Prática de Shadowing: A Tool To Help Us Allow - Aprenda a falar inglês com vídeo
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When difficult symptoms, sensations arise in the body, most people automatically try and get away from them,
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to calm them down, to distract themselves, analyse the sensation, fix it, suppress it, override it, replace it with a better state.
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But this often keeps the nervous system trapped in the very cycle it is trying to escape.
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Why?
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Because the ego, the centre of consciousness, the brain, is still sending the same message to the body that it's always been sending.
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This experience is dangerous.
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This should not be happening.
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We cannot allow this.
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and after some temporary relief the nervous system will simply respond accordingly it will resist
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and the internal map will be reinforced the default mode network your internal map of what is
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and isn't safe it is isn't isn't is
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and isn't yours continues predicting threat by your own bodily sensations it continues amplifying sensations and the system continues being defensive
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and stuck in survival.
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So what we obviously do is something very different.
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We allow.
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We're not trying to change the state the ego prefers, but as we're learning to allow, I want to give you this tool which will help you allow.
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We want to use these classic NLP state changes, not to change into a state that feels better for the ego,
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but to change into a state of being an allower.
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A little bit of a boost as we learn how to do this, to be and stay with what has previously felt frightening, overwhelming, and we automatically want to avoid.
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Allowing is a state of non-interference, allowing the body to do what it's always been trying to do, which is re-regulate itself, which feels extremely unpleasant.
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These are our symptoms.
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We want to reinstate a state, remember a state, install a state where the ego remembers,
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I can stay with difficult sensations.
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I can stay with this.
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This is temporary.
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Sensation is not danger.
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And my body knows what it's doing. To trust it.
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And this is important because the nervous system updates through embodied prediction error.
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As Carl Friston's free energy principle suggests,
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the brain is constantly trying to reduce uncertainty by relying on existing internal models of maps of reality.
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If the map says strong sensations equal danger because once they were interpreted to mean that,
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then every intense sensation will trigger fear and protection
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and defense based on that old map but when the sensation appears
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and despite the suggestion that this is dangerous we normally avoid it
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but we choose to remain present without panicking avoiding fixing calming resisting
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or escaping the brain receives new information and new evidence that old prediction has actually failed because we stayed with it
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and this is how our map begins to update.
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I've done a separate video talking more about the map.
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The map is not territory.
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And it's not because we've installed a better program that we've changed this map.
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It's because we've stopped interfering with the better program the body is already trying to install naturally from the self
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because we are a self-regulating organism, self-regulating system.
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That's what the body does, like all organisms and systems in nature.
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It has a natural tendency, a default tendency, blueprint towards balance,
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coherence, equilibrium, homeostasis, authenticity and completion.
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But the ego, through trauma, through suppression, through years of override,
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has often interrupted these corrective cycles because it mistakes intensity for danger.
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And so this exercise helps the ego remember something that it has forgotten.
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That sensation can move through the body completely safely, even if it does feel intense.
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So try this as an exercise.
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The moment you notice fear, the moment you notice a sensation,
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symptom monitoring, engagement and resistance with what's happening in the body, just stop.
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Not necessarily dramatically, just stop.
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Come to the body, pause interrupt that autonomic automatic defensive loop pattern that neurocircuit that old cycle
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the goal is not to make the sensation disappear or to choose a better state
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the goal is to automatically stop interfering with it so
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that the self can continue basically updating us to the better state to the balance the regulation
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that it's been trying to do
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Just stopping and coming to the body is so important and being with what's there without interference,
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because usually the ego immediately contracts around sensation and tries to control it.
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Instead, we stop, we pause and we create space.
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We come to, we body drop.
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into the body step two not into analysis not into thought out of the head dropping into the body
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not into symptom checking into the felt sense of being here
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as an embodied feeling sensing experiencing awareness notice the whole container what's happening in your body
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everything.
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The weight, the posture, the shape, the sensations within it, all of it.
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Nothing needs to change.
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It needs to be exactly as it is.
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You are the noticer of your experience.
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You are entering embodiment.
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And this matters because allowing is not a cognitive exercise.
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For prediction errors and healing to take place, we have to do this in an embodied way.
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The nervous system learns through lived bodily experience.
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And for most of us, we've been hiding from our bodies for a very long time, living in our heads.
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So step three, we remember and recall the state of being an allower.
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You can close your eyes in that moment and let your mind naturally bring forth a memory.
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Do not force it.
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But of a time when you felt capable, okay, you had capacity, you were present,
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grounded, embodied and bigger than the experience that was happening.
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Doesn't have to be perfect.
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You don't have to feel fabulous in this memory.
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It can be a time when you're a child, when you're standing on a hilltop, jumping off a diving board, just being quiet somewhere and feeling OK,
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even if it was being OK, not being OK.
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And, you know, whatever it was, there was a sense of something.
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It could be anything, sitting in nature, walking, being.
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Any memory makes space and it will come forward.
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And if no memory comes, that's OK, too.
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I couldn't find memories because I didn't ever really feel safe and allowing in my childhood.
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So I kind of invented them.
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And this is something you can do as well you can
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borrow think of somebody you know who does know how to allow it can be
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just somebody you know personally
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or someone you admire who's you know you haven't you haven't met
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and imagine how they would sit with the sensation how they
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would allow how they would breathe how they would think how they would feel how they would remain present borrow
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that state and embody Imagine what it would feel like to be
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that person allowing a sensation to exist in their body without interfering with it.
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Because the nervous system can learn through imagination as well as memory.
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And then step four, feel the state really, really, really now flesh out in the body what's there.
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Don't just think about the memory.
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Inhabit it first person.
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You are in it.
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feel it physically as
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if it's happening now how your chest feels your breathing your
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posture how your face softens you're not engineering this you're just
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letting it inhabit you letting expand this state of being an allower either from your past
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or borrowing it from outside what does it feel like
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and let it embody let it fill your experience through all your senses and your mind as much as you can.
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You don't have to do it perfectly.
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This is not positive thinking.
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This is the nervous system learning and the ego is remembering, oh yes, this is possible.
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I know this place.
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Even if I can't remember it myself, I know it because I recognize it in someone out there or something.
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And it's a place where intensity did not immediately mean danger, where it's okay to be with what is in a body.
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And then step five, bring sensation into awareness.
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Staying connected to this state of allowing,
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of being okay with whatever is arising in the body that you are inhabiting fully from the neck down,
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bring awareness to whatever difficult sensation is rising.
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The feelings of fear, anxiety, the feelings of dizziness, pressure,
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emotion, sensation and remind yourself, I'm an allower.
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I can allow this.
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I am bigger than this.
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Yeah, I don't like it but it's temporary.
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I can just allow it and I can feel it and I can stay with it.
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This is the movement of the nervous system.
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It knows what it's doing.
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It does not define me.
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My body is regulating and I'm going to allow it.
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And most importantly, do not try and make the sensation go away.
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Because the moment we try and calm the sensation, change it for a better one, the ego sends the message, oh, this is unsafe.
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And we reinforce the cycle.
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Instead, we remain present, and we let the cycle move through us.
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Because this is what a system re-regulating itself feels like.
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And it's just that the ego is very, very scared because once it felt overwhelming.
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Step six, let the body complete the cycle for a set period.
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What it's wanting to do for a minute, for example, be with it and allow.
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Say if you want to, I allow.
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Whatever you want to do, body, go for it.
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Be with it, stay in the body.
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And this is the paradox the ego slowly learns.
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The very thing it is desperately trying to get rid of often begins resolving once it is fully allowed.
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And you might notice it changing even in that moment.
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It might get louder temporarily.
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Whatever.
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This is energy moving around the system.
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These are all processes completing now because we're allowing them.
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And if we resist, we just delay it further because resistance itself amplifies the experience, the fear, the monitoring, catastrophizing,
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contraction and the constant checking.
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All of this increases salience and tells the nervous system to keep protecting.
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But when we allow sensation safely and by safely, I mean you don't have to feel safe, But by being with it and letting the fear move through you,
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letting the ego going, it's not safe.
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And you're being with it.
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That is showing safety.
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The body no longer needs to maintain defensive amplification around it.
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And of course, the dial in time turns down.
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Cycles can complete and the nervous system gains dynamic flow again over time.
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Of course, the brain updates its internal maps.
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the ego learns something new intensity is not danger sensation is
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survivable my body even though it sometimes does intense things knows
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what it's doing it's always trying to regulate the body is not betraying me i can remain present whilst experience
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and energy moves and this is how consciousness itself updates this is the brain retraining and rewiring from the self,
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from the authentic coherence of the organism.
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And it's not by forcing a new identity that the ego would prefer, because the ego doesn't know who you are, of course, it only knows who you had to become to survive.
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And it will now update according to your authentic truth, your capacity, your nature and your instinct.
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So by repeatedly experiencing that it is safe to stay inside a body while life moves through it naturally,
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it starts to feel okay being in the body,
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being you, feeling and allowing the natural flow of being a human being in a body to once more reinstate.
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So keep practicing it, doing this many times a day
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and eventually you can just I allow over
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and over again each time supporting what's happening the body's doing by non-interference
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so let me know how you get on below
Sobre Esta Aula
Nesta aula, você irá praticar como permitir que sensações e sintomas difíceis sejam parte da sua experiência, sem a necessidade de evitá-los ou controlá-los. Aprenderá a importância de não interferir nas emoções e como isso pode contribuir para um estado de equilíbrio e autocontrole. Através de técnicas de PNL (Programação Neurolinguística), você terá ferramentas para se manter presente e confortável em situações que normalmente provocariam medo ou ansiedade. A prática de ficar com sentimentos intensos é essencial para melhorar a pronúncia em inglês e aumentar a confiança ao falar.
Vocabulário e Frases Chave
- Sensação - Refere-se à percepção física, que pode ser difícil de lidar.
- Permitir - A prática de aceitar e não resistir às emoções.
- Regulação - O processo pelo qual o corpo busca alcançar um estado de equilíbrio.
- Defensivo - Um estado em que o corpo tenta se proteger de sensações percebidas como perigosas.
- Auto-regulação - A capacidade do corpo de se regular sem intervenção externa.
- Predição - A forma como o cérebro prevê reações baseadas em experiências passadas.
Dicas de Prática
Para maximizar sua aprendizagem ao utilizar este vídeo, considere as seguintes dicas:
- Shadow Speech: Pratique shadow speech imitando as falas do vídeo em tempo real. Ouça atentamente a entonação e a cadência do orador.
- Foco na Intenção: Enquanto pratica, concentre-se em permitir que as emoções fluam. Isso não só melhora sua conexão emocional com o conteúdo, mas também ajuda a melhorar a pronúncia em inglês.
- Repita em Voz Alta: Tente repetir as frases em voz alta, não apenas para melhorar a articulação, mas também para internalizar o vocabulário e a estrutura das frases.
- Grave-se: Grave sua voz praticando as falas e ouça-se depois. Isso ajudará a identificar áreas onde você pode melhorar.
- Alterne com a Prática Silenciosa: Após imitar as falas, pratique shadowspeaks em silêncio, visualizando as sensações descritas e permitindo que seu corpo responda naturalmente.
Com dedicação e prática regular, você não só melhorará suas habilidades orais, mas também aprenderá a lidar com emoções complexas em inglês, promovendo uma experiência de aprendizado mais profunda.
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.