On découvre…la Mindfulness (MBSR)
Avez-vous entendu parler de la Pleine Conscience (ou Mindfulness en anglais) ? Curieuses, on est parties suivre une séance au Social Club de Bordeaux, l’expérience a été assez forte ! On vous raconte ça !
La Mindfulness, d’où ça vient et c’est quoi au juste ?
L’appellation complète de la Pleine Conscience en tant que pratique est MBSR pour Mindfulness-Based Stress Reduction. Il s’agit donc d’une technique de réduction du stress, identifiée en tant que telle dans les années 80 aux Etats-Unis. Une des figures-clés de ce mouvement est le célèbre Jon Kabat-Zinn, médecin américain, adepte du bouddhisme et de la méditation, auteur, conférencier. C’est lui qui a fait le lien entre médecine occidentale et zen, deux disciplines si différentes dans leur approche de l’humain. Ainsi, il accompagne depuis de nombreuses années le changement des fonctionnements des uns et des autres en favorisant une plus grande ouverture des esprits.
Dans les années 90, deux voies commencent à se dessiner au sein du MBSR : d’un côté, les thérapies cognitives et comportementales, de l’autre, les approches plutôt socio-professionnelles qui appliquent la Mindfulness dans les écoles, les quartiers en difficulté, le milieu carcéral (notamment le mouvement américain Against the Stream).
Dans les deux cas, on adresse le pratiquant de la même façon positive : « Vous êtes important. », « Malgré les épreuves de la vie, il y a quelque chose en vous qui va bien. » au lieu de mettre l’accent sur ce qui est malade ou traumatisé.
C’est par le premier biais, celui de la psychologie clinique, qu’arrive la Pleine Conscience en France, largement vulgarisée par Christophe André, psychiatre et auteur français.
Depuis, la Mindfulness est arrivée même en entreprise (ex. Google, encore lui !). De plus en plus de coachs proposent des séances de Mindfulness pour soulager le stress sur le lieu de travail. Une démarche certes constructive pour améliorer l’hygiène de vie des employés, mais qui reste souvent en surface sans remettre en cause le fonctionnement aliénant de beaucoup d’entreprises.
Apprendre la MBSR : le programme à suivre
À mi-chemin entre le zen, la méditation et la psychologie, le MBSR est d’abord un programme élaboré sur une durée de 8 semaines, limite temporelle permettant d’évaluer et de quantifier un état de début et un état de fin du pratiquant.
Suivre un programme complet de MBSR demande un vrai engagement et ne devrait pas être fait à la légère. Car au-delà des rendez-vous en groupe, au rythme d’1 séance de 2h30 par semaine sur 2 mois + 1 journée complète, la pratique doit trouver son prolongement dans la vie quotidienne afin qu’on puisse espérer intégrer les principes évoqués.
Le processus d’éveil est long : on part de son propre corps et ses sensations pour aller vers les pensées et les émotions et projeter les leçons apprises sur nos relations avec l’extérieur. Le but étant de développer une espèce d’agilité intentionnelle entre le Moi et le Monde.
Et surtout, pas d’évaluation ! On sort de l’attitude « bon élève » et on se met dans un esprit de découverte et de liberté la plus totale possible. Le cap à garder : redevenir curieux comme un enfant. Curieux de soi, curieux de son fonctionnement corporel et mental, curieux des autres.
Qui plus est, cette méthode est le cadre parfait pour arrêter de se voiler la face devant les problèmes. Car si on ne s’avoue pas ses terrains de difficulté, on ne progresse pas. Echouer est normal et même nécessaire pour avancer. Les échecs sont justement la matière première du travail en MBSR.
L’intervenant MBSR au Social Club
Stéphane Faure est instructeur MBSR et de pleine conscience et enseignant bouddhiste. Il propose le programme MBSR, des sessions d’approfondissement et des formations pour l’entreprise. Il est le référent pour l’entrainement à la pleine conscience au SocialClub. Formé par le Center For Mindfulness de l’University of Massachussetts Médical School (Boston), il est l’un des 3 instructeurs du programme MBSR certifiés en France (120 instructeurs en France) et membre de l’Association pour le développement de la Mindfulness (ADM). Son discours est passionnant et sa posture, celle d’un maître zen moderne, comme on pourrait s’en imaginer un 🙂 Un compagnon à la hauteur de ce voyage si complexe et simple à la fois.
La séance de MBSR
Ce soir-là au Social Club de Bordeaux, on a suivi ce qu’on appelle une « séance d’approfondissement », destinée d’abord aux personnes ayant suivi le programme de 8 semaines et souhaitant en prolonger les effets, mais ouverte aussi aux curieux. Voilà comment ça s’est déroulé :
• 15 minutes de méditation guidée : pour couper avec les activités de la journée, on laisse l’esprit s’assouplir et devenir réceptif au moment présent.
• Méditation guidée en pleine conscience
• Mouvements en pleine conscience : On fixe son attention sur différentes parties du corps et on les associe à des mouvements amples et lents (ressemblant un peu au Tai Chi), dont un exercice assez difficile : dissocier l’attention sur 2, puis 3 endroits différents du corps.
• « Puissai-je être libre » : Exercice de méditation guidée très intéressant et troublant en même temps. Le principe étant de traverser mentalement différentes expériences du passé et de s’en affranchir. On commence par évoquer une expérience douloureuse (mal corporel, maladie ou autre souffrance), puis une expérience positive (plaisir corporel), un souvenir positif (un moment de bonheur) pour finir sur un souvenir négatif (un moment de malheur ou une pensée négative). Chaque étape est close par la phrase « Puissai-je être libre…de ce moment de difficulté ou de ce moment de joie, etc. ».
• Méditation sur la bienveillance : « J’inspire tout dont j’ai besoin pour être bien, j’expire de l’amour. Je suis au coeur d’un processus où je reçois et je donne aux autres. »
Le programme MBSR, c’est pour qui ?
Ici, pas d’étiquettes et pas d’exigences, si ce n’est la bonne volonté de participer ouvertement et de faire confiance au processus et l’intervenant. La Mindfulness est alors pour toute personne qui souhaite apprendre plus sur soi, sur son esprit et sa relation aux autres. Dans certains cas de maladies ou de suivi thérapeutique, il est pourtant plus prudent de consulter l’avis de l’intervenant en amont. Superbe découverte en tout cas !
Quelques pistes de qualité sur la pleine conscience :
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Et vous, pratiquez-vous la Mindfulness ? Avez-vous envie d’essayer ?
Que pourrait vous apporter une telle pratique ?
Merci Alexandra de ce super témoignage !
La session que tu as fait était destinée comme tu l\’as dit aux personnes ayant fait le programme MBSR
Certaines pratiques peuvent être plus difficiles à comprendre hors d\’un contexte progressif
Notamment celle que tu décris comme \ »se libérer des moments de bonheur\ » qui vise à développer une aptitude à avoir moins d\’attente (donc moins de frustrations, plus de liberté)
La mindfulness est un processus progressif effectivement qui demande la régularité comme tu l\’expliques avec l\’utilisation de l\’application Headspace (en anglais) ou Petit Bambou (en français)
Au plaisir de t\’accueillir de nouveau pour une de nos sessions (découverte et soutien d\’une 1/2 heure 3 fois par semaine) ! A bientôt Emmanuelle du Social Club
Merci pour ces gentils mots et ces précisions très utiles, Emmanuelle ! Je ne peux qu\’encourager toute personne que cette pratique intrigue à essayer et voir ce qui se passe. L\’esprit est une terre si intéressante à explorer ! A très bientôt 🙂
je vien de lire ton article , super merci pour l’article.
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