Pratica di Shadowing: Basking in the Buddhas Metta on Vesak | Ajahn Canda | 2nd May 2026 - Impara a parlare inglese con i video
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Fantastic!
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So now it is time to soften our minds to whatever we feel,
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not to gain a particular feeling but just to be with ourselves in a kind
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and gentle way and we can start by doing whatever we need to do to just settle in.
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So for me that's usually having another sip of hot water, for you might be the same.
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Having a stretch and purposely giving yourself the message to,
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or let's say the invitation to slow down.
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As though you have all the time in the world for yourself just to be here without any pressure.
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Ajahn Brahm often says the effort stops once you reach the meditation cushion.
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So you've done the effort in your daily lives and
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if you're living virtuous lives prioritizing the Dhamma and the practice in your life,
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no matter what you feel, no matter how rushed you are, how busy you are, how sad you feel.
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You're prioritizing the Dhamma by being here so you have done 99 % of the work
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and today I wanted to emphasize the idea of receiving loving kindness, so being even more passive with our practice.
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And I thought I'd bring in some inspiring reflections on the Buddha
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because this is the month of Vesak and it really is a whole month of Vaisak this year.
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Vaisak is the celebration of the Buddha's birthday, enlightenment day and final passing into Parinibbana day.
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So all three in one and there were two full moons in one as well.
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So first full moon was yesterday, the next full moon will be on the 31st of May.
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So Buddhist communities around the world are celebrating one or the other
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or perhaps both and
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so it feels like the whole month is a celebration of the Buddha's life
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and more than that who the Buddha was as a person.
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He was a human being, not a god, not a deva.
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He was in fact the teacher of gods and devas
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as well as human beings and he was obviously from another time but essentially like us.
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He struggled, He had doubts, he had despair, he had relationships,
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he had a lot of wealth and also a lot of suffering and that made him turn towards a spiritual search.
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And yesterday we were talking about ways to observe the Uposata days
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which are the full moon days
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and one of those ways is to reflect on who the Buddha was
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and what he taught and in that particular sutta
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that we looked at if anyone's interested it's Anguttwinikaya chapter 3 verse 70 the Buddha says
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that by reflecting on his qualities on the Dhamma
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and also on the Sangha the people who are practicing even into the present day our mind becomes placid
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which means calm and tranquil, it becomes joyful and the defilements of the mind which means the greed,
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hate and delusion, all those mental afflictions that cause suffering for ourselves disappear,
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they are abandoned by these reflections and one of the reflections
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that came through very strongly yesterday in what we appreciate about the Buddha and his teachings was the Brahma Viharas,
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his compassion, his incredible loving kindness for all beings, not for some beings, not for particular beings, but for all beings in every direction,
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as far as time and space actually go.
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And just this incredible quality of loving kindness and compassion that even transcended generations.
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And I was saying, you know, that one of the most remarkable things
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that stands out for me as an expression of his kindness
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and compassion is the fact
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that he was establishing the teachings for the sake of future
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generations in other words for the sake of Oz right and
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that is why he established a fourfold assembly or a universal assembly
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which means people in every sector of society let's say whatever
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gender whatever race whatever background at all sexual orientation etc he wanted people to be enlightened before he passed away.
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so that the Dhamma would last for a very long time.
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And he did all of this for us.
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And just to really contemplate that and reflect on that, it brings goosebumps.
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It brings a lot of joy to me because I realised that he knew there would be people like us practicing.
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Maybe not on Zoom, but somehow or the other we would be trying to practice, trying to find our own way out of suffering
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and following his teachings even today and here we are doing just
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that and so just to try and contact some of
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that compassion that a buddha has for us that love
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that unconditional love sometimes it can be easy to feel a little bit of unconditional love for people
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we know for people we're invested in for people
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we like the buddha didn't know us
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he didn't know who we are what we might be like
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he could very well imagine the whole scope of emotions that might be going to our minds, the kind of mistakes we might make,
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all our weaknesses, and still he spent his whole life teaching for our sake.
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That is really impressive.
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The Buddha and anyone who walks on this path, especially to extreme winning and above, knows that we all have the potential for full awakening.
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It's not a theory, it's not a belief.
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They know that because they know that they were ordinary people too, with all the same Stravas that we have,
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and if they can do it, so can we.
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So I'd like to invite us today in the Metta Practice to see
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if we can connect with this incredible loving kindness and compassion that is here through the Buddha, but also through so many people in our lives,
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and just relax and see if we can receive some loving kindness.
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So when you're ready, please get even more comfortable and find all the cushions you need,
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find the best posture for yourself at this time and if you're comfortable to do so you can gently close your eyes.
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And at least one person is meditating outdoors with the sun on their face, you can see that.
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You can already imagine receiving love and kindness through the warmth of the sun.
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And for the rest of us we can imagine the light and warmth of the sun symbolizing mindfulness co -joined with kindness.
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Mindfulness is like the light of the sun and kindness is the warmth it follows the light,
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cannot be separated from the light of the Sun.
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In the same way, let's just gently establish mindfulness and kindness together and allow that awareness,
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that kindfulness to soak through our bodies from the top of your head, through all the muscles in the face.
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Just imagine any tension melting away either way.
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Tension does seem to melt when we bask in the sun and holiday.
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And kindfulness is doing the work for us, we just need to receive to open up to it.
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Relaxing your brow, your jaw, soaking through your neck, your shoulders.
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feeling that warm on your shoulders, melting any tension or tightness away.
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noticing your arms, allowing them to fill up with kindfulness,
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perhaps noticing tingling sensations, warmth,
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coolness, softness, whatever sensations arise for you.
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Bathing them in kindness.
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Down your arms, your lower arms to your hands, arms and each and every finger and fingertip.
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Letting your arms and hands relax as you would on a deck chair,
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maybe in a warm bath.
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Receiving kindfulness through your chest as though soaking up the rays of the sun,
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allowing them to penetrate right through your chest to the organs, lungs, the heart.
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Feeling that gentle rise and fall in your chest and abdomen.
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Letting everything be soft.
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Kindness means allowing things to be, so just giving things space,
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especially any tension, any emotions.
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What can be felt perhaps as fluttering sensations or contraction,
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giving them space, letting them be.
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Imagine them too basking in the sunshine,
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the warmth, kindness, the light of kindfulness.
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And soaking down your back, spreading to each and every part of your back.
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Soaking through as deep as it will, into the spinal cord, ribcage,
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kidneys, down to your hips and buttocks.
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So the whole upper body, from the top of the head down your arms right through the trunk,
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is soaked with kindfulness.
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You're just receiving any sensations you notice.
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feeling all the sensations in your buttocks,
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maybe pressure, weight, creaking sensations,
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heaviness, softness, you can still adjust if your buttocks are uncomfortable and down through your thighs,
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from the skin right into the flesh,
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as though the sun were just bleeding down, being absorbed through your thighs.
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Spending some time with your knees,
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inviting any tension, tightness, strain to loosen and relax.
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and through your lower legs.
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Noticing any sensations in your calves, your shins, down to your ankles.
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Again making your ankles comfortable if anything.
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too constricted.
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If your ankle's fessing into the floor, you can just adjust it slightly.
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as part of being kind to your ankles and feet.
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Feeling into the soles of the feet, the bridge of your feet, and each and every toe.
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Imagine your toes relaxing one by one.
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So the whole body from the top of your head to the tips of the toes,
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the tips of the fingers, is bathed in kindfulness.
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And if you wish you can just continue this way
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Or if you prefer, you can come along with me in a little visualization,
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imagination, to bring to mind the Buddha,
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the presence of the Buddha, as though he were right here with us now.
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Imagine that we're sitting together with the Buddha,
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this extraordinary being fully awakened an anahat.
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No more greed, no more hatred,
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no more delusion, just immense wisdom,
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a loving kindness and compassion.
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It comes from a heart that is free.
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Imagine the power of such a being.
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so immense, yes so gentle.
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You can almost feel, maybe you can feel,
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a loving -kindness emanating from this person's being.
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And knowing that this person practiced for us, for you,
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So we, so you could hear the Dhamma.
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So many thousands of years later.
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the Dhamma that teaches homelessness,
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kindness, compassion, Sympathetic joy or rejoicing joy.
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The Buddha would be rejoicing with us now. And equanimity.
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Recognizing that everything that arises passes away.
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Our only job is to hold everything with kindness, gentleness, understanding and trust.
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Imagine how it feels how it would feel to be with the Buddha right now.
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A being with unconditional love.
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Where you're safe, you're protected, you're totally unjudged.
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And all you need to do is relax and receive this love and kindness.
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Perhaps you can sense the Buddha's good wishes for you,
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his wish for your liberation, your peace.
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As the Buddha was saying may you be free. May you be happy.
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May you be fully at peace.
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And you start to resonate with these wishes,
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these incredibly powerful intentions of the Buddha.
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The Buddha who knows you can be free.
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Thank you.
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can not only receive but start to send that metta to yourself,
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wishing the same for yourself that the Buddha would wish.
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The Buddha spent his whole life teaching so that you could experience the blessings,
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the liberating power of the Dhamma that's there for us all.
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So just allow yourself to receive and imbibe the highest blessings for yourself.
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Using phrases if you wish,
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using imagery or imagination to connect with what any enlightened being would wish for you and knows it's possible.
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You just have to trust.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Thank you.
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Now gently bringing to mind everyone else in this room,
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the Zoom room and here at Tanukampa Grove and recognizing that all of us are included,
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are sitting together in the vicinity of the Buddha,
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receiving his compassionate, loving, benevolent gaze.
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His love is no different for each one of us.
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and we rejoice in that
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as we sit and receive the immense power of a Buddha's loving kindness and compassion.
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All of us regarded with kindly eyes Thank you.
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And the more this loving kindness spreads the more powerful it becomes.
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We realize that all beings, whether here right now or further away,
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all beings are held in that same loving kindness and compassion no matter who they are or what they've done.
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Imagine the immense loving kindness of a Buddha spreading into the areas where you live.
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to the human beings, to the animals, to the insects and birds,
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even to the plants and trees.
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And just as the Buddha in his lifetime used to survey the world and see where people were suffering,
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people needed the teachings the most, imagine that loving -kindness flowing into the hospitals,
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to the homes where there may be arguments,
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to the teenagers who are going through puberty and exams.
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The Buddha's compassion knows no bounds.
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It even spreads to those places where there's war, genocide, huge political unrest.
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It's as though The further this loving kindness and compassion spread, the stronger they become, the more powerful,
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all -pervasive, all -inclusive, spreading to where it's needed the most.
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Now like a very powerful radiant light,
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carrying a message of peace, of goodwill, of love.
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and recognizing that all beings are included and we are one among all beings.
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Allowing our minds to delight in this concept that all beings are now receiving love.
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Imagine how that feels.
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All beings everywhere remembering their potential to be free.
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All of us regarded with the same compassion, the same loving kindness.
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No discrimination, no barriers.
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Boundless, unconditional love.
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Thank you.
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Even the tiniest beings, little insects,
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even mosquitoes, large animals, beings we may think are dangerous just going about their day.
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Tigers, snakes, birds,
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fish and any invisible beings all included in this vast field of love.
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Beings in the heavenly realms.
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Buddha regards them just the same,
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without judgment, with true love and kindness for their full freedom from suffering, in any realm.
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May all beings in the deva realms, the heavenly realms also receive this compassion, this wisdom.
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who wants them to be free.
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All beings in the ghost realms,
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the realms where there's confusion and fear.
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Reaching down into the lower realms,
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the hell realms where people are living in pain, distress, torment.
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The Buddha's loving kindness and compassion reaches there too.
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May they also be free from all suffering and remember their capacity for full liberation.
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Imagine all beings in every realm,
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human, animal, ghosts, devas and beings in hell,
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all receiving this incredible loving kindness,
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a loving kindness of a Buddha that is available right now.
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Thank you.
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And we realise this loving kindness, this capacity for compassion is universal.
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It doesn't even belong to the Buddha or any individual being.
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It can be practised, can be developed and fulfilled by any living being, any human being.
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And many, many beings are doing that right now.
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Sending loving kindness, receiving loving and kindness.
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And we are part of that.
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Sabe Sata Sabe Pana Sabe Bhuta
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Sabe Pugala Sabe Atabawa Pariapanah
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Sabe Itiyo Sabe Pugala Sabe aria
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Sabe anaria Sabe dewa Sabe munusa
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Sabe Winipadika Aweva Hontu Abyapajahontu
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Aniga Hontu Sugiyatanamparihalantu Dukamujantu
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Yadalada Sampadito Mawekejantu Kamasaka
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and just absorbing the blessings which come in the Buddha's own words,
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as they matter to all beings everywhere.
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May all beings be free from enmity, free from fear, free from ill will.
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May they experience the highest peace, the highest happiness of Nibbāna.
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So when you're ready, you can open your eyes, hopefully with a smile.
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It's also an act of compassion.
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And we can do the Sri Vig -sādhu, which means well done, well said.
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And people in the Buddha's day said this too so we're very good disciples if we do this with gusto excellent
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so how was that for you
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Can you imagine the compassion and loving kindness of a Buddha?
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Can you feel a little bit of it in yourself?
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Any feedback or any questions or complaints,
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queries, Anything else beginning with quack or cuff?
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Compassion.
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Uplifted and more calm, lovely.
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I had a real warm fuzzy feeling come over me at some time, at some point.
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It's really nice to feel that I don't have to do it.
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I can just receive it.
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Oh it's satisfying.
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Healing energy, grateful and Karma.
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We have a bit longer so if anyone wants to share anything, be wonderful.
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Thank you so much, thank you too.
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It's really powerful when people practice together in a group,
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I love this idea that you know we're all like under the same benevolent gaze of our Buddha.
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I mean even if you don't have this sense of a Buddha right, as a person, I mean the Buddha's not here anymore,
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let's be clear, but the same compassion and loving kindness, that depth of it is still available.
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We can actually experience that as practitioners.
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Just so strong and mature a feeling, excellent.
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That was beautiful, thank you for feeling peaceful.
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Tensions in the body released, immediate softness and a pleasant tiredness settled in.
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Fantastic.
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Concrete results, tangible results.
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Concrete's a funny word because it's soft right?
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Couldn't help but feel immense gratitude for all teachers and friends out there.
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Oh I feel relaxed and uplifted.
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Such a lovely spacious practice.
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Thank you.
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Mega method to everyone.
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Large knot in your stomach, loosened and relaxed.
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Thank you everyone.
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Excellent.
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And now maybe Geoff, you can have some more sleep, I don't know.
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No, you're gonna start your day with a loose, a loosened knot.
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I love meditating together.
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Also the thought that the Buddha loved without discrimination was powerful today.
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Yeah, that's an inspiration isn't it, Formalist?
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I was thinking of the Buddha having loving kindness for the whole world, for, for the world leaders at the moment.
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Yeah that's right, my goodness he'd have a lot of compassion for some of them, really, really.
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You can imagine him crying tears of tender concern and the heart just melting with compassion.
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Yeah, some people are going really in the wrong direction and it's inspiring isn't it to think that the Buddha wouldn't judge,
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you know, but he would actually have compassion and probably know,
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not in every case, but somehow he would try to reach those people.
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He wouldn't be afraid, whether it's effective or not.
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Even a Buddha can't affect everyone, you know, he couldn't help his own cousin who had to go down to the lower realms.
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But eventually, eventually, they say that even Devadatta will become I think a Buddha right?
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Fully enlightened, Pateka Buddha.
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Yeah, enlightened on their own.
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Thank you very much Ajahn, I really felt it and the thoughts.
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on the Buddha and his loving kindness felt wonderful.
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Yeah, I think it's wonderful.
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I mean, we can focus on his wisdom, which is a part of that, but to me, the wisdom expresses itself as loving kindness and compassion.
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It's something real that we can understand.
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And, um, wow, maybe we can make this month of May, since there were two Vesachs,
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a month of really connecting with those qualities that he exemplified.
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And yeah, whichever qualities inspire you the most, but certainly um loving kindness and compassion are powerful
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and remember the mudita right the loving kindness
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and joy for other people who are happy and doing well don't forget
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that because we can get fixated on the people doing bad in the world
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but there's a lot of goodness a hell of a lot of goodness
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I don't know what kind of jobs you will have I mean I kind of do know some of you
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counsellors helping people through domestic abuse
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and goodness knows what else um yeah uploading videos on YouTube so that people can hear the Dharma,
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that's a really powerful thing to do.
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Yeah, it's, there's a lot of kindness and compassion in this community.
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So inspiring and heartwarming, excellent.
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Any questions or comments?
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I just would love to hear any voices really, other than my own, but no pressure if you don't feel like speaking it's okay as well.
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Anything here?
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When I think about the Buddha, like when you ask, like,
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he's in front of you or something, I kind of teleport myself to there.
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So I'm there and you kind of, the smells, the flowers, the incense, the purple,
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the Buddha so then kind of feel like it's a huge thing
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that oh gosh it is easy to get all those feelings into yeah beautiful did you hear
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that about how yeah no um so she was saying
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that um you know
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when we imagine the buddha being present with us like she feels teleported to
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that time and place and smells the incense and feels the feeling.
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They're not coming here.
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Yeah you're going there to the Buddha.
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Change of time.
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Yeah change of time yeah
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and it's interesting especially for anyone who is um from an Asian culture
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or who's lived a long time in Asia
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or any amount of time really even visited India
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or any place where there's still that sort of uh echo of the Buddha
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and his teachings you really can imagine it you know you really can imagine how
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that would be
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and maybe some of us have been there you know in our previous lives maybe
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we were the naughty non -or monk
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who didn't really listen properly or or maybe not maybe we were really good practitioners
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and we're doing our anapana meditation our sadhapattana meditation but we didn't get enlightened yet
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you know many many of us
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i think have a sense about how it may have been uh in the time of the buddha
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and yeah i mean i lived in india for 15 years learning my amma with my preceptor
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and I had a very strong feeling that first vasa that I spent with my preceptor in Burma that it was
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just like it would have been in the Buddha's day.
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You know just the silhouettes of the monks in the first
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evening talking about where we would go for the alms round during
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that retreat and oh and the sort of just the simplicity of it,
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the heat as well, but the simplicity,
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the dust and just everything being stripped back to practice and living an arms -rending life was very, very powerful.
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It's happening now, it's happening now in Buddhist countries and it's happening here to some extent.
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You know, all of us are practicing, we're continuing that heritage, that legacy that the Buddha imagined and knew actually that he,
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we would be doing and that is what he taught, you know, he taught for the sake of future generations out of compassion for us.
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So yeah, I also feel really inspired and grateful and like don't want to let that one go,
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make best use of our lives however we can.
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Yeah, great.
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So thank you for your practice, it's time to go.
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We usually put a few links in the chat about how you can be involved
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and find out what we're doing and how to support us here.
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These days not many people are coming to the monastery actually to to bring food
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so I don't know most of you are not local but if you are please come along, share a meal,
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if you are further afield you can still contribute vegetables and shopping and things like that and be part of this community.
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We are very well fed, we just don't see a lot of people recently at least at Dana time so,
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but we're very well fed so be involved and yeah continue to develop community wherever you are.
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Take care everybody, you can unmute yourselves now
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if you wish to wave goodbye and if anyone in here wants to come away goodbye to this community you're also welcome.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Basking in the Buddhas Metta on Vesak”. Le parole che ritornano più spesso: buddha, kindness, loving, compassion, imagine. Questo video contiene 373 frasi e 4016 parole da ripetere con lo shadowing. Il parlato dura 55:12. Chi parla lo fa lentamente, circa 73 parole al minuto, quindi c’è tempo per imitare ogni suono. Solo il 80% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| kindness sostantivo | /ˈkaɪnd.nəs/ | bontà, gentilezza |
| compassion sostantivo | /kəmˈpæʃ.ən/ | compassione |
| sensation sostantivo | /sɛnˈseɪʃən/ | sensazione, senso |
| tension sostantivo | /ˈtɛnʃən/ | tensione |
| immense aggettivo | /ɪˈmɛns/ | immenso |
| warmth sostantivo | /wɔɹmθ/ | calore |
| sake sostantivo | /ˈseɪ̯k/ | causa |
| wisdom sostantivo | /ˈwɪzdəm/ | saggezza, senno |
| goodness sostantivo | /ˈɡʊdnəs/ | bontà |
| inspire verbo | /ɪnˈspaɪə(ɹ)/ | ispirare |
| melt verbo | /mɛlt/ | sciogliere, fondere |
| soak verbo | /soʊk/ | inzupparsi, imbeversi |
| reflect verbo | /ɹɪˈflɛkt/ | riflettere |
| connect verbo | /kəˈnɛkt/ | connettere, connettersi |
| gentle aggettivo | /ˈd͡ʒɛntl̩/ | gentile |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| pass away verbo | scomparire, mancare |
| find out verbo | scoprire |
| go through verbo | attraversare |
| slow down verbo | rallentare, decelerare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- You're just receiving any sensations you notice.
- Where you're safe, you're protected, you're totally unjudged.
- Can you feel a little bit of it in yourself?
- Concrete's a funny word because it's soft right?
- It's something real that we can understand.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | are abandoned · be enlightened · cannot be separated |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | people who are · mind which means · anyone who walks |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | you've done · have done · they've done |
Pronuncia a cui fare attenzione
Chi parla usa 49 contrazioni e forme ridotte, come you're, don't, we're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: warmth /wɔɹmθ/, thigh /θaɪ/, bath /bɑːθ/
- I suoni “sh” e “zh”: compassion /kəmˈpæʃ.ən/, sensation /sɛnˈseɪʃən/, tension /ˈtɛnʃən/, reflection /ɹɪˈflɛkʃən/, meditation /mɛdɪˈteɪʃn̩/
- Parole lunghe — attenzione all’accento: universal /ˌjunəˈvɜɹs(ə)l/, discrimination /dɪskɹɪmɪˈneɪʃən/, celebration /ˌsɛl.ɪˈbɹeɪ.ʃən/, imagination /ɪˌmæd͡ʒəˈneɪʃən/, liberation /ˌlɪbəˈɹeɪʃən/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: heavenly /ˈhɛvənli/, happiness /ˈhæpinɪs/, heritage /ˈhɛɹ.ɪ.tɪd͡ʒ/, wherever /(h)wɛɹˈɛvɚ/, heal /ˈhiːl/
- Consonante finale — senza aggiungere una vocale dopo: kindness /ˈkaɪnd.nəs/, relax /ɹɪˈlæks/, immense /ɪˈmɛns/, warmth /wɔɹmθ/, sake /ˈseɪ̯k/
- /æ/ — più aperta della “e”: compassion /kəmˈpæʃ.ən/, relax /ɹɪˈlæks/, ankle /ˈæŋ.kəl/, establish /ɪˈstæb.lɪʃ/, imagination /ɪˌmæd͡ʒəˈneɪʃən/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Fai shadowing frase per frase a velocità normale, ripetendo ognuna finché il tuo ritmo coincide con quello di chi parla.
- Registrati e confronta con l’originale, facendo attenzione a parole come kindness, compassion, sensation.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.