シャドーイング練習: Mel Robbins: The Simple Truth About Chasing Happiness - 動画で英語スピーキングを学ぶ
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What do you think is the hardest thing you're working on right now?
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Like what's the most challenging thing you're working on internally or externally?
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Could be creatively, it could be habit -wise.
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What is something that you're struggling with or grappling with that you're working through?
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Happiness.
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Wow, okay.
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Yeah, happiness.
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It's interesting.
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I was getting ready to come over here this morning.
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And so my daughter goes to school here at the Thornton School for music.
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She's a senior, and she spent the night with me last night.
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I'm going to tell you the story because it's relevant about both learning things the hard way and about happiness.
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So she slept in my bed with me last night, and it was so awesome.
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And I just love her, and she's 22, and she's about to, like, burst into the next chapter of her life.
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It is so exciting.
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And I miss her terribly, terribly. And I, oh, I'm going to get like totally choked up
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when I think about it because I live on the other side of the country.
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And I think one of the hardest things
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that you have to do in life if you really love somebody is to encourage them to leave, to encourage them to grow.
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And I can't believe how choked up I'm getting about this because,
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I mean, this just happened this morning and I was laying in bed and she's sound asleep, you know, like sprawled out,
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like those 22 year old sleep and sweating and just like this.
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And I thought, Oh, I want to take a picture of this moment.
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And then I thought, no, she's going to kill me because she looks terrible.
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And you know how that rolls when you're 20 years old.
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And so I closed my eyes to just capture the memory.
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And I thought, why is it that I am always gripping onto the thing that makes me unhappy.
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What is it about this campaign?
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I call it the campaign of misery.
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Like instead of focusing on the fact that here I am, first of all,
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lucky enough to be in Los Angeles to be able to have the means to go see her for Parents Weekend,
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that I have a relationship with her where she would want to come and just snuggle up and spend the night,
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that she is pursuing her passion and dream of being a singer -songwriter, that she is just killing it.
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She's happy.
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Why am I always defaulting to the loss?
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And so when I say that I'm working on happiness, what I've realized about myself,
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Jay, is that I have done a lot of things in life,
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but I've spent the vast majority of my life being so busy and keeping myself so busy as a means to outrun,
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I think, a deep -seated unhappiness.
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And that when the pandemic hit and I had to slow down and I had to truly say to myself, okay, you can't go anywhere.
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You cannot regulate your anxiety by running to Target.
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You can't catch a plane.
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Like, it's you and your, like, you and yourself right now, Mel and all the coping mechanisms
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that you used to have that distracted you from the fact that you're just not that happy, they're not there anymore.
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And unless I want to drink myself into the ground, which I don't, and numb it, or hit the vape pen or take a gun,
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like, unless I want to numb it, I got to deal with it.
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And so I've spent the last two years
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and I continue to focus right now on the number one goal that I have,
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which is to learn how to be happy and content content wherever I am.
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And so this morning is the perfect example of catching this profound sadness, which is part of the human experience.
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Deeply missing somebody is also about loving them, right?
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And noticing that I was going into the negative.
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And part of being content and being happy wherever I am is not trying to fix things.
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It's being okay with things.
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It's allowing the emotion to rise up and then noticing that there's a different way to feel.
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And so in that moment, I just am doing what I'm doing a lot of, which is just breathing through those deep moments where I'm like,
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why am I complaining about this?
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It's so stupid.
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Why am I obsessing about this thing tomorrow?
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And I'm not even here right now.
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And reframing things in a more positive way.
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And this might surprise people because I am a very positive person.
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I am a very optimistic person.
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But when I really slow down, my mind runs a million miles an hour and normally it's 15 steps ahead,
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which means I'm never content where I am.
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And so I've been doing a ton of work like in my nervous system,
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in my body, instead of going right up here and trying to wrestle with my thoughts, I've been going down into here to just.
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anchor in my body and slow things down and be physically where I am, where my feet are.
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And so then there was a second thing that happened.
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So again, I'm working on happiness.
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That's the thing I'm really like working on.
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It's like a muscle, right?
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I'm in the bathroom and I am terrible at doing my hair.
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I know it looks really decent today, but normally I look like a fricking labradoodle on a humid day.
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Like that's just me.
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I just have never figured out the hair situation.
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And so I finally said, that's it.
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I have got to figure out how to make my hair look halfway okay.
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Like I'm not even looking for amazing.
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I'm just looking for okay.
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And so I was watching YouTube.
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I'm learning the tutorials.
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I've got the right sprays.
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And so Kendall comes rolling in after she wakes up and I am sitting there trying to curl my hair, right?
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With this big fat curling.
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I'm terrible at it, Jay.
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And all of a sudden I hit my freaking ear and I'm like, oh, and I'm like, oh my God, I've just burned my ear.
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And Kendall casually goes, well, you got to learn somehow.
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And she walks out of the room.
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I think there is so much wisdom in that because that is how you learn.
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That is how you learn how close to hold a curling iron to your ear.
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You burn yourself.
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And then your whole body absorbs the lesson and you don't go that close to the fire next time.
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And I'm doing that dance with happiness and contentment that
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when I feel the fire of discontent or friction or complaining or looking for what's wrong,
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I pull the curling iron a little away from the ear and I go back into a safer, calmer place.
97
That was a beautiful answer.
98
I didn't know what to expect when I asked that question.
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I really appreciate you you know going that inward with it because you could have gone a number of ways i
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i fully understand and empathize what you're saying because my mom
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and my family do something similar so
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and i love my mom i have a great relation with my mom she's amazing
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and anything that's good about me is because of her
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but every time i go back to london the day
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i land my family will say well you're only here for 21 days
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i'm like 21 days like that's three weeks even
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if you added up all the hours weekly
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that you spend with time with someone it probably won't account for right 21 full days yeah with full presence
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and then a week will go
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and be like oh you've only got 40 14 days left
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or you've only got seven days left or you're leaving today
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and and that mindset just keeps forcing you to think that day 21 is day one,
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as in that day 21 days left is the same as one day left.
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And you're living all 21 days as there's only one day left.
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And I've taken time and I've sat with my mom so many times to have that conversation with her.
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And I said, mom, if you celebrate that we have 21 days, we're going to make the most of it.
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And we're going to create new memories and create new experiences, then you're going to be happier for these 21 days.
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And yes, you're going to miss me the same.
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It's not going to change that.
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And I'm going to miss you.
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So I have personal experience of that on the other end of it with having that conversation with my mom,
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where she's really grown in understanding how that thought hasn't served her.
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And she's so much happier for it now when I go back.
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So I definitely identify with that.
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What you touched on at the end there, though, was really interesting to me.
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When you talk about happiness, it sounds like you believe you deserve it
127
and you sound like you believe
128
it's yours for the taking like it's like it is a clear goal direction it's there yeah
129
and i think what's happened is subconsciously or consciously
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so many of us don't feel we deserve happiness
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or we don't feel we're worthy of happiness
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or we actually think mediocrity is a safer place to live
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because then we don't have our expectations being unmet we don't have the fall of i wanted this
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but i got this right and
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so i've been i had a friend the other day who sent me a message
136
and he said take a look at this
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and it was all about how really we shouldn't strive for happiness we should strive for mediocrity
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because mediocrity is where most people will end up so
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that was literally this is the message
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so my friend messaged me he goes what do you think of this i think
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it sucks that's right i think it's worst advice I've ever freaking heard.
142
How about that?
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It's the dumbest thing I've ever heard.
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Here's the thing, Jay.
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So one of the things I also wanted to say is
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that I'm 54 and it's taken me a long time to figure out that I was actually not a happy person.
147
And I don't think I, I really, truly understood what happiness is.
148
And maybe I'm using the wrong word.
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Maybe the word is the problem because I always associated happiness with like parties and laughter and like, I'm just like full of joy.
150
And I'm, and I just, you know, it's like this very positive thing.
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And again, I am a positive person.
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I'm a very optimistic person.
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But if you were to put a speaker on my head and broadcast the things I said to myself,
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you would literally check me in to the seventh floor at Mass General Hospital in Boston, Massachusetts because it was a constant drumbeat of negativity.
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And as I, one by one by one, Jay, started to fix the problems in my marriage and my finances,
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with my anxiety, as I built a business, you know, a lot of people are surprised to learn
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that most of what you see that I've built has been built in the last six years, literally.
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And so I, as I started fixing things outside,
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that default drumbeat did not go away.
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It just was a situation where I no longer had anything outside of me that was rationally wrong.
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So I turned it back on me and just started hammering me in crazy ways.
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I'll give you an example.
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So this is where I started to have this breakthrough.
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So I was sitting, my husband and I have just bought a house in Vermont.
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And I know you guys, you know, are in your new home.
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It's an incredible thing to do.
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It is our dream house.
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It's the house that his parents built.
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It's the family house.
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We not only were able to purchase this thing, we have been able to completely renovate it, make it our own.
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This place is the closest place to God that I have ever been.
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We sit nestled between mountains with 140 -mile view straight down a valley with cascading.
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Like, it is just spectacular.
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When I would sit in therapy sessions eight years ago and my therapist would ask me to come up with like a,
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you know, like a totem or a spiritual guide or a vision, whatever, for truth or God or whatever, it's always this view.
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And so lo and behold, eight years later, we freaking live there.
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And I'm sitting on this covered deck looking down the valley.
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My daughter is sitting next to me, her other daughter who lives in Boston, who's 23.
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And it's Sunday.
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And normally on Sundays, I'm not even present on Sundays because I've now got the Sunday scaries.
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I'm now thinking about the week ahead.
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She is starting to now do that.
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Okay, I got to get going.
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I got to pack the car.
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I got to get going.
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I got a big week of work this week.
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And it's 7 .30 in the morning on a spectacular day, and the energy is starting.
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And I recognize the energy because that is the campaign of misery that I have lived with for 50 years.
189
And I'm sitting there, and I'm thinking, oh, this is interesting.
190
That's me.
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And then I stopped in that moment, Jay, and I thought, I don't feel that right now.
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I just feel that exactly where I am,
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looking at this view, is exactly where I'm supposed to be.
194
And it was so profound.
195
It's almost like that moment where Eckhart Tolle has on the bench in the beginning of The Power of Now,
196
where I have this profound experience where I think, wait a minute, is this what happiness is?
197
that I'm not 15 steps ahead.
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I'm just able to be right here without the anxiety, without the stress.
199
I mean, that is like a revolutionary experience for me.
200
I don't think I had ever not felt the default of a revved up nervous system,
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an anxious mind, or a to -do list that was a mile long.
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And I don't want to go back to that sort of frenetic busyness that creates chronic stress.
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And, you know, the challenge for me right now is how do I stay in a space that's happy
204
because I love the game of building a business.
205
I love pushing myself.
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I love, like, and I realized, oh, wait, you actually need both.
207
You need deep, spiritual, quiet time, and you need the busyness of Los Angeles or Boston
208
or New York in small sprints but that can't be your default anymore woman
209
and that's a that's such a great realization and reflection i think
210
when you come to that and it it takes a lot of self -acceptance to come to that because
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I think we think of life as binary, like you have to make a choice.
212
You're either going to be a hustler or you're going to be peaceful.
213
You're either going to be a winner or you're going to be a loser.
214
You're either going to be wisdom and zen or you're going to be money and materialistic, right?
215
And it's almost like you feel you have to make those choices early in life.
216
And I think when you came in here, we were talking about something and I really,
217
really think it's something that a lot of our listeners will resonate with the idea that so many of us
218
experience pain of not going after what we want or what we need or what we feel is our calling
219
because of the pain that comes with that yeah and
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so we settle for the pain of where we are yeah
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and i think those two ideas are related
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because again we think there's this choice
223
you have to make at any point in time where it's
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like i'm either going to live the life of my dreams
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or i'm going to be stuck forever
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and then we're like okay well i'll be stuck forever
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because my dreams seem so far away i remember being there
228
and it's always hard to help everyone who's listening realize how much i felt that way
229
so how old were you i this was six years ago for me oh my god
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that's right you like have this crazy parallel yeah six years ago
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so six years ago
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i was working a safe corporate job six months from now i was about to be married to radhi
233
and i was making
234
31 500 pounds a year and that was my salary at this company
235
and i was doing extremely well at the company
236
so i had a good track to to progress there
237
and i'm sitting there going i've been there for two years
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and I'm like I don't think
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this is where I'm meant to be I was looking at people who'd been at the company for decades
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I was I've always said to people look 10 20 years ahead of you
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and look at that person in the company and go is
242
that where I want to be and I was like well even
243
if they paid me as much as that person's paid even if I got all the benefits that person got
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I don't think I want to do that in my 50s
245
and so I thought to myself okay well then I have to take a risk.
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So, and obviously that was like a two -year journey of even convincing myself.
247
Let's talk about that.
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If someone's sitting there right now, passionate about something, wanting to get inspired,
249
wanting to do something, but they're settling for the pain of where they are.
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And that's why I asked that mediocrity and happiness question.
251
Yeah.
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It is really that dance between I'm going to settle for where I'm at, or I'm going to be where I want to be.
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How do you think about that journey?
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How do you start?
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You know what just popped into my mind, in a weird way, cancer.
256
If you got diagnosed with a cancer that was treatable, would you try to treat your cancer?
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Yes.
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Of course you would, because otherwise it would kill you.
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When you feel this call or this burning desire, and I feel like we all have this flame inside of us.
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We are not like a boiler where the pilot light can blow out.
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That is not how a human being is wired.
262
You, whether you're stuck, whether you're in pain, whether you're suffering, you still have this flame inside you that is burning.
263
And when you actively engage in your own campaign of misery,
264
and you actively tell yourself the reasons why it's not going to work, or the reasons why you can't do it,
265
or the reasons why now is not the time, or you're never going to make it happen,
266
or it was great for Jay or great for Mel, but nothing ever works out for me.
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When you engage in your own campaign of misery, you are creating literally a cancer inside of you that eats at you.
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And we don't realize that by engaging in this campaign of misery,
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because it's active, that flame is burning inside you and you are actively convincing yourself not to do anything.
270
It is an active, engaged, and that's why I call it a campaign, because that flame is going to keep on burning,
271
which is why the campaign has to get louder and the excuses have to get louder.
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And you know what starts to happen is you start to listen to
273
that campaign and you start to feel pain because there's something burning inside of you.
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And the only cure for this is to stop listening to that campaign and simply start taking small steps,
275
just one every day toward the thing that you want.
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I talk to my daughter about this all the time.
277
So she dreams, absolutely dreams of being a singer songwriter,
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solo artist with a successful career, literally stadium tours.
279
And if I'm being perfectly honest, this kid has all of the talent and all of that,
280
like she's one of those five tool players and she is a great person.
281
kind and just awesome.
282
And she's even in a program for it, the best in the country.
283
She has everything.
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She just has to do the work.
285
What is the work?
286
Well, the work is simply writing crappy songs every day.
287
The work is not listening to the campaign of misery, because all around you, you're going to see evidence of this person's better,
288
or that person this, or this one's that, Uh -uh.
289
When you listen to that campaign in your head, it is like a cancer inside.
290
It causes pain because you can feel when you are giving up on your own potential.
291
And that is the worst kind of life to live.
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You are either in the stands commenting about the game or you're on the court playing it.
293
And right now, I want you to think about that flame inside you, that dream that you have.
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And I'm going to go back to my daughter who is on the court, but she will be the first to say that for many years,
295
she was engaged in her own campaign of misery, sitting in the stands, telling herself why she can't get on the court right now.
296
And so I like that visual because at any moment, it literally like cuts right to the truth.
297
Are you in the stands criticizing who the people who are playing the game
298
or being jealous of them or in the stands telling yourself it's not time to jump in?
299
Or are you on the freaking court?
300
There's only two places to be in life.
301
That's it.
302
There is no middle ground here.
303
And so what I want to say also is that being in the stands, it is loud.
304
It is an active thing that you're doing.
305
This is not a passive thing that we do to ourselves.
306
We actively argue against our dream and our potential.
307
And that is a thousand percent tied to your happiness, to your confidence.
308
Because if you are arguing against your own God -given potential, you are actively destroying your confidence.
309
You're actively destroying possibility in your life.
310
And here's the thing, you freaking know it.
311
People know when they have imposter syndrome.
312
They know it.
313
They talk about it openly.
314
And I also hate the term fake it till you make it.
315
And here's why.
316
When you say, I'm just going to fake it till you make it, you are calling yourself a fake.
317
It amplifies your self -doubt.
318
Instead, say this, I'm going to get on the court and try until I make it.
319
Because the pain of sitting in the stands and never getting down there is way greater than tripping on the court.
320
Way greater.
321
And this is the thing I want people to understand.
322
You are causing yourself so much pain by laughing off and making jokes about how it's never going to happen.
323
You're causing yourself so much pain by thinking about it.
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Get out of the freaking stands and get back on the court in your life.
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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
このスピーキングレッスンは、動画「Mel Robbins: The Simple Truth About Chasing Happiness」を教材にしています。 この動画には、シャドーイング用の文が324文、単語が3922語あります。 音声の長さは22:46です。 話す速さは1分あたり約172語で、日常会話に近い自然なペースです。 単語の85%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。
この動画の重要語彙
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| happiness 名詞 | /ˈhæpinɪs/ | 幸福, 幸せ |
| misery 名詞 | /ˈmɪz(ə)ɹi/ | 悲惨, 苦痛 |
| flame 名詞 | /fleɪm/ | 炎, 火炎 |
| default 名詞 | /dɪˈfɔlt/ | デフォルト |
| curl 名詞 | /kɜɹl/ | 巻き毛 |
| anxiety 名詞 | /æŋˈzaɪ.əti/ | 心配, 不安 |
| settle 動詞 | /ˈsɛtəl/ | 解決する |
| argue 動詞 | /ˈɑɹ.ɡju/ | 議論する, 論ずる |
| encourage 動詞 | /ɪnˈkʌɹ.ɪd͡ʒ/ | 勇気付ける, 奨励する |
| spiritual 形容詞 | /ˈspɪɹɪt͡ʃuəl/ | 精神的 |
| wisdom 名詞 | /ˈwɪzdəm/ | 知恵 |
| wherever | /(h)wɛɹˈɛvɚ/ | どこでも |
| convince 動詞 | /kənˈvɪns/ | 説得する, 納得させる |
| complain 動詞 | /kəmˈpleɪn/ | ぼやく, ぶつぶつ言う |
| spectacular 形容詞 | /spɛkˈtæk.jə.lɚ/ | 華華しい, 壮大な |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| slow down 動詞 | 遅らせる | |
| come over 動詞 | 遣って来る | |
| go away 動詞 | 去る, 出る | |
| go back 動詞 | 戻る, 帰る | |
| wake up 動詞 | /ˌweɪk ˈʌp/ | 目覚める, 目を覚ます |
繰り返し練習したい文
動画に出てくる短く完結した文です。日常会話でそのまま使えます。
- Why am I always defaulting to the loss?
- You can't catch a plane.
- Why am I obsessing about this thing tomorrow?
- That's the thing I'm really like working on.
- How do you think about that journey?
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 doing · I've been going |
| 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 | I've realized · have done · I've spent |
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | has been built · be stuck · is wired |
| 関係詞節 who / which + 節 — 人や物について情報を加える | sadness, which is · people who are |
注意したい発音
話し手はI'm, you're, I'veなど、短縮形や弱形を122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: worthy /ˈwɝ.ði/, breathe /bɹiːð/, seventh /ˈsɛvənθ/, therapist /ˈθɛɹəpɪst/, breakthrough /ˈbɹeɪk.θɹuː/
- 「sh」と「zh」の音: passion /ˈpæʃən/, capture /ˈkæp.(t)ʃɚ/, relation /ɹɪˈleɪʃ(ə)n/, emotion /ɪˈməʊ.ʃən/, reflection /ɹɪˈflɛkʃən/
- 長い単語（アクセントの位置に注意）: anxiety /æŋˈzaɪ.əti/, spectacular /spɛkˈtæk.jə.lɚ/, optimistic /ˌɒptɪˈmɪstɪk/, mechanism /ˈmɛk.ə.nɪ.zəm/, revolutionary /ˌɹɛvəˈluʃənɛɹi/
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: curl /kɜɹl/, spiritual /ˈspɪɹɪt͡ʃuəl/, terribly /ˈtɛɹ.ɪ.bli/, salary /ˈsæləɹi/, relation /ɹɪˈleɪʃ(ə)n/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: actively /ˈæktɪvli/, wherever /(h)wɛɹˈɛvɚ/, convince /kənˈvɪns/, strive /ˈstɹaɪv/, vast /væst/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: flame /fleɪm/, default /dɪˈfɔlt/, profound /pɹəˈfaʊnd/, physically /ˈfɪz.ɪ.kli/, reflection /ɹɪˈflɛkʃən/
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。happiness, misery, flame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。