Shadowing Practice: How to Meditate as a Beginner - Meditation Guide for Beginners (animated) - Learn English Speaking with Video
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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Would you take it?
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Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory.
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Suppose, finally, that the pill is all natural and costs nothing.
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Now would you take it?
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The pill exists.
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It's called meditation.
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Meditation can sometimes seem very complicated and difficult to learn.
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However that shouldn't be the case.
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A lot of people think mediation is just for hippies or monks, but that's not true.
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It has nothing to do with religion or spiritual practice.
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Actually it has been scientifically proven to be the best exercise for keeping a healthy mind.
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It trains the brain as if gray matter were a bundle of muscles.
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You work those muscles and they get stronger.
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Just 10 minutes of meditation a day, can have huge physical and mental benefits.
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Today I'm going to teach you, exactly how to meditate and get those benefits.
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First: Pick a spot.
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Pick a quiet location, somewhere nobody will distract you.
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I simply use my room, because it's quiet and there are no distractions.
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If you live in a noisy environment, meditate early in the morning or before you hit the bed.
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Usually people are asleep and nobody will bother you.
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Now pick where you're going to sit: It can be on the chair, on the floor, on your bed..
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Wherever you can sit comfortably.
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I usually do it sitting on the floor, on a pillow.
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Second: Set a time Before you begin, you should decide how long you are going to meditate.
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Many seasoned meditators recommend twenty minute sessions a day.
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As a beginner, meditating every day is far more important than the amount of time per day.
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Try to aim for 5 minutes daily to begin, either when you wake up, or before you go to bed.
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It's way more beneficial to meditate for 5 minutes each day, than to meditate for 30 minutes once a week.
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Start small then slowly work your way up to 10 or even 20 minutes every day.
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Don't just decide how long you're going to meditate, but also set an alarm before you do.
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You want to avoid thinking about the time and checking your watch if those 5 minutes have passed.
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You will notice that during meditation, time seems to move slower than usual.
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Third: Posture.
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Some meditators say your legs should be on top of each other, in a lotus position.
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But for the beginners it's ok if you just criss cross them.
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Like this. Now whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
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Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other.
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You want to feel uplifted when you sit down to meditate.
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However it is still important that you are comfortable, relaxed, and your torso is balanced so that way, your spine supports all of your weight in a natural way.
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Rolling back your shoulders should help a bit.
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The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left, forming a cup shape.
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However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.
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Close your eyes.
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While it is very possible to meditate with eyes open, I don’t suggest it.
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As a beginner you might get distracted by any external visual stimulation that prevents you from focusing on calming your mind.
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Now after you're all set: Pick an anchor.
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An anchor is what you basically use to point your attention at.
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You want to bring your mind back to this anchor whenever it wanders and believe me, it will wander.
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You can focus on your breath, you can focus on a mantra, you can count to ten and then repeat.
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I personally love to follow my breath.
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Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
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Notice how the body moves with each inhalation and exhalation.
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Notice the movement of your body as you breathe.
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Observe your chest, shoulders, rib cage, and belly.
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Simply focus your attention on your breath without controlling its pace or intensity.
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When your mind wanders, which it will, simply bring your attention back to the anchor.
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You can also try counting your breaths.
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Count “one” as you take in the first breath, then “two” as you breathe out.
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Repeat this to the count of 10, then start again at one.
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When you notice your mind wandering simply return to your anchor.
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Count “one” again, and start over.
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It’s perfectly OK to not stay focused, we all do it.
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Many people worry whether or not they're doing the meditation right.
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You can't really do it wrong.
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Meditation is only a technique for relaxing your mind and body.
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Don't get upset with yourself if your mind is racing constantly.
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During meditation you will start thinking about what you should be doing, all your troubles and worried will pop up, you might even realize that you're hungry.
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The point of meditation is not to stop all thoughts, although that can happen.
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The goal is to notice them, acknowledge them and gently push them away.
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Basically: The whole game is just to notice when your mind is wandering and to come back to your breath, over and over and over...And when you do that, it is a bicep curl for your brain.
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Thanks for watching.
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If you enjoyed this video, please hit that like button, and make sure to share it will your friends or someone who can benefit from it.
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Meditation is one of the ways you can become better than yesterday.
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau B1 is gebaseerd op de video “How to Meditate as a Beginner - Meditation Guide for Beginners”. Deze woorden komen het vaakst terug: meditation, meditate, breath, notice, anchor. Deze video bevat 74 zinnen en 997 woorden om na te spreken. Het gesproken deel duurt 6:12. De spreker praat in een natuurlijk tempo van ongeveer 161 woorden per minuut, dicht bij een alledaags gesprek. 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 |
|---|---|---|
| meditate werkwoord | /ˈmɛ.dɪˌteɪt/ | mediteren |
| meditation zelfstandig naamwoord | /mɛdɪˈteɪʃn̩/ | meditatie, overpeinzing |
| breathe werkwoord | /bɹiːð/ | ademen, ademhalen |
| wander werkwoord | /ˈwɑndɚ/ | zwerven, rondtrekken |
| anchor zelfstandig naamwoord | /ˈæŋ.kəː/ | anker |
| pill zelfstandig naamwoord | /pɪl/ | pil |
| beginner zelfstandig naamwoord | /bəˈɡɪnɚ/ | beginneling, beginnelinge |
| spine zelfstandig naamwoord | /spaɪn/ | ruggengraat |
| distract werkwoord | /dɪˈstɹækt/ | afleiden |
| relax werkwoord | /ɹɪˈlæks/ | losmaken |
| exhalation zelfstandig naamwoord | /ˌɛkshəˈleɪ̯ʃən/ | uitademing |
| inhalation zelfstandig naamwoord | /ˌɪnhəˈleɪʃən/ | inademing |
| scientifically bijwoord | /ˌsaɪ.ənˈtɪfɪkli/ | wetenschappelijk |
| curl zelfstandig naamwoord | /kɜɹl/ | krul, lok |
| lotus zelfstandig naamwoord | /ˈloʊtəs/ | lotus |
Phrasal verbs die je zult horen
| Woord | Uitspraak | Betekenis |
|---|---|---|
| pop up werkwoord | opduiken, te voorschijn komen | |
| wake up werkwoord | /ˌweɪk ˈʌp/ | wakker worden, ontwaken |
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 | has been · have passed |
| Advies met “should” should + werkwoord — zeggen wat een goed idee is | should decide · should be · should help |
| Vergrotende trap -er than / more … than — twee dingen vergelijken | more important than · slower than · better than |
| Werkwoord + -ing enjoy, keep, stop… + -ing — werkwoorden die door de -ing-vorm worden gevolgd | avoid thinking · mind wandering · start thinking |
Uitspraak om op te letten
De spreker gebruikt 11 samentrekkingen en verkorte vormen, zoals you're, don't, can't. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: breathe /bɹiːð/, empathy /ˈɛmpəθi/
- De klanken “sh” en “zh”: meditation /mɛdɪˈteɪʃn̩/, exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, mediation /ˌmiːdiˈeɪʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/
- Lange woorden — let op de klemtoon: exhalation /ˌɛkshəˈleɪ̯ʃən/, inhalation /ˌɪnhəˈleɪʃən/, scientifically /ˌsaɪ.ənˈtɪfɪkli/, mediation /ˌmiːdiˈeɪʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: upward /ˈʌpwɚd/, observe /əbˈzɜːv/, cage /keɪd͡ʒ/, acknowledge /əkˈnɑ.lɪd͡ʒ/, involve /ɪnˈvɑlv/
- /æ/ — opener dan de Nederlandse “e”: anchor /ˈæŋ.kəː/, distract /dɪˈstɹækt/, relax /ɹɪˈlæks/, analogy /əˈnæləd͡ʒi/, distraction /dɪsˈtɹæk.ʃən/
- /w/ — met ronde lippen: wander /ˈwɑndɚ/, whichever /wɪt͡ʃˈɛvɚ/, upward /ˈʌpwɚd/, wherever /(h)wɛɹˈɛvɚ/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als meditate, meditation, breathe.
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