تدريب Shadowing: The daily routine that fixes your ability to focus | Amishi Jha - تعلم التحدث بالإنجليزية عبر الفيديو

Attention as a powerful brain system is vulnerable.

And when we look at individuals over high stress intervals, Think of a student over the academic semester, or a lawyer preparing for a trial, or even in the trial,

an athlete during competition season.

These are demanding intervals, and many of us have these intervals over and over again in our lives, whether we know they're coming or not.

When we are under high stress, high demand intervals, our attention will suffer.

We've seen this over and over again.

And oftentimes we think of this notion of resilience bouncing back.

maintaining or regaining a capacity that may get degraded, like attention will over high stress.

One of the things I've been very interested in doing is really considering a notion almost preceding resilience, something I call pre -sillience.

In this sense, what we're doing is training our mind daily, no matter the level of demand in our lives.

Just like engaging in physical activity, not just to train for a big event like a marathon, but to stay physically, Healthy daily.

Why do we do this?

because we know when we need our bodies to be strong and fit, Think of just being in an airplane and putting your bag above your seat, or carrying in a heavy bag of groceries.

It would not be wise to, in that moment, decide to drop to the ground and do some push -ups.

You need to embody the strength so that you can use it to live your life.

The mind is no different than the body.

that the mind, needs to be exercised daily.

To optimize, our psychological well -being, and our ability to function and perform at our best.

But, The question has been how to train the mind to do this.

And thankfully, Decades of research in my own lab and many others has now given us a solution.

Mindfulness training.

Something that's been around for millennia.

The opposite of a wandering mind is a mindful one.

And I think of mindfulness really about keeping that button on play, if you will.

If you think of the mind as an MP3 player, we're not in fast forward or rewind.

We're in play.

What does that mean?

We're experiencing the moment to moment unfolding of our lives.

We're there in the present moment.

And one other feature is very important regarding mindfulness.

It's about being in play, attending to the present moment, without editorializing about what's going on.

So we're not reacting to it or what we might call mentally elaborating, creating stories about what's going on.

It's really more like getting the raw data of what's occurring in our lives.

And because there's such a strong pull to fast forward and rewind, we need training to be able to keep ourselves in play.

So given the power of attention and its vulnerabilities,

and arriving at a solution for how we might train it A very important question to me became, What's the minimum effective dose?

We want to offer mindfulness training to people that are in very high demand and often time pressured.

Frankly, that's all of us.

So what is the shortest amount of time? that people can engage in mindfulness practice daily and see beneficial effects.

To answer this question, we embarked on a very long series of studies in my lab.

In fact, the whole thing probably took about a decade.

Because these are human beings, and it's not a drug study per se, but it's a study in which we're asking people to do something every day, we wanted to see what the dose was,

meaning how much time they spent engaging in mindfulness practice, that resulted in beneficial effects.

So we used what's called a data emergent approach.

We just put all the data from all the participants with them reporting how much they practiced, and then we looked to see how much they practiced.

What was the minimum number that people practiced where we saw benefits in our objective measures of attention? and mood.

It ended up that those who practice 12 minutes or more a day benefited their attention was stronger. and protected.

But those who practice less did not benefit.

In fact, they look no different than participants who did not even receive training.

This told us we were on to something, something big, that there is a minimum effective dose.

So we went on to more studies in which we didn't bother assigning them 45 minutes or 30 minutes.

We assigned them 12 to 15 minutes.

We found that people were much more willing to do this amount of time of practice

and that consistently they showed beneficial effects.

So 12 is in some sense your daily dozen mindfulness practice number, and I encourage you to shoot for that number.

But here's the other thing I want you to keep in mind.

Just like physical exercise, The more we do, the more we benefit.

So if you can do more than 12 minutes, certainly aim to do so you will benefit.

And if you need to reach a minimum threshold in your busy lives, shoot for your daily dozen of mindfulness practice.

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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: The daily routine that fixes your ability to focus | Amishi Jha - تعلم التحدث بالإنجليزية عبر الفيديو

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