Shadowing-Übung: How to Tap into Your Awareness | Yongey Mingyur Rinpoche | TED - Englisch Sprechen Lernen mit YouTube
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Meditation So I would like to discuss about meditation.
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Meditation So I would like to discuss about meditation.
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But first of all, I'd like to ask you a very simple question.
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Can you see my hand?
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Yes, raise your hand.
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OK, can you hear me?
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Yes?
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Great.
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That is meditation. So finish.
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My tattoo is finished.
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Of course, I'm just kidding.
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But in a way, that is true.
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Why?
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What we call the essence of meditation is awareness.
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And what is awareness knows what you're thinking, feeling, doing, seeing, hearing.
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That's all.
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So actually, meditation is very easy.
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But many people found it difficult.
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Why?
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There are true misunderstandings about meditation.
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So the first is, many people think meditation means think of nothing.
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Stop thinking.
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Concentration.
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I'm meditating.
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Keep quiet.
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So the more when you try to stop thinking, What happens?
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You will think more.
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So we will do a small experiment, OK?
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Now, please don't think about pizza.
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No pizza?
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No pizza?
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What happened?
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Did you think about pizza or ...
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No?
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Yes, raise your hand.
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I know.
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So, actually, we don't need to stop thinking.
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We just need to connect with awareness.
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And another misunderstanding about meditation is what we call bleasing out,
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looking for peace, calm, joy, relax.
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The more you feel relaxed,
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then peace, calm, joy, relax, and run away.
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So let me share you my own experience.
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When I was young, I had panic attacks.
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Although I was born in the right middle of the Himalayan mountain,
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the area, the village, wonderful,
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but panic followed me as like shadow.
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And I have so much fear for strangers.
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I cannot go out and meet people.
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And a lot of storms in the Himalaya mountains, thunderstorms, snowstorms.
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These storms drive me crazy.
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And when I was nine years old,
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I asked my father to teach me meditation.
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Luckily, he was a great meditation teacher.
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And the first thing, what he said is,
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don't try to fight with panic.
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Don't try to get rid of panic.
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And actually, he said, you don't have to.
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Why?
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Awareness is like sky in the mountain,
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and the panic is like storm in the mountain, like clouds.
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And no matter how strong storm is,
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it doesn't change the nature of the sky.
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So sky is always present, pure, calm.
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Similarly, our fundamental quality of mind,
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awareness, is always present, pure, calm.
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But the problem is we don't know how to connect with awareness.
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What we see, only thought, emotion, that's all.
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So he said there are three steps of practice to connect with awareness.
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The first one, we have to use an object,
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support, to connect with awareness.
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So this is one of my first meditation techniques,
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what I learned from my father.
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So you can join and you can relax your muscles in your body.
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If you cannot relax, also OK, it's allowed.
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And close your eyes, and please listen to sound.
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And when you hear the sound through ear and mind together, that is the meditation.
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And let pane come and go,
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let pizza come and go.
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And maybe two pizzas, three pizzas, ten pizzas.
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As long as you remember the sound, you can have pizza.
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Okay, how was it?
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Did you hear the sound?
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Yes, raise your hand.
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Great.
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That is the meditation.
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Very easy.
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Just hear, that's all.
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You don't have to do anything.
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So a pene comes, let pene come and go,
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don't care, just listen to sound.
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Monkey mind comes, blah, blah,
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blah, blah, blah, blah, blah,
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blah, blah, blah, blah, blah, blah.
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Let it come and go, just listen to sound. So I did that.
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But I have a big problem.
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The problem is lazy.
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I'm a lazy boy.
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I love the idea of meditation,
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but I don't like the practice of meditation.
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So on and off like that for five years,
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when I was 13 years old,
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in India, there's traditional three-year retreat going to start.
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I thought I should join this because good for my laziness.
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And I joined.
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The first month, wonderful, not lazy.
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Second month, lazy comeback.
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Now what happened, my lazy and my panic,
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they too become good friends.
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The life in the retreat became disaster.
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And I thought I should leave.
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But I feel embarrassed to leave because I told all my childhood friends that I can do the retreat, you know.
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I don't want to lose my face.
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But if I stay, almost three years to go,
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then I thought, what should I do?
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In the end, I decided to learn how to live with panic.
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So now we have this second step, what we call ...
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Actually, we can meditate everywhere, anytime, with anything.
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So you can meditate with a panic.
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How do you do that?
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Just like listen to sound,
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when you listen to sound,
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sound becomes support for your meditation.
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Now you can watch panic.
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If you see the panic, great.
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What we call, when you see the river,
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you're out of the river.
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When you see the mountain,
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you're out of the mountain.
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So now awareness becomes more than panic,
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more than depression, stress, monkey mind, whatever.
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Let them come, let them go.
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So that is the first benefit.
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And second benefit, what we call wisdom comes.
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So when you look at the panic,
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panic is not solid stone anymore.
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Panic becomes pieces.
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Sensation here, frightened image, voice, background belief.
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And if you take one of these away, you cannot find panic.
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So what I call panic becomes like shaving foam,
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looks like a piece of rock,
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but inside full of bubbles.
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Then three, what I call this is acceptance, like self-kind, self-love, self-compassion.
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You let panic come and go,
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that's really acceptance, isn't it?
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So three in one, awareness, love and compassion, wisdom.
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Sometimes what I call buy one, get two free.
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Big deal, right?
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And all this because of panic.
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So now panic becomes your teacher, your best friend.
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So I did this practice,
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and in the end, me and my panic become very good friends.
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And a few weeks later, panic is gone.
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I miss my friend.
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And I finished my retreat.
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My retreat went very well.
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And after that, I was very eager to share this wonderful technique to the world.
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So I taught meditation in many places,
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wrote a few books, became a bestseller,
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and then students, and became abbot of a few monasteries.
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And what happened?
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A kind of new ego emerged within me.
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I thought, oh, I have to watch out this.
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Then I decided to do something very special,
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what we call wandering retreat,
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meaning you left everything behind,
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go on the street with nothing.
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So I decided to do that in 2011.
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I left my monastery, my student,
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my wonderful cozy bed, everything,
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and go on the street with only a few thousand Indian rupees.
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And that finished within a few weeks.
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that I have to bake food.
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And I got food poisoning.
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Vomiting, diarrhea, I'm alone on the street.
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Now I'm going to die.
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Then I thought, what should I do?
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So now we have the third step,
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what we call open awareness meditation.
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Awareness be with itself.
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Sky be with itself.
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Now no need to have support.
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Just be awareness itself.
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So I did that practice.
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Then what happened?
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My body became decaying.
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I cannot see, I cannot hear.
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But my mind became so present, beyond, free.
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And I was in that state for a few hours.
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Luckily, I didn't die.
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I come back.
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So when I come back,
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the street becomes like my home.
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When I look at the tree,
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the tree becomes like a tree of love.
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and wind blows to my face, become joyful experience.
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And the rest of my retreat went very well.
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I learned a lot from my retreat.
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So I like to share this open awareness meditation,
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but it is very difficult to explain.
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But I want to do something drama.
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And this is what I learned from my father.
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So what we call this mala is the crazy monkey mind,
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bala bala bala yara yara.
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And the open awareness meditation means you don't have to do anything.
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Just be.
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That's all.
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And you don't need to meditate the sense of presence,
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being, but not lost. Be free, be present.
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Thank you very much.
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Kontext & Hintergrund
Yongey Mingyur Rinpoche ist ein renommierter Lehrer der Achtsamkeit und Meditation, der in einem TED-Talk grundlegende Konzepte dieser Praktiken diskutiert. In seinem Vortrag beleuchtet er, was Achtsamkeit wirklich bedeutet und welche Missverständnisse oft damit verbunden sind. Während er humorvoll und einladend ist, bringt er ernsthafte Anliegen zur Sprache, die besonders für Lernende der englischen Sprache von Bedeutung sein können. Seine persönlichen Erfahrungen mit Panikattacken und der Meditationspraxis bieten praktische Einblicke, die helfen, sich mit der eigenen Wahrnehmung auseinanderzusetzen und diese zu nutzen, um besser zu kommunizieren und zu lernen.
Top 5 Phrasen für die tägliche Kommunikation
- „Kannst du meine Hand sehen?“ – Diese Frage fördert die Interaktion und Achtsamkeit im Gespräch.
- „Kannst du mich hören?“ – Eine einfache, aber effektive Möglichkeit, die Aufmerksamkeit zu überprüfen.
- „Wir brauchen nicht zu versuchen, Gedanken zu stoppen.“ – Ein wichtiger Punkt, der zeigt, dass es darum geht, die Gedanken zu beobachten, anstatt sie zu bekämpfen.
- „Lass uns eine kleine Erfahrung machen.“ – Diese Einladung fördert ein aktives Engagement im Gespräch.
- „Achtsamkeit ist wie der Himmel in den Bergen.“ – Eine poetische Metapher, die helfen kann, das Konzept der Achtsamkeit zu verstehen und im Alltag anzuwenden.
Schritt-für-Schritt Shadowing-Anleitung
Um die Fähigkeiten im shadowspeak zu verbessern, ist es wichtig, die Inhalte und den Kontext des Videos zu berücksichtigen. Hier ist eine Schritt-für-Schritt-Anleitung zur Verbesserung Ihrer Englischkenntnisse durch die Verwendung dieser Techniken mit Inhalten wie diesem TED-Talk:
- Vorbereitung: Sehen Sie sich das Video mehrmals an, um den Inhalt und den Vortragenden zu verstehen. Achten Sie dabei besonders auf die Mimik und Gestik von Yongey Mingyur Rinpoche, da dies wichtige Hinweise auf den emotionalen Gehalt seiner Worte gibt.
- Shadowing-Übung: Wählen Sie kurze Abschnitte aus dem Vortrag und wiederholen Sie sie im Einklang mit dem Sprecher. Konzentrieren Sie sich darauf, sowohl die Intonation als auch das Tempo nachzuahmen, um die Sprachmelodie und den Ausdruck zu verinnerlichen.
- Reflexion: Nach der Shadowing-Übung schreiben Sie die bedeutendsten Phrasen auf, die Sie gelernt haben. Versuchen Sie, diese Phrasen in Ihren eigenen Gesprächen zu verwenden.
- Achtsamkeit integrieren: Nutzen Sie die Achtsamkeitspraktiken aus dem Video, um Ihre Fähigkeit, im Moment präsent zu sein, zu verbessern. Dies wird Ihnen helfen, selbstbewusster mit Ihrer Stimme und Kommunikation umzugehen.
- Wiederholung und Vertiefung: Praktizieren Sie regelmäßig und kombinieren Sie Ihre Shadowing-Übungen mit anderen Lernmethoden, um Ihre Fähigkeiten kontinuierlich zu verbessern.
Durch konsequente Praxis, die sich auf shadowspeak konzentriert, können Lernende effektiv ihr Vokabular erweitern und ihre Sprechfähigkeiten im Englisch verbessern. Dies ist eine hervorragende Methode, um durch das Lernen mit YouTube Ihre Englischkenntnisse zu vertiefen und die eigene Sprachkompetenz zu steigern.
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.
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