Практика Shadowing: How to Be Kind to Yourself | Slow English Podcast for a Calm Mind - Изучайте разговорный английский по видео
Создание урока...
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hello friend I am aria and I am
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so glad you are here today welcome to English with aria a calm space for your mind
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and your heart here you do not have to be perfect
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you do not have to rush here we learn English slowly we listen gently no pressure no stress
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and here you are not alone
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wherever you are in the world I am right here with you
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so relax your shoulders take one slow breath
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and let us begin let me ask you something gentle how do you speak to yourself
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when you make a mistake not out loud inside in
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that quiet voice that no one else can hear when you forget something
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or when you feel tired or when the day goes wrong what does
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that voice say for many of us
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that voice is not kind it is sharp it is hard
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it says why are you like this it says you are
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not good enough it says you should be doing better
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and the strange thing is this we do not even notice it anymore it has been there for
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so long it feels normal it feels like the truth
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but today I want to ask you to listen really listen
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because the way you speak to yourself matters it matters more than you know
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that voice is with you
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when you wake up it is with you all day it is with you
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when you fall asleep if
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that voice is unkind then no matter what you do a part of you will always feel tired
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and small but here is the good news
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that voice is not the truth it is only a habit
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and a habit can change slowly
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and gently today we will learn how to be kind to yourself
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and we will use one small light to guide us a
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little lantern in the dark let us begin with a simple question why are we
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so unkind to ourselves think about it for a moment we
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would never speak to a friend the way we speak to ourselves
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so why do we do it imagine you are walking through
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a dark night you are carrying a small lantern the light is soft
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and warm but there is a cold wind and every time
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that unkind voice speaks it is like a gust of wind on your little flame it says you are failing
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and the flame shakes it says you are not enough
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and the light grows dim
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when we are hard on ourselves we are blowing out our own light
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but here is something important to understand
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that harsh voice is not your enemy it is not trying
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to hurt you most of the time it is an old
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frightened part of you long ago it learned to be hard on you
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so that other people could not hurt you first it thought
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that if it pushed you you would be safe it thought
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that if were perfect no one could ever leave you
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so the voice is not cruel it is only scared
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and you do not need to fight a scared voice you only need to notice it
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so here is your first small practice
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for today the next time
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that voice speaks do not believe it right away just notice
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it it say to yourself quietly there is the worried voice
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again you do not have to argue with it you do
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not have to obey it you only have to see it
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because the moment you see the wind you can begin to
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shield your little flame now let me ask you another gentle question what would you say to a friend imagine
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that a dear friend comes to you they sit down beside you their eyes are tired
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and they say I feel like I am failing I am trying so hard
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but it is never enough what would you say to them
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would you say yes you are right you are a failure of course not you would never say that
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that you would put a hand on their shoulder you would
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say it is okay you are doing your best you have been carrying
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so much rest now i am here you would be soft you would be patient you would be kind
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so here is the question that can change everything why is it
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so hard to say those same words to yourself we often think
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that being hard on ourselves will make us better we think
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that if we are strict and cold we will fix our problems but
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that is not how a person grows you cannot heal a
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wound by pressing on it you cannot grow a garden by shouting at the soil kindness is not weak
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kindness is how living things grow
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so today try to find the friend in the mirror
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when you make a mistake pause take a slow breath
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and ask yourself one simple question would i say this to someone i love
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if the answer is no then you do not need to say it to yourself either speak to yourself
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the way you would speak to a dear friend
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that is the whole secret it is that simple and it is that hard
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and every time you do it your little lantern grows a
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bit brighter I want to share a small memory with you
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a few years ago I went through a long hard season
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in my life it was not a season of the year
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it was a season of the heart everything felt heavy every morning I woke up tired
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and the voice inside me was very loud it told me
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I was failing it told me I should be stronger I had many kind books on my shelf.
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I had many gentle words on my wall.
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But I could not give those gentle words to myself.
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I remember one night, I was sitting alone in a dark room.
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I felt very small.
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And then I looked at a little lamp on the table.
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The light was soft.
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It was not bright.
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It was not grand.
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but it was warm and in
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that moment I understood something I did not need to be
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a great fire to be worth something I only needed to keep my small light alive so
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that night I stopped trying to be perfect I simply tried
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to be kind to myself in one small way before I slept I placed one hand on my heart
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and I said thank you for trying today
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that was all it felt strange at first
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but slowly night after night something began to soften the voice grew quieter the light grew steadier
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so this is your practice for today tonight before you sleep
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say one kind sentence to yourself it can be very simple you can say today was hard
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and I kept going you can say I am doing my
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best say it gently even in a whisper let your own voice be kind to you even once
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that one small sentence is a hand cupped around your flame now I want to tell you something
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that took me a long time to learn you do not
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have to earn your own kindness many of us believe a quiet lie we believe that we must fix ourselves first
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we think when i am successful then i will be kind to myself we think
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when i lose the weight when i finish the work
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when i become perfect then i will rest so we wait we push and push and the kindness
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never comes but the lantern does not work
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that way a small light does not ask you to be perfect before it will glow it simply glows because
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that is what light does your kindness to yourself is the
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same it is not a prize for being perfect it is
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already yours right now today think of a small child who
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is learning to walk the child falls down do we shout
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at the child do we say you are a failure you
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will never walk of course not we smile we help them up we say try again you are doing
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so well that child does not have to earn our love the child is loved simply
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because they are here and friend you are still
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that child you do not have to earn your own care
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so here is your practice place one hand on your heart right now
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if you can feel the warmth of your own hand
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and say to yourself I am allowed to be kind to myself today not tomorrow not
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when I am perfect today you are worthy of your own kindness simply
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because you are here you do not have to earn the light the light is already inside you
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so how do we keep this light alive day after day being kind to yourself is not one big choice
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it is many small choices made again
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and again it is the way you speak to yourself
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when you drop something it is the slow breath you take
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before you answer a hard message it is the moment you
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choose to rest instead of pushing through these moments feel small they feel like they do not matter
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but they are everything a lantern stays lit not because of one great burst of fire
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it stays lit because someone cares for it gently every night so i want to give you one last practice
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i call it the kind witness each night before you sleep take two quiet minutes do not judge your day
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do not count what went wrong just ask yourself one gentle question what did i carry today
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maybe you carried worry maybe you carried tiredness maybe you carried sadness
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and you kept going anyway then say to yourself softly i see what you carried today and you carried it well
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that is all you do not have to be perfect at this some nights you will forget
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that is okay you simply begin again kindness is a muscle
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it grows slowly with practice not with pressure little by little the unkind voice grows quieter
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and your own warm voice grows stronger one small light kept alive
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one night at a time as we come to the end
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of our quiet time together I want you to remember one thing you deserve your own kindness simply
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because you are here not because you are perfect not
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because you have earned it simply
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because you are a living breathing soul doing your best in
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a hard world the unkind voice may come back it will sometimes
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and when it does do not be hard on yourself for
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that too just notice it take a breath
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and come back to the friend in the mirror come back
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to your little lantern it is still glowing it has been glowing this whole time
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so go gently into your day or into your sleep be soft with yourself speak to yourself like someone you love
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and remember your light does not have to be big it only has to stay alive
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and it will thank you for being here today thank you for giving this quiet time to yourself
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if this was helpful you you can tap like and subscribe.
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It helps you stay connected and it helps this little learning community grow.
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Goodbye for now, friend.
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Об этом уроке
Вы практикуете английский с "How to Be Kind to Yourself | Slow English Podcast for a Calm Mind" с помощью техники Shadowing — метода, разработанного для подготовки профессиональных переводчиков.
Слушайте каждое предложение, обращайте внимание на ударения и связывание звуков, затем повторяйте вслух уверенно. 15–30 минут ежедневной практики дадут заметные результаты.
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.