Практика Shadowing: How To Organize Your Life Like A Stoic Philosopher - Изучайте разговорный английский по видео
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There's nothing less Stoic than disorganization, than chaos, than winging it.
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And that's why the Stoics develop routines, why they set standards, developed habits, practices.
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They took the structure of things seriously.
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Life without design, Seneca says, is erratic.
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And so their ability to make order from this chaos, why we organize the trivial parts of our lives,
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is to free up resources to do important and meaningful stuff.
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We get freedom from the order and the structure.
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So that's what we're going to talk about in today's video.
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I'm going to share some daily habits,
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some lifestyle practices, standards, and structures set forth by the Stoics that you can use today to get your life in order.
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When practiced consistently, these are habits that will help you achieve your goals
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and make you someone that people can count on and respect.
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We're going to split this video up into two parts.
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First part is going to take you through a day in the life of a Stoic, outlining some of the non -negotiables they're committed to for a well -designed day.
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And then the second part is going to be some Stoic lifestyle principles, high -level standards and practices to keep in mind that will give you a more organized and peaceful life.
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You have to win the morning.
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In of Marcus Aurelius' meditations is book five, where Marcus Aurelius has an argument with himself.
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He says, at dawn, when you have trouble getting out of bed, tell yourself, I have to go to work as a human being.
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It says, or is this what you were created for, to huddle under the blankets and stay warm?
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Right, a stoic attacks the morning, a stoic wins the morning, a stoic gets up early.
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And it's impressive when we realize that he didn't have to do this.
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He didn't really have to do anything.
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One of his predecessors basically abandons the throne for an exotic island the emperor had
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so much power so much responsibility
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and yet marcus is practicing a foundational daily habit is getting up early
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and he is getting after it
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because winning the morning is key to winning the day
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and winning at life i want to get up get my
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most important things done i want to get the hard things out of the way
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while i still have the most energy while i'm still the freshest
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while i haven't been dragged down into the muck of distraction or frustration, or any of those things.
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So a foundational daily stoic practice is get up early, get after it, don't huddle under the covers and stay warm,
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don't hit the snooze button a million times.
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Life is short, we got to get up and get after it, and we got to get after it early.
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So how do we know that Marcus Rios got up early?
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We know he got up early because of another foundational daily practice.
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He journaled.
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That's what meditations is, the journal of the most powerful man in the world.
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And the list of people, ancient and modern, who practice the art of journaling is almost comically long, and it's fascinatingly diverse.
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We have Oscar Wilde and Susan Sontag, Queen Victoria, John Quincy Adams, Emerson, Virginia Woolf, Joan Didion, Sean Green, the baseball player,
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Mary Chestnut, Brian Koppelman, Anise Nin, Franz Kafka, Ben Franklin, and countless others, right?
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Some people journal in the morning, some did it sporadically, some like da Vinci kept their notebooks on them at all times.
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The idea is you've got to make time and space for reflection, not sometimes, but every day.
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Seneca, the Stoic philosopher, talks about how he did his writing and reflecting time in the evening.
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He said, when darkness had fallen and his wife had gone to sleep, he examined his entire day.
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He says, I go back over what I've done and said, i hide nothing from myself and i pass nothing by
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and then he would go to bed and he said he found
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that the sleep
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which follows self -examination was particularly sweet you got a nice
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evening journaling routine it leads right into a good night of sleep
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and then an early wake up foucault who was a big
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fan of the stoics would talk about this ancient genre of
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writing notes to themselves he actually called the journal a weapon for spiritual combat a way to practice philosophy
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and purge the mind of agitation and foolishness to overcome difficulty, to silence those barking dogs in your head, reflect on the day that's passed,
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take note of things that struck you throughout the course of the day, to feel wisdom flow through your fingertips and onto the page.
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Anne Frank writes in her beautiful diary about how paper is more patient than people.
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That's why journaling is such an important daily practice.
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Life is frustrating, life is confusing, life is overwhelming.
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And on the page, we can slow the mind down we can find a way
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to peace we can ask ourselves tough questions you know where
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am i standing in my own way what's a step i can take towards getting better why am i
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so worked up on this what blessings can i count why do i care
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so much about these people what am i avoiding here why My fears deciding what I do
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or don't do journaling is as Julia.
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Cameron said, a kind of spiritual windshield wipers, a break from the world, a framework for the day ahead, a way to break down and analyze the day that you just had.
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And it may well be the most important thing you do.
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And that is why the Stoics did it every day.
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We all have to be readers.
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The foundation of Stoicism comes from a prophecy from the Oracle of Delphi.
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A young Zeno is visiting the oracle, and the oracle tells him, you will become wise when you begin to have conversations with the dead.
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And it's not until many years later that he ends up in a bookstore in Athens, and he hears the bookseller reading some of the dialogues of Socrates,
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a man who had died some years previous.
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And that's when it hits Zeno.
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Books are a way to have conversations with the dead.
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We are talking to people who are no longer with us, benefiting from their wisdom.
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So the Stoics are readers.
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You just have to be.
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Seneca talks about how we have to linger on the works of the master thinkers, not just read, but read and reread and reread.
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That's what a book like Meditations is about.
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It's a book you don't just read once, but a book you are reading on an ongoing basis.
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So part of your Stoic practice, your daily Stoic practice, has to be making time for reading and for wisdom.
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And this ties in well to the journaling practice you read, you journal about what you're reading, you go out and experience things that's informed by what you're reading,
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or it directs you to things that you should read.
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So a stoic makes time for reading, but not just any book.
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There's a joke.
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Epictetus, here's one of his students bragging about reading some obscure philosopher who is particularly dense.
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And he says, you know, if they had been a better writer, you have less to brag about.
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And so the reading that we do, it shouldn't be to impress people.
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It's not to check a box.
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We're reading for information we can use in our lives.
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General James Mattis, a modern day Stoic, talks about how if you haven't read hundreds of books, particularly about what you do for a living,
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about your space, he says you are functionally illiterate.
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We don't want to learn by trial and error that which we can learn from the trials and errors of others.
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We have to read every single day.
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It's a basic Stoic practice.
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we have to treat the body rigorously.
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When we think of an ancient philosopher, when we think of a philosopher generally, we don't tend to think of an athlete.
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We don't think of someone who's strong and tough.
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We tend to think of a nerd.
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We think of a turtleneck university professor, an old guy in a toga, but the philosophers were active.
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Socrates wasn't just a soldier who was brave in battle.
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Socrates was also known by his friends as someone who could wear a thin cloak in wintertime.
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He was tough.
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He liked to harden himself against the elements.
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Seneca was not only active, a big walker.
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He took these cold plunges every day.
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When Nero went to kill Seneca, he found that he had trouble finding an opportunity to poison him
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because Seneca was subsisting on food he could forage for himself out in the woods.
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The point is, the Stoics were active.
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They were outdoorsy.
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They were not simply your bookish philosopher.
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Actually, when I was introduced to the Stoics, the same day I bought Marx Releases Meditations, I bought this book called The Rise of Theodore Roosevelt.
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It's an amazing book.
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I tell this story in The Obstacle is the Way and Discipline is Destiny.
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Theodore Roosevelt was born a sickly young boy.
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He had asthma, and his interests were academic.
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He liked to be inside.
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He was nearsighted.
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And one day his father sat him down and said, look, Theodore, you've got the mind, but I don't think you have the body.
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He was actually expressing a timeless bit of wisdom, this idea of mensano incorpora sano, or a strong mind and a strong body.
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And young Theodore looks at his father and he says, okay, I will make my body.
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And this is where we get the active, outdoorsy, adventurous Theodore Roosevelt, the man who embraced the strenuous life.
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And you know, after he was president, he took this journey down the Amazon on an unexplored river.
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And you know what he brought with him?
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He brought a copy of Marcus Aurelius's Meditations, as well as Epictetus's handbook.
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So the Stoic philosopher is active.
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Marcus Aurelius hunted and wrestled.
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There was a Stoic boxer.
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There were Stoic runners.
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Roosevelt tried to get a couple of hours of exercise in a day as president
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so what do you think teddy would have thought of our sedentary digital lives our excuse
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that we're too busy or too tired or that we we weren't born
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that way like we're meant for
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so much more musonius rufus the teacher of epictetus said obviously
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the philosopher's body should be well prepared for physical activity
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because often he said the virtues make use of this as a necessary instrument.
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for the affairs of life.
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He says we must train ourselves, discipline ourselves to cold and heat and thirst and hunger, meager rations, hard beds, and avoidance of pleasures and patience under sufferings.
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He says from this, the body becomes strengthened and becomes capable of enduring hardship.
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It's ready for any task.
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A daily practice for the Stoics had nothing to do with reading or writing, but getting out there, getting active, getting after it.
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Retreat the body rigorously, Seneca says, so that it is not disobedient to the mind.
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Men sana, incorpore sano, strong mind in a strong body.
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So in addition to their daily practices,
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there were some sort of philosophical conceptions or beliefs that helped the Stoics live well -ordered, productive lives.
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And the first is that they try to avoid procrastination.
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The one thing all fools have in common, Seneca says, is they're always getting ready to live.
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They say, oh, I got to wait for things to go back to normal.
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I got to wait for the right conditions.
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I got to do this first.
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I got to do that.
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I'll do it tomorrow.
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I'll do it in the morning.
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And where does this get them?
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It gets them nowhere.
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It gets them nothing.
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They never do it.
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I'll do it tomorrow is the biggest lie in the world.
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You could be good today, Mark Ceruleus says in meditations, but instead you choose tomorrow.
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What the Stoics try to do is if something is worth doing, they want to do it now.
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They want to get started now.
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They're disciplined enough and also humble enough to know that there's something entitled about procrastination.
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It assumes that you'll have the discipline and the time and the opportunity to do it later.
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And we don't know that for sure.
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The graveyard of lost potential, we might say, of wasted time and wasted years is people who needed to do something else first.
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Putting things off is the biggest waste of life, Seneca wrote.
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He says it snatches away each day as it comes and it denies us the present by promising us the future.
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He said the whole future lies in uncertainty.
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Live immediately.
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I think he's saying do it now.
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Get rid of, I'll get to it later from your lexicon.
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Do it now.
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If you've watched even like a handful of my stuff, you probably notice I wear kind of a uniform, kind of wear the same things most days.
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It's usually because I'm sort of doing the same things each day.
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I get up, I take my kids outside, go for a walk, take them to school.
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I sit down, I write for a while.
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Then I go for another walk.
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I try to work out in the afternoons.
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I'm in the pool with my kids.
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I live a pretty active life, which is why you've seen me in a lot of these
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Marcus Aurelius had a pretty simple recipe for a better life.
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He said, if you seek tranquility, do less.
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He said, the question we have to ask ourselves with everything is, is this essential?
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And he says, because when you eliminate the inessential, you get the double satisfaction of doing less better.
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So much of what we do, what we spend our days on, what we spend our lives on, we don't need to do.
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We do it out of habit.
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We do it out of guilt.
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We do it out of laziness.
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We do it out of not wanting to seem rude.
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We do it because we think we have forever
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or we have unlimited time
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and then we wonder why our heart isn't in it we
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wonder why we don't have time to do the actual important things
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if we could do less in essential stuff we'd be able to do what is essential better
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and we get that tranquility
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that marcus aurelius is talking about we have to cultivate the
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power the ability to say no the ability to prioritize the ability to eliminate
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if we want tranquility if we want productivity it's about more wood behind fewer arrows it's about really sticking with the things.
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that are important and eliminating the inessential and the unnecessary
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there was a greek word that we get from the stoics cosmiotis
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and this is about order this is about keeping things clean
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when i'm feeling overwhelmed when i'm feeling behind i often look down at my desk
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and go of course i feel this way of course my life is this way look at it this is a metaphor.
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Gretchen Rubin, who I've interviewed on the Daily Stoic podcast, has this great line.
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She says, outer order, inner calm.
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So one of the things we have to do is get our stuff organized, keep things clean and simple and elegant.
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What does your desktop look like?
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Your digital desktop and your actual desktop?
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Are you drowning in papers?
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Is your office a mess?
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Do you have a million unread emails is your phone filled with alerts creating order
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and systems eliminating noise and interruptions creating order from the chaos of life is key to protecting
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that sort of stoic sense of purpose and direction and clarity seneca talks about how look sometimes life is messy and chaotic,
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but to needlessly be plunged into that is irresponsible.
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So how do we create order and structure in our lives?
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How do we set up systems?
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How do we automate things?
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If everything in your life is dependent on willpower, is dependent on constant excavations, you're going to be exhausted.
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So you got to create order and systems.
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You got to keep things clean.
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You got to stick with systems and structure or you're going to get overwhelmed
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in a world of social media and instant gratification shamelessness and awfulness we
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need boundaries more than ever you know like minding your own
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business keeping your private life private not over sharing not letting
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people drag you down not getting entangled in other people's dysfunctions
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or entangling them in yours being strong enough to communicate what you like
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and dislike respecting other people's space and preferences it's like basic stuff
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but it's pretty rare these days we're you know we're surrounded by over shares
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and hot messes doormats drama queens busybodies pushovers gossip mongers boundaries are about drawing some lines around yourself healthy borders
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that help determine what you share
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and what you want what you let in what you don't what you focus on
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and what you don't actually one of the the opening passages
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in meditations is about this very idea marcus aurelius starts book two he says
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when you wake up in the morning tell yourself the people
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i will deal with today will be meddling ungrateful arrogant dishonest
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and jealous and surly right
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but he's not just saying hey the world is going to be awful he's saying this is what boundaries are about.
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He says, but I won't let them implicate me in ugliness.
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He says, none of them can hurt me.
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And I think what boundaries are about creating space, creating buffers, so not everyone and everything has access to your mind.
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This is the stoic concept of an inner citadel.
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Things that are outside us can't be allowed to touch us.
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The news of the world, the annoying coworker, the noises coming in.
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One of Seneca's letters I open stillness is the key with this, is Seneca trying to concentrate in work in the midst of a very busy
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and noisy Rome where people were always trying to get at him, where he had to tune out a lot of distraction.
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And so the ability to have these boundaries to be self -contained,
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self -sufficient is just a key Stoic practice to having a well -ordered and well -functioning life.
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so you might think if the stoics were all about routine
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and structure and order that they were really rigid
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and it might seem contradictory for me to tell you
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that they're not right this is a video about organizing your life
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and here i am telling you this idea of formlessness
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but formlessness comes to us from the great robert green he says it's the most stoic law of power
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and again that might not be what you think of the stoics
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because the stoics were all about rules and structure and discipline.
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But life is unpredictable.
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There is so much outside of our control.
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If you need things to be a certain way, if you can't adapt and adjust, you're going to have a hard time.
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In meditations, Marx really says that adaptability is the ability to look at what life deals to you and say, yes, that's just what I was looking for.
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So yes, we have our preferred way of doing things, but we can handle them however they are.
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Cato was one of the most vaunted and towering of the stoic.
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But he never gave an inch on anything, even in the face of the most unrelenting pressure.
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And this, in the end, made him not so effective politician.
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He refused compromise in every form.
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He insisted on tradition down to the letter.
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And that rigidity became a kind of fragility.
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We need the ability to adjust and embrace change.
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One of the Queen's mottos, which I loved was if things are going to stay the same, then things are going to have to change.
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My routine has changed so much since I had kids, since I moved to Texas, since I became a writer, different phases and seasons of my life.
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My routine is always changing.
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But these overarching principles, these deeper ideas,
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these commitments that allows me to shuffle those things around but still hold true to the same basic concept.
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Epictetus was once asked by one of his students like what he was supposed to do
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and Epictetus didn't have an answer for him
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and the student finally said no you got to tell me what to do
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and Epictetus said it would be better
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if you asked me to help make you adaptable to circumstances
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that's what we have to ultimately be as stoics adaptable to any
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and all circumstances no matter what's going on in the outside world we find ways to be productive
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and efficient and and focus on what's essential inside of them.
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And the last final, and I think most brief thing the Stoics use to shape their days
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and lives is a reminder of how short life is.
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You could leave life right now, Mark Schroeder says in meditations, let that determine what you do and say and think.
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Seneca's view was even more of a paradigm shift.
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He says, don't think of death as this thing in the future that you're moving slowly towards.
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He says, death is happening right now.
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He says, the time that passes belongs to death.
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So as we decide how to structure our days, whether to procrastinate or not, what order to put them in or not, to do things or not,
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we have to remember, we are purchasing these things in front of us with our most precious resource, our time, something we can never get back.
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And so we have to be present.
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We have to prioritize.
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We have to be humble.
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We have to be flexible because life is short.
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Memento more.
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You could go at any moment let that determine what you do and say and think and how you live.
316
Every day I send out one stoic inspired email to hundreds of thousands of people all over the world.
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If you want more stoic wisdom in your inbox, you can sign up at dailystoic .com slash email.
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It's totally free and unsubscribe at any time.
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We'd love to have you dailystoic .com slash email.
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Лексика и советы по произношению к этому уроку
В этом видео 319 предложений и 4000 слов для шедоуинга. Речь длится 22:31. Говорящий говорит в естественном темпе, около 178 слов в минуту, близком к повседневной речи. 82% 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 |
|---|---|---|
| philosopher существительное | /fəˈlɑsəfɚ/ | фило́соф |
| wisdom существительное | /ˈwɪzdəm/ | му́дрость |
| habit существительное | /ˈhæb.ɪt/ | привы́чка, обы́чай |
| boundary существительное | /ˈbaʊndɹi/ | грани́ца, межа́ |
| routine существительное | /ɹuˈtin/ | рути́на, распоря́док |
| discipline существительное | /ˈdɪsəplɪn/ | дисципли́на, дисциплини́рованность |
| eliminate глагол | /ɪˈlɪm.ɪ.neɪt/ | ликвиди́ровать |
| chaos существительное | /ˈkeɪˌɑs/ | ха́ос, хао́с |
| desktop существительное | /ˈdɛsktɒp/ | столе́шница |
| oracle существительное | /ˈɔɹəkəl/ | ора́кул |
| clothing существительное | /ˈkloʊðɪŋ/ | оде́жда |
| spiritual прилагательное | /ˈspɪɹɪt͡ʃuəl/ | духо́вный |
| reflect глагол | /ɹɪˈflɛkt/ | отража́ть, отража́ться |
| principle существительное | /ˈpɹɪn.sɪ.pəl/ | при́нцип |
| reader существительное | /ˈɹi.dɚ/ | чита́тель, чита́тельница |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| get up глагол | поднима́ться, подня́ться | |
| break down глагол | ломаться, сломаться | |
| get off глагол | спуска́ться, спусти́ться | |
| go out глагол | выходи́ть, вы́йти | |
| send out глагол | высыла́ть, вы́слать | |
| set up глагол | /ˌsɛt ˈʌp/ | устана́вливать, установи́ть |
| sit down глагол | сади́ться, сесть | |
| wake up глагол | /ˌweɪk ˈʌp/ | просыпа́ться, просну́ться |
Произношение, на которое стоит обратить внимание
Говорящий использует 65 сокращённых и редуцированных форм, например don't, I'm, we're. Произносите их коротко, так, как слышите.
- Звуки «th»: clothing /ˈkloʊðɪŋ/, thin /ˈθɪn/, athlete /ˈæθ.liːt/, throne /θɹəʊ̯n/, strengthen /ˈstɹɛŋ(k)θən/
- Звуки «sh» и «zh»: distraction /dɪsˈtɹæk.ʃən/, shortly /ˈʃɔɹtli/, efficient /ɪˈfɪʃənt/, sufficient /səˈfɪʃənt/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/
- Длинные слова — следите за ударением: philosopher /fəˈlɑsəfɚ/, eliminate /ɪˈlɪm.ɪ.neɪt/, difficulty /ˈdɪfɪkəlti/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, consistently /kənˈsɪstəntli/
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 philosopher, wisdom, habit.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | were created · been dragged · was also known |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | haven't been dragged · I've done · haven't read |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | man who had · people who are · someone who could |
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.