Shadowing Practice: 10-Minute Guided Meditation: Self-Love | SELF - Learn English Speaking with Video
Les maken...
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Hi and welcome.
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My name is Manoj.
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I'm a meditation teacher and co-founder of Open.
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And welcome to today's meditation practice.
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What we're actually going to do is we're trying to generate feelings of kindness, acceptance, warmth and tenderness for ourself.
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And this is a very ancient practice.
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It's a 2,500 year old practice often referred to as metta meditation.
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So I'll invite you to settle into a comfortable position.
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You can lay down if you wish if that's most comfortable for you.
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You can even do this standing up if that feels good.
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But I love to do this seated.
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And as you sit, you may wish to lengthen your spine so it's upright and alert without being rigid or forced.
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You can place both your palms down on top of your thighs, or you can place them on top of each other and
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when you're ready let's take a deep breath in together in through the nose out through the mouth breathing in deeply
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and then as you open your mouth relax your shoulders Begin to just settle into your meditation today.
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You don't have to control your breathing.
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You don't have to force your mind to be quiet.
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Just take a moment as you settle into your practice to just notice that you have a body.
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This awareness of our body can allow us to feel more present with it.
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Notice any sounds that are around you.
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You don't have to wonder what they are or why they're here.
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Just notice that sounds come and go.
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And begin to notice your heart.
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And take a moment to remember that you have a heart.
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And that heart is breathing.
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And that heart is feeling.
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As you keep your awareness here, I'm going to invite you to begin to visualize an image of yourself.
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You can visualize yourself as you are right now.
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Or if it's helpful, you visualize yourself as a child.
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As you visualize yourself, mentally repeat these phrases. May I be happy.
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And as you repeat that phrase in your mind, see if you can bring to mind a time when you were happy.
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It's not important who was there or what happened.
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But really recollect the feeling of being happy.
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And then mentally keep repeating that phrase. May I be happy.
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And then repeat the phrase, may I be safe.
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And as you mentally repeat this phrase, remember a time when you felt safe
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and again the occasion of the people
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that were around you aren't as important as the feeling of safety may I be safe
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As you repeat this phrase, notice how it feels in your body.
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intention creating the feeling
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and offer yourself the phrase may I be healthy and this is your heartfelt wish
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to be healthy in the mind and healthy in the body.
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And you can bring to mind a time when you felt that way.
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And then repeat the phrase, may I live with ease.
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Remember a time when you lived with ease.
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Notice how this feels in your body.
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Thank you.
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As you systematically and mentally repeat these phrases, notice what is being felt in your body.
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And often this feeling that we are feeling is called Metta, loving kindness.
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It's an acceptance, it's a warm heartedness and it's a tenderness for ourselves.
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See if you can sink into that feeling for a few more moments.
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Thank you.
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And when you're ready, you can let go of this technique.
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And just notice how your body feels.
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and perhaps make an intention to take with you into the rest of your day
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the same quality of metta of loving kindness for ourself when you're ready you can very gently begin to open your eyes
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thank you for joining me today i'll see you again next time
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau B1 is gebaseerd op de video “10-Minute Guided Meditation: Self-Love”. Deze woorden komen het vaakst terug: phrase, notice, feeling, repeat, visualize. Deze video bevat 57 zinnen en 638 woorden om na te spreken. Het gesproken deel duurt 9:12. De spreker praat langzaam, ongeveer 69 woorden per minuut, zodat je tijd hebt om elke klank na te doen. 84% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| phrase zelfstandig naamwoord | /ˈfɹeɪ̯z/ | uitspraak |
| visualize werkwoord | /ˈvɪʒuəˌlaɪz/ | visualiseren |
| meditation zelfstandig naamwoord | /mɛdɪˈteɪʃn̩/ | meditatie, overpeinzing |
| breathe werkwoord | /bɹiːð/ | ademen, ademhalen |
| kindness zelfstandig naamwoord | /ˈkaɪnd.nəs/ | vriendelijkheid, aardigheid |
| acceptance zelfstandig naamwoord | /əkˈsɛp.təns/ | acceptatie |
| invite werkwoord | /ɪnˈvaɪt/ | uitnodigen, nodigen |
| recollect werkwoord | /ɹɛkəˈlɛkt/ | zich herinneren |
| thigh zelfstandig naamwoord | /θaɪ/ | dij, bovenbeen |
| upright bijvoeglijk naamwoord | /ˈʌpɹaɪt/ | oprecht |
| rigid bijvoeglijk naamwoord | /ˈɹɪd͡ʒ.ɪd/ | stijf, stroef |
| warmth zelfstandig naamwoord | /wɔɹmθ/ | warmte |
| spine zelfstandig naamwoord | /spaɪn/ | ruggengraat |
| gently bijwoord | /ˈd͡ʒɛntli/ | zachtjes, voorzichtig |
| sink werkwoord | /ˈsɪŋk/ | zinken, onderdompelen |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| lie down werkwoord | gaan liggen, neerliggen |
| stand up werkwoord | opstaan |
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | being felt · is called |
| Present continuous am/is/are + -ing — iets dat nu of in deze periode gebeurt | we're trying · is breathing · is being |
| Verplichting: must / have to / need to zeggen dat iets nodig is | have to control · have to force · have to wonder |
| Toekomst met “going to” be going to + werkwoord — een plan of iets dat je ziet aankomen | we're actually going to do · I'm going to invite |
Uitspraak om op te letten
De spreker gebruikt 14 samentrekkingen en verkorte vormen, zoals don't, you're, I'll. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: breathe /bɹiːð/, lengthen /ˈlɛŋθən/, thigh /θaɪ/, warmth /wɔɹmθ/
- De klanken “sh” en “zh”: visualize /ˈvɪʒuəˌlaɪz/, meditation /mɛdɪˈteɪʃn̩/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: phrase /ˈfɹeɪ̯z/, visualize /ˈvɪʒuəˌlaɪz/, rigid /ˈɹɪd͡ʒ.ɪd/
- /æ/ — opener dan de Nederlandse “e”: systematically /ˌsɪs.təˈmæt.ɪ.kli/, relax /ɹɪˈlæks/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Spreek zin voor zin na op normale snelheid en herhaal elke zin tot je ritme gelijk is aan dat van de spreker.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als phrase, visualize, meditation.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.