Shadowing Practice: Ajahn Brahm Guided Meditation 20min - Learn English Speaking with Video
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So now it's a beautiful time, we can just relax to the max
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and let go and just to see some peace and calmness in our own bodies and minds.
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So if you close your eyes.
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What Ajahn Chah always used to remind me and everybody else, we meditate to let go of things, not to attain things.
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So don't try and achieve something.
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Just so much.
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See how much you can unburden yourself. So let him go.
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So first of all we have to unburden ourselves with all these concerns of our physical body.
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the aches and the pains and discomforts So I usually begin by asking my legs as if they were different being.
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and ask them, "How are you legs?" And as soon as I ask the question, it's like a doctor saying,
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"How is your arm today when you've wounded it or broken a wrist or something?
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How's your wrist today?" As soon as you ask a question of yourself, you get a response.
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How are your legs?
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And you know whether they need some adjustment or not.
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is called the arising of mindfulness.
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focusing on where you wish to put it, so that your legs can be comfortable.
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Thank you.
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And once you have comforted your legs by just adjusting them this way or that way.
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Thank you.
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Then you look at your Bottom, your buttocks.
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How was I?
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and seeing if you can adjust your buttocks, your bottom, So they too can be comfortable.
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Thank you.
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It's better to fidget first then I have to fidget later.
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And then you feel your back If you're on a chair,
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you need to lean back Or if you're sitting on a cushion or a stool, do you want to straighten your back?
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But don't straighten it so it's so tense that you get pains later on.
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What I usually do is I stretch my back first of all.
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Because I see animals in the forest, even in Thailand in the jungle having a good stretch And then,
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it releases endorphins in the bloodstream, it feels good.
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It increases your immune enhances your immune system.
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And after I stretched my back, Then I let go.
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And I like I go to my shoulders Always.
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So single out the shoulders because people do have sore Shoulders.
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They have aches and pains.
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Because they're too tight, too tense.
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And I imagine those muscles in the shoulders like someone has been putting them apart.
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They've been strained and stretched and extended.
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And I imagine letting go of both ends of those muscles.
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So nothing is pulling them at all.
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that they go to a place of the Natural relaxation.
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Because I'm aware, I can actually feel that happening.
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I can feel...
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Just the muscles easing off.
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Then I go down to my hands just to make sure that they're comfortable because I noticed, and before I used to be that mindful of my body,
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my hands would always be fidgeting around.
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And I thought that was maybe a problem, but it was because I didn't care enough.
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to put my hands in a comfortable position.
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Once the hands were comfortable then back up to my shoulders and my neck.
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making sure the head was well balanced on top of the neck.
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Even do a few exercises to stretch this way and that way.
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until I find the optimum position by my neck.
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It's comfortable.
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It's like tuning a guitar or tuning the piano.
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just to balance it so it's just right. That eggs.
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Some movements of trial and error.
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and some awareness too, to find out the very best position. And then we go...
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From the neck up to the head.
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And especially the muscles around the eyes and the mouth.
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Because if you have, Any negative emotion, you can see that.
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because the muscles around the eyes and the mouth has tensed up in a certain fashion.
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Save your access muscles.
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No tiredness, tension anywhere. by the whole body.
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Relaxed.
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To the max.
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Getting very close to the end of the meditation now.
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Don't open your eyes yet.
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How do you feel?
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What is this?
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Little practice of letting go.
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I don't get in things but seeing how much you can let go of How does it affect your body?
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and the peace of your mind.
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Trying to get things, striving.
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leads to tightness and tension.
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Seeing how much you can let go of.
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This is wonderful sense. for putting down burdens.
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Letting go of concerns.
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Not being afraid of the future.
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the lightness of body. And the mind cleared.
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from obstacles in your future.
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and bad memories of the past.
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three So I'm now going to ring the gong.
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three times to end.
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this meditation session.
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “Ajahn Brahm Guided Meditation 20min”. Deze woorden komen het vaakst terug: muscles, comfortable, shoulders, legs, neck. Deze video bevat 84 zinnen en 798 woorden om na te spreken. Het gesproken deel duurt 19:38. 83% 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 |
|---|---|---|
| fidget werkwoord | /ˈfɪd͡ʒ.ɪt/ | friemelen, de kriebels hebben |
| tense zelfstandig naamwoord | /tɛns/ | tijd, tempus |
| buttock zelfstandig naamwoord | /ˈbʌtək/ | bil |
| straighten werkwoord | /ˈstɹeɪtn̩/ | zich rechten, recht worden |
| meditation zelfstandig naamwoord | /mɛdɪˈteɪʃn̩/ | meditatie, overpeinzing |
| wrist zelfstandig naamwoord | /ɹɪst/ | pols |
| adjust werkwoord | /əˈd͡ʒʌst/ | aanpassen, verstellen |
| bloodstream zelfstandig naamwoord | /ˈblʌd.stɹɪim/ | bloedbaan |
| calmness zelfstandig naamwoord | /ˈkɑ(l)mnəs/ | kalmte |
| meditate werkwoord | /ˈmɛ.dɪˌteɪt/ | mediteren |
| tiredness zelfstandig naamwoord | vermoeidheid | |
| stool zelfstandig naamwoord | /stuːl/ | kruk, barkruk |
| cushion zelfstandig naamwoord | /ˈkʊʃən/ | kussen |
| attain werkwoord | /əˈteɪn/ | bereiken, realiseren |
| relaxation zelfstandig naamwoord | /rᵻˌlækˈseɪ.ʃən/ | relaxatie |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| find out werkwoord | ontdekken, onderzoeken |
Zinnen om te herhalen
Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:
- How are your legs?
- Because I'm aware, I can actually feel that happening.
- Don't open your eyes yet.
- How do you feel?
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | you've wounded · have comforted · They've been strained |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | is called · They've been strained |
Uitspraak om op te letten
De spreker gebruikt 13 samentrekkingen en verkorte vormen, zoals don't, I'm, they're. Spreek ze kort uit, zoals je ze hoort.
- De klanken “sh” en “zh”: meditation /mɛdɪˈteɪʃn̩/, cushion /ˈkʊʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: strive /ˈstɹaɪv/, arise /əˈɹaɪz/
- /æ/ — opener dan de Nederlandse “e”: relaxation /rᵻˌlækˈseɪ.ʃən/, enhance /ɪnˈhæns/
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 fidget, tense, buttock.
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.