{"id":1499,"date":"2026-04-27T16:55:56","date_gmt":"2026-04-27T16:55:56","guid":{"rendered":"https:\/\/globalcomp2dev.wpenginepowered.com\/video\/managing-the-experience-of-pain\/"},"modified":"2026-07-15T05:19:24","modified_gmt":"2026-07-15T05:19:24","slug":"managing-the-experience-of-pain","status":"publish","type":"video","link":"https:\/\/www.globalcompassioncoalition.org\/fr\/video\/managing-the-experience-of-pain\/","title":{"rendered":"G\u00e9rer l\u2019exp\u00e9rience de la douleur"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"EXERCICE : G\u00e9rer la douleur\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/jDdMKEi93-A?list=PLRrTm0CoRR-jwmKaNbxm1hLoJwOEewFzI\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Dans cette \u00e9dition des P\u00e9pites de Savoir du Centre pour l&#039;Excellence Masculine, le Dr John Rettger, psychologue agr\u00e9\u00e9, vous guide dans une pratique de m\u00e9ditation. Cette s\u00e9ance sp\u00e9cifique applique l&#039;approche des deux fl\u00e8ches d\u00e9crite dans la P\u00e9pite de Savoir pr\u00e9c\u00e9dente, sous la forme d&#039;une m\u00e9ditation exp\u00e9rientielle. Plut\u00f4t que de se concentrer uniquement sur la respiration, le Dr Rettger vous invite \u00e0 \u00e9largir votre conscience \u00e0 la nature de vos pens\u00e9es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Id\u00e9alement, assurez-vous d&#039;\u00eatre dans un endroit qui vous permette de vous asseoir ou de vous tenir debout, tranquillement et en pleine conscience. Bienvenue dans un nouvel \u00e9pisode de R\u00e9flexions psycho-spirituelles avec John. Je suis votre h\u00f4te, le Dr John Rector. Il s&#039;agit d&#039;une pratique de m\u00e9ditation tr\u00e8s simple, plut\u00f4t ax\u00e9e sur ce que j&#039;appellerais l&#039;aspect contemplatif. Plut\u00f4t que de nous concentrer uniquement sur un point d&#039;ancrage pr\u00e9cis comme la respiration, nous allons explorer une conscience plus large, au-del\u00e0 de cet ancrage, et examiner la nature de nos pens\u00e9es pour une introspection plus profonde.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je vous encourage donc \u00e0 adopter une posture confortable pour cet exercice, quelle qu&#039;elle soit\u00a0: assis, debout ou allong\u00e9. Si je devais donner un conseil particulier concernant la posture, ce serait de trouver un \u00e9quilibre entre confort et vigilance. Si vous \u00eates assis, essayez de vous asseoir de mani\u00e8re \u00e0 ce que votre respiration soit libre. Pensez \u00e0 allonger votre colonne vert\u00e9brale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prenez un instant pour vous installer confortablement et concentrez-vous sur votre respiration. Au d\u00e9but de la pratique, observez simplement votre respiration. Si vous vous sentez un peu mal \u00e0 l&#039;aise, essayez d&#039;approfondir et de ralentir votre respiration. En la ralentissant et en l&#039;approfondissant, vous vous connecterez \u00e0 une sensation de calme et de d\u00e9tente. Essayez de percevoir les sensations physiques qui accompagnent votre respiration. Par exemple, \u00e0 l&#039;inspiration, concentrez-vous sur le gonflement de votre ventre. \u00c0 l&#039;expiration, ressentez une l\u00e9g\u00e8re contraction naturelle. Prenez cinq \u00e0 sept respirations, tout simplement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Puis, lors de la prochaine expiration, nous allons d\u00e9lib\u00e9r\u00e9ment porter notre attention sur des objets mentaux. Il peut s&#039;agir de pens\u00e9es traversant votre esprit, d&#039;images qui se forment, de souvenirs. Ainsi, \u00e0 mesure que des pens\u00e9es, des images ou des souvenirs \u00e9mergent dans votre esprit, l&#039;exercice consiste simplement \u00e0 les observer. Voyez-les comme vous voyez les nuages dans le ciel, en les observant d\u00e9filer lentement, tout comme vous regardez les nuages d\u00e9river dans le ciel. Observez ce que cela fait.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Maintenant, pendant cet exercice de concentration sur les objets mentaux, remarquez si une pens\u00e9e ou un \u00e9v\u00e9nement particulier vous vient \u00e0 l&#039;esprit. Plut\u00f4t que de simplement laisser passer cela, nous allons l&#039;explorer. Prenez conscience d&#039;un objet mental. Nous allons nous interroger sur son impact sur vous. Vous pouvez vous demander\u00a0: \"\u00a0Quelle est ma r\u00e9action physique\u00a0?\u00a0\" Connectez-vous \u00e0 votre corps et observez\u00a0: est-ce que mon corps se tend, se contracte, est-ce que je serre des muscles\u00a0? Observez simplement. Du mieux que vous le pouvez, remarquez l&#039;effet de cet objet mental ainsi que la r\u00e9action physique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Observez \u00e9galement la r\u00e9action \u00e9motionnelle. Le corps \u00e9motionnel suscite-t-il un sentiment particulier comme la tristesse, la col\u00e8re ou la frustration\u00a0? Peut-\u00eatre ressentez-vous de la joie ou de l\u2019all\u00e9gresse. Il s\u2019agit donc d\u2019observer le lien entre la pens\u00e9e, les sensations physiques et les \u00e9motions. Parall\u00e8lement, essayez d\u2019observer ou de vous connecter au mieux \u00e0 tout comportement que vous souhaiteriez adopter. Dans ce contexte, ce comportement peut se traduire par le d\u00e9sir d\u2019abandonner la pratique. Il peut aussi s\u2019agir d\u2019une exp\u00e9rience plus mentale, comme le besoin de s\u2019accrocher \u00e0 une sensation, une \u00e9motion ou un souvenir agr\u00e9able. \u00c0 l\u2019inverse, il peut s\u2019agir de repousser quelque chose, de vouloir fuir l\u2019exp\u00e9rience.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Du mieux que vous le pouvez, restez pr\u00e9sent, ressentez, observez, t\u00e9moignez, tout en gardant \u00e0 l&#039;esprit que vous ma\u00eetrisez cette pratique. Ainsi, si la situation devient trop difficile, vous pouvez toujours l\u00e2cher prise et revenir en arri\u00e8re, en rel\u00e2chant la pratique avec l&#039;expiration. Si vous vous sentez bien, restez connect\u00e9 et observez si vous vous laissez absorber par une dimension de l&#039;exp\u00e9rience qui pourrait engendrer davantage de souffrance. C&#039;est ce que nous avons \u00e9voqu\u00e9 pr\u00e9c\u00e9demment. Observez simplement tout r\u00e9cit mental que vous pourriez g\u00e9n\u00e9rer. Si cela se produit, ne portez aucun jugement. Essayez simplement de respirer profond\u00e9ment et de revenir \u00e0 cet \u00e9tat de conscience t\u00e9moin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous pouvez ensuite faire une pause et prolonger cette exp\u00e9rience, ou, si vous vous sentez pr\u00eat \u00e0 sortir de cette m\u00e9ditation, prendre un instant pour observer ce qui se trouve dans votre champ de conscience et cultiver intentionnellement un sentiment de gratitude envers cette exp\u00e9rience et envers vous-m\u00eame. Reconnaissez que m\u00e9diter est un v\u00e9ritable acte de bienveillance envers vous-m\u00eame, de g\u00e9n\u00e9rosit\u00e9 et d&#039;amour, sachant qu&#039;en reprenant vos activit\u00e9s, votre c\u0153ur sera plus ouvert et que cela se ressentira autour de vous.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Et pour terminer notre pratique, prenons un moment pour l\u00e2cher prise. Inspirez profond\u00e9ment par le nez et expirez en soupirant. Je vous remercie infiniment d&#039;avoir pris le temps de participer \u00e0 cette pratique aujourd&#039;hui. Si vous avez ressenti un effet d\u00e9stabilisant ou si cette pratique a suscit\u00e9 beaucoup d&#039;\u00e9motions, je vous recommande vivement de vous faire accompagner par un guide exp\u00e9riment\u00e9. Il peut s&#039;agir d&#039;un professionnel de la sant\u00e9 mentale agr\u00e9\u00e9, d&#039;un professeur de m\u00e9ditation qualifi\u00e9 et reconnu, ou d&#039;un ma\u00eetre spirituel. Merci encore d&#039;avoir \u00e9t\u00e9 pr\u00e9sent aujourd&#039;hui et j&#039;ai h\u00e2te de vous retrouver pour un prochain podcast. Passez une excellente fin de journ\u00e9e. (Musique entra\u00eenante)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ceci conclut ce num\u00e9ro de \"\u00a0P\u00e9pites de savoir\u00a0\" du Centre pour l&#039;excellence masculine. Les informations pr\u00e9sent\u00e9es ici sont d\u00e9velopp\u00e9es plus en d\u00e9tail dans l&#039;ouvrage du Dr Rettger intitul\u00e9 \u00ab\u00a0La pleine conscience appliqu\u00e9e\u00a0: Approches en sant\u00e9 mentale pour les enfants et les adolescents\u00a0\u00bb. Vous pouvez acc\u00e9der \u00e0 davantage de ressources, notamment \u00e0 l&#039;ensemble de nos \u00ab\u00a0P\u00e9pites de savoir\u00a0\u00bb, sur notre site web., <a href=\"https:\/\/www.menexcel.com\/\" target=\"_new\" rel=\"noopener\">www.menexcel.com<\/a>, ou sur les r\u00e9seaux sociaux @MenExcel.<\/p>","protected":false},"excerpt":{"rendered":"<p>In this edition of Knowledge Nuggets from the Center for Men&#8217;s Excellence, licensed psychologist Dr. John Rettger guides you through a meditation practice. 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