シャドーイング練習: ways to feel a little better - 動画で英語スピーキングを学ぶ

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Hi there and welcome to the annual worst month of my life.

Old jokes aside, there has been an unexplained pattern of September being a hard month for me every single year.

We're officially moving into the second week of September 2026 and so far it hasn't been too bad.

I only really coined this speculation last September and

so perhaps this year I've been a little bit cautious even as we approach September.

With that caution, I've put together a little list of things

that I like to do to feel a little bit better

number one is to create an achievable routine for yourself emphasis on achievable this could consist of one two

or three things mine currently includes getting out of bed going downstairs to make a cup of matcha for myself

and then eventually

when i feel like i'm able to going back upstairs to wash my face it sounds stupidly simple

but it's definitely a lot harder

when you're not having the best day your achievable routine can

genuinely just be getting yourself out of bed putting on a pair of pants

and going downstairs to sit on your couch

or moving off your couch going upstairs

and putting on a change of clothes whatever it is get to know what is achievable for you

when we're in a productive mood

or just in a better mood i feel like we're definitely

more easily able to cross things off our list with this

achievable list you're not putting too much strain on your mental

or physical health and still get to feel like you've done something really really huge

that day my achievable routine also helps me just get a to start to my day.

I'm able to rely on this familiarity to support my nervous system as it exits.

Lots of heavy feelings.

And I try my best to not punish myself

if I'm only able to complete half or one item on the list

or on the days where I get a later start on my routine.

Number two is to put on something familiar.

This could be a song, a full album, a movie, a comfort TV show i usually have my morning playlist playing

in the background as i get ready going through my achievable

routine on days where i need the extra help i put on my favorite movie

or tv show

that i've literally seen a thousand times the focus is more

sonic than other senses the purpose is to have something comforting

to sort of ease your way through activities the sonic aspect really calms your your nervous system down.

Sometimes after or even before I go through my achieve routine, I have something called floor time.

My roommate Laurel and I used to do this all the time.

We're not feeling super great or just need a little bit of a reset.

We'll put on a really good song and just lie on the floor and allow ourselves to melt into the song.

There were also other days where we would put blankets over our head and just sort of bop around the living room.

Again, we're not talking.

We're not even necessarily singing to the song.

It's just to calm our nervous system.

When we're feeling a little bit more I guess energetic

which literally shake it all out of our system

and I'll be honest there have been weeks where I'll have the same movie playing on repeat over and over again.

I know how the song goes, I know what happens at the end of the movie

and I don't have to have my guards up in anticipation for something unfamiliar.

I just have something familiar and reliable there to support me as I move forward.

The third thing that often helps me feel a little bit better is something

that I touched on in my recent notebook video.

It's to make a list of all the things that you've ever done at the top of your head.

These are positive things or achievements as some people call them.

It can be from today, yesterday, the whole year, or in the entirety of your life.

It can be big things or small tasks just to practice of looking back

and realizing how capable you are and how much potential you still hold, how great you are.

It can seem a little bit self-centered, braggy, but everybody deserves a little pat on the back, especially when you're not feeling your best.

You can take it one step further and keep the list around to reread when you need it.

I know some people who make it into a little script that I have on their phone.

They take out the script to reread before a date, a big meeting, an event they're hosting.

I haven't necessarily had to practice that, but I love leaving myself little post-it notes around, whether it's right in front of my computer.

I used to have some of my bathroom mirror to see when I'm putting on my makeup.

Places that are visible that you frequent a lot.

Another good one can be the inside of your coffee cupboard.

So every time you open it to get your coffee beans, you have a little reminder greeting you.

I'm always scared that I sound so full of myself

when I suggest this as a practice but just try it out

and let me know

if it helps you to create more than you consume just make something even

if it's kind of bad this could be a video diary cooking something baking something a little craft going outside

and doing some gardening staying inside and doing some reflective journaling

or even creating a catalog of the outfits

that you're going to wear for the next week whatever medium it is try going inward

and seeing what it is

that you have to say rather than what other people are

saying seeing what you're able to create instead of comparing yourself to what other people are making

and if this is a practice

that you already have under your belt change your medium allow yourself to stretch

and look from a different perspective see what other formats you're capable of you might just surprise yourself

and maybe feel even a little bit better now we're moving

into sort of like the adventurous tier ideal task to get

yourself to feel better purging your space we're getting adventurous

but not crazy so just pick one area of your life

that chair in the corner of your room with all the clothes you have

and haven't worn have and haven't washed the food in

that one area of your pantry

that you know you haven't touched in months the pile of

books you need to return to library the box of recycling

your garage the idea is to allow yourself to just let

go literally let go of physical areas in your life

that are causing you stress

that are weighing you down again choose one area this could even be the tail end of the previous point

that i mentioned after you garden clean up the space

and throw out the trash whatever version that makes you feel a little lighter, a little better, and if none of these things feel like they are achievable for you just yet,

sometimes it's actually most helpful to just accept that this is how you're feeling right now.

Allow yourself to sit with it.

Sit with yourself.

Allow yourself to do absolutely nothing.

100

Not being on your phone, watching a movie, not even reading your favorite book.

101

You could make yourself a cup of tea or wrap yourself in a blanket or just sit completely starfish on the couch.

102

Whatever configuration you choose, be with where you're at and who you are right now.

103

I'll be honest, most Septembers do start like that for me.

104

Or I'm three points into this list and then gravitate to just sitting still by myself in absolute silence.

105

We're not feeling our best and that's okay.

106

There's literally no point in beating ourselves up over it.

107

It doesn't help even intellectualizing how we're feeling.

108

I've learned that I just need to let myself be a little sad before I get a little better.

109

I have three bonus points.

110

Get off your phone, just do it.

111

Put it in another room.

112

Put it away.

113

Go for a walk somewhere you know really well

114

or completely new with or without music or a podcast accompanying you but preferably by yourself.

115

And lastly, have something to eat or drink without any distractions.

116

Whenever I'm feeling up, I always think of

117

that reel where one kid is crying and the other kid's just looking and he's like, have you taken a nap today?

118

Well, you need one.

119

And sometimes the most basic physical self-care is what we need.

120

And give yourself a hug even when you don't think you need one.

121

I hope your september and 2026 have been kind so far

122

if not or even

123

if they have been I hope you found this video helpful

124

this year I found the most help from purging my space

125

been clearing out a lot of my closet I always know

126

that once I get through september I am in the best mood possible for the rest of the year

127

because of the cold weather I have a couple of exciting videos coming up

128

so stay tuned for those and I'll talk to you soon bye 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「ways to feel a little better」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：achievable, feeling, september, routine。この動画には、シャドーイング用の文が128文、単語が1603語あります。音声の長さは7:19です。話す速さは速く、1分あたり約219語です。音のつながりや弱く発音される音が多くなります。単語の84%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
couch 名詞	/ˈkaʊ̯t͡ʃ/	カウチ, ソファー
adventurous 形容詞	/ædˈvɛn.t͡ʃɚ.əs/	冒険好きな
reread 動詞	/ɹiːˈɹiːd/	再読する
downstairs 副詞	/daʊnˈstɛɹz/	階下
upstairs 副詞	/ˌʌpˈstɛɹz/	階上
sonic 形容詞	/ˈsɑnɪk/	音の, 音響の
cloth 名詞	/klɒθ/	布
blanket 名詞	/ˈblæŋ.kɪt/	毛布
cupboard 名詞	/ˈkʌb.əd/	食器棚
excite 動詞	/ɪkˈsaɪt/	興奮させる
matcha 名詞	/ˈmɑ.t͡ʃə/	抹茶, 挽き茶
pantry 名詞	/ˈpæntɹi/	パントリー
recycle 動詞	/ɹəˈsaɪkəl/	再生する, リサイクルする
starfish 名詞	/ˈstɑː(ɹ)fɪʃ/	ヒトデ, 海星
playlist 名詞	/ˈpleɪˌlɪst/	プレイリスト, 再生リスト

動画に出てくる句動詞

単語	発音	意味
clean up 動詞		掃除する
come up 動詞		上がる, 登る
get off 動詞		降りる
go back 動詞		戻る, 帰る
look back 動詞		振り返る
take out 動詞		取り出す
throw out 動詞	/ˈθɹəʊ ˌaʊt/	捨てる

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。

We're not even necessarily singing to the song.
It's just to calm our nervous system.
We're not feeling our best and that's okay.
It doesn't help even intellectualizing how we're feeling.

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
「used to」 used to + 動詞 — 今はもう違う過去の習慣や状態	used to do · used to have
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	has been · hasn't been · I've been
最上級 the -est / the most … — グループの中で一番	the best · my best · your best
現在進行形 am/is/are + -ing — 今まさに、または最近起きていること	you're not having · you're not putting · we're not talking

注意したい発音

話し手はwe're, you're, I'mなど、短縮形や弱形を46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。

「sh」と「zh」の音: starfish /ˈstɑː(ɹ)fɪʃ/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, cautious /ˈkɔːʃəs/, punish /ˈpʌnɪʃ/
長い単語（アクセントの位置に注意）: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, familiarity /fəmɪliˈæɹɪti/, intellectualize /ɪntəˈlɛkt͡ʃuəlaɪz/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/

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: familiarity /fəmɪliˈæɹɪti/, recycle /ɹəˈsaɪkəl/, reflective /ɹɪˈflɛktɪv/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/, reel /ˈɹiːl/
/v/ — /b/ にならないように、上の歯を下唇に当てる: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, gravitate /ˈɡɹævɪteɪt/, reflective /ɹɪˈflɛktɪv/, productive /pɹəˈdʌk.tɪv/
/f/ — 「フ」ではなく、上の歯と下唇で出す: familiarity /fəmɪliˈæɹɪti/, starfish /ˈstɑː(ɹ)fɪʃ/, reflective /ɹɪˈflɛktɪv/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/, preferably /ˈpɹɛf.ɹəˌbli/

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。couch, adventurous, reread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。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: ways to feel a little better - 動画で英語スピーキングを学ぶ

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