Pratica di Shadowing: How To Deal With Anxiety | Buddhism In English - Impara a parlare inglese con YouTube
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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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Per migliorare la pronuncia inglese e aumentare la tua confidenza, è utile praticare il shadowing in inglese con questo video. Ecco come puoi procedere:
- Ascolta attentamente: Guarda il video una prima volta senza cercare di ripetere. Concentrati sulle emozioni e sul messaggio dell'oratore.
- Segmenta il contenuto: Fai una pausa dopo ogni frase chiave. Ripeti ogni segmento. Questo ti aiuterà a migliorare la tua pratica di conversazione in inglese e a rendere il tuo shadow speech più naturale.
- Fai attenzione all'intonazione: Nota la modulazione della voce dell'oratore. Prova a imitare non solo le parole, ma anche il tono e l'emozione espressi.
- Ripetizione attiva: Ripeti più volte le frasi che hai estratto in precedenza. Fai attenzione alla tua pronuncia e cerca di rendere la tua voce simile a quella dell’oratore.
- Registra la tua voce: Ascoltati mentre parli. Questo ti permetterà di valutare i tuoi progressi e di identificare aree in cui potresti migliorare.
Integrando queste tecniche di shadow speak nella tua routine di apprendimento, non solo migliorerai la tua pronuncia inglese, ma svilupperai anche una maggiore comprensione e fluency nel parlare l'inglese.
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.
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