Shadowing Practice: How To Meditate For Beginners - A Definitive Guide - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
115 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
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.
הורד אפליקציה
כל מה שאתה צריך כדי לדבר בשטף
הגיית AIציון לכל משפט
תרגול IPAשלוט בכל צליל
אוצר מיליםבנה את מאגר המילים שלך
משחק אוצר מיליםלמד תוך כדי משחק
אותו ערוץ
B26
Your Insomnia Is Not What You Think
Daily ConversationUniversity StudentsWorking Adults
B23
This Is How To Stay Motivated!
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
C11
How To Be Happy - THE TRUTH
Business EnglishUniversity 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
FOR YOU
המלץ על סרטון
B15
52 משפטים
How to Meditate 🙏🏼
American AccentBusiness EnglishDaily ConversationUniversity Students
B11
59 משפטים
A TRUE beginners guide to makeup
Daily ConversationWorking Adults
B16
116 משפטים
The ULTIMATE Guide to English Listening(Why You Understand Nothing & How to Fix It)
Daily ConversationHigh School StudentsUniversity Students
B11
164 משפטים
Beginner's Guide to the Gym | DO's and DON'Ts
Daily ConversationWorking Adults
B11
134 משפטים
Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene
American AccentDaily ConversationUniversity StudentsWorking Adults
B12
30 משפטים
Body Language Do's & Don'ts | Good Manners
Daily ConversationWorking Adults
C12
227 משפטים
How to Lock In and Actually Get Things Done | Andrew Huberman
Daily ConversationUniversity StudentsWorking Adults
![[B1] How to Love Yourself | Easy English Listening for Self-Care](https://img.youtube.com/vi/nqBwHh5tBvw/mqdefault.jpg)
B1111
67 משפטים
[B1] How to Love Yourself | Easy English Listening for Self-Care
Business EnglishDaily ConversationUniversity Students
C1143
9 משפטים
Is meditation the quietening of thought? | Krishnamurti
Daily ConversationUniversity StudentsWorking Adults
B27
243 משפטים
BEST Ways to Study Effectively | Scientifically Proven Study Techniques
Daily ConversationUniversity StudentsWorking Adults
B29
24 משפטים
Meditations: The Obstacle Is the Way
British AccentDaily ConversationUniversity StudentsWorking Adults
B12
95 משפטים
How to wake up feeling refreshed » 3 essentials
British AccentDaily ConversationUniversity StudentsWorking Adults
אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה B1 מבוסס על הסרטון “How To Meditate For Beginners - A Definitive Guide”. המילים שחוזרות הכי הרבה: meditate, meditation, focus, meditating, breath. בסרטון הזה יש 115 משפטים ו-1237 מילים לתרגול Shadowing. הדיבור נמשך 5:53. הדובר מדבר מהר, כ-210 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. 86% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| breathe פועל | /bɹiːð/ | נָשַׁם |
| mindfulness שם עצם | /ˈmaɪn(d)fʊlnəs/ | מיינדפולנס |
| habit שם עצם | /ˈhæb.ɪt/ | הֶרְגֵּל, מִנְהָג |
| exhale פועל | /ˌɛksˈheɪ̯l/ | נָשַׁף |
| inhale פועל | /ɪnˈheɪl/ | שָׁאַף |
| beginner שם עצם | /bəˈɡɪnɚ/ | מַתְחִיל, טִירוֹן |
| criticize פועל | /ˈkɹɪtɪsaɪz/ | ביקר |
| pause שם עצם | /pɔːz/ | אתנח |
| downwards תואר הפועל | /ˈdaʊnwɚdz/ | מַטָּה, לְמַטָּה |
| nostril שם עצם | /ˈnɒs.tɹɪl/ | נְחִיר |
| pretzel שם עצם | /ˈpɹɛt.səl/ | בייגלה, בֵּיְגָּלֶה |
| recite פועל | /ɹɪˈsaɪt/ | דִקְלֵם |
| wander פועל | /ˈwɑndɚ/ | שׁוֹטֵט, תָּעָה |
| distract פועל | /dɪˈstɹækt/ | הסיח את הדעת |
| thigh שם עצם | /θaɪ/ | יָרֵךְ |
Phrasal verbs שתשמעו
| מילה | הגייה | משמעות |
|---|---|---|
| wake up פועל | /ˌweɪk ˈʌp/ | התעורר |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- 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?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | is taken · is recommended · is actually considered |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | people who are · people who meditate |
| עצה עם “should” should + verb — לומר מה כדאי או מומלץ לעשות | should do · should I meditate · should I cook |
| פועל + -ing enjoy, keep, stop… + -ing — פעלים שמתחברים ל-ing אחריהם | start reaping · avoid meditating · start meditating |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-18 קיצורים וצורות מקוצרות, כמו you'll, I'm, I'll. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- הצלילים של “sh” ו-“zh”: meditation /mɛdɪˈteɪʃn̩/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, emotion /ɪˈməʊ.ʃən/
- מילים ארוכות — שימו לב להטעמה: meditative /ˈmɛdɪˌteɪtɪv/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, technically /ˈtɛk.nɪˌkəl.i/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: downwards /ˈdaʊnwɚdz/, wander /ˈwɑndɚ/, upwards /ˈʌpwɚdz/, awake /əˈweɪk/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: habit /ˈhæb.ɪt/, distract /dɪˈstɹækt/, relax /ɹɪˈlæks/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: breathe /bɹiːð/, criticize /ˈkɹɪtɪsaɪz/, alarm /əˈlɑɹm/, nostril /ˈnɒs.tɹɪl/, pretzel /ˈpɹɛt.səl/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו breathe, mindfulness, habit.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.