शैडोइंग अभ्यास: How to wake up feeling refreshed » 3 essentials - वीडियो के साथ अंग्रेजी बोलना सीखें

Hello, my name is Izzy.

I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.

Waking up feeling tired is something that almost all of us experience from time to time.

In this video I'm going to share with you three things

that help me wake up feeling refreshed and full of energy every day.

If you'd like to skip ahead, these three things are light, water and mindfulness.

Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.

I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.

This means that mornings have always been a bit of a struggle for me.

You know that feeling when your alarm goes off

but your bed feels so comfortable and amazing and so warm

and the last thing you want to do is step out of your bed.

Then I would often end up repeatedly hitting snooze and

when I finally did negotiate myself out of bed I would feel groggy and just awful.

As a medical student I have had to get used to waking up much much earlier than my natural preference.

Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.

Firstly my light alarm.

Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.

Back when I was still using sound alarms on my phone

I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.

Ever since using light alarms, I only ever use sound alarms as a backup option.

For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.

I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,

which I've been using daily for the last two years and absolutely love and rely on.

There are four things I really like about the Somnio.

Firstly the light alarms simulated sunrise can go quite bright

and definitely wakes me up in the morning without need for any sound alarm at all.

You can also set how rapidly you want the Sun to rise

and also how bright

and you can even use it as a lamp at any time by just turning on the lamp option like so.

Oops, I just realised it's been out of shot.

There's lots of options for gentle sound effects such as birdsong or rain.

Along with working as an alarm, it can also provide a simulated sunset,

which is where it gradually dims down over time, down to nothing.

And often I'll put this on in the background

while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.

And finally I think it's quite aesthetic.

I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.

Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.

So obviously this is a bit limited by

daytime and nighttime but if you wake up in the morning

and first thing you open your curtains

and let in a lot of bright light that will do a similar trick in terms of setting your body clock.

My second favorite thing in the mornings to help me feel alert and refreshed is actually water.

Around two years ago I decided to start a habit of

drinking at least a cup of water every single morning as soon as I woke up.

In Atomic Habits, which is a really good book by the way I highly recommend you check it out,

James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.

So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.

And this means

that as soon as I wake up from my light alarm I can just casually reach over

and very easily down 500ml of pretty tasty filtered water first thing in the morning.

And I found this really helps me to stay alert, hydrated and wake up in the morning.

And also it means that I don't get

so many headaches in the day

because I feel like I start of the day already with 500ml of water

so I'd highly recommend trying out drinking water first thing in the morning.

The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,

which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.

The reason why I like this one in particular so much is

because it has a small hole in the top of it just here

and this means that it has a very smooth flow of water

and without any of that annoying glugging that you get with bottles

that don't have that small hole in the top to let the air in.

Thirdly is my Zafu, or my meditation cushion.

This is a buckwheat filled meditation cushion in colour zen black of course

and I have popped this in the corner of my room just next to my bookshelf

and whenever I see it it reminds me to meditate every morning and night.

I've been meditating for around two years by now and it's honestly become something I enjoy so much.

I think that feeling of calm and a peaceful quality of mind is just irreplaceable

and I would highly recommend it if you haven't tried it before.

Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.

Firstly, it gives me something to actively look forward to in the morning.

This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities

that I actively enjoy and will help me to have a great day ahead.

And this makes it so much easier to convince myself to get out of bed and feel excited for the day.

Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind

and slow down racing thoughts this means that even after a packed day

when I go to bed and I do my meditation before bed I can slow down those busy thoughts.

Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.

As a reformed night owl I can very easily stay up past my bedtime

and just do absolute nonsense into I don't know the very early hours of the morning

but by having a nighttime routine

that I actually look forward to including things like meditation I can more easily convince myself

or tempt myself into thinking oh

if I go to bed now then I get to do my evening routine

and I quite like my evening routine why don't I go bed now.

After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.

So those are three things that really help me to wake up feeling fresh every day.

So light, water and mindfulness.

I really hope these tips have been interesting or helpful in some way.

Let me know in the comments whether you've tried any of these and if they worked for you.

Thank you so much for watching if you've made it this far.

If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.

Thank you.

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इस पाठ की शब्दावली और बोलने के सुझाव

यह B1 स्तर का स्पीकिंग पाठ वीडियो “How to wake up feeling refreshed » 3 essentials” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: alarm, wake, bed, meditation, feeling। इस वीडियो में शैडोइंग के लिए 95 वाक्य और 1394 शब्द हैं। बोला गया हिस्सा 7:59 लंबा है। वक्ता लगभग 175 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। केवल 81% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली कठिन है।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
alarm संज्ञा	/əˈlɑɹm/	चेतावनी
meditation संज्ञा	/mɛdɪˈteɪʃn̩/	चिंतन, मनन
habit संज्ञा	/ˈhæb.ɪt/	अभ्यास, आदत
meditate क्रिया	/ˈmɛ.dɪˌteɪt/	मनन करना, ध्यान देना
cushion संज्ञा	/ˈkʊʃən/	तकिया, बालिश
lamp संज्ञा	/ˈlæ̝mp/	चिराग़, लैंप
filter संज्ञा	/ˈfɪltɚ/	फ़िल्टर, साफी
audiobook संज्ञा	/ˈɔdi.oʊbʊk/	श्रव्यपुस्तक
buckwheat संज्ञा	/ˈbʌkʍiːt/	कूटू, फाफर
doughnut संज्ञा	/ˈdəʊnʌt/	डोनट
hydrate संज्ञा	/haɪˈdɹeɪt/	जलीय
invaluable विशेषण	/ɪnˈvælju(ə)bl̩/	अनमोल
sunrise संज्ञा	/ˈsʌnɹaɪz/	सूर्योदय
tasty विशेषण	/ˈteɪsti/	स्वादिष्ट
sunlight संज्ञा	/ˈsʌnˌlaɪt/	धूप

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	उच्चारण	अर्थ
wake up क्रिया	/ˌweɪk ˈʌp/	जागना

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है	I've been using · I've been meditating · have been interesting
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	have been · have always been · have popped
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	Habits, which is · mind which is
Comparatives -er than / more … than — दो चीज़ों की तुलना	earlier than · more gently than

ध्यान देने योग्य उच्चारण

वक्ता 23 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे don't, I'm, I've। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“th” की ध्वनियाँ: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
“sh” और “zh” की ध्वनियाँ: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
लंबे शब्द — बलाघात सही रखें: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: actively /ˈæktɪvli/, convince /kənˈvɪns/, awaken /əˈweɪkən/, cultivate /ˈkʌltɪveɪt/, invaluable /ɪnˈvælju(ə)bl̩/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: snooze /snuz/, sunrise /ˈsʌnɹaɪz/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: snooze /snuz/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, startup /ˈstɑɹtˌʌp/, starter /ˈstɑɹ.tɚ/, skip /skɪp/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर alarm, meditation, habit जैसे शब्दों पर ध्यान दें।

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।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

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इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

वीडियो में आने वाली फ़्रेज़ल वर्ब

इस वीडियो का व्याकरण

ध्यान देने योग्य उच्चारण

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