do\u011fu&#8217;da, yak\u0131n zamandan itibaren de Bat\u0131&#8217;da insanlar\u0131n faydaland\u0131\u011f\u0131 bu meditasyonun hem psikoloji sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in, hem de kalp-damar hastal\u0131klar\u0131 riskine kar\u015f\u0131 faydalar\u0131 oldu\u011fu bilimsel \u00e7al\u0131\u015fmalarla da ortaya konmu\u015ftur (\u00f6rn. 2).<\/p>\n\n\n\n<p>Kaynaklar:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Tekta\u015f, T. (2019), Spinoza, Parola Yay\u0131nlar\u0131<\/li><li>Levine, GN vd. (2017), Meditasyon ve Kalp-Damar Risk Azal\u0131m\u0131: Amerika Kalp Birli\u011fin&#8217;den Bilimsel bir A\u00e7\u0131klama, Amerika Kalp Birli\u011fi Dergisi, Cilt 6, Say\u0131 10.<\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Bu ilk blog yaz\u0131s\u0131n\u0131 yazmak, hem \u00fclkemizde, hem kom\u015fu \u00fclkede, hem de d\u00fcnya genelinde \u00e7ok zor ge\u00e7irdi\u011fimiz d\u00f6nemlerden birisine denk geldi. Spinoza&#8217;ya g\u00f6re akl\u0131n yasalar\u0131na g\u00f6re ya\u015famam\u0131z\u0131n ve bu anlamda \u00f6zg\u00fcr olmam\u0131z\u0131n g\u00fcvencesi demokrasidir (1). \u00dclkemizde demokrasiyi savunmak i\u00e7in halk olarak birebir m\u00fccadele vermek durumunda bulundu\u011fumuz bug\u00fcnlerde kendi i\u00e7imizde ve gitti\u011fimiz her yerde etraf\u0131m\u0131zdaki herkes [&hellip;]<\/p>","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-296","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Verme-Alma Meditasyonu - Mimas Melanj Butik Bah\u00e7e<\/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:\/\/mimaszeytinyagi.com\/en\/verme-alma-meditasyonu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Verme-Alma Meditasyonu - Mimas Melanj Butik Bah\u00e7e\" \/>\n<meta property=\"og:description\" content=\"Bu ilk blog yaz\u0131s\u0131n\u0131 yazmak, hem \u00fclkemizde, hem kom\u015fu \u00fclkede, hem de d\u00fcnya genelinde \u00e7ok zor ge\u00e7irdi\u011fimiz d\u00f6nemlerden birisine denk geldi. Spinoza&#8217;ya g\u00f6re akl\u0131n yasalar\u0131na g\u00f6re ya\u015famam\u0131z\u0131n ve bu anlamda \u00f6zg\u00fcr olmam\u0131z\u0131n g\u00fcvencesi demokrasidir (1). \u00dclkemizde demokrasiyi savunmak i\u00e7in halk olarak birebir m\u00fccadele vermek durumunda bulundu\u011fumuz bug\u00fcnlerde kendi i\u00e7imizde ve gitti\u011fimiz her yerde etraf\u0131m\u0131zdaki herkes [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mimaszeytinyagi.com\/en\/verme-alma-meditasyonu\/\" \/>\n<meta property=\"og:site_name\" content=\"Mimas Melanj Butik Bah\u00e7e\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-15T10:14:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1024x768.jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mimaszeytinyagi.com\/#website\",\"url\":\"https:\/\/mimaszeytinyagi.com\/\",\"name\":\"Mimas Melanj Butik Bah\u00e7e\",\"description\":\"Butik Zeytinya\u011f\u0131\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/mimaszeytinyagi.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1024x768.jpeg\",\"contentUrl\":\"https:\/\/mimaszeytinyagi.com\/wp-content\/uploads\/2025\/04\/IMG_0109-1024x768.jpeg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/#webpage\",\"url\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/\",\"name\":\"Verme-Alma Meditasyonu - Mimas Melanj Butik Bah\u00e7e\",\"isPartOf\":{\"@id\":\"https:\/\/mimaszeytinyagi.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/#primaryimage\"},\"datePublished\":\"2025-04-01T19:31:23+00:00\",\"dateModified\":\"2025-04-15T10:14:36+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mimaszeytinyagi.com\/verme-alma-meditasyonu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mimaszeytinyagi.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Verme-Alma Meditasyonu\"}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Verme-Alma Meditasyonu - Mimas Melanj Butik Bah\u00e7e","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mimaszeytinyagi.com\/en\/verme-alma-meditasyonu\/","og_locale":"en_US","og_type":"article","og_title":"Verme-Alma Meditasyonu - Mimas Melanj Butik Bah\u00e7e","og_description":"Bu ilk blog yaz\u0131s\u0131n\u0131 yazmak, hem \u00fclkemizde, hem kom\u015fu \u00fclkede, hem de d\u00fcnya genelinde \u00e7ok zor ge\u00e7irdi\u011fimiz d\u00f6nemlerden birisine denk geldi. 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