In the world of Zen and well-being, meditation plays a central role. Beyond the relaxation it can bring, the health benefits of this art of silence in itself attract each year more and more followers.

Among the different types of meditation, the Acem method is easy to learn and practice on a daily basis to calm our nerves. It finds its roots in transcendental methods, which aspire to a deep relaxation , based on the use of mantras, that is, phrases or words that are repeated internally in a loop.

Focus on the history and benefits of this Scandinavian meditation , not quite like the others.

Acem or Norwegian meditation

The Acem method comes straight from Norway. Invented and developed since 1966 by behavioral medicine professor Are Holen, it is now widespread in Scandinavian countries.

With Acem, meditation is totally hermetic to any form of spirituality or religious practice. The purpose here is not the search for worship but simply a better apprehension of everyday life, its relationship to others and life in general.

This is a non-directive approach, which means that instructors, regardless of their rank, do not intervene unduly in practitioners' meditation. This gives them a greater autonomy and therefore the opportunity to practice quickly at home alone. This is the big difference to other forms of meditation: the practitioner is free, his meditation is not "directed".

The central role of "sound"

To reach the desired meditative state, followers of the Acem method use a sound. The "sound" must have 3 syllables and must never be spoken either in the context of meditation or outside. It is internal and must be repeated throughout the session avoiding vocalizations as much as possible (either whispering or emitting a sound vibration without a clear pronunciation).

The sound must not be a word because it must not cause a representation or mental transfer of something existing.

This "sound" is therefore the very pillar of a good Acem meditation. An apprentice can not choose it himself, it is up to an initiator to give him one in a group introductory course. In the world, there are about twenty initiators, and it is to this handful of experts that the task is to transmit a common sound to a group of people then a personal sound after one year of regular practice .

The benefits of this method

Among the many virtues of Acem meditation, there is a decrease in cortisol and adrenaline, as well as a decrease in blood pressure. Consequences ? A decrease in the peak of stress in case of nervousness, so a better resilience to anxiety-provoking events.

There is also an improvement in our introspective sensitivity, our empathy and our perception of ourselves. This results in a better sleep and a more just management of our emotions.

To feel these benefits, it is recommended to do 30 minutes of meditation 2 times a day or 1 time 45 minutes. "This is a good way to start the day, or to start the evening," says Rémy Roche, a moderator Acem and former insomniac, totally won over by this method.

Finally, the Acem method is scalable. Yesterday's recommendations are not those of tomorrow; the goal is to perfect his practice according to his evolution.

How to practice?

To foster a free mental attitude, we are free to keep ourselves relaxed. The feet should be flat and the hands on the thighs of preference. It is mandatory to have your eyes closed.

Beginners are advised to practice in an environment conducive to concentration and relaxation, with little light and no noise. Even if a seasoned person can, with training, succeed in meditating in the subway.

The mental repetition of sound should not be a source of effort. If it distorts over the course of the session, it is not a problem. With Acem, sound is a means and not a goal, so all our concentration should not be on it. Our mind can escape and rest on other thoughts.

Acem is a practice based on pedagogy and exchange. At the end of each group session or during a meditative retreat, participants can share their feelings. This allows you to work on yourself and understand each other better to achieve a more precise management of your emotions.

A technique that is slowly establishing itself in France

If Acem has many followers in many countries, this meditation has not quite finished its establishment in France. Several factors explain the timidity of this expansion, especially the situation of different preceptors.

First, all members of Acem, without exception, are volunteers. Then they are few because the training is long and can not be more demanding: "You can not learn via a CD, a mobile application or Youtube.It is a guarantee of quality at the expense of quantity," says Rémy Rock.

Acem has 181 qualified instructors to conduct introductory courses, 68 moderators, trained to conduct advanced courses and 21 initiators, board and seminar retreat managers.

It should be noted that most initiators and instructors are certified and practicing doctors and psychologists.

These experts of various nationalities make only few interventions in France. But if one is tempted by the Acem meditation, one enrolls without waiting for an introductory course. See you in Paris on the weekends of 14th and 15th of April as well as on the 23rd and 24th of June.

* Learn more about Acem Meditation