Shadowing Practice: Thinking Too Much About The Past? This One Strategy Can Help - Learn English Speaking with Video

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87 משפטים
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There are two things that can stop you from enjoying the present moment.
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Ruminating about your past and worrying about your future.
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Do you find yourself thinking about things you could have done differently or things that could go wrong?
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Staying present isn't easy, especially when you've been through trauma or struggle with anxiety.
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Practicing mindfulness can help you live a more fulfilled, happy life by being totally in the moment and stopping your mind from wondering.
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Now I know what you're thinking.
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Sigh, you can't just rewire your brain.
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Actually, according to researchers Davis and Hayes, your brain can rewire itself when you have a new experience.
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Because of something known as neuroplasticity, you can change the structure of your brain by practicing new habits, like mindfulness, regularly.
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So why should you worry about being present and mindful?
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Here are four reasons why mindfulness can be your superpower.
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Let's go!
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1. Psychological Flexibility According to Davis and Hayes, when you take a step back and notice your thoughts in an objective way,
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you can temporarily deactivate neural pathways that were formed from your past experiences.
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As a result, you'll have more psychological flexibility
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and can respond based on what is happening in the moment
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instead of automatically reacting the same way you have in the past.
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By using mindfulness, you can adapt to the situation you're in.
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In fact, according to an article published in the Journal of Psychotherapy,
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mindfulness mediation activates parts of the brain that helps with adapting to high stress situations.
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Let's use an example.
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Sarah is having a disagreement with her partner.
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Her first instinct is to get angry and defensive because in the past, arguments with her ex always got heated quickly.
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Instead of automatically reacting, she takes a few deep breaths, becomes aware of her thoughts, and notices how they are affecting her emotions.
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She brings her attention back to a partner to focus on what they're saying.
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This time, Sarah listens intently and responds calmly.
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Because Sarah is practicing mindfulness, she can communicate better, remain present, and regulate her emotions.
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Sarah's situation is just one example of how mindfulness can improve communication in relationships.
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According to an article published in the academic journal Psychotherapy, people who scored higher in mindfulness are more satisfied with their relationships,
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better at dealing with conflict, and more empathetic.
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They also have less anxiety and anger doing an argument, allowing them to respond compassionately instead of getting caught up in their emotions.
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Number two, stopping the avoidance cycle.
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If you've ever been through a traumatic experience, you might be familiar with the rebound effect.
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This is when you try to suppress a thought or avoid a situation, but the thought comes back frequently and more intrusively.
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The rebound effect leads to a behavioral loop where you try harder and harder to avoid the thought or situation and BAM!
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It comes back stronger each time.
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A study by Follett and colleagues suggest that mindfulness is beneficial in trauma therapy
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because it helps clients let go of fear and acknowledge their thoughts instead of suppressing them, which stops the avoidance behavioral loop.
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According to researchers Goodman and Calderon, one technique that is suggested for clients in trauma therapy is repeatedly thinking about an image
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that brings them comfort as they go about their day like your pet
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or the sun Whatever comforts you by continuously focusing on an image that relaxes them in a traumatic scenario
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They can increase feelings of safety and decrease negative arousal number three Hakuna Matata
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Raise your hand if you've ever been insanely anxious while sitting around doing absolutely nothing.
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Oh Wow a lot of us According to a paper published in the Akhomatic Journal Mindfulness,
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practicing mindfulness has been shown to reduce habitual worrying and test anxiety.
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There are two main characteristics of mindfulness, accepting and observing the thought without judgment and redirecting your attention from the thoughts.
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When we practice mindfulness, it can address habitual worrying by stopping thoughts about the past or future, which leaves us in the present.
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James is sitting at his desk about to take an exam.
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He's feeling extremely nervous and has all sorts of anxious thoughts running through his mind.
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What if I fail?
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I won't get a good mark in this course.
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I won't be able to get into the college I want.
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And I'll never be able to have a successful career.
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He notices these thoughts
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and decides to do a mindfulness exercise from psychologist Dr. Lillian Najad called Thoughts as Clouds in the Sky.
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He imagines all his negative thoughts as clouds floating in the sky, just passing by.
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He doesn't react or judge them at all.
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He just observes them and accepts that they are there without believing them or taking them to heart.
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He doesn't try to control or change them.
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He puts a distance between himself and his anxious thoughts instead of trying to identify with them.
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Then, he focuses on his immediate surroundings the desk in front of him, the feeling of his chair against his back, and the sound of his classmates talking.
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After a few moments, James feels relaxed, present, and ready to tackle the exam.
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Could this technique help you in an anxious situation in your life?
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Let us know in the comments.
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Number 4.
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Mindful Relating in Relationships.
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Have you ever had a partner do something that, in your opinion, is weird.
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Sai had a partner that would keep their batteries in the fridge.
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The first time he saw this, Sai was stunned.
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But this was normal to the partner.
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Mindful relating is a technique you can use to form deeper relationships and understand where your partner is coming from.
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To practice, therapist Lee Tremaine recommends that you try to remain focused on the conversation
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and keep bringing your attention back to it when your mind wanders.
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You might notice yourself getting distracted by self-conscious thoughts.
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Do they like me?
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Am I saying the right thing?
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Maybe your attention drifts to all the things on your to-do list for that day.
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Notice when this happens so you can direct all your attention back to the present moment.
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Focus on the person's body language, the emotions they're expressing, and the connection you feel to them.
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The more you practice mindfulness, the better you will get at it, and the more you will benefit.
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It's okay if it's hard at first.
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Do you struggle with staying present?
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How do you practice mindfulness in your own life?
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Share your thoughts in the comment section below.
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If you want to learn more about techniques that improve mental health, don't forget to subscribe to Psych2Go and hit the like button.
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Thanks for watching!
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Until next time!

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אוצר מילים והערות הגייה לשיעור הזה

שיעור הדיבור הזה ברמה B2 מבוסס על הסרטון “Thinking Too Much About The Past? This One Strategy Can Help”. המילים שחוזרות הכי הרבה: mindfulness, present, partner, situation, notice. בסרטון הזה יש 87 משפטים ו-1127 מילים לתרגול Shadowing. הדיבור נמשך 6:42. הדובר מדבר בקצב טבעי של כ-168 מילים בדקה, קרוב לשיחה יומיומית. רק 81% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית, כך שאוצר המילים מאתגר.

אוצר מילים מרכזי בסרטון הזה

15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:

מילההגייהמשמעות
mindfulness שם עצם/ˈmaɪn(d)fʊlnəs/מיינדפולנס
anxious שם תואר/ˈæŋkʃəs/חָרֵד
emotion שם עצם/ɪˈməʊ.ʃən/רֶגֶשׁ
trauma שם עצם/ˈtɹɔm.ə/טְרָאוּמָה
flexibility שם עצם/ˌflɛksɪˈbɪlɪti/גְּמִישׁוּת
classmate שם עצם/ˈklæs.meɪt/חָבֵר לַכִּתָּה
superpower שם עצםמַעֲצָמָה
disagreement שם עצם/dɪsəˈɡɹiːmənt/מחלוקת, מַחְלֹקֶת
wander פועל/ˈwɑndɚ/שׁוֹטֵט, תָּעָה
distract פועל/dɪˈstɹækt/הסיח את הדעת
surroundings שם עצם/səˈɹaʊndɪŋz/סְבִיבָה
psychologist שם עצם/ˌsaɪˈkɑl.ə.d͡ʒɪst/פְּסִיכוֹלוֹג, פסיכולוגית
instinct שם עצם/ˈɪn.stɪŋkt/אִינְסְטִינְקְט, יֵצֶר
fulfill פועל/fʊlˈfɪl/קִיֵּם
float פועל/fləʊt/צָף

Phrasal verbs שתשמעו

מילהמשמעות
come back פועלשָׁב

משפטים שכדאי לחזור עליהם

משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:

  • Sigh, you can't just rewire your brain.
  • What if I fail?
  • Am I saying the right thing?
  • Do you struggle with staying present?
  • How do you practice mindfulness in your own life?

דקדוק בסרטון הזה

המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:

מבנהבסרטון
הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיוyou've been · you've ever been · has been shown
סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולהwere formed · is suggested · has been shown

הגייה ששווה לשים לב אליה

הדובר משתמש ב-16 קיצורים וצורות מקוצרות, כמו you've, doesn't, they're. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.

  • הצלילים של “th”: empathetic /ˌɛmpəˈθɛtɪk/, pathway /ˈpæθˌweɪ/, therapist /ˈθɛɹəpɪst/
  • הצלילים של “sh” ו-“zh”: anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, mediation /ˌmiːdiˈeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conscious /ˈkɑn.ʃəs/
  • מילים ארוכות — שימו לב להטעמה: habitual /həˈbɪ.t͡ʃʊ.əl/, behavioral /bɪˈheɪvjəɹəl/, flexibility /ˌflɛksɪˈbɪlɪti/, deactivate /ˌdiːˈæktɪveɪt/, empathetic /ˌɛmpəˈθɛtɪk/

צלילים שדוברי עברית מתקשים בהם:

  • /w/ — שפתיים מעוגלות, לא /v/: rewire /ɹiːˈwaɪə(ɹ)/, wander /ˈwɑndɚ/, pathway /ˈpæθˌweɪ/
  • /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: anxious /ˈæŋkʃəs/, react /ɹiːˈækt/, traumatic /tɹɔˈmætɪk/, adapt /əˈdæpt/, classmate /ˈklæs.meɪt/
  • /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: trauma /ˈtɹɔm.ə/, react /ɹiːˈækt/, rewire /ɹiːˈwaɪə(ɹ)/, rebound /ˈɹi.baʊnd/, suppress /səˈpɹɛs/

איך לתרגל עם הסרטון הזה

  1. הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
  2. התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
  3. הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו mindfulness, anxious, emotion.

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.

טכניקת Shadowing: קרא את המדריך המלא שלב אחר שלב →