Pratica di Shadowing: How To Meditate For Beginners - A Definitive Guide - Impara a parlare inglese con i video
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Today we're going to talk about exactly how to meditate.
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I'm going to go over everything from where to meditate,
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what you should do with your body,
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what you should do with your mind,
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and even how long you should do it for,
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so you can start reaping some of these benefits.
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All of the information I'm giving you today is taken from a book
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that is recommended by just about every meditation forum on the internet,
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Mindfulness in Plain English.
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Where should I meditate?
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Technically, you can meditate anywhere you like because it is an exercise for the mind.
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You can meditate sitting in a chair,
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sitting on the floor, and even laying in bed.
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However, there is an optimal way to meditate.
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It's best to avoid meditating in bed because you tend to fall asleep.
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Meditating on the floor with your back straight up is actually considered to be the most formal and beneficial way to meditate.
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And this is because it keeps you wide awake and allows you to sit for long periods of time.
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What do I do with my body?
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The first thing you want to keep in mind when meditating is your feet.
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A lot of well-seasoned meditators will preach about how your feet need to be on top of each other.
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However, for the majority of people who are beginners,
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it's perfectly fine to have them criss-crossed on top of each other like a pretzel.
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Your arms are resting on your thighs,
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your hands rest on top of each other and form a cup shape.
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Your thumbs can touch, it's up to you.
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What's important is that your arms feel relaxed.
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Your back is straight and your head is completely level.
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Your head is not tilted upwards or downwards, just forward in terms of what to do with your eyes.
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You have an option of meditating with your eyes open or with your eyes closed.
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However, for most beginners, I would recommend you to meditate with your eyes closed as it's easier to focus.
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If you do choose to meditate with your eyes open,
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do not focus your eyes on an object in front of you.
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Instead, look into the distance.
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How long should I meditate for?
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Now, before you start your meditation session,
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you'll want to set an alarm.
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This is because time tends to feel a lot slower when you first start meditating.
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So setting an alarm helps prevent a constant need to wonder about how much time is left in the session.
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For first time meditators, I'd recommend you start with just 5 minutes on the clock.
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As you make meditation into a daily practice and get more used to sitting in the meditative position,
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for long periods of time,
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you can increase the time.
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Most people recommend meditating between 10 to 20 minutes.
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What to do during meditation?
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Here's where it gets tricky.
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Now there are many different forms of meditation.
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Some focus on the things around you,
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some involve reciting words in your mind.
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The one you'll be learning today is one of the most commonly taught forms of meditation and it's called Mindfulness Breathing Meditation.
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It's very easy to learn and it's considered to be just as powerful and insightful as any other form of meditation.
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The focus of breathing meditation is,
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well, you guessed it, on your breath.
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First, you want to make sure that you're breathing through your nose.
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Then all you have to do is focus all of your attention on your breath.
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Observe the way the air feels as it flows through your nostrils.
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Observe the way your breath transitions from inhale to exhale.
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Observe that little pause between those two actions.
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Observe every single aspect about the way it feels.
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Do not judge it.
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Do not criticize it.
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Simply observe.
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What you'll quickly notice is that thoughts will start appearing in your mind and will distract you from this simple, simple task.
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Oh, what should I cook for dinner?
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Hmm, maybe I should order takeout instead.
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Wait, I'm trying to lose weight, so I shouldn't.
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Or should I?
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When you notice your mind wandering like this,
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simply pull the focus back to the breath.
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This is how you train your mindfulness muscle.
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Now, most people who meditate for the first time will find
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it extremely hard to focus on just the breath for even a couple of seconds.
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They'll find themselves lost in thought quite often.
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This is totally normal, so don't criticize yourself if it happens,
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which it probably will.
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All you have to do is simply bring your attention back to your breathing.
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A good trick
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that I personally use to quickly bring my focus back is
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to focus all of my attention on the little bridge between inhale and exhale.
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That little pause where your body transitions during its act of breathing.
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While meditating, try as hard as possible to avoid moving.
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Itches and urges to fidget will arise throughout your meditation session.
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This is normal.
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This is to be expected.
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Simply bring your focus back to your breath and the feeling will eventually go away.
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And that's all there is to it.
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It's a very simple exercise.
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What's important to note is how often you work on it
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and how much time you put into it by making it a habit.
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You'll notice that you'll be able to have your entire focus on your breath for longer and longer periods of time.
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Think of this as your mindfulness muscle getting stronger and stronger.
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How often should I meditate?
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In order to really start seeing the benefits of meditation,
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you should meditate on a daily basis.
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My routine is 10 minutes a day every single day when I wake up.
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Some people like to do it twice a day like Arnold Schwarzenegger who does it 20 minutes a day
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when he wakes up and 20 minutes right before he goes to bed goes to bed,
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as long as you make it into a daily habit that is the most important factor.
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When will I start seeing the benefits?
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Well first of all you have to be doing it on a daily basis.
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The length of each session also plays a part on how fast you see the benefits,
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but ultimately it's hard to say because it really does differ from person to person.
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Certain people are less mindful in general due to the way they were brought up,
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so it'll take them a little bit longer to start seeing the benefits.
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In my personal experience it took me about a month of meditating every single day before I noticed any benefit myself.
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I found myself in a better mood overall and was less likely to get consumed by certain negative emotions.
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As I continued the practice,
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I noticed more and more benefits along the line.
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And that's it guys.
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Meditation is very simple.
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It's just the act of making it into a daily habit that is hard.
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If you guys have any more questions,
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leave them in the comments below and I'll try to answer as many of them as possible.
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Also, I'm planning on doing more Q&A videos in the future.
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If you want to be featured or if you have something very urgent to ask me.
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Send me a letter to the PO Box listed below and I'll pick the best ones to make a video about.
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Perché praticare la conversazione con questo video?
Praticare la lingua inglese attraverso video come "How To Meditate For Beginners - A Definitive Guide" offre un'ottima opportunità per migliorare la pronuncia inglese e affinare le proprie capacità di ascolto. Il video presenta frasi semplici e chiare che possono aiutarti a comprendere meglio come esprimerti durante la meditazione e come articolare pensieri e stati d’animo. La mente è l'ambiente principale in cui si svolgono le comunicazioni e imparare a meditare è un modo per allenarla, rendendoti più consapevole e presente mentre parli.
Grammatica ed espressioni nel contesto
Nel video, l'oratore utilizza diverse strutture grammaticali e espressioni chiave che possono rivelarsi utili per chi sta cercando di migliorare la propria capacità di parlare in inglese:
- "You can meditate anywhere you like": Questo è un esempio di frase che incoraggia la libertà di espressione, utilizzando la forma "can" per esprimere possibilità.
- "It's best to avoid meditating in bed": Qui si usa la forma superlativa con "best", utile per dare consigli pratici.
- "Your arms are resting on your thighs": L'uso del presente continuo aiuta a descrivere azioni che stanno avvenendo nel momento.
Queste strutture possono essere implementate nella pratica del shadowspeaks e shadow speech, dove si esegue il 'shadowing' delle frasi, migliorando così la fluidità.
Trappole comuni nella pronuncia
Durante il video, ci sono alcune parole e accenti che potrebbero risultare difficili per gli apprendisti della lingua inglese:
- "Meditate": Attenzione alla pronuncia della 'e' e alla 't', spesso confusa con un suono 'd' in alcune lingue.
- "Mindfulness": Questa parola presenta molte sillabe e una sonorità particolare che richiede pratica per essere pronunciata correttamente.
- "Straight": La 'ai' in questa parola è una delle pronunce che potrebbe risultare difficile, richiedendo esercizio per evitarne la confusione con altre vocali.
Praticare nel contesto del video ti permetterà di riconoscere questi suoni e migliorare la tua pronuncia attraverso tecniche come il shadowspeak e il shadowing in inglese. Con impegno e costanza, potrai rendere la tua pronuncia più naturale ed efficace.
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 | is taken · is recommended · is actually considered |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | people who are · people who meditate |
| Consigli con “should” should + verbo — dire che cosa è meglio fare | should do · should I meditate · should I cook |
| Verbo + -ing enjoy, keep, stop… + -ing — i verbi seguiti dalla forma in -ing | start reaping · avoid meditating · start meditating |
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.