{"id":320,"date":"2019-10-21T16:15:39","date_gmt":"2019-10-21T16:15:39","guid":{"rendered":"\/blog\/?p=320"},"modified":"2025-09-11T10:40:07","modified_gmt":"2025-09-11T09:40:07","slug":"comment-mediter","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/fr\/comment-mediter\/","title":{"rendered":"Comment m\u00e9diter : 5 techniques pour apprendre la m\u00e9ditation"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Dans notre soci\u00e9t\u00e9 occidentale qui va \u00e0 cent \u00e0 l\u2019heure, nous ne trouvons plus le temps pour contempler. On veut aller \u00e0 gauche, \u00e0 droite, faire ceci et cela, on s\u2019imagine comment sera demain et on se rem\u00e9more le pass\u00e9. En permanence.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et tout cela vous cr\u00e9e du stress, de l\u2019anxi\u00e9t\u00e9, des regrets et des soucis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pourquoi ne pas vous arr\u00eater quelques instants et seulement \u00eatre l\u00e0 pr\u00e9sent, et observer ? C\u2019est cela la <strong>m\u00e9ditation<\/strong>. Tout simplement<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sommaire:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #3366ff;\"><em><a style=\"color: #3366ff;\" href=\"#quoi\">Qu\u2019est-ce que la m\u00e9ditation ?<\/a><\/em><\/span><\/li>\n\n\n\n<li><span style=\"color: #3366ff;\"><em><a style=\"color: #3366ff;\" href=\"#apprendre\">Apprendre \u00e0 m\u00e9diter<\/a><\/em><\/span><\/li>\n\n\n\n<li><span style=\"color: #3366ff;\"><em><a style=\"color: #3366ff;\" href=\"#techniques\">Techniques de m\u00e9ditation<\/a><\/em><\/span><\/li>\n\n\n\n<li><span style=\"color: #3366ff;\"><em><a style=\"color: #3366ff;\" href=\"#dormir\">Comment m\u00e9diter avant de dormir<\/a><\/em><\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"#quoi\">Qu\u2019est-ce que la m\u00e9ditation ?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">On d\u00e9finit souvent la m\u00e9ditation comme un \u00ab entra\u00eenement de l\u2019esprit \u00bb ou une \u00ab pratique mentale \u00bb favorisant le bien \u00eatre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mais le terme \u00ab m\u00e9ditation \u00bb est en fait si large et a \u00e9t\u00e9 utilis\u00e9 pour qualifier tellement de choses diff\u00e9rentes qu\u2019il est facile de s\u2019y perdre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En fait, vous pouvez facilement remplacer le mot \u00ab m\u00e9ditation \u00bb par le mot \u00ab <strong>contemplation<\/strong> \u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Effectivement, m\u00e9diter, ce n\u2019est rien d\u2019autre que contempler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsque l\u2019on commence \u00e0 observer objectivement, sans jugements, tout notre stress accumul\u00e9, tous nos <span id=\"apprendre\">soucis<\/span> tombent tels des feuilles en automne.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">M\u00e9diter c\u2019est se rendre compte que notre esprit est plus vaste que nos pens\u00e9es.<\/p>\n<cite>-Gelong Thubten<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Mais alors, comment m\u00e9diter efficacement ?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apprendre \u00e0 m\u00e9diter<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Peut \u00eatre pensez-vous que m\u00e9diter est difficile, que c\u2019est une activit\u00e9 r\u00e9serv\u00e9e aux moines et aux pr\u00eatres, ou peut-\u00eatre m\u00eame que c\u2019est une perte de temps !<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En r\u00e9alit\u00e9, apprendre \u00e0 m\u00e9diter est :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tr\u00e8s simple<\/li>\n\n\n\n<li>Accessible \u00e0 tout le monde<\/li>\n\n\n\n<li>B\u00e9n\u00e9fique pour la sant\u00e9 physique et mentale<\/li>\n\n\n\n<li>R\u00e9alisable en quelques minutes seulement<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Pour commencer \u00e0 m\u00e9diter, il vous suffit d\u2019une seule chose : faire le premier pas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tant que vous ne vous lancerez pas, vous ne pourrez pas conna\u00eetre les bienfaits et la s\u00e9r\u00e9nit\u00e9 qu\u2019une m\u00e9ditation apporte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Peu importe o\u00f9 vous vous trouvez : vous pouvez m\u00e9diter depuis votre lieu de travail, votre chambre, debout dans la cuisine, en marchant\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Traditionnellement, il est recommand\u00e9 de m\u00e9diter assis en tailleur, le dos bien droit et le menton l\u00e9g\u00e8rement pench\u00e9 vers le bas. Cette position est parfaite pour la m\u00e9ditation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cependant, vous pouvez tout \u00e0 fait m\u00e9diter allong\u00e9, assis sur une chaise voir m\u00eame debout. <strong>Le but n\u2019\u00e9tant pas une position parfaite, mais seulement de contempler votre corps ou votre esprit.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">&nbsp;La m\u00e9ditation n\u2019a rien \u00e0 voir avec vider ou \u00e9teindre son esprit, il s\u2019agit de l\u2019allumer, de se r\u00e9veiller.<\/p>\n<cite>-Gelong thubten<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Alors, <strong>comment pratiquer la m\u00e9ditation ?<\/strong> une technique tr\u00e8s simple consiste \u00e0:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vous concentrer sur votre respiration : fermez les yeux quelques instants, relaxez-vous, rel\u00e2chez les tensions et prenez deux grandes inspirations-expirations.<\/li>\n\n\n\n<li>L\u00e2chez-prise de vos pens\u00e9es et essayez uniquement de vous concentrer sur cette inspiration, sur l\u2019air qui entre par vos narines, descendant dans votre gorge, sentez vos poumons se gonfler et votre abdomen se d\u00e9tendre.<\/li>\n\n\n\n<li>Puis faites le chemin inverse pour l\u2019expiration. Faites ainsi plusieurs allers-retours.<\/li>\n\n\n\n<li>Prenez conscience que vous respirez et que vous \u00eates vivant.<\/li>\n\n\n\n<li>Prenez conscience de votre corps.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vous venez de m\u00e9diter.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bien s\u00fbr, il existe une grande vari\u00e9t\u00e9 de techniques de m\u00e9ditation. Il y en a pour tous les go\u00fbts; \u00e0 vous de choisir celle qui vous correspondra !<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-marcus-aurelius-6787354.jpg\" alt=\"\" class=\"wp-image-62076\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-marcus-aurelius-6787354.jpg 1000w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-marcus-aurelius-6787354-768x512.jpg 768w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-marcus-aurelius-6787354-736x491.jpg 736w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-marcus-aurelius-6787354-442x295.jpg 442w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pleine\">Techniques de m\u00e9ditation<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Voici 5 techniques de m\u00e9ditation que vous pouvez pratiquer chez vous ! Chacune d\u2019entre elles poss\u00e8de ses propres caract\u00e9ristiques.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La M\u00e9ditation de pleine conscience (MBSR)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La m\u00e9ditation de pleine conscience MBSR est une technique d\u00e9velopp\u00e9e par <strong>Jon Kabat Zinn<\/strong> et qui a pour objectif principal de vous aider \u00e0 mieux r\u00e9pondre au stress, \u00e0 la douleur et \u00e0 la maladie. En devenant plus conscient de vous-m\u00eame, de votre corps et de votre esprit, vous apprenez \u00e0 vous relier \u00e0 vos ressources internes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette technique de m\u00e9ditation a \u00e9t\u00e9 cr\u00e9\u00e9e en associant le savoir des traditions m\u00e9ditatives orientales avec <span id=\"Samatha\">la<\/span> science et la psychologie occidentale.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">M\u00e9diter\u2026 c\u2019est s\u2019arr\u00eater et \u00eatre pr\u00e9sent, rien de plus.<\/p>\n<cite>-Jon Kabat-Zinn<\/cite><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e9ditation Samatha<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Elle consiste tout simplement \u00e0 se concentrer sur un objet de m\u00e9ditation (g\u00e9n\u00e9ralement la respiration) et d\u2019y revenir \u00e0 chaque fois que l\u2019esprit s\u2019\u00e9gare dans des pens\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il a \u00e9t\u00e9 prouv\u00e9 scientifiquement que <strong>ce type de m\u00e9ditation apporte une cascade de b\u00e9n\u00e9fices aux pratiquants<\/strong>. Elle d\u00e9veloppe votre attention et votre concentration, <a href=\"https:\/\/blog.mindvalley.com\/jim-kwik\/\" target=\"_blank\" rel=\"noreferrer noopener\">votre m\u00e9moire<\/a>, elle permet aux cellules de se r\u00e9g\u00e9n\u00e9rer plus vite, elle r\u00e9duit le stress et l\u2019anxi\u00e9t\u00e9 et bien plus encore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsque pratiqu\u00e9e intensivement, vous pouvez entrer en m\u00e9ditation profonde et exp\u00e9rimenter un \u00e9tat modifi\u00e9 de la conscience. Vous commencez \u00e0 exp\u00e9rimenter <strong>votre vraie nature<\/strong>, la nature de l\u2019univers et les v\u00e9rit\u00e9s qui y sont associ\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span id=\"mantras\">C\u2019est<\/span> une m\u00e9ditation simple, mais d\u2019une extr\u00eame profondeur qui vous laissera transform\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le moine bouddhiste Gelong Thubten est venu \u00e0 plusieurs reprises chez Mindvalley et a propos\u00e9 des exercices de m\u00e9ditation Samatha \u00e0 son auditoire.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La R\u00e9citation de mantras<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cette m\u00e9thode est surtout utilis\u00e9e dans le Bouddhisme tib\u00e9tain et dans l\u2019Hindouisme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Elle consiste \u00e0 r\u00e9citer mentalement et continuellement des mots ou phrases sacr\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dans cet univers, tout est vibration, et ces vibrations sont charg\u00e9es d&#8217;\u00e9nergie<\/strong>. Chaque vibration \u00e9mise par le mantra r\u00e9sonne dans l\u2019univers tout entier. Leur r\u00e9citation permet donc de transformer non seulement celui qui les r\u00e9cite, mais \u00e9galement son environnement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les mantras vous procurent bien-\u00eatre mental et physique, ainsi que la paix de l\u2019esprit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On conseille souvent de les r\u00e9citer au moins <strong>108 fois<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En voici 3 exemples tr\u00e8s connus qui vous aideront \u00e0 d\u00e9velopper respectivement Compassion, Paix et Abondance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/watch?v=R-ZO7bsA2pA&amp;t=1297s\" target=\"_blank\" rel=\"noopener noreferrer\">Om Mane Padme Hum<\/a>. Mantra de la D\u00e9esse de la compassion Avalokitesvara. D\u00e9veloppe la compassion pour tous les \u00eatres en puisant dans la sagesse divine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/watch?v=kadXf48umOc\" target=\"_blank\" rel=\"noopener noreferrer\">Om Shanti, shanti, shanti<\/a>. Ce mantra permet d\u2019en appeler \u00e0 la paix de l\u2019univers. Le son \u00ab Om \u00bb est le son primordial de l\u2019univers, tandis que \u00ab Shanti \u00bb signifie \u00ab Paix \u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span id=\"Vipassana\">D\u00e9veloppe<\/span> la paix int\u00e9rieure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/watch?v=RyQfXTaGFnI&amp;t=252s\" target=\"_blank\" rel=\"noopener noreferrer\">Om Vasudhare Svaha<\/a>. Voici le mantra de l\u2019abondance. Il est souvent utilis\u00e9 afin de demander \u00e0 l\u2019univers de vous apporter sant\u00e9, prosp\u00e9rit\u00e9 et abondance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La M\u00e9ditation Vipassana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vipassana signifie \u00ab voir les choses telles qu\u2019elles sont \u00bb. C\u2019est une technique pour m\u00e9diter qui \u00e0 pour but l\u2019observation attentive des ph\u00e9nom\u00e8nes du corps et de l\u2019esprit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une sensation de douleur est pr\u00e9sente, une pens\u00e9e appara\u00eet puis dispara\u00eet, <strong>un bruit se fait entendre.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous observez cela, sans jugements, et avec beaucoup d\u2019attention afin de d\u00e9couvrir quelle est leur v\u00e9ritable nature.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Votre v\u00e9ritable nature.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span id=\"sons\">Beaucoup<\/span> d\u2019\u00e9tudes ont \u00e9t\u00e9 men\u00e9es sur des m\u00e9ditants Vipassana et r\u00e9v\u00e8le que cette m\u00e9ditation aide \u00e0 r\u00e9duire le stress et l\u2019anxi\u00e9t\u00e9, \u00e0 diminuer les comportements addictifs, \u00e0 d\u00e9velopper le positivisme et la bonne humeur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La M\u00e9ditation par les Sons et la musique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Musique et m\u00e9ditation sont intimement li\u00e9es. Effectivement les vibrations \u00e9mises par la musique vous permettent de vous relaxer et de vous d\u00e9tendre. Bien s\u00fbr, privil\u00e9giez des musiques calmes et tranquilles, peut-\u00eatre aimeriez-vous \u00e9couter des bruits de la nature, ou de l\u2019eau qui coule.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portez votre attention sur ce que la musique \u00e9veille en vous : les sensations, les \u00e9motions, les \u00e9tats d\u2019esprit et les pens\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et surtout, <strong>essayez de vous relaxer<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines techniques de m\u00e9decine par les sons sont \u00e9galement tr\u00e8s connues en Orient comme<strong> la th\u00e9rapie par les bols chantants tib\u00e9tains<\/strong>. Les vibrations tr\u00e8s caract\u00e9ristiques cr\u00e9\u00e9es par les bols agissent sur vos <a href=\"https:\/\/blog.mindvalley.com\/fr\/chakras\/\" target=\"_blank\" rel=\"noreferrer noopener\">Chakras<\/a> afin de les harmoniser.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9galement, pour vous d\u00e9tendre apr\u00e8s une longue journ\u00e9e bien charg\u00e9e, vous pouvez suivre une m\u00e9ditation guid\u00e9e pour vous relaxer et bien dormir !<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-elina-fairytale-3822864.jpg\" alt=\"\" class=\"wp-image-62075\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-elina-fairytale-3822864.jpg 1000w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-elina-fairytale-3822864-768x512.jpg 768w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-elina-fairytale-3822864-736x491.jpg 736w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2019\/10\/comment-mediter-pexels-elina-fairytale-3822864-442x295.jpg 442w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Comment m\u00e9diter avant de dormir<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Afin de vous pr\u00e9parer pour une bonne nuit de sommeil, il peut \u00eatre tr\u00e8s b\u00e9n\u00e9fique de pratiquer une petite s\u00e9ance de m\u00e9ditation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La m\u00e9ditation calme l\u2019esprit et permet \u00e0 votre corps de s\u00e9cr\u00e9ter de la m\u00e9latonine, aussi appel\u00e9e \u00ab <strong>hormone du sommeil<\/strong> \u00bb.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prenez une vingtaine de minutes, chaque soir, pour faire votre s\u00e9ance de <strong>m\u00e9ditation samatha<\/strong> ou pour \u00e9couter une m\u00e9ditation guid\u00e9e et vous relaxer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Votre sommeil sera <strong>profond et r\u00e9parateur<\/strong>, et vous vous r\u00e9veillerez le lendemain plein d\u2019\u00e9nergie et d\u2019envie d\u2019aller de l\u2019avant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alors, n\u2019h\u00e9sitez plus et commencez \u00e0 m\u00e9diter !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez s\u00fbrement beaucoup entendu parler de la m\u00e9ditation. Mais savez-vous exactement ce que cette pratique signifie et comment m\u00e9diter?<\/p>\n","protected":false},"author":116,"featured_media":62077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[3787],"tags":[],"series":[],"area-of-growth":[4037],"outcome":[4080],"featured":[3799,4156],"coauthors":[1146],"class_list":["post-320","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ame","area-of-growth-manifestation","outcome-types-de-meditation","featured-cp3","featured-hp5"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Comment m\u00e9diter : 5 techniques pour apprendre la m\u00e9ditation \u00c2me | Mindvalley Blog<\/title>\n<meta name=\"description\" content=\"Vous avez s\u00fbrement beaucoup entendu parler de la m\u00e9ditation. 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