Prática de Shadowing: How to Meditate as a Beginner - Meditation Guide for Beginners (animated) - Aprenda a falar inglês com vídeo
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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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Contexto & Antecedentes
No vídeo intitulado "Como Meditar como Iniciante - Guia de Meditação para Iniciantes", o orador apresenta uma abordagem acessível e prática sobre os benefícios da meditação. Ele começa com uma analogia interessante sobre uma "pílula" que, embora fictícia, simboliza os efeitos positivos da meditação na redução da ansiedade e no aumento da felicidade. O foco da apresentação desafia a ideia comum de que meditar é uma prática exclusiva para monges ou pessoas religiosas, destacando que, na verdade, a meditação é uma atividade científica e altamente benéfica para a saúde mental.
As 5 Melhores Frases para Comunicação Diária
- "Escolha um lugar tranquilo." - A criação de um ambiente propício é fundamental para a meditação.
- "Defina um tempo." - É importante decidir quanto tempo você irá meditar diariamente.
- "Postura correta é essencial." - Manter a coluna ereta facilita a meditação e ajuda no foco.
- "Concentre-se na sua respiração." - Utilizar a respiração como âncora pode ajudar a manter a concentração.
- "Feche os olhos para minimizar distrações." - Isso ajuda a evitar estímulos visuais que possam desviar a atenção.
Guia Passo a Passo para Shadowing
Para aqueles que desejam praticar shadowing em inglês, o vídeo é um excelente recurso. Aqui está um guia passo a passo sobre como você pode aproveitar a meditação para melhorar sua pronúncia e fluência na língua inglesa:
- Escolha um vídeo para shadowing: Comece com o material do vídeo sobre meditação. Ouça atentamente as instruções e repita cada frase após o orador.
- Pratique a entonação: Preste atenção não apenas nas palavras, mas também na entonação e ritmo do falante. Isso é essencial para a prática de conversação em inglês.
- Varie a sua prática: Experimente fazer shadowing em diferentes momentos do dia, como ao acordar ou antes de dormir. Isso ajudará a fixar o aprendizado.
- Foque na respiração: Use a técnica de focar na respiração mencionada no vídeo para melhorar sua consciência fonética e controle da voz durante a prática.
- Repita frequentemente: Quanto mais você praticar, melhor se tornará. O shadowspeak diário pode levar a melhorias significativas na sua pronúncia em inglês.
A meditação não apenas acalma a mente, mas também pode ser uma ferramenta poderosa para aqueles que buscam aperfeiçoar suas habilidades na língua inglesa. Ao integrar as técnicas de meditação e shadowing em sua rotina, você poderá não só relaxar, mas também aprimorar sua comunicação.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has been · have passed |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | has been scientifically proven · is balanced |
| Conselho com “should” should + verbo — dizer o que é uma boa ideia | should decide · should be · should help |
| Comparativos -er than / more … than — comparar duas coisas | more important than · slower than · better than |
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.