Calmer l’anxiété avec le scan corporel de feu rayonnant

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Tout le monde ressent de l’anxiété de temps à autre. Jeunesse, J’écoute offre un outil pour te permettre de te détendre lorsque tu te sens anxieux ou stressé.

Jeunesse, J’écoute s’engage à mieux faire connaître l’incroyable diversité entre les peuples et les langues autochtones. Cette activité peut être faite en Inuktitut, ᓀᐦᐃᔭᐍᐏ Nēhiyawēwin (Cris des Prairies), Anishininiimowin (Severn Ojibwe - Ojicree), Michif, Nakoda (Stoney), Kanien’kéha (Mohawk), ainsi qu’en anglais ou en français. Restez à l’affût, car de nouvelles langues seront ajoutées à cette activité!

This simple mindfulness activity can help you:

  • improve focus
  • choose how to respond to what’s happening
  • put your well-being first

Feel the glow and listen to the crackle of a fire as you give yourself a moment to reset and create a deeper connection to your body, senses and emotions.

You can do this lying down, sitting or in any position that’s comfortable for you. As you move through this activity, experience how each part feels. Be kind to yourself and try not to judge or change anything — just notice and be present. You can also modify the activity in any way that feels best for you. This may mean experiencing the calming sounds and scene of the fire, imagining the feeling of warmth and/or smelling scents that feel safe and grounding.

Cette activité simple de pleine conscience peut t’aider:

  • à te concentrer davantage
  • à maîtriser tes réactions
  • à accorder la priorité à ton bien-être

Ressens la chaleur et écoute le crépitement du feu tout en prenant un moment pour te ressaisir et prendre pleinement conscience de ton corps, de tes sens et de tes émotions.

Tu peux faire cette activité couché, assis ou dans n’importe quelle position qui est confortable pour toi. Pendant l’activité, sois conscient de comment tu te sens à chaque étape. Sois gentil envers toi-même et n’essaie pas de juger ou de changer quoi que ce soit; tu n’as qu’à porter attention et à être présent. Tu peux aussi modifier l’activité pour être plus confortable. Tu peux imaginer les sons apaisants et l’image du feu, sa chaleur et/ou sentir les odeurs qui te font sentir en sécurité et bien ancré.

Owe kaawedak maamidonenjikewinik (mindfulness) dodamowin kikakiiwiji wiijihikon

  • kewiji minosek kaa-iishi waabadaman kekoon
  • oninan aan ke-iishi nakweweshdoyan kekoon kaa-iisisek
  • niikanahtoon iiwe kiminoyaawin.

Mooshdoon kaawaasakonek egwa noodan kaamadiwekonek iiwe iishkode mekwaach emiindisiyan dawisesewin jikiiwe onasidisiyan egwa jiwishdoyan kaayanaamidebinamanin kiyao, kinihsidawenjikewinan egwa kimooshdoowinan.

Owe kidaadoodaan bimishiniyan, abiyan naanda aan biko iishishiniyan kaa-iishi minowamajihoyan kiin. Ani bimiyaayan omaa doodamowinik, mooshdoon aan kaa-iishi baabeshikwak e-iinanamjihomakak. Kishewaadisiindaadin egwa kaawin onakimidisin naanda kakwe aadinan kekoon. — mohchi kikendan egwa iimaa Ayaan. Kidaakii waweninaan kaye iiwe doodamowin aandi biko ke-iishi minwamajidoyan kiin. Owe kikakii bakamishkakon iiwe kaabayatakidaakwakin egwa kaanaakwak iiwe iishkode, maamidonendaman kaa-iinamajidoyan iiwe kaakiishowaak egwa/naanda kaaminaakwakin iikweniwan kanaqenimikosowamajihowinan egwa mashkawikaabawinik.

Kí:ken watié:son watenononhtonnióntshera'néha né:'e nahò:ten nahsátiere' aesaiáneren’ne'

  • aesa'nikonhrahkwentáhkwen'
  • enhsaterá:ko’ oh nenhsatiére’ tsi nensaià:tawen’ne’
  • entihsatateweién:ton niá:re

Enhsatén:rion' táhnon satahónhsatat' tsi iotsirá:kahre tsi náhere enhsatatenonhtónnionhwe' táhnon taonsahsatatenhóntera'ne' tsi nisa'nikonhró:ten, tsi nisattó:khas táhnon tsi nihsonnhó:ten.

Enwá:ton ahsatia'tión:nihte', ahsátien tóhkani íhsete' ne ní:ioht tsi ensanaktieríhake'. Sató:kenhs oh nihsonnhó:ten tsi náhere nénhsíere'. Sataterihwakwénnienhst táhnon tóhsa aontahsia'tó:rehte' tóhkani tahsté:ni' - sattó'k táhnon sató:kenhs ok. Ne ó:ni enhskwé:ni' tahserihwaté:ni' ne ní:ioht tsi enhserihwanón:we'ne'. Sató:kenhs ne iotsirá:kehre táhnon satkátho' tsi nikatsienhí:io, áhsere' tsi na'tenhsatén:rion táhnon áhsere' tsi enhskwé:ni aesáhswen'ne' tsi io'tékha skén:nen ahsennonhtónnionhwe'.

Ne tehrisîya tawachî othotha giyabine dagu dâ â yegiye nîkiyabi cheduch, ze edâhâ dukteohnâ yonîgipi ohnâ wanîchihnukchâ chiyaga. Îktû ozâzâ onâptapta cha en nîgabichathek hûnîchihnaga bichas nîtawachîze nâgu tachâ yagitûze wîja othotha nîkiyahnagabi ktach.

  • Daguskâbin owîchagiyabi thudaîekiyabi” ewîchagiyabi ne waogiyabi chiyen eîchihnâgabichach ze ûth wîchoîe donâgiya en onîjiwabich.
  • Nechen îjiharh yotab mâkân nîgabisîktechas nâgu yodâk îgabihûnâ îmâîs doken gidâyahnabi chaohnâ îjihrâm.
  • Ne îjiharh nîsibine dâ âîchikpathîmpteya echûm. Îyako nîchihrâbisîrh nâgu nîchihna hrnîarhbisîrh dâ âyeîchigiya ktaskâm.

Nîye dukte ohnâ nîgidâbi chaohnâ yotam. Îhnûhân dagurh snîzen nâcha nâyahrûbichathek, îktûcha îs hûnagabichathek zeayadoth chotheya nâgu dagunârh tîthecha awîyîyabicha kiyam.

Nechen îjiharh yotab mâkân nîgabisîktechas nâgu yodâk îgabihûnâ îmâîs doken gidâyahnabi chaohnâ îjihrâm. Ne îjiharh nîsibine dâ âîchikpathîmpteya echûm. Îyako nîchihrâbisîrh nâgu nîchihna hrnîarhbisîrh dâ âyeîchigiya ktaskâm. Nîye dukte ohnâ nîgidâbi chaohnâ yotam. Îhnûhân dagurh snîzen nâcha nâyahrûbichathek, îktûcha îs hûnagabichathek zeayadoth chotheya nâgu dagunârh tîthecha awîyîyabicha kiyam.

ᑖᒃᑯᐊ ᐅᔾᔨᕈᓱᑦᓯᐊᕆᐊᓕᕈᑎᐅᓪᓗᑎᒃ ᐱᓕᕆᔾᔪᑎᒃᓴᐅᔪᑦ ᐃᓕᓐᓄᑦ ᐃᑲᔪᕈᑎᐅᔪᓐᓇᖅᑐᑦ:

  • ᐱᐅᓯᒋᐊᕈᑎᒋᓂᐊᕋᕕᐅᒃ ᐃᓱᒪᒃᑯᑦ ᑐᕌᕐᕕᒋᓇᓱᒃᑕᕐᓄᑦ,
  • ᓂᕈᐊᖅᓯᒪᓕᕐᓗᑎᑦ ᖃᓄᐃᓕᖓᓕᕈᓐᓇᕐᓂᕐᓄᑦ ᖃᓄᐃᓐᓂᐅᔪᒧᑦ
  • ᓯᕗᓪᓕᖅᐸᐅᑎᒋᐊᓕᕐᓗᒍ ᖃᓄᐃᖖᒋᑦᓯᐊᕆᐊᖃᕐᓃᑦ.

ᐃᒃᐱᒋᓗᒍ ᓂᕈᒥᒃᑑᓪᓗᓂ ᖃᐅᒪᓂᕆᔭᖓᓂᑦ ᐊᒻᒪᓗ ᑐᓵᓗᒍ ᐃᑯᐊᓛᖅᐸᓚᑦᓯᓂᖓ ᐃᓕᓐᓄᑦ ᐃᓗᓐᓂ ᕿᓚᒥᑐᐃᓐᓇᐅᒐᓗᐊᖅ ᐃᓱᒪᒃᑯᑦ ᖃᓄᐃᓐᓂᕆᔭᐃᑦ ᐋᖅᑭᒋᐊᕈᓐᓇᕐᓂᐊᕋᕕᐅᒃ ᐊᒻᒪᓗ ᐃᑎᓂᖅᓴᐅᔪᒥᒃ ᐃᓗᓐᓂ ᑎᒥᓐᓄᑦ, ᐃᒃᐱᓐᓂᐊᒍᑎᓐᓄᑦ ᐊᒻᒪᓗ ᐃᒃᐱᒋᔭᕐᓄᑦ ᐊᑦᑕᑕᖅᓯᒪᓕᖅᑎᒋᐊᕐᓗᑎᑦ.

ᑕᐃᒪᓐᓇᐃᓕᐅᕈᓐᓇᖅᑐᑎᑦ ᓇᓪᓚᖓᓗᑎᑦ, ᐃᒃᓯᕚᕐᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᑎᒦᑦ ᐃᖢᐊᕆᔭᕐᓄᑦ ᐋᖅᑭᐅᒪᑎᒋᐊᕐᓯᒪᓗᒍ. ᑖᔅᓱᒪᓂ ᐱᓕᕆᐊᒥ ᓯᕗᒻᒧᒃᐸᓪᓕᐊᓂᕐᓂ, ᐊᑐᓂ ᑎᒥᓐᓂ ᓱᓈᑎᑦ ᐃᒃᐱᒋᑦᓯᐊᕆᐊᖅᐸᓪᓗᒋᑦ ᖃᓄᐃᖓᓂᖏᓂᒃ. ᓇᖕᒥᓂᖅ ᐃᓕᓐᓂᒃ ᐱᑦᑎᐊᖅᑑᓗᑎᑦ ᐊᒻᒪᓗ ᓈᒻᒪᖖᒋᓐᓇᓱᒋᑦᑕᐃᓕᒪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᖃᓄᐃᓐᓂᕆᔭᑎᑦ ᐊᓯᔾᔨᕆᐊᖅᑎᓯᒪᓕᕋᓱᖖᒋᓪᓗᒋᑦ - ᖃᓄᐃᓐᓂᕆᔭᑎᑦ ᐅᔾᔨᕆᓯᒪᓕᑐᐃᓐᓇᕆᐊᕐᓗᒋᑦ ᑕᒫᓃᓐᓂᕐᓄᑦ ᖃᐅᔨᒪᐃᓐᓇᕆᐊᕐᓗᒍ. ᐱᓕᕆᐊᒃᓴᐅᔪᖅ ᖃᓄᑐᐃᓐᓇᖅ ᐋᖅᑭᒋᐊᖅᓯᒪᓕᕈᓐᓇᕐᒥᔭᐃᑦ ᐃᓕᓐᓄᑦ ᐃᖢᐊᖅᑑᓕᕆᐊᖅᓯᒪᓗᒍ. ᑕᒪᓐᓇ ᑐᑭᖃᕈᓐᓇᕐᒪᑦ ᖃᓱᔾᔫᒥᓇᖅᑐᓂᒃ ᑐᓵᓂᕐᓄᑦ ᐊᒻᒪᓗ ᑕᑯᓐᓇᕐᓂᕐᒥᒃ ᐃᑯᐊᓛᕋᐅᔭᖅᑐᒥᒃ, ᐃᓱᒪᒃᑯᑦ ᐃᒃᐱᒍᓱᓕᕐᓂᕐᒥᒃ ᓂᕈᒥᒃᑑᓂᖓᓂᒃ ᐊᒻᒪᓗ/ᐅᕝᕙᓘᓐᓃᑦ ᓇᐃᒪᓕᕐᓂᕐᒥᒃ ᑎᐱᓂᒃ ᖃᓄᐃᓐᓇᖖᒋᑦᑐᒦᓐᓂᕐᓄᑦ ᐊᒻᒪᓗ ᑐᖖᒐᕕᖃᑦᓯᐊᓕᕐᓂᕐᓄᑦ.

wêcasin ôma ka-nistawêyimisoyan êkwa kakî-wîcihikawiyan:

  • nawac nahâpahcikê
  • nawasonikê ka-isi-naskomoyan kâ-ispayik
  • takahki-kîkway ka-kânâwêyimisoyan

nakahtokê ka-wâsihkwak êkwa iskotêwi-papaskitêw ispihk ê-aywêpisiyan êkwa kikiskêyimiso kiyaw ohci, kâ-ohci-môsihtayan, êkwa kâ-ohci-isi-macihoyan.

kikakî-itôhtên ôma ispihk ê-pimisiniyan, ê-apiyan ahpo cî pikwisi ka-miyopayin.

ispihk ka-itôhtaman ôma, mahti nakatohkê tânisi ê-môsihtayan misiwêtê.

kânâwêyimiso êkwa kakwê namoya yasowê ahpo namoya kwêskita pikokîkway—nakahtohkê piko êkwa kiyamapi piko.

mahti mêskota ôma pikwisi ê-nihtawêyihtaman isi. mâskôc tâpiskôc mamâhtâwiskotêwân, mahti kakwê-mâmitonêyihta kisôsowin êkwa mahti miskwamiso ka-ohci-pasoyan.

Ôma otamiyôwinis wihcasin, ka wîcihikon:

  • kwayes ta mâmtonihtamin
  • kwayes ta oyasôwiyin
  • nîkânastâ kimiyöyâwin

Kîsôyâw iskotêw mîna natohta kâ pasâskitîk, ta ayowîpiyin, ta kwîskitihtamin kîkwaya, mîna ta miyomahcihoyin misowîtî.

Kakî itôtîn ôma kâ pim’siniyinn, kâ apiyin ahpô tân’si î miyohtamin. Kâ ati itôtamin ôma, mâmtonihta tân’si î itamahcihoyin misakâmî. Tâpakowihta, kây mîskotihta ahpô mîskocipayiho – piskihta êkwa êkota ayâ. Kakî mîskocowîpin’kân mîna kîspin kindawihtîn. Pîtos itikwî ka it’skâkon kâ pihtamin ahpô kâ wâpahtamin iskotêw, mâm’tonihta ta âwasoyin ahpô ta pasoyin kîkwaya ta kâmwât’siyin ahci miyöyâwin.

This simple mindfulness activity can help you:

  • improve focus
  • choose how to respond to what’s happening
  • put your well-being first

Feel the glow and listen to the crackle of a fire as you give yourself a moment to reset and create a deeper connection to your body, senses and emotions.

You can do this lying down, sitting or in any position that’s comfortable for you. As you move through this activity, experience how each part feels. Be kind to yourself and try not to judge or change anything — just notice and be present. You can also modify the activity in any way that feels best for you. This may mean experiencing the calming sounds and scene of the fire, imagining the feeling of warmth and/or smelling scents that feel safe and grounding.

This simple mindfulness activity can help you:

  • improve focus
  • choose how to respond to what’s happening
  • put your well-being first

Feel the glow and listen to the crackle of a fire as you give yourself a moment to reset and create a deeper connection to your body, senses and emotions.

You can do this lying down, sitting or in any position that’s comfortable for you. As you move through this activity, experience how each part feels. Be kind to yourself and try not to judge or change anything — just notice and be present. You can also modify the activity in any way that feels best for you. This may mean experiencing the calming sounds and scene of the fire, imagining the feeling of warmth and/or smelling scents that feel safe and grounding.

This simple mindfulness activity can help you:

  • improve focus
  • choose how to respond to what’s happening
  • put your well-being first

Feel the glow and listen to the crackle of a fire as you give yourself a moment to reset and create a deeper connection to your body, senses and emotions.

You can do this lying down, sitting or in any position that’s comfortable for you. As you move through this activity, experience how each part feels. Be kind to yourself and try not to judge or change anything — just notice and be present. You can also modify the activity in any way that feels best for you. This may mean experiencing the calming sounds and scene of the fire, imagining the feeling of warmth and/or smelling scents that feel safe and grounding.

This simple mindfulness activity can help you:

  • improve focus
  • choose how to respond to what’s happening
  • put your well-being first

Feel the glow and listen to the crackle of a fire as you give yourself a moment to reset and create a deeper connection to your body, senses and emotions.

You can do this lying down, sitting or in any position that’s comfortable for you. As you move through this activity, experience how each part feels. Be kind to yourself and try not to judge or change anything — just notice and be present. You can also modify the activity in any way that feels best for you. This may mean experiencing the calming sounds and scene of the fire, imagining the feeling of warmth and/or smelling scents that feel safe and grounding.

Plus d’outils d’autoévaluation et de ressources pour le stress et l’anxiété

Tu peux être fier de toi, car tu as pris le temps de pratiquer cette activité de pleine conscience, de te relaxer et de t’enraciner. Cet outil est disponible chaque fois que tu as besoin de te concentrer sur le moment présent ou d’essayer une autre langue. Si jamais tu as besoin de soutien en lien avec le stress ou l’anxiété, il est important de demander de l’aide. Tu peux toujours parler à un ami, un Aîné ou un parent/aidant pour du soutien.

Jeunesse, J’écoute tient à remercier Mariah Meawasige, une artiste Anishinaabe, résidente des rives nord du lac Huron, qui a conçu cette activité.

Jeunesse, J’écoute aimerait également remercier les personnes suivantes pour leur aide au niveau de la traduction :

  • Larry Beardy, Anishinini de la Première Nation de Michikan Lake Anishininiimowin (severn ojibwé – oji-cri)
  • DJeremy D. Green de Tehota’kerá:ton, Kanien’kehá:ka (mohawk), Wolf Clan et du territoire mohawk de Tyendinaga Kanien’kéha (mohawk) 
  • Aîné Lloyd « Buddy » Wesley, Nation Stoney Nakoda avec le soutien de l’Aînée Margaret Wesley, Nation Stoney Nakoda Nakoda (stoney)
  • Sadie Hill, traductrice inuktitute, révisée par Julia Putulik, intervenante inuktitute (dialecte de Baffin)
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