Farkındalıkla öğrenme: Daha dengeli ve mutlu bir hayat | İpek Kuru Gönen | TEDxKötekli Youth

Inner Peace and the Overwhelm of Modern Life

• A typical day is described where one finishes work or school and returns home to loved ones, possibly feeling a sense of accomplishment and inner peace, which is a desirable state for many people (7s).
• The ultimate goal for individuals, regardless of profession, is to experience a sense of inner peace and contentment that cannot be bought or replaced (1m14s).
• However, while striving for a more fulfilling, enjoyable, and happy life, people often find themselves overwhelmed by thoughts, emotions, and the pressures of daily life (1m33s).
• This can lead to a loss of motivation, decreased self-awareness, and a sense of being lost in one's thoughts (1m50s).
• Many people experience a constant inner voice that comments, often critically, on their thoughts and actions, which can be a source of distress (2m17s).
• This inner voice can manifest as negative self-talk, with phrases such as "I'm very unlucky" or "I'm too busy" being common examples (2m48s).
• Despite being overwhelmed by these thoughts and emotions, people still desire a more balanced, enjoyable, and happy life (3m18s).
• The possibility of achieving this state will be explored, with a focus on a key factor that can make it possible (3m25s).

Understanding Mindfulness

• Mindfulness is a popular concept, but its true meaning and practice are more important than its popularity, and it can be translated to Turkish as "bilinçli farkındalık" or "fark etmeyi fark etmek" (3m33s).
• Mindfulness is about being aware of the present moment, without judgment, and intentionally focusing one's attention on the experience, using all senses and emotions (4m25s).
• This awareness is not just a casual observation, but a deep and intentional focus on the present moment, using all senses, such as sight, sound, touch, and smell (4m53s).
• The concept of "being in the moment" is often mentioned, but it's not easy to put into practice, and it requires a deep understanding of what it means to truly be present (5m3s).
• The most important thing in life is one's attention, as it determines what one focuses on and what grows in importance, whether it's complaints, excuses, or personal growth (5m27s).
• Mindfulness is not just about being present, but also about using one's resources and senses wisely and managing them effectively (6m10s).
• The goal of mindfulness is to cultivate a deeper awareness of oneself and the world, and to use this awareness to make positive changes in one's life (6m34s).
• Mindfulness is not a solution to problems, but rather a way to approach them and manage emotions while dealing with them (6m53s).

Mindfulness and Emotional Regulation

• It is unrealistic to expect that practicing mindfulness will completely eliminate stress, anxiety, anger, and other negative emotions from one's life (6m58s).
• However, mindfulness can help individuals develop a more positive personal transformation by changing how they respond to their emotions and thoughts (7m37s).
• Avoiding negative emotions and thoughts can cause them to intensify and return with greater force (7m45s).
• Instead of avoiding these emotions, mindfulness encourages individuals to confront and understand them, which requires great courage (8m0s).
• This process of understanding and acceptance can only be achieved by being present in the moment and not getting caught up in impulsive reactions (8m18s).
• Learning and growth can only occur in the present moment, not in the past or future (9m2s).
• Mindfulness provides individuals with the opportunity to recognize and seize learning opportunities, which can only be done by being fully present and engaged in the current moment (9m11s).
• It is essential to regularly ask oneself if they are truly present and engaged in the current moment, as this is crucial for effective learning and personal growth (9m26s).

The Stone Age Brain vs. Modern Life

• To better understand the effects of our system, let's compare our current state to that of our ancestors thousands of years ago, specifically during the Stone Age, where people lived in caves and had to think about a crucial question every day: what will we eat for dinner, which is still a significant question in our lives today (10m1s).
• In the Stone Age, people had to venture into dark forests to hunt for food, and in doing so, they might encounter a tiger, leaving them with a few instant decision-making options, which can be made without being fully aware of them (10m40s).
• These options include fighting the tiger if one has the necessary tools and strength, running away if the distance is suitable, or pretending to be dead to deceive the tiger, and mindfulness allows us to slow down this decision-making process and become more aware of it (10m47s).
• When making these decisions, an incredible hormone cocktail is released in our nervous system, and we try to make the best decision to ensure our survival, with the sympathetic nervous system playing a key role in this process (11m25s).
• The sympathetic nervous system, despite its name, is not very sympathetic, as its primary goal is to keep us alive, and it does so by preparing our body for the fight, flight, or freeze response, which involves shutting down almost all bodily systems to focus on one of these three reactions (11m55s).
• This preparation includes dilating the pupils to let in more light, increasing heart rate, and raising blood pressure, as well as releasing adrenaline to stimulate the muscles, all of which are essential for making a quick decision about what to do next (12m19s).
• During this decision-making process, we experience anxiety, which is necessary at that moment, and once the situation has passed, the parasympathetic nervous system takes over to help us relax and recover (12m47s).
• When the body feels safe and secure, a transition occurs in the nervous system, switching from a state of danger to a state of relaxation, allowing the parasympathetic nervous system to take over, which enables rest and digestion (12m55s).
• The parasympathetic nervous system allows the body to relax, breathe easily, and feel calm and content, as the heart rate slows down (13m12s).
• This transition between systems occurs smoothly when the nervous system is not worn out, and there is no constant threat, such as a predator, present (13m29s).
• In modern life, the nervous system often reacts as if there is a constant threat, such as a predator, even when there isn't one, leading to stress and anxiety (13m38s).
• It's essential to remind oneself that there is no real threat, such as a predator, when feeling anxious or stressed, and to take a moment to relax and breathe (14m3s).

Activating the Parasympathetic Nervous System

• To experience the transition to the parasympathetic nervous system, it's suggested to sit comfortably with a straight back, relax the body, and focus on breathing (14m24s).
• A mindfulness practice, called "thought train," can help manage thoughts and emotions by imagining them as a train with many cars, and observing them without getting on the train (15m26s).
• The goal of this practice is to become aware of one's thoughts and emotions, and to prevent the "train" from becoming too loaded and potentially "derailing" (15m50s).
• To become more aware, pause and observe your thoughts and body, noticing the weight you carry, and take a moment to look at your life from the outside, just like looking at a train from the outside (15m56s).
• When standing on the ground, notice the words "stop, look, and listen," and apply this to your life by stopping, looking at your body, and listening to your thoughts and surroundings (16m13s).
• Focus on your spine and notice its importance in carrying your body, and acknowledge any discomfort or pain you may be feeling (16m21s).
• Take a deep breath in and out through your nose, and focus on the sensation of the breath, allowing your parasympathetic nervous system to relax and calm your body (16m46s).
• As you breathe, observe your thoughts and let go of any distractions, remembering that your thoughts are not who you are (17m12s).
• Listen to your body and notice any sensations, such as your heartbeat, the sounds around you, and the sensations in your stomach and limbs (17m29s).
• Be aware of your surroundings, including the sounds of nature, and acknowledge that you may not always be aware of these things (17m36s).
• Recognize that your thoughts and emotions are temporary and will pass, just like clouds in the sky, and that the sun will shine again (18m23s).
• Remember that you are not your thoughts, and that you have the power to choose how you respond to them, and take this awareness with you throughout your day (18m50s).

A Mindfulness Application

• There are tools and resources available to help you cultivate mindfulness, such as a mobile app that can be downloaded to your phone (19m14s).
• A new application has been designed for dozens of practical teachers, students, and anyone with a passion for learning (19m20s).
• The application aims to cater to those who are thirsty for learning and have a love for learning (19m23s).
• The application was designed with the idea of having a 10-person research team and unlimited resources at a university abroad (19m32s).
• The key to the application's success is the ability to maintain mindfulness (19m51s).
• Mindfulness is essential in today's world, especially with the constant presence of screens (20m0s).
• The application is intended for everyone, and its purpose is to promote mindfulness (20m5s).