Практика Shadowing: Command Your Life: The Neuroscience of Self-Worth & Power - Изучайте разговорный английский по видео

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Growing up, no one warns you about the biggest pandemic that you will ever fall victim to.

Self -doubt.

Because that silently kills way more dreams than failure ever could.

And I'm not just talking about second -guessing your outfits or your Instagram captions.

This is so much bigger than that.

It is hijacking your potential, keeping you from the life, the career, the relationships that you're more than capable of having, but won't let yourself claim.

But that ends today.

No more playing small, no more sleeping on yourself.

You're about to learn how to rewire yourself for the confidence, for the self -worth, and how to truly step into her once and for all.

Now, when you were born, a lot of things were decided for you, your eye color, your star sign,

even the environment that you would grow up in.

But what is absolutely never decided on was confidence

because it's not some magical personality trait that some people just lucked out on getting.

No, confidence is a pattern.

It is a habit that your brain learned to run over and over again, just like tying your shoelace, just like driving a car.

The problem is most of us actually learned the opposite pattern.

We learned to shrink ourselves, to make ourselves smaller so that we'd be liked.

We learned to wait for permission before we made a move, just in case we got it wrong.

And we learned that being too loud or being too much wasn't safe because it triggered shame, rejection, and judgment.

And really when you look into it, it makes absolute sense because your brain's number one job isn't to keep you happy.

It's to keep you safe, safe from danger, safe from pain, safe from getting hurt again.

The only problem with that is

that your brain can't really tell the difference between a lion walking into your living room versus

you being seen on social media.

You know, if it's public speaking or posting that video or asking for what you want, you react in the same way.

You know, your heart is beating, your stomach is tight, your amygdala is screaming, I'm not safe, this is not safe.

But the lions we face today, they're not predators.

Their visibility, their judgment, their rejection, their failure, sometimes they're even success.

And the bottom line truth is we will never be able to change our lives,

truly change our lives if we keep hiding from these lions that aren't even real.

Now, by the time you're seven years old, your brain has already written the blueprint for how lovable,

how capable, how worthy you would go on to believe yourself to be in this world.

And you're still carrying that blueprint around the one that you did not choose for yourself.

No, it was downloaded by your environment, by the people who surrounded you the most.

So if you grew up where love was consistent and safe, if you were seen, if you were supported,

if you were celebrated, then your brain learned a really powerful thing.

The world is safe.

So your prefrontal cortex learned to regulate your amygdala, which meant that you got to spend this life taking risks.

You bounced back, you trusted yourself.

But if love was inconsistent, if you were dismissed, if you were shamed, if you were judged, then your brain learned a very different rule.

Scan for danger, not for opportunities.

It probably left you being hyper aware of people's moods

or even outsourcing your self -worth for external approval a lot of the times.

Basically, every single interaction you've ever had was wiring your brain, building the neural pathways, building those physical connections that tell you,

okay, this is how the world is.

This is who I am in this world.

And let me make this very clear.

This condition is not just about how you were treated growing up.

It's also very much about what you went on to witness to how the people closest to you would treat themselves.

How would they talk about their worth?

How would they go on to handle opportunities?

Have you ever noticed that the moment things go quiet is normally when your brain starts talking,

you know, you're folding laundry or you're driving home or you're scrolling before bed.

And there is that tiny niggly voice just whispering in the background.

Hey, you're behind.

Hey, I don't think you're good enough.

Hey, you're going to mess this up.

It's annoying.

We all have it.

It's your brain's default mode network.

It's basically your brain's narrator that chimes in when you're not super focused on a task.

But here's the thing.

It's not pulling these thoughts out of thin air.

It's pulling it from the most well -worn impasse in your brain.

And I know that sounds really silly.

Let me explain.

Think of your brain as a field of tall grass.

Now, when you have the thought for the first time of I'm not good enough.

You have to push through that grass, but it barely leaves a mark, let alone a pathway.

But if you keep thinking that thought and you keep walking that route,

eventually it's going to make it the most well -worn path within your brain that your brain automatically goes to take.

So now without trying, that path is so well -worn that your brain just takes it on autopilot.

Not because these thoughts are true, but because they're so familiar and you've run that thought over and over and over again

And if that wasn't enough, add on top of that negativity bias.

Because one harsh comment, that will stay with you for a decade.

But 10 compliments that barely last 10 minutes.

That's your survival wiring just doing its job in the brain.

It is trying to remember what hurt you, what caused you pain, so it can keep you away from danger.

But again, like I said, in today's world, these dangers are not lions and they're not cliffs.

They're looks, they're words, they're opinions.

And if you never retrain your own narrator in your own brain, then it's just gonna keep serving up the same old outdated script.

And I know I don't know you, but I can absolutely tell for certain you do not wanna keep repeating the same,

I'm not good enough script for the rest of your life.

So now we know why your brain defaults into self -doubt, but here's the good news.

Confident isn't a personality trait.

It is a state that your brain enters when it predicts reward and safety.

So you can absolutely train it to become that.

And I want to give you five steps that you can start today just to do so.

Next time you walk into a room, instead of shrinking yourself or scanning the room for judgment,

I want you to clock all four corners in that room.

Look at all four corners of that space.

And I want you to pull the energy from each corner into yourself.

I know this sounds really silly, but I promise try it once because you will notice the shift in your body.

I want you to soak up the energy of that room

so much that your body only believes one goddamn something and that is that I belong here.

Next thing, stop waiting for confidence to show up before you act because confidence is the result of action.

And I'm not asking you to do something massive and brave today.

I'm asking you to start small.

Speak up in the meeting once.

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Film a video of yourself that you never post because each of these tiny little acts goes on to teach the brain,

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hey, see, look, I didn't die.

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I can do this.

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I can be fine.

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And over time, the trails in your brain go on to change.

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Therefore, we're making room for self -belief, for self -worth to be the most default state, the most default warning track within your brain to take.

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Next thing, most of us actually rehearse failure without conscious effort, way more than we think we do.

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So I'm going to ask you to flip it.

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I want you to mentally rehearse everything going well for you

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because neuroscience has actually shown us

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that your brain lights up in almost the exact same way it would as if it was the real event.

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So you're allowing yourself to build up the confidence before it even happens.

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And if it's good enough for the athletes, it's good enough for us.

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Now, self -doubt grows in the dark, whereas confidence actually grows in visibility.

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So I want you to share your wins.

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I want you to tell a friend.

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I want you to post that accomplishment on your social media

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because this is gonna go on and teach your brain that being seen equals reward.

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We're changing the script now.

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Now we're saying, hey, visibility, it's safe and not only safe, it actually feels good.

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Now becoming her isn't that complicated.

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It's literally just about creating neural identity evidence.

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Basically your brain predicts who you are based upon what you do.

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So as always, stop waiting to feel like her and ask yourself, what would I be doing if I was her right now?

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Then act in micro doses.

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She speaks clearly.

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Okay, then you speak up once.

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She carries these, then you reset your posture.

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And over time, if you keep doing that, the evidence stacks.

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Therefore, you're no longer faking it or you're not faking it at all.

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You're becoming it.

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Okay.

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As good as those five steps are for confidence,

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I actually want to give you a true step -by -step plan so that you can rewire yourself for self -love,

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for worth, and for confidence once and for all.

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So whether this is something that you have just been coming up against in more recent times,

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or if this is something you've genuinely struggled with for most of your life, like I know I have for a great chunk of it,

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then this is for you.

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Number one would be regulate first, rewire later.

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Always calm your nervous system before you go on to challenge negative thoughts

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because your body is either primed to receive or it's primed to reject.

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We want it to be open to receiving, of course we do.

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So deep belly breaths, EFT tapping, grounding, journaling, just get it in, make it a priority in your day -to -day life to do so,

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to regulate your nervous system, because it's dictating so much more than you realize on what you go on to manifest.

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Then I would say interrupt the default mode.

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When a self -critical thought shows up, don't fight it.

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Please instead label it.

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Say I'm telling myself this story again that I'm not enough, because that one line is going to activate your prefrontal cortex

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and gives you the control instead of running the same old outdated script.

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Then I would make sure I was stacking dopamine wins.

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So I would begin each day with setting myself at least two believable, manageable tasks for the day.

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You know, making my bed or sending my friend that really nice kind message that I thought of last night.

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Then my day starts with this dopamine loop starting fast and then confidence builds through that.

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Another thing that I would do is build a proof bank.

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So log every compliment, every win, every brave moment that you have onto this list.

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And it's basically your I can list.

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And I want you to review it weekly because every revisit strengthens your brain self -worth circuitry.

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You know, you are logging the evidence of, Hey, I'm worthy.

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Hey, hey, this stuff does happen to me.

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And hey, I can bloody well do it.

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And a lot of people struggle starting this, but I promise you, it goes from the smallest things to the biggest thing.

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Add everything on there.

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Because as I said, you always remember the bad things so much more effortlessly.

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Whereas when you sit back and reflect on all the incredible things that you've achieved, all the brave moments that you have had,

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all those wins, all those compliments from other people, you're really gonna be surprised at how much you forgot about or you let slip.

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But while you're at it, talking about compliments,

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next step would be curate your environment because those mirror neurons in your brain absorb everything you surround yourself with.

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So for the love of God, surround yourself with confidence, supportive people,

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content, and conversations because this is what's gonna go on to shift your neural baseline.

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Then lastly, I want you to create new identity evidence, but I want you to do it through the ladder method.

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Now, I'm gonna be honest.

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You can't leap from, I hate myself to, I am the most confident person in the room overnight.

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Because I'm telling you, your brain's not going to buy it because you have collected zero evidence of this yet.

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Instead, I'm going to ask you to climb one believable step at a time.

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Starting with where you are, I am open to becoming more confident.

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That's a good place to start.

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It's neutral and it's believable.

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Then when that feels real, I want you to move on to, I'm learning to trust myself more and then when

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that feels real I do it even when I'm scared

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and eventually you'll get to the point where you're saying to yourself

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and you're believing about yourself I'm confident

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and to some people this might seem like such a slower route to get there

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but it actually gets you there

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so much more faster most of the time here's the science -backed truth

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when you change the way you fire your neurons you change the way you live your life

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and that's biology but let me leave you with this.

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Transformation does not happen in the future.

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It happens the moment you decide to see yourself differently.

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We're taught to think that confidence takes years or self -worth is something that you gain over time, but your brain doesn't work in calendars.

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It works in moments of awareness.

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Every time you choose to see yourself as capable or worthy or as her, you're literally rewiring your brain in real time.

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And that version of you that you can see in your head

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or that version of you that you have been chasing for so long, that version already exists in awareness, in consciousness.

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And the only thing that's really keeping the distance between you

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and that version is this belief that you need more time or this belief that you need more proof.

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And that is just an illusion that has been fed to you for so long, but it's not true.

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Now, as always, if this video resonated, if you like this kind of content, then let's become friends.

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Like, subscribe, leave a comment, do as you will.

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And as always, I will see you soon.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Command Your Life: The Neuroscience of Self-Worth & Power». Чаще всего повторяются слова: brain, confidence, safe, self. В этом видео 198 предложений и 2530 слов для шедоуинга. Речь длится 13:19. Говорящий говорит быстро, около 190 слов в минуту, поэтому звуки часто сливаются и сокращаются. 86% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
default существительное	/dɪˈfɔlt/	дефо́лт, неплатёж
script существительное	/skɹɪpt/	скрипт, письмо́
lion существительное	/ˈlaɪən/	лев, льви́ца
compliment существительное	/ˈkɑmpləmənt/	комплиме́нт, похвала́
belief существительное	/bɪˈliːf/	ве́ра, дове́рие
brave прилагательное	/bɹeɪv/	хра́брый, сме́лый
worthy прилагательное	/ˈwɝ.ði/	досто́йный
judgment существительное	/ˈd͡ʒʌd͡ʒ.mənt/	осужде́ние, сужде́ние
regulate глагол	/ˈɹɛɡ.jə.leɪt/	регули́ровать, отрегули́ровать
surround глагол	/səˈɹaʊnd/	окружа́ть, окружи́ть
visibility существительное	/ˌvɪz.əˈbɪl.ɪ.ti/	ви́димость
awareness существительное	/əˈwɛɹ.nəs/	созна́ние, осозна́ние
wire существительное	/ˈwaɪɚ/	про́волока, про́вод
whereas	/(h)wɛɹˈæz/	тогда́ как, в то вре́мя как
silly прилагательное	/ˈsɪl.i/	глу́пый, дурно́й

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
grow up глагол		расти́, выраста́ть
show up глагол		объявля́ться, объяви́ться
build up глагол		накапливаться, скапливаться
sit back глагол		откинуться
speak up глагол	/ˌspik ˈʌp/	говорить громче
think over глагол		обду́мать

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

Hey, I don't think you're good enough.
Hey, you're going to mess this up.
It's your brain's default mode network.
I'm asking you to start small.
We're changing the script now.

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Present Perfect Continuous have/has been + -ing — действие началось раньше и продолжается	have just been coming · have been chasing
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	were born · is absolutely never decided · be liked
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	has already written · you've ever had · Have you ever noticed

Произношение, на которое стоит обратить внимание

Говорящий использует 73 сокращённых и редуцированных форм, например you're, I'm, they're. Произносите их коротко, так, как слышите.

Звуки «th»: worthy /ˈwɝ.ði/, pathway /ˈpæθˌweɪ/, thin /ˈθɪn/, athlete /ˈæθ.liːt/, strengthen /ˈstɹɛŋ(k)θən/
Звуки «sh» и «zh»: rejection /ɹɪˈd͡ʒɛkʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, conscious /ˈkɑn.ʃəs/, harsh /ˈhɑɹʃ/
Длинные слова — следите за ударением: visibility /ˌvɪz.əˈbɪl.ɪ.ti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, priority /pɹaɪˈɒɹɪti/, interaction /ˌɪn.təˈɹæk.ʃən/, differently /ˈdɪf.ə.ɹənt.li/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: worthy /ˈwɝ.ði/, awareness /əˈwɛɹ.nəs/, wire /ˈwaɪɚ/, whereas /(h)wɛɹˈæz/, reward /ɹɪˈwɔɹd/
/h/ — лёгкий выдох, а не русское «х»: whereas /(h)wɛɹˈæz/, habit /ˈhæb.ɪt/, harsh /ˈhɑɹʃ/, whisper /ˈ(h)wɪspɚ/, rehearse /ɹɪˈhɝs/
Звонкие согласные в конце слова — не оглушайте их: brave /bɹeɪv/, surround /səˈɹaʊnd/, whereas /(h)wɛɹˈæz/, reward /ɹɪˈwɔɹd/, outdated /aʊtˈdeɪtɪd/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как default, script, lion.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: Command Your Life: The Neuroscience of Self-Worth & Power - Изучайте разговорный английский по видео

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