Shadowing Practice: How to Meditate 🙏🏼 - Learn English Speaking with Video
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Meditation is a habit I've been practicing for the past two years.
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It's so simple, yet can be so difficult at the same time.
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But I keep on trying because I strongly believe in the power of meditation to enhance our quality of life.
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The purpose of meditation is to clear your mind and practice being aware of the present moment.
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There are so many benefits to meditation, whether it's physical, mental, emotional, or spiritual.
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I don't think I can name them all.
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But to start, meditation can help you calm your mind, de-stress, and find inner peace and balance.
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It can help improve your focus, your metabolism, and your sleep.
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It can also increase your productivity, creativity, intuition, and happiness, and reduce aging,
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boost your immune system, and add incredible value to your overall well-being.
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First, find a quiet space where you'll be undisturbed for a period of time.
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Then, sit cross-legged on a cushion or in a chair with your feet flat on the floor.
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Whatever your sitting position, make sure your back is straight but not too tense.
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Imagine a string from your tailbone pulling all the way up your spine to the highest point of your head.
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Softly close your eyes and begin to breathe slowly and deeply.
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Your mind should follow the path of the breath going in and out of your nose.
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If you notice yourself drifting off into your thoughts, simply bring your focus back to your breath.
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Be the observer of your thoughts, but don't engage in them.
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The goal here is to enter the gap, the space where you're aware of yourself and what's around you, but your mind is actually not thinking anything.
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This awareness is your consciousness.
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It's your soul. So start small.
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Try meditating for 5 minutes a day and you can build from there.
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I recommend using a meditation timer.
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My favorite one is Zen Friend.
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Find a time that works for you that you can incorporate into your daily routine.
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I like to meditate for 20 minutes in the morning after I journal.
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Creating a daily meditation routine won't always be an easy journey.
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So keep in mind patience, perseverance, and non-judgment.
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Be patient with yourself, for the time will pass anyway.
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Persevere even at times you want to give up.
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And don't judge yourself when your mind wanders.
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Just do your best.
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You can try putting on some relaxing music or sounds of nature while you meditate.
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Or try following a guided meditation.
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I highly recommend the app Headspace.
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I think it's so beautifully designed and so user-friendly.
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If you want to get more advanced, you can incorporate a mudra or hand pose for your meditation.
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Here are just a few examples.
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Palms up to receive, palms down for grounding.
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This mudra provides calming energy for deep contemplation and reflection.
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It's useful for increasing self-awareness.
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This mudra generates knowledge, wisdom, creativity, and calmness.
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You can either face your palms up to receive or down to feel more grounded.
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This mudra symbolizes patience and and discipline, and it helps generate a feeling of stability.
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This mudra represents energy and health and provides a feeling of self-confidence and balance.
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And this mudra symbolizes communication and openness.
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It can help strengthen your intuition and feeling.
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If you liked this video, please give it a thumbs up and comment below if you've ever tried meditation.
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Let me know how it makes you feel.
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Thanks so much for watching guys.
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Love you all and Namaste.
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you
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Vocabulary and speaking notes for this lesson
This B1 speaking lesson is built on the video “How to Meditate 🙏🏼”. The speaker keeps coming back to these words: meditation, mudra, palms, feeling. This video has 52 sentences and 591 words to shadow. The speech runs for 3:56. The speaker talks at a natural 150 words per minute, close to everyday conversation. Only 80% of the words are among the 3,000 most common in English, so the vocabulary is demanding.
Key vocabulary in this video
The 15 most advanced words in the video, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| meditation noun | /mɛdɪˈteɪʃn̩/ | A devotional exercise of, or leading to, contemplation. |
| mudra noun | /muːˈdɹɑː/ | Any of several formal symbolic hand postures used in classical dance of India and in Hindu and Buddhist iconography. |
| meditate verb | /ˈmɛ.dɪˌteɪt/ | To contemplate; to keep the mind fixed upon something; to study. |
| palm noun | /pɑm/ | The inner and somewhat concave part of the human hand or other primate hand that extends from the wrist to the bases of the fingers. |
| breathe verb | /bɹiːð/ | To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases. |
| symbolize verb | /ˈsɪmbəlaɪz/ | To be symbolic of; to represent. |
| intuition noun | /ˌɪn.tjuːˈɪʃ.ən/ | Immediate cognition without the use of conscious rational processes. |
| incorporate verb | /ɪŋˈkɔɹ.pɚ.eɪt/ | To include (something) as a part. |
| creativity noun | /kri.eɪˈtɪv.ᵻ.ti/ | The ability to use imagination to produce a novel idea or product. |
| patience noun | /ˈpeɪ̯.ʃəns/ | The quality of being patient. |
| generate verb | /ˈd͡ʒɛn.ə.ɹeɪt/ | To bring into being; give rise to. |
| calmness noun | /ˈkɑ(l)mnəs/ | The state of being calm; tranquillity; silence. |
| contemplation noun | /ˌkɑntəmˈpleɪʃən/ | The act of contemplating; being highly concentrated in thought; musing. |
| openness noun | Accommodating attitude or opinion, as in receptivity to new ideas, behaviors, cultures, peoples, environments, experiences, etc., different from the familiar… | |
| perseverance noun | /ˌpɝsəˈvɪɹəns/ | Continuing in a course of action without regard to discouragement, opposition or previous failure. |
Phrasal verbs you will hear
| Word | Meaning |
|---|---|
| give up verb | To surrender (someone or something); to inform on (someone). |
Pronunciation to watch
The speaker uses 8 contractions and reduced forms, such as don't, I've, won't. Say them the short way, as you hear them.
- The “th” sounds: breathe /bɹiːð/, thumb /ˈθʌm/, strengthen /ˈstɹɛŋ(k)θən/
- The “sh” and “zh” sounds: meditation /mɛdɪˈteɪʃn̩/, intuition /ˌɪn.tjuːˈɪʃ.ən/, patience /ˈpeɪ̯.ʃəns/, contemplation /ˌkɑntəmˈpleɪʃən/, cushion /ˈkʊʃən/
- Long words — get the stress right: intuition /ˌɪn.tjuːˈɪʃ.ən/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, creativity /kri.eɪˈtɪv.ᵻ.ti/, contemplation /ˌkɑntəmˈpleɪʃən/, perseverance /ˌpɝsəˈvɪɹəns/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like meditation, mudra, meditate.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.