Prática de Shadowing: 10-Minute Guided Meditation: Self-Love | SELF - Aprenda a falar inglês com vídeo

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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

Objetivos de fala para este vídeo

Este vídeo é ideal para quem quer aprimorar a fluência em situações de shadow speech (imitação de fala) e desenvolver a capacidade de reproduzir frases com intonação natural. O objetivo é treinar a atenção à cadência e à expressividade, fundamentais para uma comunicação mais autêntica em inglês.

Banco de frases reutilizáveis

  • "Settle into a comfortable position" (Acomode-se em uma posição confortável)
  • "Lengthen your spine so it's upright and alert" (Alongue a coluna para ficar reta e atenta)
  • "Notice any sounds that are around you" (Observe os sons ao seu redor)
  • "Mentally repeat these phrases" (Repita mentalmente essas frases)
  • "Bring to mind a time when you felt..." (Lembre-se de um momento em que você sentiu...)
  • "Notice how it feels in your body" (Observe como isso se sente no seu corpo)

Corrija seus pontos fracos

O vídeo ajuda a melhorar a pronúncia em inglês, especialmente na articulação de palavras como "tenderness" (ternura) e "systematically" (sistematicamente), que possuem sons difíceis para falantes de português. Além disso, a prática de shadow speak aqui é essencial para dominar a ritmada da fala, pois a narração é calma e clara, permitindo que você imite a entonação e a pausa corretas. Foque em repetir as frases "may I be happy" e "may I live with ease" com a mesma suavidade do narrador, observando como a voz sobe e desce nas sílabas. Isso vai ajudar a eliminar a "marca" do português na sua fala e a se comunicar com mais naturalidade.

O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.