Pratique du Shadowing: Ajahn Brahm Guided Meditation 20min - Apprendre l'anglais à l'oral avec la vidéo
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84 phrases
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So now it's a beautiful time, we can just relax to the max
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and let go and just to see some peace and calmness in our own bodies and minds.
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So if you close your eyes.
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What Ajahn Chah always used to remind me and everybody else, we meditate to let go of things, not to attain things.
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So don't try and achieve something.
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Just so much.
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See how much you can unburden yourself. So let him go.
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So first of all we have to unburden ourselves with all these concerns of our physical body.
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the aches and the pains and discomforts So I usually begin by asking my legs as if they were different being.
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and ask them, "How are you legs?" And as soon as I ask the question, it's like a doctor saying,
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"How is your arm today when you've wounded it or broken a wrist or something?
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How's your wrist today?" As soon as you ask a question of yourself, you get a response.
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How are your legs?
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And you know whether they need some adjustment or not.
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is called the arising of mindfulness.
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focusing on where you wish to put it, so that your legs can be comfortable.
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Thank you.
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And once you have comforted your legs by just adjusting them this way or that way.
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Thank you.
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Then you look at your Bottom, your buttocks.
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How was I?
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and seeing if you can adjust your buttocks, your bottom, So they too can be comfortable.
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Thank you.
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It's better to fidget first then I have to fidget later.
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And then you feel your back If you're on a chair,
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you need to lean back Or if you're sitting on a cushion or a stool, do you want to straighten your back?
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But don't straighten it so it's so tense that you get pains later on.
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What I usually do is I stretch my back first of all.
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Because I see animals in the forest, even in Thailand in the jungle having a good stretch And then,
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it releases endorphins in the bloodstream, it feels good.
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It increases your immune enhances your immune system.
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And after I stretched my back, Then I let go.
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And I like I go to my shoulders Always.
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So single out the shoulders because people do have sore Shoulders.
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They have aches and pains.
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Because they're too tight, too tense.
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And I imagine those muscles in the shoulders like someone has been putting them apart.
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They've been strained and stretched and extended.
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And I imagine letting go of both ends of those muscles.
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So nothing is pulling them at all.
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that they go to a place of the Natural relaxation.
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Because I'm aware, I can actually feel that happening.
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I can feel...
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Just the muscles easing off.
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Then I go down to my hands just to make sure that they're comfortable because I noticed, and before I used to be that mindful of my body,
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my hands would always be fidgeting around.
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And I thought that was maybe a problem, but it was because I didn't care enough.
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to put my hands in a comfortable position.
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Once the hands were comfortable then back up to my shoulders and my neck.
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making sure the head was well balanced on top of the neck.
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Even do a few exercises to stretch this way and that way.
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until I find the optimum position by my neck.
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It's comfortable.
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It's like tuning a guitar or tuning the piano.
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just to balance it so it's just right. That eggs.
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Some movements of trial and error.
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and some awareness too, to find out the very best position. And then we go...
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From the neck up to the head.
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And especially the muscles around the eyes and the mouth.
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Because if you have, Any negative emotion, you can see that.
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because the muscles around the eyes and the mouth has tensed up in a certain fashion.
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Save your access muscles.
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No tiredness, tension anywhere. by the whole body.
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Relaxed.
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To the max.
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Getting very close to the end of the meditation now.
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Don't open your eyes yet.
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How do you feel?
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What is this?
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Little practice of letting go.
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I don't get in things but seeing how much you can let go of How does it affect your body?
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and the peace of your mind.
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Trying to get things, striving.
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leads to tightness and tension.
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Seeing how much you can let go of.
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This is wonderful sense. for putting down burdens.
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Letting go of concerns.
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Not being afraid of the future.
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the lightness of body. And the mind cleared.
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from obstacles in your future.
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and bad memories of the past.
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three So I'm now going to ring the gong.
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three times to end.
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this meditation session.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « Ajahn Brahm Guided Meditation 20min ». Les mots qui reviennent le plus souvent : muscles, comfortable, shoulders, legs, neck. Cette vidéo contient 84 phrases et 798 mots à répéter en shadowing. La partie parlée dure 19:38. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| fidget verbe | /ˈfɪd͡ʒ.ɪt/ | gigoter, remuer |
| tense nom | /tɛns/ | temps, temps verbal |
| ache verbe | /ˈeɪk/ | faire mal, avoir mal |
| buttock nom | /ˈbʌtək/ | fesse |
| wrist nom | /ɹɪst/ | poignet |
| adjust verbe | /əˈd͡ʒʌst/ | ajuster |
| immune adjectif | /ɪˈmjuːn/ | immun |
| bloodstream nom | /ˈblʌd.stɹɪim/ | afflux sanguin |
| calmness nom | /ˈkɑ(l)mnəs/ | calme |
| endorphin nom | /ɛnˈdɔ(ɹ)fɪn/ | endorphine |
| lightness nom | /ˈlaɪtnəs/ | légèreté |
| meditate verbe | /ˈmɛ.dɪˌteɪt/ | méditer |
| mindful adjectif | /ˈmaɪnd.fl̩/ | conscient |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
| tightness nom | étroitesse |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| find out verbe | découvrir, savoir |
| put down verbe | médire |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- How are your legs?
- Because I'm aware, I can actually feel that happening.
- Don't open your eyes yet.
- How do you feel?
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | you've wounded · have comforted · They've been strained |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is called · They've been strained |
Prononciation à surveiller
Le locuteur utilise 13 contractions et formes réduites, comme don't, I'm, they're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, cushion /ˈkʊʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: fidget /ˈfɪd͡ʒ.ɪt/, adjust /əˈd͡ʒʌst/, adjustment /əˈd͡ʒʌst.mənt/, jungle /ˈd͡ʒʌŋ.ɡ(ə)l/
- /r/ anglais — langue recourbée, sans frotter la gorge: straighten /ˈstɹeɪtn̩/, wrist /ɹɪst/, bloodstream /ˈblʌd.stɹɪim/, endorphin /ɛnˈdɔ(ɹ)fɪn/, relaxation /rᵻˌlækˈseɪ.ʃən/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme fidget, tense, ache.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.