Pratique du Shadowing: How To Meditate For Beginners - A Definitive Guide - Apprendre l'anglais à l'oral avec la vidéo
Choisissez un mode d'entraînement
Chaque mode ouvre une salle d'entraînement en plein écran.
115 phrases
Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.
1
Today we're going to talk about exactly how to meditate.
2
I'm going to go over everything from where to meditate,
3
what you should do with your body,
4
what you should do with your mind,
5
and even how long you should do it for,
6
so you can start reaping some of these benefits.
7
All of the information I'm giving you today is taken from a book
8
that is recommended by just about every meditation forum on the internet,
9
Mindfulness in Plain English.
10
Where should I meditate?
11
Technically, you can meditate anywhere you like because it is an exercise for the mind.
12
You can meditate sitting in a chair,
13
sitting on the floor, and even laying in bed.
14
However, there is an optimal way to meditate.
15
It's best to avoid meditating in bed because you tend to fall asleep.
16
Meditating on the floor with your back straight up is actually considered to be the most formal and beneficial way to meditate.
17
And this is because it keeps you wide awake and allows you to sit for long periods of time.
18
What do I do with my body?
19
The first thing you want to keep in mind when meditating is your feet.
20
A lot of well-seasoned meditators will preach about how your feet need to be on top of each other.
21
However, for the majority of people who are beginners,
22
it's perfectly fine to have them criss-crossed on top of each other like a pretzel.
23
Your arms are resting on your thighs,
24
your hands rest on top of each other and form a cup shape.
25
Your thumbs can touch, it's up to you.
26
What's important is that your arms feel relaxed.
27
Your back is straight and your head is completely level.
28
Your head is not tilted upwards or downwards, just forward in terms of what to do with your eyes.
29
You have an option of meditating with your eyes open or with your eyes closed.
30
However, for most beginners, I would recommend you to meditate with your eyes closed as it's easier to focus.
31
If you do choose to meditate with your eyes open,
32
do not focus your eyes on an object in front of you.
33
Instead, look into the distance.
34
How long should I meditate for?
35
Now, before you start your meditation session,
36
you'll want to set an alarm.
37
This is because time tends to feel a lot slower when you first start meditating.
38
So setting an alarm helps prevent a constant need to wonder about how much time is left in the session.
39
For first time meditators, I'd recommend you start with just 5 minutes on the clock.
40
As you make meditation into a daily practice and get more used to sitting in the meditative position,
41
for long periods of time,
42
you can increase the time.
43
Most people recommend meditating between 10 to 20 minutes.
44
What to do during meditation?
45
Here's where it gets tricky.
46
Now there are many different forms of meditation.
47
Some focus on the things around you,
48
some involve reciting words in your mind.
49
The one you'll be learning today is one of the most commonly taught forms of meditation and it's called Mindfulness Breathing Meditation.
50
It's very easy to learn and it's considered to be just as powerful and insightful as any other form of meditation.
51
The focus of breathing meditation is,
52
well, you guessed it, on your breath.
53
First, you want to make sure that you're breathing through your nose.
54
Then all you have to do is focus all of your attention on your breath.
55
Observe the way the air feels as it flows through your nostrils.
56
Observe the way your breath transitions from inhale to exhale.
57
Observe that little pause between those two actions.
58
Observe every single aspect about the way it feels.
59
Do not judge it.
60
Do not criticize it.
61
Simply observe.
62
What you'll quickly notice is that thoughts will start appearing in your mind and will distract you from this simple, simple task.
63
Oh, what should I cook for dinner?
64
Hmm, maybe I should order takeout instead.
65
Wait, I'm trying to lose weight, so I shouldn't.
66
Or should I?
67
When you notice your mind wandering like this,
68
simply pull the focus back to the breath.
69
This is how you train your mindfulness muscle.
70
Now, most people who meditate for the first time will find
71
it extremely hard to focus on just the breath for even a couple of seconds.
72
They'll find themselves lost in thought quite often.
73
This is totally normal, so don't criticize yourself if it happens,
74
which it probably will.
75
All you have to do is simply bring your attention back to your breathing.
76
A good trick
77
that I personally use to quickly bring my focus back is
78
to focus all of my attention on the little bridge between inhale and exhale.
79
That little pause where your body transitions during its act of breathing.
80
While meditating, try as hard as possible to avoid moving.
81
Itches and urges to fidget will arise throughout your meditation session.
82
This is normal.
83
This is to be expected.
84
Simply bring your focus back to your breath and the feeling will eventually go away.
85
And that's all there is to it.
86
It's a very simple exercise.
87
What's important to note is how often you work on it
88
and how much time you put into it by making it a habit.
89
You'll notice that you'll be able to have your entire focus on your breath for longer and longer periods of time.
90
Think of this as your mindfulness muscle getting stronger and stronger.
91
How often should I meditate?
92
In order to really start seeing the benefits of meditation,
93
you should meditate on a daily basis.
94
My routine is 10 minutes a day every single day when I wake up.
95
Some people like to do it twice a day like Arnold Schwarzenegger who does it 20 minutes a day
96
when he wakes up and 20 minutes right before he goes to bed goes to bed,
97
as long as you make it into a daily habit that is the most important factor.
98
When will I start seeing the benefits?
99
Well first of all you have to be doing it on a daily basis.
100
The length of each session also plays a part on how fast you see the benefits,
101
but ultimately it's hard to say because it really does differ from person to person.
102
Certain people are less mindful in general due to the way they were brought up,
103
so it'll take them a little bit longer to start seeing the benefits.
104
In my personal experience it took me about a month of meditating every single day before I noticed any benefit myself.
105
I found myself in a better mood overall and was less likely to get consumed by certain negative emotions.
106
As I continued the practice,
107
I noticed more and more benefits along the line.
108
And that's it guys.
109
Meditation is very simple.
110
It's just the act of making it into a daily habit that is hard.
111
If you guys have any more questions,
112
leave them in the comments below and I'll try to answer as many of them as possible.
113
Also, I'm planning on doing more Q&A videos in the future.
114
If you want to be featured or if you have something very urgent to ask me.
115
Send me a letter to the PO Box listed below and I'll pick the best ones to make a video about.
Télécharger l'application
Tout pour parler couramment
Prononciation IAChaque phrase notée
Phonétique (IPA)Maîtrisez chaque son
VocabulaireEnrichissez votre lexique
Jeu de vocabulaireApprenez en jouant
Même chaîne
B26
Your Insomnia Is Not What You Think
Daily ConversationUniversity StudentsWorking Adults
B113
A Glass Of Water (Animated Story Time)
Business EnglishUniversity StudentsWorking Adults
B23
The One Thing That Will Make Everyone Like You
Daily ConversationWorking Adults
B24
This Is How To Stay Motivated!
Daily ConversationUniversity StudentsWorking Adults
B23
Never Have Enough Time? Watch This
Business EnglishUniversity StudentsWorking Adults
B24
How To Find Your Passion
Business EnglishUniversity StudentsWorking Adults
B21
Stop Obsessing Over Your Crush
TeensDaily ConversationHigh School Students
C12
How To Be Happy - THE TRUTH
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Vidéo recommandée
B16
52 phrases
How to Meditate 🙏🏼
American AccentBusiness EnglishDaily ConversationUniversity Students
B11
59 phrases
A TRUE beginners guide to makeup
Daily ConversationWorking Adults
B16
116 phrases
The ULTIMATE Guide to English Listening(Why You Understand Nothing & How to Fix It)
Daily ConversationHigh School StudentsUniversity Students
B11
164 phrases
Beginner's Guide to the Gym | DO's and DON'Ts
Daily ConversationWorking Adults
B11
134 phrases
Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene
American AccentDaily ConversationUniversity StudentsWorking Adults
B217
24 phrases
Meditations: The Obstacle Is the Way
British AccentDaily ConversationUniversity StudentsWorking Adults
B12
30 phrases
Body Language Do's & Don'ts | Good Manners
Daily ConversationWorking Adults
B11
216 phrases
How To Practice Buddhism for Beginners and Westerners (Daily Practice)
Daily ConversationWorking Adults
C1143
9 phrases
Is meditation the quietening of thought? | Krishnamurti
Daily ConversationUniversity StudentsWorking Adults
B14
364 phrases
How To Sleep Better Every Night | English Podcast for Easy English Conversation | Learn English
Daily ConversationUniversity StudentsWorking Adults
B12
241 phrases
20 Minutes to Improve Your Speaking & Listening Skills
Business EnglishDaily ConversationHigh School Students
B15
48 phrases
How to Use Guided Meditation | Sister Peace (audio)
Business EnglishDaily ConversationUniversity Students
Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B1 s’appuie sur la vidéo « How To Meditate For Beginners - A Definitive Guide ». Les mots qui reviennent le plus souvent : meditate, meditation, focus, meditating, breath. Cette vidéo contient 115 phrases et 1237 mots à répéter en shadowing. La partie parlée dure 5:53. Le locuteur parle vite, environ 210 mots par minute : attendez-vous à des liaisons et à des sons réduits. 86 % 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 |
| observe verbe | /əbˈzɜːv/ | respecter, observer |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
| habit nom | /ˈhæb.ɪt/ | habitude |
| exhale verbe | /ˌɛksˈheɪ̯l/ | expirer |
| inhale verbe | /ɪnˈheɪl/ | inspirer, aspirer |
| beginner nom | /bəˈɡɪnɚ/ | débutant, débutante |
| criticize verbe | /ˈkɹɪtɪsaɪz/ | critiquer |
| pause nom | /pɔːz/ | pause |
| alarm nom | /əˈlɑɹm/ | alarme |
| fidget verbe | /ˈfɪd͡ʒ.ɪt/ | gigoter, remuer |
| insightful adjectif | /ɪnˈsaɪt.f(ə)l/ | perspicace |
| mindful adjectif | /ˈmaɪnd.fl̩/ | conscient |
| nostril nom | /ˈnɒs.tɹɪl/ | narine, (unformally) trou de nez |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| bring up verbe | élever | |
| go away verbe | partir, s'en aller |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Where should I meditate?
- What do I do with my body?
- How long should I meditate for?
- How often should I meditate?
- When will I start seeing the benefits?
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is taken · is recommended · is actually considered |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | people who are · people who meditate |
| Conseil avec « should » should + verbe — dire ce qu’il vaut mieux faire | should do · should I meditate · should I cook |
| Verbe + -ing enjoy, keep, stop… + -ing — les verbes suivis de la forme en -ing | start reaping · avoid meditating · start meditating |
Prononciation à surveiller
Le locuteur utilise 18 contractions et formes réduites, comme you'll, I'm, I'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, emotion /ɪˈməʊ.ʃən/
- Mots longs — placez bien l’accent: meditative /ˈmɛdɪˌteɪtɪv/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, technically /ˈtɛk.nɪˌkəl.i/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: habit /ˈhæb.ɪt/, exhale /ˌɛksˈheɪ̯l/, inhale /ɪnˈheɪl/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: fidget /ˈfɪd͡ʒ.ɪt/, preach /pɹit͡ʃ/, urge /ɜːd͡ʒ/, urgent /ˈɜː.d͡ʒənt/
- /r/ anglais — langue recourbée, sans frotter la gorge: breathe /bɹiːð/, criticize /ˈkɹɪtɪsaɪz/, alarm /əˈlɑɹm/, nostril /ˈnɒs.tɹɪl/, pretzel /ˈpɹɛt.səl/
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, observe.
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.