Pratique du Shadowing: Jay Shetty's Morning Routine - Apprendre l'anglais à l'oral avec la vidéo
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173 phrases
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A morning routine is critical in order to set yourself up for the day.
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It's the part of the day you control.
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Control it as well as you can to make it as effective as you can so that you feel rested,
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calm, ready and grounded for the day ahead.
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There are upgrades and updates in my morning routine.
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I focus on meditation, exercise, diet and sleep.
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If I can set myself up for a strong foundation, I'm ready to take on the day no matter what they come.
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Every day, every morning, I wake up at 4 a .m.
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No, I don't.
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Those days are long gone.
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I wake up around 6 to 6 .30 a .m on a weekday and around 7 or 8, if I'm lucky, on a weekend.
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If I could lie until noon on a weekend, I would definitely do it.
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I have experienced an incredible connection between sleep, exercise, diet, and meditation and here's how I think about it.
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I think about sleep as the core pillar of health.
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If you're trying to solve your health and wellbeing, the first thing you should try and fix is your sleep.
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And the reason I say that is because when you sleep well, you now don't crave foods that are quick sources of energy,
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but aren't really great for your health.
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So when I sleep poorly, I'm reaching for sugars for energy.
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I'm reaching for carbs and fats to make me feel better to get through the rest of the day.
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When I sleep really, really well, I'm naturally turning to veggies, proteins, healthier foods, because I don't need that extra energy from food.
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Now, when I sleep well, I also have energy to want to work out.
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And then when I go and work out and I'm eating well, I now feel better at the end of the day.
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And then I naturally feel tired.
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I'm really lucky.
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I don't snooze.
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I don't struggle to get out of bed in the morning.
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But if you are someone who struggles to do that, this is one of my favorite hacks.
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Record an alarm with your voice.
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Because, see, when you wake up in the morning, the first thing you hear in your mind is your voice
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that says go back to bed you're tired give yourself some more time
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so you've got a voice in your head that's talking to you anyway record an alarm clock
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so that when it goes off it's the opposite it's the voice
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that says i can't wait for today i'm grateful for today
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i'm excited for what i've got coming up today whatever it is
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that you want to program your mind to think of first
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thing in the morning instead of i'm tired go back to bed snooze
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i promise you it'll work give it a go i generally wake up without an alarm
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and I'll sleep between seven to eight hours any given night
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but if I have a really important meeting
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or something I can't miss then I will set an alarm as the latest backup I can wake up
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but I'm usually up well before that.
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My first thought of the day is be where your feet are.
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Everything is competing for my attention and
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so we're never where our feet are we are where our mind is and our mind is rarely present in the moment.
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I then brush my teeth.
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I I really hope everyone knows I brush my teeth.
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We're not going to show you everything.
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And I get into my morning meditation.
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I'll often start by just getting outdoors to just get some air and some light.
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When I lived as a monk, we practiced Surya Namaskar, which translates in English to sun salutations.
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It's the honoring of the sun.
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And so that practice of kickstarting this occasion rhythm has existed for hundreds of years now, if not more.
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Getting some fresh air, getting sunlight first thing in the morning is a beautiful way of really feeling like my day's beginning.
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I meditate for 90 minutes a day.
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It's broken down into breathwork, visualization and mantra.
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For me, breathing in the morning is a beautiful way to calm the body and calm the mind.
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I find visualization is a great way of rehearsing the day, especially if I have a big podcast.
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If I have an amazing guest coming on the show and I'm feeling a little nervous and anxious about it, I want to visualize meeting them.
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I want to visualize being present with them in the conversation.
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I'm not visualizing a perfect result.
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I'm visualizing the process and the practice of being present.
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And then finally, mantra.
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This is the repetition of sacred sound.
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This is the primary form of meditation in the East.
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And it's usually practiced on beads where you repeat the mantra on each bead.
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The mantra gives you a place to focus your attention and your senses are engaged.
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So you're touching the beads, you're hearing the sound, you're speaking the mantra.
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You might even light some incense so you have a beautiful scent.
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And so the best types of meditations engage all your senses.
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I still find it hard.
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I've been meditating for 90 to 120 minutes for 20 years now and it has got easier.
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But at the same time, it's still hard.
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There are still days when I am ready to get up after 17 minutes.
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And that's why breaking it up has become a really beautiful way of keeping that practice.
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Now, if you've never meditated before or you're new to meditation, please do not try and do 90 minutes to 120 minutes.
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Do not try this at home.
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It will ruin your experience of meditation.
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When I started and I was first trained in meditation, I started at 7 to 10 minutes,
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which I believe is the sweet spot the goal of meditation is not to have an empty mind
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which is often the misconception i think it's
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pretty much impossible to have an empty mind what it is to have one pointed attention
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this usually takes me up to 8am which is
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when i start my workout
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when i'm in la i'm doing strength training i do two days of push days two days of pull days
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and one day of a leg day today i was at prevail
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which is my friend ricky's gym everyone there's wonderful they're great energy and they're there to sweat.
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Workout number one was dips, single arm chest presses, ab roll outs.
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10. Good job.
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I remember when you did it.
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Cool.
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The second part of my workout was we did an incline barbell bench press, a cable tricep overhead extension, and then we did weighted V -ups.
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And then the third part of my workout, we did the weighted chain side planks.
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This is painful.
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It is so rough.
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Woo!
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And then we did 15 push -ups.
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Lock this one, lock it up, lock it up.
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Let's go.
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That's a chest, triceps and abs day.
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I used to believe that I could only work out when I had energy, and I realized it wasn't the case.
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Working out gave me more energy.
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It's why when I'm on the road, I sometimes end up eating more pizzas, fries, burgers, whatever else it may be, because I'm not working out,
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I'm feeling tired, I'm wanting energy, and then I'm turning towards those sources.
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So if it's midnight in London, I'm ordering a margarita pizza and fries and then regretting it the next day.
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Yeah, that's happened a few times.
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And in New York as well, I think, actually.
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That happens in New York.
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So we just got back from the gym.
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I showered up and now I'm about to walk you through my skincare routine.
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So we're going to start with a quick face rinse.
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And then now we've got Dr. Dennis Gross.
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This is a cleanser.
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I absolutely love this cleanser.
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You can lather it on.
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And then now, vitamin C serum.
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This is the thing that I think is actually giving me a really nice glow.
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I feel like a little baby when I do this to myself.
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And then this is the secret formula.
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Shout out to Haley Bieber, Rode.
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This Rode milk is unbelievable.
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So to finish it off, sunscreen, so important when you live in LA when I first moved here,
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I didn't realize just how much sun exposure there was.
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There we go.
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Oh, wait, and some lip balm.
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This is Lucas Papua's ointment, whatever that is.
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It's papaya, I think.
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All right, now I need to do my hair, so get out of it.
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So breakfast was something I struggled with for a very, very long time.
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I'd either end up feeling sluggish or bloated.
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I found out a few years ago through an allergy test
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that I have a slight allergy to oats
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and for a long time i was eating oatmeal in the morning
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and i would end up feeling bloated after
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that i then turned to protein shakes and sometimes i'd feel bloated after
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that i finally actually created my own protein shake with joe
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and the juice it's called the muscle up and i will have
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that every morning this has got double plant protein
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it's got some date puree for the perfect amount of sweetness got creatine in it
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and it's almond milk and ice and so that's it simple ingredients.
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This is my morning breakfast straight after working out and it tastes amazing.
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And I also get my turmeric shot and ginger shot.
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When you're Indian, turmeric and ginger are like staples in the kitchen and my mum's always on my case saying, have you had your turmeric today?
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Have you had your ginger today?
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But this is the turmeric.
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It's anti -inflammatory, great for digestion and ginger's the same.
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Keeps me, ginger's always made me feel like I've got a strong immunity when I'm taking a ginger shot every day.
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There we go.
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And before I start my work day, I'm going to have my Bio -Optimizer's Magnesium Breakthrough.
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This is incredible for sleep, it's incredible for healthy stress recovery, it supports muscle function,
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it's also really really helped the fact that I don't get bloated
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and I don't have to take like 20 pills a day to get what I need.
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This is incredible.
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I started to realize that I really sought connection in the morning.
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I really sought this desire to want to feel camaraderie, belonging and love in the morning
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And I find that connecting with some of my best friends can be one of my favorite ways to do that.
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And I think for me, it's become a non -negotiable to want to talk to my best mates two or three times a week.
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It's allowed me to feel really connected to my friends that I grew up around,
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especially since we all live in different time zones now and my life has changed drastically.
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Oh, what's up, Jesse?
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What's up?
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It's good to see you, man.
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Congrats.
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And so that's a really nice way of feeling grounded, feeling connected, feeling seen, heard and understood.
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and I find that makes me feel really confident throughout the rest of the day
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and it makes me feel like I'm not.
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catching up with my friends, but that they're actually living life with me.
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And that's my morning routine.
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I focus on meditation, exercise, diet, and sleep.
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That's meds.
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I think what we forget is that our days are full of so much unpredictability and uncertainty.
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My morning is pretty much the only thing I actually have control over.
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So if I can set myself up for a strong foundation, then I'm ready to take on the day no matter what may come.
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I hope you have an awesome day.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « Jay Shetty's Morning Routine ». Les mots qui reviennent le plus souvent : sleep, meditation, feeling, energy. Cette vidéo contient 173 phrases et 1972 mots à répéter en shadowing. La partie parlée dure 10:40. Le locuteur parle vite, environ 185 mots par minute : attendez-vous à des liaisons et à des sons réduits. Seuls 80 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| mantra nom | /ˈmɑn.tɹə/ | mantra |
| routine nom | /ɹuˈtin/ | routine |
| alarm nom | /əˈlɑɹm/ | alarme |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| ginger nom | /ˈd͡ʒɪnd͡ʒɚ/ | gingembre |
| connect verbe | /kəˈnɛkt/ | accoupler, connecter |
| naturally adverbe | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturellement |
| muscle nom | /ˈmʌs.əl/ | muscle |
| pizza nom | /ˈpi.tsə/ | pizza |
| engage verbe | /ɪnˈɡeɪd͡ʒ/ | attirer l'attention |
| shake verbe | /ˈʃeɪk/ | secouer, agiter |
| brush nom | /bɹʌʃ/ | brosse |
| fry verbe | /fɹaɪ/ | faire frire |
| allergy nom | /ˈæl.əɹ.d͡ʒi/ | allergie |
| extension nom | /ɪkˈstɛnʃən/ | extension |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
| end up verbe | se terminer, se finir | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| come up verbe | se montrer, sortir du bois | |
| find out verbe | découvrir, savoir | |
| get through verbe | /ɡɛt ˈθɹu/ | franchir |
| get up verbe | se lever | |
| go off verbe | exploser |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- It's the part of the day you control.
- We're not going to show you everything.
- I'm not visualizing a perfect result.
- I'd either end up feeling sluggish or bloated.
- Have you had your ginger today?
Prononciation à surveiller
Le locuteur utilise 63 contractions et formes réduites, comme I'm, don't, you're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, rhythm /ˈɹɪð.əm/, lather /ˈlæð.ɚ/
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, shake /ˈʃeɪk/, brush /bɹʌʃ/, extension /ɪkˈstɛnʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
- Mots longs — placez bien l’accent: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/, unbelievable /ˌʌnbɪˈliːvəbl̩/, uncertainty /ʌnˈsɜːtənti/, immunity /ɪˈmjuːnəti/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: overhead /ˈəʊvəˌhɛd/, rehearse /ɹɪˈhɝs/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: ginger /ˈd͡ʒɪnd͡ʒɚ/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, engage /ɪnˈɡeɪd͡ʒ/, allergy /ˈæl.əɹ.d͡ʒi/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/
- /r/ anglais — langue recourbée, sans frotter la gorge: mantra /ˈmɑn.tɹə/, routine /ɹuˈtin/, alarm /əˈlɑɹm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, brush /bɹʌʃ/
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 mantra, routine, alarm.
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.