Shadowing Practice: 10-Minute Guided Meditation: Self-Love | SELF - Learn English Speaking with Video
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Hi and welcome.
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My name is Manoj.
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I'm a meditation teacher and co-founder of Open.
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And welcome to today's meditation practice.
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What we're actually going to do is we're trying to generate feelings of kindness, acceptance, warmth and tenderness for ourself.
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And this is a very ancient practice.
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It's a 2,500 year old practice often referred to as metta meditation.
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So I'll invite you to settle into a comfortable position.
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You can lay down if you wish if that's most comfortable for you.
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You can even do this standing up if that feels good.
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But I love to do this seated.
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And as you sit, you may wish to lengthen your spine so it's upright and alert without being rigid or forced.
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You can place both your palms down on top of your thighs, or you can place them on top of each other and
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when you're ready let's take a deep breath in together in through the nose out through the mouth breathing in deeply
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and then as you open your mouth relax your shoulders Begin to just settle into your meditation today.
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You don't have to control your breathing.
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You don't have to force your mind to be quiet.
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Just take a moment as you settle into your practice to just notice that you have a body.
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This awareness of our body can allow us to feel more present with it.
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Notice any sounds that are around you.
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You don't have to wonder what they are or why they're here.
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Just notice that sounds come and go.
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And begin to notice your heart.
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And take a moment to remember that you have a heart.
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And that heart is breathing.
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And that heart is feeling.
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As you keep your awareness here, I'm going to invite you to begin to visualize an image of yourself.
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You can visualize yourself as you are right now.
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Or if it's helpful, you visualize yourself as a child.
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As you visualize yourself, mentally repeat these phrases. May I be happy.
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And as you repeat that phrase in your mind, see if you can bring to mind a time when you were happy.
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It's not important who was there or what happened.
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But really recollect the feeling of being happy.
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And then mentally keep repeating that phrase. May I be happy.
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And then repeat the phrase, may I be safe.
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And as you mentally repeat this phrase, remember a time when you felt safe
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and again the occasion of the people
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that were around you aren't as important as the feeling of safety may I be safe
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As you repeat this phrase, notice how it feels in your body.
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intention creating the feeling
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and offer yourself the phrase may I be healthy and this is your heartfelt wish
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to be healthy in the mind and healthy in the body.
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And you can bring to mind a time when you felt that way.
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And then repeat the phrase, may I live with ease.
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Remember a time when you lived with ease.
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Notice how this feels in your body.
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Thank you.
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As you systematically and mentally repeat these phrases, notice what is being felt in your body.
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And often this feeling that we are feeling is called Metta, loving kindness.
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It's an acceptance, it's a warm heartedness and it's a tenderness for ourselves.
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See if you can sink into that feeling for a few more moments.
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Thank you.
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And when you're ready, you can let go of this technique.
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And just notice how your body feels.
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and perhaps make an intention to take with you into the rest of your day
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the same quality of metta of loving kindness for ourself when you're ready you can very gently begin to open your eyes
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thank you for joining me today i'll see you again next time
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel B1 se basa en el vídeo “10-Minute Guided Meditation: Self-Love”. Las palabras que más se repiten: phrase, notice, feeling, repeat, visualize. Este vídeo tiene 57 frases y 638 palabras para practicar shadowing. La parte hablada dura 9:12. El hablante habla despacio, unas 69 palabras por minuto, así que hay tiempo para imitar cada sonido. El 84 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| phrase sustantivo | /ˈfɹeɪ̯z/ | frase |
| visualize verbo | /ˈvɪʒuəˌlaɪz/ | visualizar |
| mentally adverbio | /ˈmɛntəli/ | mentalmente |
| breathe verbo | /bɹiːð/ | respirar |
| kindness sustantivo | /ˈkaɪnd.nəs/ | amabilidad, bondad |
| tenderness sustantivo | /ˈtɛn.dɚ.nɪs/ | ternura, terneza |
| acceptance sustantivo | /əkˈsɛp.təns/ | aceptación |
| invite verbo | /ɪnˈvaɪt/ | invitar, convidar |
| heartfelt adjetivo | /ˈhɑːɹt.fɛlt/ | sentido, sincero |
| lengthen verbo | /ˈlɛŋθən/ | alargar, elongar |
| recollect verbo | /ɹɛkəˈlɛkt/ | rebobinar |
| systematically adverbio | /ˌsɪs.təˈmæt.ɪ.kli/ | sistemáticamente |
| thigh sustantivo | /θaɪ/ | muslo, muslamen |
| upright adjetivo | /ˈʌpɹaɪt/ | vertical, recto |
| warmth sustantivo | /wɔɹmθ/ | calidez |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| lie down verbo | echarse, tenderse |
| stand up verbo | levantarse, ponerse de pie |
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | being felt · is called |
| Present continuous am/is/are + -ing — algo que ocurre ahora o en estos días | we're trying · is breathing · is being |
| Obligación: must / have to / need to decir que algo es necesario | have to control · have to force · have to wonder |
| Futuro con “going to” be going to + verbo — un plan o algo que se ve venir | we're actually going to do · I'm going to invite |
Pronunciación a tener en cuenta
El hablante usa 14 contracciones y formas reducidas, como don't, you're, I'll. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: breathe /bɹiːð/, lengthen /ˈlɛŋθən/, thigh /θaɪ/, warmth /wɔɹmθ/
- Los sonidos de “sh” y “zh”: visualize /ˈvɪʒuəˌlaɪz/, meditation /mɛdɪˈteɪʃn̩/
Sonidos difíciles para hispanohablantes:
- /v/ — no es /b/: los dientes tocan el labio inferior: visualize /ˈvɪʒuəˌlaɪz/, invite /ɪnˈvaɪt/
- /z/ — sonora, no /s/: phrase /ˈfɹeɪ̯z/, visualize /ˈvɪʒuəˌlaɪz/
- /dʒ/ — no es la “y” ni la “ch”: rigid /ˈɹɪd͡ʒ.ɪd/, gently /ˈd͡ʒɛntli/, generate /ˈd͡ʒɛn.ə.ɹeɪt/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como phrase, visualize, mentally.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.