Pratique du Shadowing: How to Deal With Your Negative Thoughts... | Buddhism In English - Apprendre l'anglais à l'oral avec la vidéo
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Namobuddhaya.
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Welcome and welcome back to another video.
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From today's video we're going to discuss about one of the major problems
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that we go through in our mind when it comes to the stress and anxiety.
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And that is the what -if scenarios, the catastrophizing of mind.
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Now this state of mind can affect for many people
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and they suffer a lot when these kind of thought patterns hit their mind, right?
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So what if scenarios are like, you imagine all the worst -case scenarios in your mind, like what if that happened to me?
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What if everything went wrong?
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What if they are cheating me?
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What if the people all around are up to no good?
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So we expect and we create these scenarios in our mind and we suffer in it.
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Okay and the brain, our brain is pretty good at creating these scenarios in our mind right.
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So that is why we need to learn how to deal with these kind of thoughts when they come into our mind.
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Not every time we get these kind of thoughts but when there are certain times,
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there are certain times that we get certain these kind of mental states
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and it's very painful and people suffer a lot in these kind of thought patterns.
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And this is where the Buddhist practice of mindfulness comes in handy.
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In Buddhist practice we call mindfulness as Sati.
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Sati is the bringing your mind to this present state and understanding the reality as it is.
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So when you understand the true nature of reality, when you understand that everything,
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every experience every mental state has one intrinsic nature and
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that is changing every mental state every experience is subjected to changing right
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but before doing that there are certain things that we need to understand
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and we need to think
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and practice to deal with these kind of catastrophizing thoughts right these what -if scenarios first thing is
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that first thing the first practice we need mindfulness to understand this because we need to catch this thought, right?
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Without you catching this thought and understanding and realizing this thought, you cannot do anything, right?
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You cannot deal with anything that you don't understand about.
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So the first step is to know that you're in a state of the mental state of catastrophizing, right?
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What if scenarios.
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So the first step is to understand and challenge your thought, right?
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How to challenge your thoughts.
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Now, in this practice, we need mindfulness.
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First, we need to catch this thought, right?
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And understand as it is.
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And then ask the question from yourself that,
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is this the reality or is this just another distortion of my mind about the reality of the life, right?
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Because the mind and our brain can distort the reality in many ways.
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It can create many scenarios.
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But in reality, the problem is very, very little.
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Sometimes there is no problem.
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I've seen this a lot of times in mind, that when we don't have much things to worry about.
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When the life goes smoothly, we worry about even about the little things in life okay
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so that is why first we need to understand is this reality
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or is this another distortion of my mind about the reality right
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when you understand this when you come to this present moment
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and understand what reality is then you find
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that there are very few things that we need to worry about and many things, right?
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99 % of what we go through is just another distortion of our mind, right?
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So challenging your thought is very important when you deal with these kinds of mental states.
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And once you understand the reality, now then you can ask from yourself that what can I do about it?
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Is there anything that is under my control that I can take some actions to change this state?
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Right?
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And then you understand that there are certain things in life
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that are under your control and that are not under your control, that are out of your control.
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So then you have to realize that the things
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that are under your control is totally worth worrying
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and totally take worth taking actions and the things
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that are not under your control we don't have anything to do about it and also we can't change that state.
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So what we can do is we can accept it, right?
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Once you realize the reality, one thing that you can do is to understand what is in your control and what is not in your control.
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And that is the next thing that you have to do.
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And once you understand the present state of mind, now you can add a little mindful practice to your life, right?
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Such as breathing meditation, right?
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A mindful in -breath and out -breath will help you to relieve your stress.
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This is something the Buddha introduced us to do and Buddha emphasizes to do to stop the chattering of your mind,
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to stop this restlessness of your mind.
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Because once you're in these kind of mental states, one thing that happens to your mind is you become restless.
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So a mindful breathing practice will help you to relieve the anxiety
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and relieve the stress from your mind and become more peaceful and calm.
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And there's another practice that you can do, and this is not directly mentioned in Buddhism,
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but you can set a time to worry about things, right?
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So what you have to do when the worryings and
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when these regrets and these kind of thought patterns come into your mind, say to yourself, okay, wait,
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there is a time in my day to worry about these things.
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So wait until that.
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I will wait until that and when that time comes, I will do my worrying, I will do my regretting.
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So what you do, you set an alarm to yourself that I will worry in the future.
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So then set a maybe time period during the day that you sit down and think,
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okay, what is there in my mind and in my life to worry about, right?
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And to check the reality and then you spend a good time and you don't spend that time worrying and regretting.
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You spend that time analyzing and not overthinking but analyzing
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and realizing about the reality of the life
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and the present state of life so
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that you find there are very few things to worry about in life
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and all the other things that our mind has created inside our mind are just nothing but distortions of reality.
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So these are the few practices that you can add to your life.
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Whenever you get these kind of thought patterns, practicing these tips will help you to ease up your mental state.
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So practice this and make your mind peaceful and calm.
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Namo Buddhahaya.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « How to Deal With Your Negative Thoughts.. ». Les mots qui reviennent le plus souvent : reality, practice, scenarios, worry, mental. Cette vidéo contient 91 phrases et 1153 mots à répéter en shadowing. La partie parlée dure 7:37. Le locuteur parle à un rythme naturel d’environ 151 mots par minute, proche d’une conversation courante. 92 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc facile à suivre. 21 de ses 91 phrases sont des questions : un bon entraînement pour l’intonation interrogative et les réponses courtes.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| scenario nom | /sɪˈnɛəɹioʊ/ | scénario |
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| distortion nom | /dɪsˈtɔːʃən/ | distorsion |
| suffer verbe | /ˈsʌfɚ/ | souffrir |
| regret verbe | /ɹɪˈɡɹɛt/ | regretter |
| distress nom | /dɪˈstɹɛs/ | détresse |
| relieve verbe | /ɹɪˈliːv/ | soulager |
| anxiety nom | /æŋˈzaɪ.əti/ | anxiété, inquiétude |
| analyze verbe | /ˈæn.əˌlaɪz/ | analyser |
| introduce verbe | /ˌɪntɹəˈdus/ | présenter |
| ease verbe | /iz/ | abaisser, abréger |
| painful adjectif | /ˈpeɪn.fl̩/ | douloureux |
| alarm nom | /əˈlɑɹm/ | alarme |
| worrying adjectif | /ˈwʌɹi.ɪŋ/ | inquiétant, préoccupant |
| cheat verbe | /ˈt͡ʃiːt/ | tricher |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| go through verbe | traverser |
| sit down verbe | s'asseoir |
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 | I've seen · has created |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is subjected · is not directly mentioned |
Prononciation à surveiller
Le locuteur utilise 9 contractions et formes réduites, comme don't, you're, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, smoothly /ˈsmuːðli/
- Les sons « sh » et « zh »: distortion /dɪsˈtɔːʃən/, meditation /mɛdɪˈteɪʃn̩/
- Mots longs — placez bien l’accent: anxiety /æŋˈzaɪ.əti/, catastrophize /kəˈtæstɹəfaɪz/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: cheat /ˈt͡ʃiːt/, chatter /ˈt͡ʃætɚ/
- /r/ anglais — langue recourbée, sans frotter la gorge: scenario /sɪˈnɛəɹioʊ/, breathe /bɹiːð/, regret /ɹɪˈɡɹɛt/, distress /dɪˈstɹɛs/, relieve /ɹɪˈliːv/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme scenario, breathe, distortion.
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.