تدريب Shadowing: 10-Minute Guided Meditation: Self-Love | SELF - تعلم التحدث بالإنجليزية عبر الفيديو

Hi and welcome.

My name is Manoj.

I'm a meditation teacher and co-founder of Open.

And welcome to today's meditation practice.

What we're actually going to do is we're trying to generate feelings of kindness, acceptance, warmth and tenderness for ourself.

And this is a very ancient practice.

It's a 2,500 year old practice often referred to as metta meditation.

So I'll invite you to settle into a comfortable position.

You can lay down if you wish if that's most comfortable for you.

You can even do this standing up if that feels good.

But I love to do this seated.

And as you sit, you may wish to lengthen your spine so it's upright and alert without being rigid or forced.

You can place both your palms down on top of your thighs, or you can place them on top of each other and

when you're ready let's take a deep breath in together in through the nose out through the mouth breathing in deeply

and then as you open your mouth relax your shoulders Begin to just settle into your meditation today.

You don't have to control your breathing.

You don't have to force your mind to be quiet.

Just take a moment as you settle into your practice to just notice that you have a body.

This awareness of our body can allow us to feel more present with it.

Notice any sounds that are around you.

You don't have to wonder what they are or why they're here.

Just notice that sounds come and go.

And begin to notice your heart.

And take a moment to remember that you have a heart.

And that heart is breathing.

And that heart is feeling.

As you keep your awareness here, I'm going to invite you to begin to visualize an image of yourself.

You can visualize yourself as you are right now.

Or if it's helpful, you visualize yourself as a child.

As you visualize yourself, mentally repeat these phrases. May I be happy.

And as you repeat that phrase in your mind, see if you can bring to mind a time when you were happy.

It's not important who was there or what happened.

But really recollect the feeling of being happy.

And then mentally keep repeating that phrase. May I be happy.

And then repeat the phrase, may I be safe.

And as you mentally repeat this phrase, remember a time when you felt safe

and again the occasion of the people

that were around you aren't as important as the feeling of safety may I be safe

As you repeat this phrase, notice how it feels in your body.

intention creating the feeling

and offer yourself the phrase may I be healthy and this is your heartfelt wish

to be healthy in the mind and healthy in the body.

And you can bring to mind a time when you felt that way.

And then repeat the phrase, may I live with ease.

Remember a time when you lived with ease.

Notice how this feels in your body.

Thank you.

As you systematically and mentally repeat these phrases, notice what is being felt in your body.

And often this feeling that we are feeling is called Metta, loving kindness.

It's an acceptance, it's a warm heartedness and it's a tenderness for ourselves.

See if you can sink into that feeling for a few more moments.

Thank you.

And when you're ready, you can let go of this technique.

And just notice how your body feels.

and perhaps make an intention to take with you into the rest of your day

the same quality of metta of loving kindness for ourself when you're ready you can very gently begin to open your eyes

thank you for joining me today i'll see you again next time

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تدريب Shadowing: 10-Minute Guided Meditation: Self-Love | SELF - تعلم التحدث بالإنجليزية عبر الفيديو

ما الذي ستتعلمه

استمع إلى هذه الأصوات

قلها مثل الناطقين الأصليين

ما هي تقنية التظليل الصوتي؟