シャドーイング練習: The daily routine that fixes your ability to focus | Amishi Jha - 動画で英語スピーキングを学ぶ

レッスンを作成中...
1
Attention as a powerful brain system is vulnerable.
2
And when we look at individuals over high stress intervals, Think of a student over the academic semester, or a lawyer preparing for a trial, or even in the trial,
3
an athlete during competition season.
4
These are demanding intervals, and many of us have these intervals over and over again in our lives, whether we know they're coming or not.
5
When we are under high stress, high demand intervals, our attention will suffer.
6
We've seen this over and over again.
7
And oftentimes we think of this notion of resilience bouncing back.
8
maintaining or regaining a capacity that may get degraded, like attention will over high stress.
9
One of the things I've been very interested in doing is really considering a notion almost preceding resilience, something I call pre -sillience.
10
In this sense, what we're doing is training our mind daily, no matter the level of demand in our lives.
11
Just like engaging in physical activity, not just to train for a big event like a marathon, but to stay physically, Healthy daily.
12
Why do we do this?
13
because we know when we need our bodies to be strong and fit, Think of just being in an airplane and putting your bag above your seat, or carrying in a heavy bag of groceries.
14
It would not be wise to, in that moment, decide to drop to the ground and do some push -ups.
15
You need to embody the strength so that you can use it to live your life.
16
The mind is no different than the body.
17
that the mind, needs to be exercised daily.
18
To optimize, our psychological well -being, and our ability to function and perform at our best.
19
But, The question has been how to train the mind to do this.
20
And thankfully, Decades of research in my own lab and many others has now given us a solution.
21
Mindfulness training.
22
Something that's been around for millennia.
23
The opposite of a wandering mind is a mindful one.
24
And I think of mindfulness really about keeping that button on play, if you will.
25
If you think of the mind as an MP3 player, we're not in fast forward or rewind.
26
We're in play.
27
What does that mean?
28
We're experiencing the moment to moment unfolding of our lives.
29
We're there in the present moment.
30
And one other feature is very important regarding mindfulness.
31
It's about being in play, attending to the present moment, without editorializing about what's going on.
32
So we're not reacting to it or what we might call mentally elaborating, creating stories about what's going on.
33
It's really more like getting the raw data of what's occurring in our lives.
34
And because there's such a strong pull to fast forward and rewind, we need training to be able to keep ourselves in play.
35
So given the power of attention and its vulnerabilities,
36
and arriving at a solution for how we might train it A very important question to me became, What's the minimum effective dose?
37
We want to offer mindfulness training to people that are in very high demand and often time pressured.
38
Frankly, that's all of us.
39
So what is the shortest amount of time? that people can engage in mindfulness practice daily and see beneficial effects.
40
To answer this question, we embarked on a very long series of studies in my lab.
41
In fact, the whole thing probably took about a decade.
42
Because these are human beings, and it's not a drug study per se, but it's a study in which we're asking people to do something every day, we wanted to see what the dose was,
43
meaning how much time they spent engaging in mindfulness practice, that resulted in beneficial effects.
44
So we used what's called a data emergent approach.
45
We just put all the data from all the participants with them reporting how much they practiced, and then we looked to see how much they practiced.
46
What was the minimum number that people practiced where we saw benefits in our objective measures of attention? and mood.
47
It ended up that those who practice 12 minutes or more a day benefited their attention was stronger. and protected.
48
But those who practice less did not benefit.
49
In fact, they look no different than participants who did not even receive training.
50
This told us we were on to something, something big, that there is a minimum effective dose.
51
So we went on to more studies in which we didn't bother assigning them 45 minutes or 30 minutes.
52
We assigned them 12 to 15 minutes.
53
We found that people were much more willing to do this amount of time of practice
54
and that consistently they showed beneficial effects.
55
So 12 is in some sense your daily dozen mindfulness practice number, and I encourage you to shoot for that number.
56
But here's the other thing I want you to keep in mind.
57
Just like physical exercise, The more we do, the more we benefit.
58
So if you can do more than 12 minutes, certainly aim to do so you will benefit.
59
And if you need to reach a minimum threshold in your busy lives, shoot for your daily dozen of mindfulness practice.
60
To watch the full class, become a member at BigThink .com /membership.

このレッスンについて

このレッスンでは、注意力を高めるための日常ルーチンについて学びます。特に、ストレスの高い状況での注意の脆さを理解し、マインドフルネスがどのように心の健康を向上させるかに焦点を当てます。さらに、注意を鍛えるための効果的な方法と実践時間についても学ぶことができます。英語スピーキング練習として、シャドーイング（英語シャドーイング）を通じてこのレッスンの内容を複製し、会話能力を向上させる方法を探求します。

重要な語彙とフレーズ

  • 注意力 (attention) - 心の中で情報を選び、保持する力。
  • マインドフルネス (mindfulness) - 意識的に現在の瞬間に注意を向ける練習。
  • ストレス (stress) - 心理的または身体的な負荷。
  • レジリエンス (resilience) - ストレスや困難から立ち直る能力。
  • トレーニング (training) - 身体や心の能力を向上させるための練習。
  • 有効な量 (minimum effective dose) - 効果を得るために必要最低限の時間や量。
  • 集中力 (focus) - 特定のタスクに注意を向け続ける力。

練習のコツ

このビデオの内容を元にした英語スピーキング練習には、シャドーイングが非常に効果的です。ビデオのスピードに合わせて注意深く話す内容を繰り返すことで、自信を持ってスピーキングができるようになります。最初は、自由に話す時間や休止があるフレーズを選んで、ゆっくりと繰り返してみてください。その後、より速いセクションを練習します。

また、マインドフルネスの要素を取り入れ、話している間は他のことを考えず、完全にその内容に集中しましょう。これにより、注意力が高まり、英語の理解力や発音も改善されます。日常生活の中でこれを取り入れて、12分以上シャドーイングを行えば、明確にスピーキングスキルが向上するでしょう。

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。