{"id":9972,"date":"2023-12-25T18:02:27","date_gmt":"2023-12-25T18:02:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9972"},"modified":"2023-12-25T18:02:31","modified_gmt":"2023-12-25T18:02:31","slug":"how-to-have-mindful-sex","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-have-mindful-sex\/","title":{"rendered":"DIKKATLI SEKS NASIL"},"content":{"rendered":"<\/p>\n

Psikoseks\u00fcel ve ili\u015fki terapisti Kate Moyle, fark\u0131ndal\u0131\u011f\u0131n zevk prensibinizi nas\u0131l geri getirebilece\u011fini a\u00e7\u0131kl\u0131yor<\/p>\n

\"Couple
G\u00f6rsel: Shutterstock<\/em><\/figcaption><\/figure>\n

Geceleri dokundu\u011funuz son \u015fey e\u015finiz yerine telefonunuzsa, \u00e7ok fazla ‘dikkatli seks’ yap\u0131yor olma ihtimaliniz d\u00fc\u015f\u00fckt\u00fcr – ancak yaln\u0131z de\u011filsiniz. Yar\u0131m\u0131zdan fazlas\u0131 yatak odas\u0131ndaki metinleri kontrol ediyor, yeni bir anket diyor, yata\u011f\u0131m\u0131z taraf\u0131ndan cihaza, i\u00e7inde bulunan ki\u015fiden daha fazla dikkat veriyor.<\/p>\n

Ne yaz\u0131k ki, ak\u0131ll\u0131 telefonlar seks hayat\u0131m\u0131za giren tek \u015fey de\u011fil. \u00c7o\u011fumuz kapatma yetene\u011fimizi etkileyen bir s\u00fcr\u00fc dikkat da\u011f\u0131t\u0131c\u0131 \u015fey ta\u015f\u0131yoruz, tahrik olma yetene\u011fimizden bahsetmiyorum bile.<\/p>\n

Beyin en g\u00fc\u00e7l\u00fc cinsel organd\u0131r. Kan\u0131 cinsel organlara y\u00f6nlendiren ve bizi seks havas\u0131na sokan \u015fi\u015fme, kar\u0131ncalanma ve \u0131slakl\u0131\u011fa neden olan hormon dalgalanmalar\u0131n\u0131 serbest b\u0131rakarak erotik ipu\u00e7lar\u0131na yan\u0131t verir. Ama olay \u015fu ki, zihinlerimiz \u00e7oklu g\u00f6revlerde o kadar da iyi de\u011fil. Bu nedenle, e\u015finiz yatakta size yakla\u015f\u0131rken vergi iadenizi tart\u0131\u015f\u0131yorsan\u0131z, b\u00fcy\u00fck bir seks arzusu hissetmeniz olas\u0131 de\u011fildir.<\/p>\n

Oda\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirme<\/h2>\n

Zihinsel dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 da v\u00fccudun sekse yan\u0131t verme yetene\u011fini s\u00f6n\u00fcmleyebilir. Cinsel T\u0131p\u00a0Dergisi’ndeki<\/em>bir \u00e7al\u0131\u015fma , \u00f6rne\u011fin, en y\u00fcksek dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 seviyelerini bildiren kad\u0131nlar\u0131n erotik bir film izlerken\u00a0en d\u00fc\u015f\u00fck genital uyar\u0131lma seviyelerini sergilediklerini<\/a>\u00a0buldu. Hangi rakamlar. Zihniniz ba\u015fka bir yerdeyse, cinsel organlar\u0131n\u0131z tutkunun kartlarda olabilece\u011fine dair notu alamaz.<\/p>\n

Bir\u00e7o\u011fumuz i\u00e7in, cinsel g\u00fcvensizlikler en b\u00fcy\u00fck dikkat da\u011f\u0131t\u0131c\u0131 olabilir. Frans\u0131z seksologlar, arzular\u0131 d\u00fc\u015f\u00fck olan kad\u0131nlar \u00fczerinde 40 y\u0131ll\u0131k \u00e7al\u0131\u015fmalar\u0131 inceledikten sonra, olumsuz d\u00fc\u015f\u00fcncelerin cinsel i\u015flev bozuklu\u011funda, kayg\u0131 ve su\u00e7luluk \u00fcretmede ve cinsel uyar\u0131lma ve zevki azaltmada kilit bir rol oynad\u0131\u011f\u0131 sonucuna vard\u0131lar.<\/p>\n

Seks etraf\u0131ndaki utan\u00e7 veya v\u00fccut g\u00fcvensizlikleri etraf\u0131ndaki korku, yatak odas\u0131ndaki deneyiminizi ciddi \u015fekilde baltalayabilir, \u00e7\u00fcnk\u00fc olumsuz d\u00fc\u015f\u00fcnceler oda\u011f\u0131n\u0131z\u0131 \u015fehvetliden eylemin kendisine kayd\u0131r\u0131r. Nas\u0131l g\u00f6r\u00fcnd\u00fc\u011f\u00fcm\u00fcz konusunda endi\u015felenmekle o kadar me\u015fgul\u00fcz ki, bir performans sergiliyoruz, sanki kenardan izliyormu\u015f gibi fiziksel olarak kopmu\u015fuz. Seks terapistleri bu fenomeni ‘izleyicilik’ olarak adland\u0131r\u0131r.<\/p>\n

Bu ayr\u0131\u015fma eylemi, \u00f6zellikle ge\u00e7mi\u015fte cinsel ac\u0131 veya travma ya\u015fayanlar i\u00e7in bir ba\u015fa \u00e7\u0131kma mekanizmas\u0131 haline gelebilir. Kendimizi ay\u0131rmak bizi ger\u00e7ek bir tetikleyiciden uzakla\u015ft\u0131r\u0131r. Sorun \u015fu ki, ayn\u0131 zamanda cinsel olarak ba\u011flant\u0131 kurmam\u0131z\u0131 ve zevke ula\u015fmam\u0131z\u0131 engelliyor.<\/p>\n

Baz\u0131 kad\u0131nlar i\u00e7in, seks s\u0131ras\u0131nda olumsuz d\u00fc\u015f\u00fcnceler v\u00fccudu ‘sava\u015f ya da ka\u00e7’ moduna g\u00f6nderir. Stres hormonlar\u0131 cinsel tepkiyi engeller, zevki azalt\u0131r ve orgazm olma yetene\u011fini etkiler. Bu daha sonra kendi ba\u015f\u0131na bir endi\u015fe kayna\u011f\u0131 haline gelir. V\u00fccudunuz yan\u0131t vermezse seks de ac\u0131 verici hale gelebilir.<\/p>\n

An\u0131n i\u00e7inde nas\u0131l kal\u0131nr<\/h2>\n
\"\"<\/figure>\n

Yatak odas\u0131nda nas\u0131l daha fazla bulunabiliriz? Dikkatli seks \u015fu anda meditasyon ve fark\u0131ndal\u0131\u011f\u0131n pop\u00fclaritesi sayesinde yeni bir ilgi kazan\u0131yor. Esasen, cinsel olmak i\u00e7in zihinsel alan yaratmak, sonra fiziksel zevkle tam olarak etkile\u015fime girmenize izin vermektir.<\/p>\n

S\u0131k s\u0131k masaja benzetmem. Bir masaj s\u0131ras\u0131nda fiziksel hissin bu kadar derinden rahatlat\u0131c\u0131 ve zevkli olmas\u0131n\u0131n nedenlerinden biri, zaman\u0131 bir kenara b\u0131rak\u0131p kendimize \u015fehvetli olma izni vermemizdir. Bu, ger\u00e7ekten rahatlamam\u0131z\u0131 ve zevke uyum sa\u011flar.<\/p>\n

Kula\u011fa \u00e7ok seksi de\u011fil gibi geliyor, ancak g\u00fcnl\u00fc\u011f\u00fcn\u00fczde seks planlamak da ayn\u0131 nedenlerden dolay\u0131 yard\u0131mc\u0131 olabilir. Beynine bu sefer zevk i\u00e7in halka \u00e7itle \u00e7evrildi\u011finin sinyallerini veren bir \u015fey. Bu, duyumlara odaklanman\u0131z\u0131 ve di\u011fer her \u015feyi unutman\u0131z\u0131 sa\u011flar.<\/p>\n

Odak elbette pratik yapabilir, bu y\u00fczden m\u00fc\u015fterilere s\u0131k s\u0131k \u00f6nerdi\u011fim bir egzersiz. Bir daha du\u015fa geldi\u011finde g\u00f6zlerini kapat ve duyular\u0131n\u0131 yak\u0131nla\u015ft\u0131r. Ne duyuyorsun? Koku? Cildinizdeki su nas\u0131l hissettiriyor? Ne kadar \u00e7ok pratik yaparsan\u0131z, olumsuz gevezelikten ve duyusal zevke ayarlamadan o kadar iyi yararlan\u0131rs\u0131n\u0131z.<\/p>\n

Mast\u00fcrbasyon, dikkatli seks yapman\u0131n bir ba\u015fka \u00f6nemli yoludur. Ba\u015f\u0131n\u0131z\u0131n d\u0131\u015f\u0131nda bir bulutun i\u00e7indeymi\u015f gibi gezinen su\u00e7luluk veya utan\u00e7 d\u00fc\u015f\u00fcncelerini g\u00f6rselle\u015ftirin. Sonra zihinsel olarak v\u00fccudunuzda taray\u0131n, duyumlara akort edin – cildinizin hissi, vajinan\u0131z\u0131n dokunu\u015funuza yan\u0131t verme \u015fekli, bacaklar\u0131n\u0131z aras\u0131ndaki s\u0131cakl\u0131k. Fiziksel zevk merkez sahne al\u0131rken d\u00fc\u015f\u00fcnce bulutlar\u0131n\u0131n geri \u00e7ekildi\u011fini bulmal\u0131s\u0131n\u0131z.<\/p>\n

Bu zihinsel ara\u00e7, bir partnerle seks s\u0131ras\u0131nda da \u00e7al\u0131\u015f\u0131r. Olumsuz d\u00fc\u015f\u00fcnceler vurunca \u2013 ‘G\u00f6\u011f\u00fcslerim bu pozisyonda sark\u0131k g\u00f6r\u00fcn\u00fcyor.’ ‘Partnerim bundan zevk al\u0131yor mu?’ – duyular\u0131n\u0131za odaklanarak kendinizi fiziksele geri getirin. Orta\u011f\u0131n\u0131n sa\u00e7\u0131n\u0131n kokusu. Nefes alma sesleri. Dudaklar\u0131n\u0131n tad\u0131. Derilerinin s\u0131cakl\u0131\u011f\u0131. Yine, duyular\u0131n\u0131z devrald\u0131k\u00e7a olumsuz d\u00fc\u015f\u00fcnceler geri \u00e7ekilmelidir.<\/p>\n

Nefes almak da yard\u0131mc\u0131 olur. Genellikle seks s\u0131ras\u0131nda nefesimizi kayg\u0131 veya b\u0131rakma korkusuyla tutar\u0131z. Ancak karn\u0131n\u0131zdan uzun ve derin nefesler almak diyaframdaki vagus sinirini uyar\u0131r ve parasempatik sinir sistemini aktive eder. Bu, v\u00fccudu rahatlat\u0131r, kan damarlar\u0131n\u0131 geni\u015fletir, sinir u\u00e7lar\u0131n\u0131 yat\u0131\u015ft\u0131r\u0131r ve v\u00fccudunuzun m\u00fcmk\u00fcn olan en iyi \u015fekilde yan\u0131t vermesine izin verir.<\/p>\n

Kafandan \u00e7\u0131k.<\/h2>\n
\"\"<\/figure>\n

Sonu\u00e7ta, dikkatli seks kafandan \u00e7\u0131k\u0131p v\u00fccuduna girmekle ilgilidir. E\u011fer bu m\u00fccadele etti\u011finiz bir \u015feyse, seksle ilgili olumsuz d\u00fc\u015f\u00fcnceleri ara\u015ft\u0131rmak i\u00e7in dan\u0131\u015fmanl\u0131k kesinlikle iyi bir fikir olacakt\u0131r. Bast\u0131r\u0131lm\u0131\u015f ebeveynler, sa\u011fl\u0131ks\u0131z bir ili\u015fki, v\u00fccut tak\u0131lmalar\u0131, cinsel travma… ge\u00e7mi\u015f deneyimler ve bilin\u00e7alt\u0131 inan\u00e7lar\u0131 yatak odas\u0131nda bulunma yetene\u011fimizi etkileyebilir, bu y\u00fczden bunlar \u00fczerinden \u00e7al\u0131\u015fmak \u00f6nemlidir.<\/p>\n

Her \u015feyden \u00e7ok, dikkatli seks, zevki hak etti\u011finizi fark edecek kadar kendinizi sevmekle ilgilidir. Ve seks ne kadar zevkli hissederse, o kadar \u00e7ok isteyeceksiniz – kazan-kazan durumu. Bu y\u00fczden, devam et, duyular\u0131na teslim olman i\u00e7in kendine izin ver. \u00d6nce telefonunuzu sessize alman\u0131z\u0131 unutmay\u0131n.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Psikoseks\u00fcel ve ili\u015fki terapisti Kate Moyle, fark\u0131ndal\u0131\u011f\u0131n zevk prensibinizi nas\u0131l geri getirebilece\u011fini a\u00e7\u0131kl\u0131yor G\u00f6rsel: Shutterstock Geceleri dokundu\u011funuz son \u015fey e\u015finiz […]<\/p>\n","protected":false},"author":2,"featured_media":9973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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