シャドーイング練習: Thinking Too Much About The Past? This One Strategy Can Help - 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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There are two things that can stop you from enjoying the present moment.
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Ruminating about your past and worrying about your future.
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Do you find yourself thinking about things you could have done differently or things that could go wrong?
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Staying present isn't easy, especially when you've been through trauma or struggle with anxiety.
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Practicing mindfulness can help you live a more fulfilled, happy life by being totally in the moment and stopping your mind from wondering.
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Now I know what you're thinking.
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Sigh, you can't just rewire your brain.
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Actually, according to researchers Davis and Hayes, your brain can rewire itself when you have a new experience.
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Because of something known as neuroplasticity, you can change the structure of your brain by practicing new habits, like mindfulness, regularly.
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So why should you worry about being present and mindful?
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Here are four reasons why mindfulness can be your superpower.
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Let's go!
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1. Psychological Flexibility According to Davis and Hayes, when you take a step back and notice your thoughts in an objective way,
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you can temporarily deactivate neural pathways that were formed from your past experiences.
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As a result, you'll have more psychological flexibility
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and can respond based on what is happening in the moment
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instead of automatically reacting the same way you have in the past.
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By using mindfulness, you can adapt to the situation you're in.
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In fact, according to an article published in the Journal of Psychotherapy,
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mindfulness mediation activates parts of the brain that helps with adapting to high stress situations.
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Let's use an example.
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Sarah is having a disagreement with her partner.
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Her first instinct is to get angry and defensive because in the past, arguments with her ex always got heated quickly.
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Instead of automatically reacting, she takes a few deep breaths, becomes aware of her thoughts, and notices how they are affecting her emotions.
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She brings her attention back to a partner to focus on what they're saying.
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This time, Sarah listens intently and responds calmly.
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Because Sarah is practicing mindfulness, she can communicate better, remain present, and regulate her emotions.
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Sarah's situation is just one example of how mindfulness can improve communication in relationships.
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According to an article published in the academic journal Psychotherapy, people who scored higher in mindfulness are more satisfied with their relationships,
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better at dealing with conflict, and more empathetic.
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They also have less anxiety and anger doing an argument, allowing them to respond compassionately instead of getting caught up in their emotions.
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Number two, stopping the avoidance cycle.
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If you've ever been through a traumatic experience, you might be familiar with the rebound effect.
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This is when you try to suppress a thought or avoid a situation, but the thought comes back frequently and more intrusively.
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The rebound effect leads to a behavioral loop where you try harder and harder to avoid the thought or situation and BAM!
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It comes back stronger each time.
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A study by Follett and colleagues suggest that mindfulness is beneficial in trauma therapy
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because it helps clients let go of fear and acknowledge their thoughts instead of suppressing them, which stops the avoidance behavioral loop.
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According to researchers Goodman and Calderon, one technique that is suggested for clients in trauma therapy is repeatedly thinking about an image
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that brings them comfort as they go about their day like your pet
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or the sun Whatever comforts you by continuously focusing on an image that relaxes them in a traumatic scenario
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They can increase feelings of safety and decrease negative arousal number three Hakuna Matata
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Raise your hand if you've ever been insanely anxious while sitting around doing absolutely nothing.
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Oh Wow a lot of us According to a paper published in the Akhomatic Journal Mindfulness,
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practicing mindfulness has been shown to reduce habitual worrying and test anxiety.
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There are two main characteristics of mindfulness, accepting and observing the thought without judgment and redirecting your attention from the thoughts.
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When we practice mindfulness, it can address habitual worrying by stopping thoughts about the past or future, which leaves us in the present.
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James is sitting at his desk about to take an exam.
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He's feeling extremely nervous and has all sorts of anxious thoughts running through his mind.
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What if I fail?
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I won't get a good mark in this course.
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I won't be able to get into the college I want.
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And I'll never be able to have a successful career.
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He notices these thoughts
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and decides to do a mindfulness exercise from psychologist Dr. Lillian Najad called Thoughts as Clouds in the Sky.
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He imagines all his negative thoughts as clouds floating in the sky, just passing by.
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He doesn't react or judge them at all.
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He just observes them and accepts that they are there without believing them or taking them to heart.
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He doesn't try to control or change them.
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He puts a distance between himself and his anxious thoughts instead of trying to identify with them.
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Then, he focuses on his immediate surroundings the desk in front of him, the feeling of his chair against his back, and the sound of his classmates talking.
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After a few moments, James feels relaxed, present, and ready to tackle the exam.
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Could this technique help you in an anxious situation in your life?
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Let us know in the comments.
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Number 4.
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Mindful Relating in Relationships.
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Have you ever had a partner do something that, in your opinion, is weird.
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Sai had a partner that would keep their batteries in the fridge.
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The first time he saw this, Sai was stunned.
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But this was normal to the partner.
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Mindful relating is a technique you can use to form deeper relationships and understand where your partner is coming from.
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To practice, therapist Lee Tremaine recommends that you try to remain focused on the conversation
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and keep bringing your attention back to it when your mind wanders.
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You might notice yourself getting distracted by self-conscious thoughts.
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Do they like me?
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Am I saying the right thing?
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Maybe your attention drifts to all the things on your to-do list for that day.
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Notice when this happens so you can direct all your attention back to the present moment.
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Focus on the person's body language, the emotions they're expressing, and the connection you feel to them.
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The more you practice mindfulness, the better you will get at it, and the more you will benefit.
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It's okay if it's hard at first.
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Do you struggle with staying present?
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How do you practice mindfulness in your own life?
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Share your thoughts in the comment section below.
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If you want to learn more about techniques that improve mental health, don't forget to subscribe to Psych2Go and hit the like button.
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Thanks for watching!
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Until next time!
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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B2レベルのスピーキングレッスンは、動画「Thinking Too Much About The Past? This One Strategy Can Help」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：mindfulness, present, partner, situation, notice。 この動画には、シャドーイング用の文が87文、単語が1127語あります。 音声の長さは6:42です。 話す速さは1分あたり約168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 |
|---|---|---|
| anxious 形容詞 | /ˈæŋkʃəs/ | 心配した |
| emotion 名詞 | /ɪˈməʊ.ʃən/ | 感情, 心緒 |
| trauma 名詞 | /ˈtɹɔm.ə/ | 外傷, 損傷 |
| avoidance 名詞 | /əˈvɔɪdəns/ | 回避 |
| traumatic 形容詞 | /tɹɔˈmætɪk/ | 外傷体験 |
| researcher 名詞 | /ˈɹiˌsɝ.t͡ʃɚ/ | 研究員, 研究者 |
| adapt 動詞 | /əˈdæpt/ | 適応する |
| flexibility 名詞 | /ˌflɛksɪˈbɪlɪti/ | 柔軟性, 可撓性 |
| observe 動詞 | /əbˈzɜːv/ | 守る, 従う |
| arousal 名詞 | /əˈɹaʊzəl/ | 覚醒, 喚起 |
| classmate 名詞 | /ˈklæs.meɪt/ | 同級生, 級友 |
| neuroplasticity 名詞 | 神経可塑性 | |
| superpower 名詞 | 超大国, スーパーパワー | |
| wander 動詞 | /ˈwɑndɚ/ | ぶらつく, さ迷う |
| distract 動詞 | /dɪˈstɹækt/ | 気をそらす |
動画に出てくる句動詞
| 単語 | 意味 |
|---|---|
| come back 動詞 | 戻る, 帰る |
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。
- Sigh, you can't just rewire your brain.
- What if I fail?
- Am I saying the right thing?
- Do you struggle with staying present?
- How do you practice mindfulness in your own life?
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 |
|---|---|
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | you've been · you've ever been · has been shown |
| 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 | were formed · is suggested · has been shown |
注意したい発音
話し手はyou've, doesn't, they'reなど、短縮形や弱形を16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: empathetic /ˌɛmpəˈθɛtɪk/, pathway /ˈpæθˌweɪ/, therapist /ˈθɛɹəpɪst/
- 「sh」と「zh」の音: anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, mediation /ˌmiːdiˈeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, conscious /ˈkɑn.ʃəs/
- 長い単語（アクセントの位置に注意）: habitual /həˈbɪ.t͡ʃʊ.əl/, behavioral /bɪˈheɪvjəɹəl/, flexibility /ˌflɛksɪˈbɪlɪti/, deactivate /ˌdiːˈæktɪveɪt/, empathetic /ˌɛmpəˈθɛtɪk/
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: behavioral /bɪˈheɪvjəɹəl/, arousal /əˈɹaʊzəl/, calmly /ˈkɑː(ɹ)m.li/, neural /ˈnʊɹəl/, regulate /ˈɹɛɡ.jə.leɪt/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: avoidance /əˈvɔɪdəns/, behavioral /bɪˈheɪvjəɹəl/, observe /əbˈzɜːv/, deactivate /ˌdiːˈæktɪveɪt/, activate /ˈæktɪˌveɪt/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: mindfulness /ˈmaɪn(d)fʊlnəs/, mindful /ˈmaɪnd.fl̩/, flexibility /ˌflɛksɪˈbɪlɪti/, drift /dɹɪft/, fulfill /fʊlˈfɪl/
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。anxious, emotion, trauma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。