{"id":10311,"date":"2026-02-17T05:08:50","date_gmt":"2026-02-17T04:08:50","guid":{"rendered":"https:\/\/carnicelli.eu\/?p=10311"},"modified":"2026-03-07T10:12:12","modified_gmt":"2026-03-07T09:12:12","slug":"comprendre-la-meditation-du-body-scan-pour-lanxiete","status":"publish","type":"post","link":"https:\/\/carnicelli.eu\/index.php\/2026\/02\/17\/comprendre-la-meditation-du-body-scan-pour-lanxiete\/","title":{"rendered":"Comprendre la m\u00e9ditation du body scan pour l&rsquo;Anxi\u00e9t\u00e9"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hier je discutais avec un de mes enfants qui est sujet \u00e0 des crises d&rsquo;angoisse et je lui disais qu&rsquo;au-del\u00e0 des prescriptions m\u00e9dicamenteuses il existe des techniques, comme la m\u00e9ditation de pleine conscience et l&rsquo;ACT, qui peuvent aider.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bien entendu, on sait que les m\u00e9dicaments de type anxiolytique, comme la famille des <strong>benzodiaz\u00e9pines,<\/strong> peuvent \u00eatre tr\u00e8s efficaces pour g\u00e9rer les angoisses. Mais, comme avec tous les m\u00e9dicaments, <strong>il y a d&rsquo;une part, des contre-indications et d&rsquo;autre part, des effets secondaires non n\u00e9gligeables comme une certaine accoutumance qui peut s&rsquo;installer<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il y a toujours un calcul b\u00e9n\u00e9fices\/risques \u00e0 faire. Je m&rsquo;aper\u00e7ois que beaucoup de personnes font de l&rsquo;autom\u00e9dication avec des produits comme le Lexomil ou le Xanax, et ces produits ne sont pas des bonbons ! Mais bien des anxiolytiques qu&rsquo;il faut prendre avec<strong> un suivi m\u00e9dical et non en autom\u00e9dication<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour la gestion des angoisses, il est important de garder \u00e0 l&rsquo;esprit que la lutte n&rsquo;est pas une solution mais plut\u00f4t un facteur aggravant. Notre cerveau a trois strat\u00e9gies de base, comme je le d\u00e9cris dans d&rsquo;autres articles de ce blog. <em>Voir la partie gauche du sch\u00e9ma ci-dessous<\/em>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/030e0-matrice-act-2.jpg\" alt=\"Matrice ACT\" class=\"wp-image-9024\" srcset=\"https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/030e0-matrice-act-2.jpg 960w, https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/030e0-matrice-act-2-300x225.jpg 300w, https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/030e0-matrice-act-2-768x576.jpg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\">Comment passer sur la droite de la matrice avec ACT ?<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ainsi, la partie gauche d\u00e9crit ces 3 strat\u00e9gies :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La lutte<\/li>\n\n\n\n<li>L&rsquo;\u00e9vitement<\/li>\n\n\n\n<li>La r\u00e9signation<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">ACT, la th\u00e9rapie d&rsquo;acceptation et d&rsquo;engagement, propose une alternative avec la pleine conscience, et cette alternative utilise l&rsquo;acceptation, c&rsquo;est-\u00e0-dire de constater ce qui est et d&rsquo;agir en fonction de ce qui est pour se rapprocher de ses valeurs au lieu de lutter et d&rsquo;entretenir ses angoisses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il y a des techniques curatives fond\u00e9es sur la respiration comme la coh\u00e9rence cardiaque ou la relaxation. Voir sur le site <a href=\"https:\/\/www.santementale-info-service.fr\/en-prendre-soin\/tous-les-exercices\/coherence-cardiaque\" target=\"_blank\" rel=\"noopener\" title=\"\">Sant\u00e9 mentale Info service<\/a> une vid\u00e9o qui vous guide dans cette pratique. C&rsquo;est gratuit !<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il y a aussi une technique que nous utilisons en MBSR (th\u00e9rapie de r\u00e9duction du stress) et en MBCT (th\u00e9rapie de pr\u00e9vention de la rechute de la d\u00e9pression) qui s&rsquo;appelle le scanner corporel. (body scan)<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Est\u2011ce que le body scan \u00ab\u00a0marche\u00a0\u00bb contre l\u2019angoisse ?<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Ce que montrent les \u00e9tudes scientifiques de mani\u00e8re g\u00e9n\u00e9rale<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Les recherches sur la pleine conscience indiquent que :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Le body scan <strong>r\u00e9duit l\u2019activation physiologique du stress<\/strong> (respiration, tension musculaire, rythme cardiaque).<\/li>\n\n\n\n<li>Il <strong>am\u00e9liore la r\u00e9gulation \u00e9motionnelle<\/strong>, en aidant \u00e0 observer les sensations plut\u00f4t que de se laisser emporter par elles.<\/li>\n\n\n\n<li>Il <strong>diminue l\u2019anxi\u00e9t\u00e9 g\u00e9n\u00e9rale<\/strong> chez beaucoup de personnes lorsqu\u2019il est pratiqu\u00e9 r\u00e9guli\u00e8rement.<\/li>\n\n\n\n<li>Il <strong>renforce la connexion au corps<\/strong>, ce qui contrebalance la tendance anxieuse \u00e0 \u201cvivre dans la t\u00eate\u201d.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ce n\u2019est pas une baguette magique, mais un <strong>outil efficace<\/strong> dans un ensemble plus large de pratiques.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Pourquoi \u00e7a aide sp\u00e9cifiquement en cas d\u2019angoisse ?<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019angoisse cr\u00e9e souvent :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>une hypervigilance mentale,<\/li>\n\n\n\n<li>des pens\u00e9es catastrophiques,<\/li>\n\n\n\n<li>une d\u00e9connexion du corps,<\/li>\n\n\n\n<li>une respiration courte et haute.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Le body scan agit comme un <strong>contre\u2011mouvement<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Il ram\u00e8ne l\u2019attention dans le corps\n<ul class=\"wp-block-list\">\n<li>coupe<strong> le flux de pens\u00e9es anxieuses<\/strong>, m\u00eame temporairement.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Il apprend \u00e0 observer sans lutter\n<ul class=\"wp-block-list\">\n<li>L\u2019angoisse s\u2019amplifie souvent quand on essaie de la repousser.<\/li>\n\n\n\n<li>Le body scan entra\u00eene une<strong> attitude d\u2019accueil<\/strong>, ce qui r\u00e9duit la tension interne.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Il active le syst\u00e8me nerveux parasympathique\n<ul class=\"wp-block-list\">\n<li>C\u2019est le syst\u00e8me du \u201c<strong>repos et digestion<\/strong>\u201d, l\u2019oppos\u00e9 du mode \u201calerte\u201d.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Il cr\u00e9e une habitude de retour au calme\n<ul class=\"wp-block-list\">\n<li><strong>Avec la r\u00e9p\u00e9tition<\/strong>, le corps apprend plus vite \u00e0 se r\u00e9guler.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">Ce qu\u2019il faut garder en t\u00eate<\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ce n\u2019est <strong>pas un traitement m\u00e9dical<\/strong> et ne remplace pas un suivi professionnel si l\u2019angoisse est intense ou persistante.<\/li>\n\n\n\n<li>Certaines personnes trouvent le body scan difficile au d\u00e9but (trop d\u2019agitation, inconfort). C\u2019est normal.<\/li>\n\n\n\n<li>Il fonctionne mieux <strong>avec r\u00e9gularit\u00e9<\/strong>, m\u00eame 5\u201310 minutes par jour.<\/li>\n\n\n\n<li><strong>Si la focalisation sur le corps augmente l\u2019angoisse, il vaut mieux r\u00e9duire la dur\u00e9e ou choisir une autre pratique (respiration, ancrage visuel, marche consciente).<\/strong><\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">Comment savoir si cette m\u00e9ditation peut personnellement t&rsquo; aider<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Le body scan est particuli\u00e8rement utile si tu te reconnais dans :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cJe suis souvent dans ma t\u00eate, je rumine.\u201d<\/li>\n\n\n\n<li>\u201cJe sens mal mon corps quand je suis stress\u00e9.\u201d<\/li>\n\n\n\n<li>\u201cJe peine \u00e0 m\u2019arr\u00eater quand l\u2019angoisse monte.\u201d<\/li>\n\n\n\n<li>\u201cJ\u2019ai besoin d\u2019un rituel simple pour me recentrer.\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pour finir cet article, je vous propose une version de 25 minutes de la m\u00e9ditation du scanner corporel \u2014 body scan :<\/p>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/scanner-corporel-24-06-2021.mp3\"><\/audio><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous voulez une version de 10 ou 15\u00a0minutes, je peux vous en faire une sur mesure. <a href=\"mailto:pierre@carnicelli.fr\" title=\"\">Demandez-moi<\/a>.<\/p>\n<div style='text-align:center' class='yasr-auto-insert-visitor'><\/div>","protected":false},"excerpt":{"rendered":"<p>La gestion des crises d&rsquo;angoisse peut s&rsquo;appuyer sur des techniques alternatives telles que la pleine conscience et l&rsquo;ACT, en compl\u00e9ment des m\u00e9dicaments. Le body scan, qui favorise l&rsquo;acceptation et la connexion au corps, a prouv\u00e9 son efficacit\u00e9 pour r\u00e9duire l&rsquo;anxi\u00e9t\u00e9 et am\u00e9liorer la r\u00e9gulation \u00e9motionnelle, \u00e0 condition d&rsquo;\u00eatre pratiqu\u00e9 r\u00e9guli\u00e8rement.<\/p>\n","protected":false},"author":2,"featured_media":9038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2],"tags":[141,162,165,132,133],"class_list":["post-10311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-act","tag-act","tag-angoisse","tag-anxiete","tag-meditation","tag-meditations-guidees"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 5.0.0.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"La gestion des crises d&#039;angoisse peut s&#039;appuyer sur des techniques alternatives telles que la pleine conscience et l&#039;ACT, en compl\u00e9ment des m\u00e9dicaments. Le body scan, qui favorise l&#039;acceptation et la connexion au corps, a prouv\u00e9 son efficacit\u00e9 pour r\u00e9duire l&#039;anxi\u00e9t\u00e9 et am\u00e9liorer la r\u00e9gulation \u00e9motionnelle, \u00e0 condition d&#039;\u00eatre pratiqu\u00e9 r\u00e9guli\u00e8rement. Cet article d\u00e9crit comment la m\u00e9ditation de pleine conscience aide \u00e0 g\u00e9rer l&#039;anxi\u00e9t\u00e9.\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Pierre C. DANIEL\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/carnicelli.eu\/index.php\/2026\/02\/17\/comprendre-la-meditation-du-body-scan-pour-lanxiete\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 5.0.0.1\" \/>\n\t\t<meta property=\"og:locale\" content=\"fr_FR\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Le blog de Pierre - ACT, m\u00e9ditation, lutte contre les violences de genres et retraite\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Comprendre la m\u00e9ditation du body scan pour l\u2019Anxi\u00e9t\u00e9\" \/>\n\t\t<meta property=\"og:description\" content=\"La gestion des crises d&#039;angoisse peut s&#039;appuyer sur des techniques alternatives telles que la pleine conscience et l&#039;ACT, en compl\u00e9ment des m\u00e9dicaments. 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Cet article d\u00e9crit comment la m\u00e9ditation de pleine conscience aide \u00e0 g\u00e9rer l&#039;anxi\u00e9t\u00e9.\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/carnicelli.eu\/wp-content\/uploads\/2026\/02\/1dj43khw2icqq.jpg\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/carnicelli.eu\\\/index.php\\\/2026\\\/02\\\/17\\\/comprendre-la-meditation-du-body-scan-pour-lanxiete\\\/#aioseo-article-mlq3cmkp\",\"name\":\"Comprendre la m\\u00e9ditation du body scan pour l&rsquo;Anxi\\u00e9t\\u00e9\",\"headline\":\"Comprendre la m\\u00e9ditation du body scan pour l&rsquo;Anxi\\u00e9t\\u00e9\",\"description\":\"La gestion des crises d'angoisse peut s'appuyer sur des techniques alternatives telles que la pleine conscience et l'ACT, en compl\\u00e9ment des m\\u00e9dicaments. 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Le body scan, qui favorise l'acceptation et la connexion au corps, a prouv\u00e9 son efficacit\u00e9 pour r\u00e9duire l'anxi\u00e9t\u00e9 et am\u00e9liorer la r\u00e9gulation \u00e9motionnelle, \u00e0 condition d'\u00eatre pratiqu\u00e9 r\u00e9guli\u00e8rement. 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