تدريب Shadowing: How to Quiet Your Mind (Without Trying) - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

كل وضع يفتح غرفة تدريب بملء الشاشة.

191 جمل

إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.

If you ever find that your mind gets the best of you, like it's really hard to calm your mind down,

then this video is for you because I'm going to discuss some really good strategies,

some almost foolproof ways that have helped me calm a chaotic or anxious mind,

an overwhelmed, stressed out mind.

And it might not be necessarily what you think.

I think a lot of times people are like, oh, well, you know, the chaos of the mind almost compels them to act or do something.

And don't get me wrong, that can work sometimes.

I'm a big believer that sometimes taking an action step is actually what limits anxiety.

So there's nuance to this for sure.

but if that's not the case

if it's not necessarily taking an action step on something

that you've been putting off or something that you feel like you're procrastinating on

or whatever then this is the strategy that I've used

and I would recommend it's not necessarily easy but it's worked for me

and I do feel like many things

that I talk about on this channel it is like a muscle that you can strengthen within yourself.

And the more you practice it, the stronger this muscle becomes, the better you get at this.

And it happens much quicker.

So what I've come to realize is that quite often when we have this chaos of the mind, we're overwhelmed, we're stressed, we're fearful,

we're in this fight or flight state.

we want to quiet the mind

so we we try to quiet it we're like hey I don't want to think that

and in trying to stop the mind with the mind with

thinking we actually are creating more thought it's like you're you're adding more into the the equation

and you don't want anything in the equation.

You're trying to get rid of the equation altogether.

So what I've realized is trying to think, trying not to think, resisting thinking, wishing that you weren't thinking,

wishing that you did have a quiet mind.

It's like it turns up the volume of your mind.

Imagine if you heard music and you're like, man, I wish there wasn't this music right now.

It's just, it's really bothering me

or like there's like a some sort of noise in the background if you're doing something

and you're like I just don't want

that to be the case what you focus on expands the the more

that you focus on how badly you don't want

that music to be playing or

that noise in the background be playing the more prominent it's

going to become in your awareness the louder it's going to seem in your mind it didn't get any louder

but that's what you're tuning into that's where you're putting your attention

so if you put your attention on something

that you don't want you're like oh man I really don't

want to be thinking these thoughts again it's like turning up

the volume it's like shining a spotlight directly on the things

that you don't want to be experiencing whereas take the noise for example

if you can sit with yourself and the noise is there the noise is there

but there's also a lot of other things going on too

around you it's like oh maybe I'll pay attention I'll broaden my scope of awareness

because right now it's like a like a fine it's like

a needle it's like it's precision it's like I'm focused on this one thing

but what happens if I broaden my awareness and broaden my field of vision.

And I look at the whole room I'm in, or I look at what's going on outside of me.

I pay attention to the space, the empty space in the room, or maybe some other noises or whatever.

But either way, I'm broadening my awareness.

Immediately, it dilutes the noise.

You're not as focused on it because it's not as concentrated.

Your focus is not as concentrated on it.

So immediately when you broaden your focus, it dilutes that one stimulus that you're focused on or

that you were focused on that was taking up space in your mind.

The same is true with our thoughts.

A lot of times when we're thinking something or feeling something that we don't want to be feeling,

we focus on that and how uncomfortable it is, how dissatisfying it is, how frustrating it is or scary or whatever.

That's what we focus on.

And it's like focusing on that one thing and shining a spotlight on the one thing you don't want to be seeing.

What happens if you turn on the lights as a whole?

Not just the spotlight, you turn on all the lights.

Now you see everything.

You pay attention to your whole body.

You bring awareness to the inner spaciousness inside your mind.

You stop resisting the thinking.

It essentially comes down to, can you sit with yourself in stillness?

This is the practice that has helped me.

Sit with myself in stillness or go for a walk.

sometimes working out helps too.

But what it is, is it's not engaging with the mind anymore.

It's either being still with my body or moving slowly, mindfully walking.

Because when I can do that, I bring my awareness into my body.

And I'm no longer, my awareness is no longer concentrated on my mind.

What's going on there?

So again, it's like broadening the awareness and then this becomes more diluted It kind of goes to the background

But it's the the key piece is not resisting it Because when we resist the mind when we resist anything

The harder it becomes the more it actually persists in our awareness

So it's broadening your awareness and coming back into your body in stillness and not resisting it,

allowing it to be, and knowing it will pass.

Nothing lasts forever.

This too shall pass.

Whatever you're experiencing will pass, but in being with it and allowing it to be without resistance and in awareness,

your mind naturally calms down and you return to yourself.

And when I say yourself, I don't mean your self -concept and all the thoughts

and emotions that then I concepts

that make you think that's what you are it's the awareness behind those things you return to awareness

when you are with stillness

and again stillness doesn't have to be necessarily I'm sitting still you could be in stillness

and still walk go for a walk you could be in stillness at any point in time it's a state of consciousness,

not entirely what your body's doing.

Although I've found that being still helps.

When my body is still and I bring awareness to my body as a whole, my entire being, mentally, emotionally,

physically, that's when things start to calm down because I'm not reacting to my dysregulated nervous system.

And one of the symptoms of that dysregulated nervous system is the chaotic,

stressed out, anxious mind that needs to figure things out and force things and try and,

100

you know, just make everything work now.

101

It's living from that place only adds more to that equation.

102

Like I said, it only adds fuel to that fire.

103

If you want to stop the fire from burning, you have to let it burn.

104

You have to just have to let it go.

105

Sometimes trying to, you know, meddle with it, sometimes trying to blow it out only fans the fire.

106

You see that?

107

Like sometimes trying to meddle with it is the worst thing you can do.

108

Whereas if you can let it sit and be with

109

that fire burning inside yourself and inside your mind and be in awareness, observing it without resistance, it naturally,

110

you come back into balance within yourself

111

and the the the quicker you can come into this place within yourself the quicker you reach that state of inner peace.

112

A really good analogy I like when it comes to resistance is

113

and letting go is if you saw the first Harry Potter movie when Ron,

114

Hermione and Harry are trying to get to the Philosopher's Stone I think it was

115

and they had to go through all these things

116

these different obstacles and one of the obstacles was there's this like plant and They got trapped in this plant.

117

It was kind of sucking them

118

In and they were stuck it was getting really tight around their necks and stuff like that Oh, you know that freaked me out.

119

So of course Ron is like squirming around and losing his mind and And he's stuck there.

120

And it starts gripping him tighter and tighter.

121

And Hermione was just completely relaxed and allowed herself to be in that situation.

122

and the plant just released her.

123

She fell right down through the floor.

124

And then Harry, he was kind of in between the two of them.

125

At first he was struggling, and she's like, you guys need to relax.

126

So Harry just calmed down, relaxed, stopped squirming, boom, fell through.

127

Took Ron a little bit more time.

128

Same is true with us in life, with resisting our mind, resisting emotions, resisting this human experience.

129

trying to fight it trying to fight your emotions

130

and your mind with your mind is like being in

131

that plant and trying to struggle it's like it has a tighter grip on you

132

and the more suffering we actually create for ourselves but

133

if you can relax like they did in

134

that movie in harry potter you realize

135

that much quicker it can it can be like that you can just let yourself be

136

but if you try to get to that point

137

if you try to say okay I need to I need to relax

138

so I can get there you're still resisting non -resistance isn't

139

about trying to get somewhere it's about letting go of needing to be anywhere

140

and just being with in presence with what you're experiencing

141

that is a one of the most valuable things I've learned

142

when it comes to regulating myself whenever I'm feeling any type of way, stressed out or sad or anxious.

143

It doesn't mean that everything's always going to be perfect.

144

Like we experience emotions.

145

That's not a bad thing.

146

It's how much do I want to create more suffering for myself?

147

And we can get caught up in that way of thinking.

148

So if you find that this is something that you deal with and you struggle with sometimes,

149

this is a strategy that has helped me and I hope it can help you too is to just to recap

150

broaden your awareness relax within yourself within non -resistance be aware of what's going on know

151

that it will pass and be with yourself and again I for me I find whether that's just sitting in stillness,

152

maybe it's journaling, going for a walk, and just being in nature and just being mindful of every step,

153

not necessarily listening to music, just being.

154

Those are two things

155

that have really helped me in terms of kind of dealing with some of that energy and that dysregulation.

156

But what it really comes down to is coming back to stillness, inner stillness, awareness.

157

because in awareness, you create more space to experience that,

158

those thoughts, those emotions, whatever it is that you don't want to be experiencing, and then you can relax in awareness,

159

and that non -resistance, letting go, allowing it to be, is what calms the mind.

160

Lao Tzu had a really good quote or kind of metaphor for this,

161

and he said muddy water clears when you when it's still

162

so basically when there's water that's super muddy you can't make that water clear by trying to

163

trying to make it clear with your hand

164

or with some something else you just have to let it sit

165

when it's still the dust and the dirt it just settles back down to the bottom and it's clear again.

166

The same is true with our mind.

167

When you allow yourself to be still, everything settles and you come back into balance within yourself.

168

Again, it's not easy necessarily and you have to go directly into the thing that you are resisting,

169

which is the emotions, the thoughts, whatever it is.

170

But think of that as the path.

171

You have to go through that.

172

I've realized this maybe your experience is different you have to go through

173

that in order to get to the other side otherwise what

174

happens is we start distracting ourselves we start engaging in behaviors

175

that might be more destructive than anything to avoid experiencing

176

that these things and like I said it can just cut create more problems for yourself in your life whatever that is.

177

So seeing this as the discomfort is actually the path.

178

The obstacle is the way.

179

Moving into the discomfort of the mind, of yourself, in stillness, in awareness,

180

in non -resistance, is what is needed.

181

And knowing that, again, this too shall pass.

182

It's not going to last forever.

183

Everything comes and goes in the mind in life awareness is the unchanging thing

184

so if you can return to that you can return to peace within yourself Like I said, it's a practice.

185

It's not necessarily easy, especially at the beginning.

186

But the more you practice it, the more you are going to be like Hermione in that plant where she just relaxes and falls straight through.

187

And if you haven't watched Harry Potter, I'd recommend it.

188

So I hope this video helps.

189

Again, this is a strategy that's really helped me in my life.

190

And I hope it helps you too.

191

So see you in the next video.

تنزيل التطبيق

كل ما تحتاجه للتحدث بطلاقة

تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

المفرداتابنِ رصيدك من الكلمات

لعبة المفرداتتعلّم أثناء اللعب

امسح رمز QR

Download on theApp Store Get it onGoogle Play

نفس القناة

Life Gets Easier When You Stop Taking It So Seriously

Business EnglishUniversity StudentsWorking Adults

FOR YOU

فيديو موصى به

181 جمل

المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “How to Quiet Your Mind”. أكثر الكلمات تكرارًا في الفيديو: awareness, stillness, resisting. يحتوي هذا الفيديو على 191 جملة و2309 كلمة للتدرب على الترديد. مدة الكلام 15:32. يتكلم المتحدث بسرعة ثابتة، نحو 149 كلمة في الدقيقة، وهي سرعة مريحة للترديد. 87% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات سهلة المتابعة.

أهم المفردات في هذا الفيديو

أصعب 15 كلمة في الفيديو، مع النطق والمعنى:

الكلمة	النطق	المعنى
resist فعل	/ɹɪˈzɪst/	قَاوَمَ
emotion اسم	/ɪˈməʊ.ʃən/	عَاطِفَة, عَوَاطِف
equation اسم	/ɪˈkweɪ.ʒən/	مُعَادَلَة
dilute فعل	/daɪˈljuːt/	خَفَّفَ
obstacle اسم	/ˈɑbstəkəl/	عَقَبَة, حَاجِز
spotlight اسم	/ˈspɒtˌlaɪt/	أَضْوَاء
concentrate فعل	/ˈkɑn.sən.tɹeɪt/	رَكَّزَ
anxious صفة	/ˈæŋkʃəs/	قَلِق, قَلِقَة
potter اسم	/ˈpɑtɚ/	خَزَّاف
overwhelm فعل	/ˌoʊ.vɚˈwɛlm/	اِسْتَبَدَّ
chaotic صفة	/keɪˈɑtɪk/	فَوْضَوِيّ
grip اسم	/ˈɡɹɪp/	مَقْبِض
shine فعل	/ʃaɪn/	لَمَعَ, وَمَضَ
compel فعل	/kəmˈpɛl/	أَكْرَهَ, أَجْبَرَ
foolproof صفة	/ˈfuːl ˌpɹuːf/	مُحْكَمَة

الأفعال المركبة التي ستسمعها

الكلمة	المعنى
calm down فعل	أَهْدَأَ, هَدَّأَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

You're trying to get rid of the equation altogether.
That's what we focus on.
What happens if you turn on the lights as a whole?
It essentially comes down to, can you sit with yourself in stillness?
It's how much do I want to create more suffering for myself?

نطق يحتاج إلى انتباه

يستخدم المتحدث 60 من الصيغ المختصرة، مثل you're, don't, I'm. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “th”: strengthen /ˈstɹɛŋ(k)θən/, altogether /ɔl.tuˈɡɛð.ɚ/
أصوات “sh” و“zh”: emotion /ɪˈməʊ.ʃən/, equation /ɪˈkweɪ.ʒən/, anxious /ˈæŋkʃəs/, shine /ʃaɪn/, spaciousness /ˈspeɪ.ʃəs.nəs/
الكلمات الطويلة — انتبه لموضع النبر: dissatisfy /dɪsˈsætɪsfaɪ/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, analogy /əˈnæləd͡ʒi/, emotionally /ɪˈməʊʃənəli/, altogether /ɔl.tuˈɡɛð.ɚ/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: spotlight /ˈspɒtˌlaɪt/, potter /ˈpɑtɚ/, grip /ˈɡɹɪp/, compel /kəmˈpɛl/, foolproof /ˈfuːl ˌpɹuːf/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: overwhelm /ˌoʊ.vɚˈwɛlm/, believer /bɪˈlivɚ/, destructive /dɪˈstɹʌktɪv/, observe /əbˈzɜːv/
تتابع الصوامت — لا تضف حركة بينها: stillness /ˈstɪlnəs/, resist /ɹɪˈzɪst/, broaden [ˈbɹɔː.dn̩], obstacle /ˈɑbstəkəl/, spotlight /ˈspɒtˌlaɪt/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ردّد جملة جملة بالسرعة العادية، وكرّر كل جملة حتى يتطابق إيقاعك مع المتحدث.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل resist, emotion, equation.

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.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: How to Quiet Your Mind (Without Trying) - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

تنزيل التطبيق

Life Gets Easier When You Stop Taking It So Seriously

HOW TO STOP OVERTHINKING (& START DOING)

Learn to let it be - Quinlan Walther

How To Never Get Angry Or Bothered | Slow English Podcast #learnenglishpodcast

The Only 17 Minutes You Need To Master Your Mind | Shi Heng Yi Motivation

How to ACTUALLY Quit Lust (Not What You've Been Told)

How to Alter Your Consciousness

Video

You are not your thoughts.

How to Be Calm in a Stressful Situation

9 Things I STOPPED Doing to Live a Soft Life

Why I'm Always So Calm

What to do when you feel like doing NOTHING