{"id":7414,"date":"2022-02-22T09:00:00","date_gmt":"2022-02-22T14:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=7414"},"modified":"2022-02-22T09:00:00","modified_gmt":"2022-02-22T14:00:00","slug":"reduce-stress-and-deepen-connections-with-mindful-walking","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2022\/02\/reduce-stress-and-deepen-connections-with-mindful-walking\/","title":{"rendered":"R\u00e9duisez le stress et approfondissez les liens gr\u00e2ce \u00e0 la marche consciente"},"content":{"rendered":"
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\n Bien-\u00eatre mental<\/a> <\/div>\n\n

R\u00e9duisez le stress et approfondissez les liens gr\u00e2ce \u00e0 la marche consciente<\/h1>\n\n
\n\n 22 f\u00e9vrier 2022<\/span>\n\n
\n\n Partager<\/span>\n\n
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Faire une promenade est excellent pour votre corps \u00e0 plusieurs niveaux. Bouger votre corps tous les jours est la cl\u00e9 d\u2019un mode de vie sain, surtout si vous pouvez sortir et respirer de l\u2019air frais. Votre sant\u00e9 mentale b\u00e9n\u00e9ficie \u00e9galement d'une bonne marche, car elle soulage le stress et offre une pause dans le travail, les listes de choses \u00e0 faire et d'autres facteurs de stress. Mais saviez-vous que vous pouvez rendre votre marche encore plus puissante en nier le stress et restaurer votre sens de la pleine conscience<\/a>? Tu peux!<\/p>\n<\/div>

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Deux excellentes fa\u00e7ons de commencer la journ\u00e9e sont d'\u00e9couter un livre audio pendant que vous parcourez le sentier ou de marcher avec un ami et de discuter. Vous pourriez \u00e9galement envisager d\u2019ajouter quelque chose appel\u00e9 marche consciente \u00e0 votre rotation. La marche consciente est comme une m\u00e9ditation en mouvement, ce qui la rend id\u00e9ale pour tous ceux qui ont du mal \u00e0 rester assis pendant de longues p\u00e9riodes. Il permet de prendre conscience de son environnement et de son corps tout en cultivant un sentiment de paix et de tranquillit\u00e9.<\/p>\n<\/div>

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Prenez le temps de vous centrer<\/h2>\n<\/div>
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Avant de commencer votre marche consciente, il est essentiel de vous concentrer. Vous pouvez le faire assis n\u2019importe o\u00f9. Le centrage vous aide \u00e0 vous sentir plus connect\u00e9 \u00e0 vos sens, \u00e0 votre corps et au monde qui vous entoure lorsque vous bougez. Suivez les \u00e9tapes ci-dessous pour vous sentir calme et pr\u00eat \u00e0 profiter d'un peu de mouvement et de solitude.<\/p>\n<\/div>

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  1. Sentez votre si\u00e8ge sous vous et vos pieds sur le sol. Permettez-vous de vous installer dans un sentiment de stabilit\u00e9 \u00e0 la fois dans votre esprit et dans votre corps pendant que vous vous visualisez retenu par la terre en dessous de vous.<\/li>
  2. Amenez votre conscience \u00e0 votre respiration. Laissez simplement votre respiration bouger comme elle le souhaite et remarquez o\u00f9 vous la ressentez dans votre corps, que ce soit dans votre ventre, votre poitrine ou m\u00eame vos narines. Remarquez si l'air est frais ou chaud.<\/li>
  3. Concentrez-vous sur la respiration et essayez de vous sentir plus calme \u00e0 chaque fois que vous inspirez. La cl\u00e9 est de permettre \u00e0 la respiration d\u2019entrer dans le corps tout en remarquant que vous recevez de l\u2019oxyg\u00e8ne frais et vivifiant.<\/li>
  4. \u00c0 chaque expiration, permettez \u00e0 votre corps de lib\u00e9rer les tensions, les pens\u00e9es et tout ce que vous sentez retenir. Imaginez nettoyer votre corps de ces choses. Continuez ainsi pendant quelques cycles de respiration.<\/li>
  5. Permettez-vous de pr\u00eater attention \u00e0 vos sens et \u00e0 votre instinct tout en vous lan\u00e7ant dans votre promenade consciente. Essayez de ressentir un sentiment de gratitude, d'humilit\u00e9 et de respect pour la nature. Que vous vous promeniez dans une rue anim\u00e9e, dans une r\u00e9serve naturelle ou dans votre quartier, vous faites toujours partie du monde naturel.<\/li><\/ol>\n<\/div>
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    Observez vos sens<\/h2>\n<\/div>
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    Maintenant que vous \u00eates centr\u00e9, il est temps de bouger. Lorsque nous sortons, nos sens s\u2019intensifient, surtout dans les bois ou dans un autre cadre naturel. La marche consciente nous oblige \u00e0 \u00eatre en contact avec nos sens<\/a> dans le moment pr\u00e9sent afin que nous puissions ressentir le monde qui nous entoure sans nous laisser entra\u00eener dans les illusions de l'esprit qui nous maintiennent dans le pass\u00e9 ou le futur. Pendant que vous marchez, concentrez-vous simplement sur un sens \u00e0 la fois et sur la fa\u00e7on dont il interagit avec le monde naturel qui vous entoure. Si vous commencez par entendre, \u00e9coutez attentivement tous les sons qui vous entourent. Peut-\u00eatre entendez-vous le chant des oiseaux, le bruissement des arbres ou m\u00eame la circulation. Quoi qu\u2019il en soit, permettez-lui simplement d\u2019\u00eatre re\u00e7u par vos oreilles gr\u00e2ce \u00e0 votre ou\u00efe. Vous pouvez faire de m\u00eame pour la vue, le toucher, l\u2019odorat et m\u00eame le go\u00fbt.\u00a0<\/p>\n<\/div>

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    Adaptez-vous \u00e0 votre respiration<\/h2>\n<\/div>
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    Une autre fa\u00e7on d\u2019entrer en contact avec le moment pr\u00e9sent est la respiration. Une technique de marche et de m\u00e9ditation enseign\u00e9e par le c\u00e9l\u00e8bre moine bouddhiste Thich Nhat Hahn<\/a> implique la m\u00e9thode simple consistant \u00e0 faire correspondre une respiration \u00e0 un certain nombre d\u2019\u00e9tapes. Par exemple, si votre inspiration naturelle dure environ quatre pas, essayez \u00e9galement d\u2019en faire votre rythme de marche. Quatre pas par inspiration, quatre pas par expiration. Concentrez-vous sur la sensation de vos pieds toucher le sol pendant que vous marchez. Ce type de m\u00e9ditation est id\u00e9al pour ceux qui se retrouvent perdus dans leurs pens\u00e9es, car il aide \u00e0 vous ancrer et \u00e0 vous centrer. <\/p>\n<\/div>

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    La marche consciente peut \u00eatre aussi simple que de permettre \u00e0 vos sens de se reposer dans l\u2019espace qui vous entoure ou elle peut \u00eatre plus m\u00e9thodique, impliquant des techniques de m\u00e9ditation. Choisissez la m\u00e9thode qui vous convient le mieux afin d\u2019en tirer le meilleur parti. La r\u00e9duction du stress, la culture de la paix int\u00e9rieure et le sentiment d\u2019un lien avec la nature sont autant d\u2019avantages que l\u2019on peut tirer d\u2019une marche lente et consciente. La prochaine fois que vous sortirez, pourquoi ne pas laisser les \u00e9couteurs derri\u00e8re vous et \u00e9couter plut\u00f4t la bande sonore de la nature\u00a0?<\/p>\n<\/div>

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    <\/div>","protected":false},"excerpt":{"rendered":"

    When you practice mindful walking you can cultivate a sense of calm and connection to nature. See how.<\/p>","protected":false},"author":6,"featured_media":7432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[387,1315],"tags":[170,542,497,180],"service":[],"class_list":["post-7414","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-possible","category-mental-well-being","tag-fitness","tag-inspiration","tag-low-impact-workouts","tag-walking"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nReduce Stress and Deepen Connections With Mindful Walking - Hancock Health<\/title>\n<meta name=\"description\" content=\"When you practice mindful walking you can cultivate a sense of calm and connection to nature. 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