Pratica di Shadowing: How to Meditate as a Beginner - Meditation Guide for Beginners (animated) - Impara a parlare inglese con YouTube

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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Would you take it?
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Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory.
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Suppose, finally, that the pill is all natural and costs nothing.
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Now would you take it?
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The pill exists.
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It's called meditation.
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Meditation can sometimes seem very complicated and difficult to learn.
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However that shouldn't be the case.
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A lot of people think mediation is just for hippies or monks, but that's not true.
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It has nothing to do with religion or spiritual practice.
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Actually it has been scientifically proven to be the best exercise for keeping a healthy mind.
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It trains the brain as if gray matter were a bundle of muscles.
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You work those muscles and they get stronger.
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Just 10 minutes of meditation a day, can have huge physical and mental benefits.
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Today I'm going to teach you, exactly how to meditate and get those benefits.
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First: Pick a spot.
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Pick a quiet location, somewhere nobody will distract you.
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I simply use my room, because it's quiet and there are no distractions.
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If you live in a noisy environment, meditate early in the morning or before you hit the bed.
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Usually people are asleep and nobody will bother you.
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Now pick where you're going to sit: It can be on the chair, on the floor, on your bed..
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Wherever you can sit comfortably.
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I usually do it sitting on the floor, on a pillow.
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Second: Set a time Before you begin, you should decide how long you are going to meditate.
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Many seasoned meditators recommend twenty minute sessions a day.
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As a beginner, meditating every day is far more important than the amount of time per day.
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Try to aim for 5 minutes daily to begin, either when you wake up, or before you go to bed.
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It's way more beneficial to meditate for 5 minutes each day, than to meditate for 30 minutes once a week.
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Start small then slowly work your way up to 10 or even 20 minutes every day.
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Don't just decide how long you're going to meditate, but also set an alarm before you do.
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You want to avoid thinking about the time and checking your watch if those 5 minutes have passed.
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You will notice that during meditation, time seems to move slower than usual.
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Third: Posture.
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Some meditators say your legs should be on top of each other, in a lotus position.
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But for the beginners it's ok if you just criss cross them.
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Like this. Now whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
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Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other.
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You want to feel uplifted when you sit down to meditate.
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However it is still important that you are comfortable, relaxed, and your torso is balanced so that way, your spine supports all of your weight in a natural way.
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Rolling back your shoulders should help a bit.
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The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left, forming a cup shape.
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However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.
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Close your eyes.
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While it is very possible to meditate with eyes open, I don’t suggest it.
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As a beginner you might get distracted by any external visual stimulation that prevents you from focusing on calming your mind.
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Now after you're all set: Pick an anchor.
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An anchor is what you basically use to point your attention at.
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You want to bring your mind back to this anchor whenever it wanders and believe me, it will wander.
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You can focus on your breath, you can focus on a mantra, you can count to ten and then repeat.
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I personally love to follow my breath.
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Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
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Notice how the body moves with each inhalation and exhalation.
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Notice the movement of your body as you breathe.
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Observe your chest, shoulders, rib cage, and belly.
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Simply focus your attention on your breath without controlling its pace or intensity.
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When your mind wanders, which it will, simply bring your attention back to the anchor.
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You can also try counting your breaths.
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Count “one” as you take in the first breath, then “two” as you breathe out.
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Repeat this to the count of 10, then start again at one.
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When you notice your mind wandering simply return to your anchor.
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Count “one” again, and start over.
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It’s perfectly OK to not stay focused, we all do it.
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Many people worry whether or not they're doing the meditation right.
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You can't really do it wrong.
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Meditation is only a technique for relaxing your mind and body.
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Don't get upset with yourself if your mind is racing constantly.
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During meditation you will start thinking about what you should be doing, all your troubles and worried will pop up, you might even realize that you're hungry.
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The point of meditation is not to stop all thoughts, although that can happen.
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The goal is to notice them, acknowledge them and gently push them away.
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Basically: The whole game is just to notice when your mind is wandering and to come back to your breath, over and over and over...And when you do that, it is a bicep curl for your brain.
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Thanks for watching.
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If you enjoyed this video, please hit that like button, and make sure to share it will your friends or someone who can benefit from it.
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Meditation is one of the ways you can become better than yesterday.

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Perché praticare il parlato con questo video?

La meditazione è un argomento affascinante che offre numerosi benefici per la mente e il benessere generale. Praticare il parlato con questo video ti permette di immergerti in un contesto pratico e rilassante, ideale per migliorare la pronuncia inglese. Attraverso il "shadowing", puoi ripetere le tecniche di meditazione mentre perfezioni le tue abilità linguistiche. L'approccio di ascolto attivo e di imitazione che offre il video ti aiuta a lavorare sulla fluency e sull'intonazione, mentre ti concentri su un argomento di crescita personale. Questo tipo di pratica è fondamentale per coloro che desiderano migliorare le loro capacità comunicative in inglese.

Grammatica & Espressioni nel Contesto

Nel video sono presentate diverse strutture grammaticali e frasi utili. Ecco alcune delle più rilevanti:

  • "Pick a spot" - Questa espressione imperativa è comune per indicare l'azione di scegliere un luogo. È utile quando si vogliono dare istruzioni chiare.
  • "Make sure that your spine is upright" - La costruzione di questa frase, con l'uso di "make sure that", è perfetta per fornire indicazioni e suggerimenti. Inoltre, "is upright" esprime una condizione presente.
  • "You want to feel uplifted" - Qui si utilizza il verbo "want" per indicare un desiderio o una necessità, rendendo la frase molto espressiva. "Feel uplifted" è un'espressione che evoca una sensazione positiva.

Queste strutture sono entrate a far parte del linguaggio quotidiano e comprendere come usarle in contesti pratici è essenziale per un apprendimento efficace dell'inglese.

Trappole Comuni nella Pronuncia

Durante la visione del video, ci sono alcune parole e frasi che potrebbero risultare difficili da pronunciare per chi sta imparando l'inglese. Focalizzati sui seguenti esempi:

  • "Meditation" - La pronuncia di questa parola può essere complessa; cerca di enfatizzare le sillabe correttamente per evitare confusione.
  • "Relaxed" - Molti studenti tendono a trascurare la "x", rendendo la pronuncia meno fluida. Prova a praticare lentamente in diverse ripetizioni.
  • "Anchor" - Fai attenzione alla pronuncia della "ch" e al suono finale; è un termine chiave che riassume l'idea di concentrazione nella meditazione.

Con pratiche regolari di shadowing, come quelle suggerite nel video, puoi superare queste trappole e migliorare la tua fluidità e sicurezza nel parlare 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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