Pratique du Shadowing: How to Meditate as a Beginner - Meditation Guide for Beginners (animated) - Apprendre l'anglais à l'oral avec la vidéo
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74 phrases
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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Would you take it?
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Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory.
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Suppose, finally, that the pill is all natural and costs nothing.
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Now would you take it?
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The pill exists.
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It's called meditation.
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Meditation can sometimes seem very complicated and difficult to learn.
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However that shouldn't be the case.
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A lot of people think mediation is just for hippies or monks, but that's not true.
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It has nothing to do with religion or spiritual practice.
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Actually it has been scientifically proven to be the best exercise for keeping a healthy mind.
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It trains the brain as if gray matter were a bundle of muscles.
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You work those muscles and they get stronger.
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Just 10 minutes of meditation a day, can have huge physical and mental benefits.
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Today I'm going to teach you, exactly how to meditate and get those benefits.
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First: Pick a spot.
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Pick a quiet location, somewhere nobody will distract you.
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I simply use my room, because it's quiet and there are no distractions.
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If you live in a noisy environment, meditate early in the morning or before you hit the bed.
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Usually people are asleep and nobody will bother you.
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Now pick where you're going to sit: It can be on the chair, on the floor, on your bed..
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Wherever you can sit comfortably.
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I usually do it sitting on the floor, on a pillow.
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Second: Set a time Before you begin, you should decide how long you are going to meditate.
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Many seasoned meditators recommend twenty minute sessions a day.
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As a beginner, meditating every day is far more important than the amount of time per day.
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Try to aim for 5 minutes daily to begin, either when you wake up, or before you go to bed.
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It's way more beneficial to meditate for 5 minutes each day, than to meditate for 30 minutes once a week.
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Start small then slowly work your way up to 10 or even 20 minutes every day.
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Don't just decide how long you're going to meditate, but also set an alarm before you do.
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You want to avoid thinking about the time and checking your watch if those 5 minutes have passed.
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You will notice that during meditation, time seems to move slower than usual.
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Third: Posture.
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Some meditators say your legs should be on top of each other, in a lotus position.
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But for the beginners it's ok if you just criss cross them.
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Like this. Now whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
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Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other.
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You want to feel uplifted when you sit down to meditate.
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However it is still important that you are comfortable, relaxed, and your torso is balanced so that way, your spine supports all of your weight in a natural way.
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Rolling back your shoulders should help a bit.
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The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left, forming a cup shape.
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However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.
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Close your eyes.
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While it is very possible to meditate with eyes open, I don’t suggest it.
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As a beginner you might get distracted by any external visual stimulation that prevents you from focusing on calming your mind.
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Now after you're all set: Pick an anchor.
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An anchor is what you basically use to point your attention at.
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You want to bring your mind back to this anchor whenever it wanders and believe me, it will wander.
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You can focus on your breath, you can focus on a mantra, you can count to ten and then repeat.
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I personally love to follow my breath.
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Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
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Notice how the body moves with each inhalation and exhalation.
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Notice the movement of your body as you breathe.
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Observe your chest, shoulders, rib cage, and belly.
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Simply focus your attention on your breath without controlling its pace or intensity.
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When your mind wanders, which it will, simply bring your attention back to the anchor.
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You can also try counting your breaths.
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Count “one” as you take in the first breath, then “two” as you breathe out.
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Repeat this to the count of 10, then start again at one.
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When you notice your mind wandering simply return to your anchor.
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Count “one” again, and start over.
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It’s perfectly OK to not stay focused, we all do it.
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Many people worry whether or not they're doing the meditation right.
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You can't really do it wrong.
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Meditation is only a technique for relaxing your mind and body.
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Don't get upset with yourself if your mind is racing constantly.
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During meditation you will start thinking about what you should be doing, all your troubles and worried will pop up, you might even realize that you're hungry.
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The point of meditation is not to stop all thoughts, although that can happen.
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The goal is to notice them, acknowledge them and gently push them away.
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Basically: The whole game is just to notice when your mind is wandering and to come back to your breath, over and over and over...And when you do that, it is a bicep curl for your brain.
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Thanks for watching.
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If you enjoyed this video, please hit that like button, and make sure to share it will your friends or someone who can benefit from it.
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Meditation is one of the ways you can become better than yesterday.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B1 s’appuie sur la vidéo « How to Meditate as a Beginner - Meditation Guide for Beginners ». Les mots qui reviennent le plus souvent : meditation, meditate, breath, notice, anchor. Cette vidéo contient 74 phrases et 997 mots à répéter en shadowing. La partie parlée dure 6:12. Le locuteur parle à un rythme naturel d’environ 161 mots par minute, proche d’une conversation courante. 84 % 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 |
|---|---|---|
| meditate verbe | /ˈmɛ.dɪˌteɪt/ | méditer |
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| wander verbe | /ˈwɑndɚ/ | errer, vaguer |
| anchor nom | /ˈæŋ.kəː/ | ancre |
| pill nom | /pɪl/ | pilule, comprimé |
| beginner nom | /bəˈɡɪnɚ/ | débutant, débutante |
| spine nom | /spaɪn/ | colonne vertébrale, échine |
| distract verbe | /dɪˈstɹækt/ | distraire |
| relax verbe | /ɹɪˈlæks/ | relâcher |
| contentment nom | /kənˈtɛntmənt/ | contentement |
| inhalation nom | /ˌɪnhəˈleɪʃən/ | inhalation |
| scientifically adverbe | /ˌsaɪ.ənˈtɪfɪkli/ | scientifiquement |
| uplift verbe | /ʌpˈlɪft/ | élever, transcender |
| mantra nom | /ˈmɑn.tɹə/ | mantra |
| curl nom | /kɜɹl/ | boucle |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| pop up verbe | se pointer | |
| start over verbe | recommencer | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
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 | has been · have passed |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | has been scientifically proven · is balanced |
| Conseil avec « should » should + verbe — dire ce qu’il vaut mieux faire | should decide · should be · should help |
| Comparatifs -er than / more … than — comparer deux éléments | more important than · slower than · better than |
Prononciation à surveiller
Le locuteur utilise 11 contractions et formes réduites, comme you're, don't, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, empathy /ˈɛmpəθi/
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, mediation /ˌmiːdiˈeɪʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/
- Mots longs — placez bien l’accent: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, scientifically /ˌsaɪ.ənˈtɪfɪkli/, mediation /ˌmiːdiˈeɪʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, wherever /(h)wɛɹˈɛvɚ/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: whichever /wɪt͡ʃˈɛvɚ/, analogy /əˈnæləd͡ʒi/, gently /ˈd͡ʒɛntli/, cage /keɪd͡ʒ/, acknowledge /əkˈnɑ.lɪd͡ʒ/
- /r/ anglais — langue recourbée, sans frotter la gorge: breathe /bɹiːð/, distract /dɪˈstɹækt/, relax /ɹɪˈlæks/, mantra /ˈmɑn.tɹə/, curl /kɜɹl/
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 meditate, breathe, wander.
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.