शैडोइंग अभ्यास: How To Deal With Anxiety | Buddhism In English - YouTube के साथ अंग्रेजी बोलना सीखें
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namo buddhaya welcome everyone to another video so today let's talk about anxiety
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namo buddhaya welcome everyone to another video so today let's talk about anxiety
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and how a buddhist practice can help you to deal with
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it okay first of all let's take a look at what anxiety is
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anxiety is a common human emotion that we feel
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when our lives are in danger or
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when our lives are in threatening situations we feel that fear and worry so that is a common normal human nature
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but for some people they feel this fear and worry when there is no such danger in the reality
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when there is no such threatening situation in the real world
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but they still start to worry about it
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or they still start to fear about it so
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that is where we can do something about it most of
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the time people they hide their anxiety emotions these anxious emotions they try to hide them they laugh,
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they smile, they seem to be good looking,
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but inside their head, there are many things going on.
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It's like the monkeys jumping here and there.
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They are distracted and they have that constant fear and worry inside them.
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It's very heavy.
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So what can we do to ease up these things? and how we can deal with these things.
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Well, there are certain practices
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that we can practice according to the Buddhist way to help you to deal with these anxiety thoughts.
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First of all, the first step is to acknowledge the anxiety.
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Because our great teacher Supreme Buddha told that every one of us,
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every living being is subjected to suffering but they said where there is birth there is suffering
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so no matter how rich we are no matter how how talented you are no matter what social state
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that you are living fear worry suffering is the common ground for all of us
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so first of all we have to acknowledge
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that my mind has these anxious thoughts because most of the time
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when people become anxious when they have these panic attacks and
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when they have these anxiety thoughts what they do is they try to hate
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that emotion they try to fight with that emotion the more you fight with
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that emotion the more you become angry about
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that emotion the more you consider about
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that emotion as a monster it will take control over your life
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so what you have to do first of all you have to think this is a common human response
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or this is a common human nature so I must acknowledge it.
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That is the first step, right?
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Because you can remember the Buddha's word,
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all beings are subjected to suffering without any exception.
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The first step.
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Then the second step, this is one of the most wonderful practices in Buddhism,
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that is the mindfulness.
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And you know that Buddhism has a great background of mindfulness.
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So our great teacher Supreme Buddha taught us there are four grounds of mindfulness.
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This is taught in Satipatthana Sutta.
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So the first one is being mindful about your body.
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The second one is being mindful about your feelings.
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The third one is being mindful about your mind.
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And the fourth one is being mindful about the mental states.
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So we can do any kind of mindfulness practices in here,
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but there's an important practice that Buddha mentioned,
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and that is being mindful about your mind.
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That is called Chittanupassana.
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Simply, the Buddha teaches us,
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you have to observe your thoughts.
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Right?
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So when you observe your thoughts and when you become mindful about,
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when you become aware of your thoughts, what happens to you?
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It creates this little space between you and your thoughts.
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It separates you from your thoughts because most of the time when we feel fear,
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when we become, when we worry about the things and most of the times when we are living our life,
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we think that the thoughts are ourself.
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That means
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when you feel angry you think i am the anger i
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am fear i am the worry i am the anxiety but you are not the anxiety
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and it reveals you that your thoughts are anxiety and use your thoughts are in fear
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It creates this little space between you and your thoughts.
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It's like, it's like, let me give you an example.
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It's like the sky, right?
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Sky is there and consider the sky as you,
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the blue color one and these clouds come into the sky
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they're like your thoughts right so what is the nature of a cloud it comes
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and it goes sometimes gloomy sometimes shiny some sometimes scattered it takes different shapes and different moods
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but still there is sky.
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It is not changed.
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So it gives you this feeling when you do this Chittanupasana,
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being mindful about your mind,
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your thoughts, what happens to you is you're watching your thoughts without judging,
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without comparing yourself with that and without being worrying you just watch your thoughts
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when you separate your mind yourself from your thoughts
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your thoughts become an outside object it's like you're taking something to your hand and you're
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just observing it then what what happens to you then you
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can take your time to think oh what is this thought then you can reveal
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and you can identify ah my mind is now in anxiety mode
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my thoughts are anxiety my thoughts are anxious so
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when you identify your thoughts that gives you and
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that it gives you that understanding that i am not anxious it's only my thoughts are anxious
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And then you have to use your wisdom to think,
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what is the nature of this thought?
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What is the nature of this mental emotion?
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This is impermanent.
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This comes and this goes away.
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So it gives you this feeling of impermanence, right?
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So that is what you have to think.
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And also, you can analyze this thought.
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when you become anxious if you are constantly becoming mindful about now remember
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when i say these things it may seems like oh it is for easy for you to say like
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that but when when we become anxious it is very hard to do
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that yes it's very hard to do that remember every good thing
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that brings the happiness to your life is a little bit
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challenging you have to take time you have to practice it, right?
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You have to go through some tough situations when you are doing it,
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but if you are constantly doing it,
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if you are constantly practicing it,
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it gives you the results.
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So what do you have to do?
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Just analyze your thought.
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My thought is in anxious mode,
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so what gave me this anxiety?
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Always remember, your anxiety is always triggered by an emotion a delusional emotion
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so you can analyze the thought what made me anxious what
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made me fear then you can go deep into it
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and then you can find ah without when you're not judging it you can find ah
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this is not something to be fear of this is not something to be worried about
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then you can come back
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and think okay this is just an emotion this is just a thought
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so let go I will let go of it
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that is what gives you this becoming mindfulness and it gives you and it brings you to this present moment
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right when you are analyzing your mind and when you're constantly becoming aware of your thoughts,
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you come to this present moment,
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which is very peaceful, right?
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When you're thinking about the future,
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your mind is in anxious mode, right?
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Most of the time when the anxiety kicks in, what happens to you?
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Your mind jumps to the future.
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What will happen in the next time?
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What will happen in the future?
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What will happen to me?
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That's what you're thinking.
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That means your mind is in the future.
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Right?
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But when you become mindful,
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your mind comes to this present moment,
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which is peaceful, which is cool and tranquilizing.
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You can be here right now,
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right here and become more peaceful.
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That will help you immensely.
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So practice mindfulness little by little.
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This is a simple trick that you can do.
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just ask from yourself, what am I thinking now?
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When the fear kicks in,
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when the fear or the worry comes in,
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when you're becoming anxious, just remember to yourself to ask from your mind,
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what am I thinking now?
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What are my thoughts?
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Then you can identify your thoughts, right?
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So that is the mindfulness practice.
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And then the last part,
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show some compassion to yourself.
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Don't expect 100% perfection from yourself.
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Remember, perfection is not the success, right?
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People have this delusional idea to be perfect always.
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Don't think about it.
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No one can be perfect like that.
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Just do your best, right?
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That is what you can do.
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So I hope you got some light on this topic.
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So I wish you all,
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may all of you have a peaceful life, a healthy life.
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And may all of you be able to live happy forever.
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Namo Buddhahaya.
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इस पाठ के बारे में
इस पाठ में, आप चिंता को कैसे संभालें इस पर ध्यान केंद्रित करेंगे। यूट्यूब पर कुछ महत्वपूर्ण विचार साझा किए गए हैं, जिन्हें आप अपने जीवन में लागू कर सकते हैं। आप बौद्धिक प्रथाओं के माध्यम से अपनी चिंताओं को पहचानना और हल करना सीखेंगे। आप जानेंगे कि कैसे दैनिक जीवन में क mindfulness के चार आधारों का अभ्यास किया जाए और इससे आपकी आत्म-चिंता को कैसे कम किया जा सकता है। इस सामग्री के माध्यम से, आप अपनी अंग्रेजी बोलने की क्षमता को बेहतर बनाने के साथ-साथ अपने मानसिक स्वास्थ्य को भी समझेंगे।
मुख्य शब्दावली और वाक्यांश
- चिंता (Anxiety): एक सामान्य मानव भावना जो जब हमारी जिंदगी को खतरा होता है, तब महसूस होती है।
- मानसिकता (Mindfulness): अपने शारीरिक, भावनात्मक और मानसिक स्थिति के प्रति जागरूकता।
- सद्गुण (Virtue): बौद्ध शिक्षाओं का एक महत्वपूर्ण पहलू।
- पल (Moment): वर्तमान क्षण में जीने की आवश्यकता।
- स्वीकृति (Acceptance): अपनी चिंताओं को स्वीकार करना।
- स्वयं (Self): आत्म-साक्षात्कार के लिए अपनी भावनाओं के प्रति संवेदनशीलता।
- दुख (Suffering): जीवन का एक अनिवार्य हिस्सा।
अभ्यास टिप्स
जब आप इस वीडियो में सुन रहे हों, तो कुछ विशेष बातों का ध्यान रखें:
- प्रतिविम्बन (Shadowing): वीडियो के बोलने के तरीके का पालन करें। पहले सुनें और फिर उसके बाद उसके बोलने के माध्यम से अपने उच्चारण को सुधारें।
- गति का अनुरूप होना (Pace Matching): वीडियो की गति के अनुसार बोलने का प्रयास करें। यदि वीडियो तेज़ है, तो धीरे-धीरे बोलें ताकि आपकी उच्चारण में सुधार हो सके।
- भावना को समझें (Understand Intonation): बोलने में भावनाएं एवं टोन का ध्यान रखें। यह आपकी अंग्रेजी में नैतिकता लाने में मदद करेगा।
- सावधानीपूर्वक सुनें (Listen Carefully): शब्दों के उच्चारण और वाक्य संरचना पर ध्यान दें। शब्दों को सही रूप में बोलने का अभ्यास करें।
- दृश्यमानता (Visibility): वीडियो को देखें और बोलने के साथ-साथ उसे देखे जाने के कारण भाव भंगिमा का अभ्यास करें।
इस तरह से, आप यूट्यूब से अंग्रेजी सीखने में समर्थ होंगे और अपनी अंग्रेजी उच्चारण में सुधार कर सकेंगे। नियमित रूप से अभ्यास करें और अपने आत्मविश्वास को बढ़ाने में मदद मिलेगी।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।
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