シャドーイング練習: How to wake up feeling refreshed » 3 essentials - 動画で英語スピーキングを学ぶ
レッスンを作成中...
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Hello, my name is Izzy.
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I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.
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Waking up feeling tired is something that almost all of us experience from time to time.
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In this video I'm going to share with you three things
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that help me wake up feeling refreshed and full of energy every day.
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If you'd like to skip ahead, these three things are light, water and mindfulness.
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Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.
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I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.
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This means that mornings have always been a bit of a struggle for me.
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You know that feeling when your alarm goes off
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but your bed feels so comfortable and amazing and so warm
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and the last thing you want to do is step out of your bed.
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Then I would often end up repeatedly hitting snooze and
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when I finally did negotiate myself out of bed I would feel groggy and just awful.
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As a medical student I have had to get used to waking up much much earlier than my natural preference.
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Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.
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Firstly my light alarm.
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Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.
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Back when I was still using sound alarms on my phone
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I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.
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Ever since using light alarms, I only ever use sound alarms as a backup option.
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For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.
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I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,
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which I've been using daily for the last two years and absolutely love and rely on.
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There are four things I really like about the Somnio.
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Firstly the light alarms simulated sunrise can go quite bright
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and definitely wakes me up in the morning without need for any sound alarm at all.
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You can also set how rapidly you want the Sun to rise
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and also how bright
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and you can even use it as a lamp at any time by just turning on the lamp option like so.
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Oops, I just realised it's been out of shot.
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There's lots of options for gentle sound effects such as birdsong or rain.
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Along with working as an alarm, it can also provide a simulated sunset,
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which is where it gradually dims down over time, down to nothing.
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And often I'll put this on in the background
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while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.
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And finally I think it's quite aesthetic.
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I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.
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Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.
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So obviously this is a bit limited by
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daytime and nighttime but if you wake up in the morning
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and first thing you open your curtains
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and let in a lot of bright light that will do a similar trick in terms of setting your body clock.
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My second favorite thing in the mornings to help me feel alert and refreshed is actually water.
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Around two years ago I decided to start a habit of
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drinking at least a cup of water every single morning as soon as I woke up.
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In Atomic Habits, which is a really good book by the way I highly recommend you check it out,
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James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.
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So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.
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And this means
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that as soon as I wake up from my light alarm I can just casually reach over
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and very easily down 500ml of pretty tasty filtered water first thing in the morning.
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And I found this really helps me to stay alert, hydrated and wake up in the morning.
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And also it means that I don't get
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so many headaches in the day
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because I feel like I start of the day already with 500ml of water
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so I'd highly recommend trying out drinking water first thing in the morning.
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The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,
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which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.
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The reason why I like this one in particular so much is
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because it has a small hole in the top of it just here
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and this means that it has a very smooth flow of water
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and without any of that annoying glugging that you get with bottles
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that don't have that small hole in the top to let the air in.
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Thirdly is my Zafu, or my meditation cushion.
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This is a buckwheat filled meditation cushion in colour zen black of course
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and I have popped this in the corner of my room just next to my bookshelf
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and whenever I see it it reminds me to meditate every morning and night.
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I've been meditating for around two years by now and it's honestly become something I enjoy so much.
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I think that feeling of calm and a peaceful quality of mind is just irreplaceable
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and I would highly recommend it if you haven't tried it before.
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Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.
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Firstly, it gives me something to actively look forward to in the morning.
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This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities
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that I actively enjoy and will help me to have a great day ahead.
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And this makes it so much easier to convince myself to get out of bed and feel excited for the day.
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Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind
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and slow down racing thoughts this means that even after a packed day
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when I go to bed and I do my meditation before bed I can slow down those busy thoughts.
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Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.
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As a reformed night owl I can very easily stay up past my bedtime
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and just do absolute nonsense into I don't know the very early hours of the morning
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but by having a nighttime routine
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that I actually look forward to including things like meditation I can more easily convince myself
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or tempt myself into thinking oh
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if I go to bed now then I get to do my evening routine
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and I quite like my evening routine why don't I go bed now.
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After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.
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So those are three things that really help me to wake up feeling fresh every day.
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So light, water and mindfulness.
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I really hope these tips have been interesting or helpful in some way.
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Let me know in the comments whether you've tried any of these and if they worked for you.
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Thank you so much for watching if you've made it this far.
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If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.
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Thank you.
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このレッスンの語彙とスピーキングのポイント
このB1レベルのスピーキングレッスンは、動画「How to wake up feeling refreshed » 3 essentials」を教材にしています。 繰り返し出てくる語は次のとおりです：alarm, wake, bed, meditation, feeling。 この動画には、シャドーイング用の文が95文、単語が1394語あります。 音声の長さは7:59です。 話す速さは1分あたり約175語で、日常会話に近い自然なペースです。 英語の頻出3,000語に含まれる単語は81%だけなので、語彙は難しめです。
この動画の重要語彙
動画の中で特に難しい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| alarm 名詞 | /əˈlɑɹm/ | 警報 |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 |
| nighttime 名詞 | /ˈnaɪtˌtaɪm/ | 夜間, 夜分 |
| refresh 動詞 | /ɹɪˈfɹɛʃ/ | 爽やかにする |
| firstly 副詞 | /ˈfɜɹstli/ | 先ず, 第一に |
| meditate 動詞 | /ˈmɛ.dɪˌteɪt/ | 瞑想する |
| simulate 動詞 | /ˈsɪm.jə.lət/ | シミュレートする |
| snooze 動詞 | /snuz/ | 居眠り |
| thirdly 副詞 | /ˈθɚdli/ | 第三に |
| cushion 名詞 | /ˈkʊʃən/ | 座布団, クッション |
| lamp 名詞 | /ˈlæ̝mp/ | ランプ, 明かり |
| convince 動詞 | /kənˈvɪns/ | 説得する, 納得させる |
| filter 名詞 | /ˈfɪltɚ/ | 濾過器, フィルター |
| audiobook 名詞 | /ˈɔdi.oʊbʊk/ | オーディオブック |
| awaken 動詞 | /əˈweɪkən/ | 起こす |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| wake up 動詞 | /ˌweɪk ˈʌp/ | 目覚める, 目を覚ます |
| look forward to 動詞 | 楽しみにする | |
| slow down 動詞 | 遅らせる | |
| check out 動詞 | 試験する, 検査する | |
| try out 動詞 | 試す, 試してみる |
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 現在完了進行形 have/has been + -ing — 以前に始まり今も続いている動作 | I've been using · I've been meditating · have been interesting |
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | have been · have always been · have popped |
| 関係詞節 who / which + 節 — 人や物について情報を加える | Habits, which is · mind which is |
| 比較級 -er than / more … than — 二つのものを比べる | earlier than · more gently than |
注意したい発音
話し手はdon't, I'm, I'veなど、短縮形や弱形を23回使っています。聞こえたとおりの短い形で発音しましょう。
- 「th」の音: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
- 「sh」と「zh」の音: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
- 長い単語（アクセントの位置に注意）: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: alarm /əˈlɑɹm/, firstly /ˈfɜɹstli/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, refill /ˈɹiː.fɪl/, rudely /ˈɹuːdli/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: actively /ˈæktɪvli/, convince /kənˈvɪns/, cultivate /ˈkʌltɪveɪt/, invaluable /ɪnˈvælju(ə)bl̩/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: mindfulness /ˈmaɪn(d)fʊlnəs/, refresh /ɹɪˈfɹɛʃ/, firstly /ˈfɜɹstli/, filter /ˈfɪltɚ/, bookshelf /ˈbʊkˌʃɛlf/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。alarm, habit, nighttimeなどの単語に特に注意しましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。