Shadowing-Übung: How to Quiet Your Mind (Without Trying) - Englisch Sprechen Lernen mit Video

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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,

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you know, just make everything work now.

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

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

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

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You have to just have to let it go.

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

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You see that?

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

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Whereas if you can let it sit and be with

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

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you come back into balance within yourself

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

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

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

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

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and they had to go through all these things

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

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It was kind of sucking them

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

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

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And it starts gripping him tighter and tighter.

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

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and the plant just released her.

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She fell right down through the floor.

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

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

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

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Took Ron a little bit more time.

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

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trying to fight it trying to fight your emotions

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and your mind with your mind is like being in

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

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and the more suffering we actually create for ourselves but

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if you can relax like they did in

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that movie in harry potter you realize

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

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but if you try to get to that point

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

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

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

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

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

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

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

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Like we experience emotions.

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That's not a bad thing.

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

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

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

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

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

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

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

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not necessarily listening to music, just being.

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Those are two things

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

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

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

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

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

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

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

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

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trying to make it clear with your hand

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

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

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The same is true with our mind.

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

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

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

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But think of that as the path.

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You have to go through that.

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

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that in order to get to the other side otherwise what

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happens is we start distracting ourselves we start engaging in behaviors

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that might be more destructive than anything to avoid experiencing

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

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So seeing this as the discomfort is actually the path.

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The obstacle is the way.

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

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in non -resistance, is what is needed.

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And knowing that, again, this too shall pass.

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It's not going to last forever.

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

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

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

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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.

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

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So I hope this video helps.

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

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And I hope it helps you too.

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So see you in the next video.

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Wortschatz und Sprechhinweise zu dieser Lektion

Diese Sprechübung auf Niveau B2 basiert auf dem Video „How to Quiet Your Mind“. Diese Wörter kommen am häufigsten vor: awareness, stillness, resisting. Dieses Video enthält 191 Sätze und 2309 Wörter zum Nachsprechen. Der gesprochene Teil dauert 15:32. Der Sprecher spricht gleichmäßig mit etwa 149 Wörtern pro Minute – ein angenehmes Tempo fürs Shadowing. 87 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also leicht zu verfolgen.

Wichtiger Wortschatz in diesem Video

Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:

Wort	Aussprache	Bedeutung
stillness Substantiv	/ˈstɪlnəs/	Stille
resist Verb	/ɹɪˈzɪst/	widerstreben, widerstehen
broaden Verb	[ˈbɹɔː.dn̩]	sich weiten
emotion Substantiv	/ɪˈməʊ.ʃən/	Gefühl, Empfindung f Emotion
equation Substantiv	/ɪˈkweɪ.ʒən/	Ausgleich, Gleichgewicht
dilute Verb	/daɪˈljuːt/	verdünnen
obstacle Substantiv	/ˈɑbstəkəl/	Hindernis, Hürde
spotlight Substantiv	/ˈspɒtˌlaɪt/	Scheinwerfer
concentrate Verb	/ˈkɑn.sən.tɹeɪt/	konzentrieren, sich konzentrieren
anxious Adjektiv	/ˈæŋkʃəs/	ängstlich, besorgt
potter Substantiv	/ˈpɑtɚ/	Töpfer, Töpferin
meddle Verb	/ˈmɛd.əl/	sich einmischen
overwhelm Verb	/ˌoʊ.vɚˈwɛlm/	überwältigen, übermannen
squirm Verb	/skwɝm/	sich winden
muddy Adjektiv	/ˈmʌdi/	schlammig, matschig

Phrasal Verbs, die du hören wirst

Wort	Aussprache	Bedeutung
calm down Verb		sich beruhigen
stress out Verb		stressen
turn up Verb		aufkreuzen, auftauchen
fall through Verb		fehlschlagen, scheitern
put off Verb		hinausschieben, hinauszögern
work out Verb	/ˌwɝk ˈaʊt/	ausrechnen

Sätze zum Wiederholen

Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:

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?

Aussprache, auf die du achten solltest

Der Sprecher verwendet 60 Kurzformen und abgeschwächte Formen, zum Beispiel you're, don't, I'm. Sprich sie in der kurzen Form, so wie du sie hörst.

Die „th“-Laute: strengthen /ˈstɹɛŋ(k)θən/, altogether /ɔl.tuˈɡɛð.ɚ/
Die Laute „sh“ und „zh“: emotion /ɪˈməʊ.ʃən/, equation /ɪˈkweɪ.ʒən/, anxious /ˈæŋkʃəs/, shine /ʃaɪn/, spaciousness /ˈspeɪ.ʃəs.nəs/
Lange Wörter – auf die Betonung achten: dissatisfy /dɪsˈsætɪsfaɪ/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, analogy /əˈnæləd͡ʒi/, emotionally /ɪˈməʊʃənəli/, altogether /ɔl.tuˈɡɛð.ɚ/

Laute, die Deutschsprachigen schwerfallen:

/w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): equation /ɪˈkweɪ.ʒən/, overwhelm /ˌoʊ.vɚˈwɛlm/, squirm /skwɝm/
Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: destructive /dɪˈstɹʌktɪv/, observe /əbˈzɜːv/
/æ/ — offener als „ä“: anxious /ˈæŋkʃəs/, dissatisfy /dɪsˈsætɪsfaɪ/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, distract /dɪˈstɹækt/, analogy /əˈnæləd͡ʒi/

So übst du mit diesem Video

Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
Sprich Satz für Satz in normaler Geschwindigkeit nach und wiederhole jeden, bis dein Rhythmus zum Sprecher passt.
Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie stillness, resist, broaden.

Was ist die Shadowing-Technik?

Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.

Shadowing-Technik: die vollständige Schritt-für-Schritt-Anleitung lesen →

Shadowing-Übung: How to Quiet Your Mind (Without Trying) - Englisch Sprechen Lernen mit Video

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