Fark Etmek Egzersizi
Kendindelik

Fark Etmek Egzersizi

  • Psikolog Ezgi Özer
  • Psikolog Ezgi Özer
  • 06 Aralık 2022

  1. Mümkünse bu egzersizi her gün aynı saatte yapmayı deneyin. 5 ile 10 dakika vakit ayırmanızı tavsiye ederim. Kronometre kullanabilirsiniz.
  2. Televizyonu ve sizi etkileyecek herhangi bir şeyi kapatın.
  3. Oturun ve ellerinizi rahat bir yere koyun, avuçlarınız yukarı bakacak şekilde kucağınıza koyabilirsiniz. Ellerinize yönelik farkındalığınızı korumaya çalışın ve gözlerinizi açık tutun.
  4. Duruşunuzu fark edin. Dik oturmaya çalışın. Başınızın hafif olduğunu ve omuzlarınızın üzerinde süzüldüğünü hayal edin.
  5. On defa yavaş ve derin nefes alın. Havanın tekrar ve tekrar vücudunuza nasıl girdiğini ve vücudunuzdan nasıl ayrıldığını fark edin. Geri dönüp ellerinizi ve sırtınızı kontrol edin. Elleriniz rahatlamış mı? Sırtınız dik mi?
  6. Nefesinizi fark etmeye devam edin ve zihninizi gözlemleyin.
  7. Zihinsel faaliyetlerinizin niteliğini fark edin. Hızlı mı çalışıyor? Çok mu çalışıyor? Bu egzersizi ne zaman bitireceğinizi ve sonrasında ne yapacağınızı mı tahmin etmeye çalışıyor? Zihniniz dünyada geçen yıl olmuş şeyleri mi gözden geçiriyor? Zihniniz duygusal deneyim içerisinde kaybolmuş halde mi? Mesela korku. Gelecekle ilgili  hangi planları yapıyorsunuz veya bir hayal içinde mi geziniyorsunuz? Zihniniz ruhsuz ya da cansız mı hissediyor?
  8. Zihinsel faaliyetlerinizin niteliğini fark ederken bir şeyler deneyen ve sizin izlediğinizi görmeyen meşgul bir çocuğu izliyormuş gibi hafifçe gülümseyin.
  9. Nefesinizi, ellerinizi, sırtınızı ve zihninizi kontrol etmeye devam edin, aynı zamanda vücudunuzun geri kalanını da fark edin. Bazı duyumlar fark edebilirsiniz; açlık, sırtınızda ağrı, göğsünüzde ağırlık, ağlamadan önce gözlerinizde olan hisler. Merakla ve kabul ederek, sadece fark edin.
  10. Ara verdiğinizde veya hayallere odaklandığınızda ( ki dalacaksınız ), tekrar nefesinize, ellerinize, sırtınıza geri dönün, yine hafifçe gülümseyin ve tekrar fark etmeye başlayın.

 

İlk başta zorlanabilirsiniz fakat yaptıkça geliştireceğiniz bir beceri bu. Fark etmeyi, anda kalmanın ilk adımı olarak görebiliriz.

 

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