{"id":2399,"date":"2025-11-13T23:44:40","date_gmt":"2025-11-13T22:44:40","guid":{"rendered":"https:\/\/guido-saverio-coach.com\/?page_id=2399"},"modified":"2025-11-13T23:44:41","modified_gmt":"2025-11-13T22:44:41","slug":"protocole-dauto-coaching-regeneratif-10-15-min","status":"publish","type":"page","link":"https:\/\/guido-saverio-coach.com\/?page_id=2399","title":{"rendered":"PROTOCOLE D\u2019AUTO-COACHING R\u00c9G\u00c9N\u00c9RATIF (10\u201315 min)"},"content":{"rendered":"\n<p>Un guide ultra-pratique, en 5 \u00e9tapes.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. ARR\u00caT \u2013 Revenir au pr\u00e9sent (1 minute)<\/strong><\/h2>\n\n\n\n<p>Assieds-toi. Respire.<br>Pas de posture yoga obligatoire.<br>Juste 60 secondes pour redevenir <em>disponible<\/em>.<\/p>\n\n\n\n<p>\u2192 Inspire 4 secondes<br>\u2192 Expire 6 secondes<br>\u2192 Rel\u00e2che les \u00e9paules, la m\u00e2choire, le ventre<\/p>\n\n\n\n<p><strong>Objectif :<\/strong> recalibrer ton syst\u00e8me nerveux pour ouvrir un espace int\u00e9rieur clair.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. SCAN \u2013 Lire ton \u00e9cosyst\u00e8me int\u00e9rieur (3 minutes)<\/strong><\/h2>\n\n\n\n<p>Prends une feuille ou l\u2019appli notes.<br>R\u00e9ponds <em>vite<\/em>, sans r\u00e9fl\u00e9chir :<\/p>\n\n\n\n<ol>\n<li><strong>Qu\u2019est-ce qui me contracte aujourd\u2019hui ?<\/strong><br>(une t\u00e2che, une relation, un non-dit, un truc que j\u2019\u00e9vite)<\/li>\n\n\n\n<li><strong>Qu\u2019est-ce qui m\u2019expanse ?<\/strong><br>(une envie, une id\u00e9e, un mouvement, une impulsion positive)<\/li>\n\n\n\n<li><strong>Comment mon corps parle ?<\/strong><br>Note une sensation : tension ? lourdeur ? chaleur ? ouverture ?<\/li>\n<\/ol>\n\n\n\n<p><strong>Objectif :<\/strong> sentir l\u2019\u00e9tat r\u00e9el de ton \u00e9nergie avant d\u2019agir.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. CHOIX \u2013 Un micro-ajustement aujourd\u2019hui (2 minutes)<\/strong><\/h2>\n\n\n\n<p>Regarde ce qui contracte et ce qui expanse.<\/p>\n\n\n\n<p>\u2192 Choisis <strong>une seule action minuscule<\/strong> qui te ram\u00e8ne vers l\u2019expansion.<br>Pas une montagne. Une graine.<\/p>\n\n\n\n<p>Exemples :<\/p>\n\n\n\n<ul>\n<li>envoyer un message que tu repousses<\/li>\n\n\n\n<li>ranger juste un coin du chaos<\/li>\n\n\n\n<li>marcher 5 minutes<\/li>\n\n\n\n<li>dire non \u00e0 un petit truc<\/li>\n\n\n\n<li>avancer un micro-pas sur un projet<\/li>\n<\/ul>\n\n\n\n<p><strong>Objectif :<\/strong> cr\u00e9er de l\u2019\u00e9lan, m\u00eame faible. Le vivant se r\u00e9active par le mouvement.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ACTIVATION \u2013 Reconnexion au corps (2 minutes)<\/strong><\/h2>\n\n\n\n<p>Bouge. Mais vraiment.<\/p>\n\n\n\n<p>Options :<\/p>\n\n\n\n<ul>\n<li>secouer les bras<\/li>\n\n\n\n<li>\u00e9tirer la colonne<\/li>\n\n\n\n<li>respirer profond\u00e9ment 3 fois<\/li>\n\n\n\n<li>ou juste te lever et marcher 30 secondes<\/li>\n<\/ul>\n\n\n\n<p><strong>Objectif :<\/strong> sortir de la t\u00eate, remettre le corps en ligne, activer ton \u00e9nergie.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. INT\u00c9GRATION \u2013 L\u2019intention pour la journ\u00e9e (1 minute)<\/strong><\/h2>\n\n\n\n<p>Formule une phrase courte, vraie et simple :<\/p>\n\n\n\n<p>\u2192 <strong>\u201cAujourd\u2019hui, je choisis\u2026\u201d<\/strong><br>ex : \u201c\u2026l\u00e9g\u00e8ret\u00e9.\u201d \u201c\u2026clart\u00e9.\u201d \u201c\u2026une chose \u00e0 la fois.\u201d \u201c\u2026d\u2019honorer mon \u00e9nergie.\u201d<\/p>\n\n\n\n<p>Pas un mantra magique.<br>Une direction int\u00e9rieure.<br>Un signal pour ton syst\u00e8me.<\/p>\n\n\n\n<p><strong>Objectif :<\/strong> programmer ton focus sans pression.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>VERSION RAPIDE (si t\u2019as 2 minutes)<\/strong><\/h1>\n\n\n\n<ol>\n<li>Respire 30 secondes.<\/li>\n\n\n\n<li>Qu\u2019est-ce qui m\u2019expanse ? Qu\u2019est-ce qui me contracte ?<\/li>\n\n\n\n<li>Un micro-pas vers l\u2019expansion.<\/li>\n<\/ol>\n\n\n\n<p>C\u2019est tout. Et c\u2019est largement suffisant.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>CE QUE CE PROTOCOLE CHANGE<\/strong><\/h1>\n\n\n\n<p>\u2022 Tu arr\u00eates de foncer en mode automatique.<br>\u2022 Tu agis depuis ton \u00e9nergie, pas contre elle.<br>\u2022 Tu cr\u00e9es de la clart\u00e9 sans forcer.<br>\u2022 Tu redeviens ton propre espace r\u00e9g\u00e9n\u00e9ratif.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un guide ultra-pratique, en 5 \u00e9tapes. 1. ARR\u00caT \u2013 Revenir au pr\u00e9sent (1 minute) Assieds-toi. Respire.Pas de posture yoga obligatoire.Juste 60 secondes pour redevenir disponible. \u2192 Inspire 4 secondes\u2192 Expire 6 secondes\u2192 Rel\u00e2che les \u00e9paules, la m\u00e2choire, le ventre Objectif&#8230; <a href=\"https:\/\/guido-saverio-coach.com\/?page_id=2399\" class=\"readmore\">Read more<span class=\"screen-reader-text\">PROTOCOLE D\u2019AUTO-COACHING R\u00c9G\u00c9N\u00c9RATIF (10\u201315 min)<\/span><span class=\"fa fa-angle-double-right\" aria-hidden=\"true\"><\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/pages\/2399"}],"collection":[{"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2399"}],"version-history":[{"count":1,"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/pages\/2399\/revisions"}],"predecessor-version":[{"id":2401,"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=\/wp\/v2\/pages\/2399\/revisions\/2401"}],"wp:attachment":[{"href":"https:\/\/guido-saverio-coach.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}