Практика Shadowing: How to Stop Criticizing Yourself (3 Steps That Actually Work) - Изучайте разговорный английский по видео
Создание урока...
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Namo Vidhaya.
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For a long period of my life, I have been the biggest critic of myself.
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I think most of us has done that at some point in our life.
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When we make mistakes, when we fail, instead of looking at the problem, we turn on to ourself, we blame ourself, we criticize ourself.
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And this is called the destructive self -criticism and this leads to anxiety, depression and emotional suffering.
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So from today's video I would like to share with you three practical steps to follow
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and to apply into your life and completely let go of the anger towards yourself, the self -hatred and self -criticism.
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Number one, I want you to to talk to yourself like you talk to your best friend?
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Let me ask a question from you.
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Would you criticize your best friend in the same way you criticize yourself in your head?
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You wouldn't.
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If your friend came to you in a problem, how would you talk to your friend?
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You would support that person, right?
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Would you say like, you will always be like that, you will always be stupid, why are you always stupid?
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You wouldn't.
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How would you say?
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You would say okay that's fine let's get through this together.
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I'm here for you.
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I'm here to support you so let's get through this together.
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I want you to support yourself.
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Talk to yourself in the most supportive way.
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Whenever you make mistakes do not turn on to yourself and blame yourself.
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Support and say yes you made a mistake well
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but we can correct it let's take action to correct it
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so talking to your best friend talking to yourself like you
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talk to your best friend is a practice of loving kindness in Buddhism there's a word called metta
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and the common translation for the word metta is loving kindness
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but the word metha is more closer to the meaning of
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loving friendliness you become the friend of yourself you become a
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good friend now understand a good friend will criticize you okay he will point out he
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or she will point out what is wrong
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and what where the weakness is and what went wrong
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and say this is where you made the mistake
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so let's get through this together and let's correct it so
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that that supportiveness but still there is criticism understand
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that criticism itself is not entirely a bad thing it's not
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a wrong thing right you can criticize we can criticize ourselves to improve right
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and that is called the constructive criticism but
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that is not what most of the time we are doing
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in our head right there's a huge difference between the constructive criticism and the destructive criticism.
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What is the difference?
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The constructive criticism is always problem -oriented.
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That means in constructive criticism we focus on the problem.
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But in destructive criticism we look at the person and identity and we blame ourself for that.
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There's no good that we can gain from blaming ourself.
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But if we can look at what we did, our behavior,
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our actions and understand that we have made a mistake and tries to correct it and that is where our improvement is.
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So in constructive criticism we look at the problem but in destructive criticism we look at the person, personality, right?
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This is what most of the time athletes do to themselves, right?
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They criticize themselves but constructively.
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when they lose a match or when they win a match they go back
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and they re -watch their clips
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and to find to find out where did they make the mistakes
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so they find the mistake and they take action to correct it
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so that is called the constructive criticism you can still criticize yourself in a good way
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and that leads me to the second step the second step is i want you to detach your behavior from your identity.
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How to do that?
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Whenever you catch yourself criticizing or blaming because of a mistake that you have done,
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I want you to say this is not who I am, this is only what I did.
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So you look at the behavior, you look at the action instead of blaming yourself.
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Every time when you make when you when you
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when you make a mistake
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and criticize yourself you can say this is not who I am this doesn't define who I am
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this is just an action that I have done, this is a mistake that I have done, so I need to correct it.
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So in that way you don't label yourself from your mistake, right?
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Most of the time what we do is we label ourselves from our mistake.
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We say I'm a stupid person, I'm a careless person, I'm always forgetful.
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The more you repeat this, the more you become.
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Understand that we are what we repeat.
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So every time when you find yourself criticizing I want you to look at it and say this is my behavior,
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this is an action so that I can change it but this is not who I am.
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An interesting fact about Buddhism is the Buddha says
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that there is no single fixed permanent self called I that is sitting there and doing the mistake.
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Every action of our life is conditioned.
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Our identity is also conditioned.
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That means it is under constant change which means that we can change it.
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So that is why in Buddhism the Buddha sees
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that it is an improvement in the noble practice
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or Buddhist practice to see a mistake as a mistake and accept it as the mistake and taking action to correct it.
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Buddha saw it as one of the greatest ways to improve in life.
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So the second thing is that I need you to detach your identity from your behavior.
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And the final step, I need you to take action.
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Taking action is the most important thing in these three steps right although we think about it
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and we think about it correctly and we we look at the problem
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but we need to prove ourselves that we take action to correct
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that mistake taking action is the most important thing right your body your mind needs evidence
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that I'm going to change this can be changed
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so you look at the problem
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and you you find out what can I do about it
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and you take action sometimes
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that action can be difficult to take sometimes this action is something
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that we have been avoiding for ages
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but even though it is difficult you have to take
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that action at least a simple step towards it so
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that it your body needs that proof so
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that the body your body gets that proof
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that you are you're going to change your mind gets that proof that you're going to change.
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And that's where the real improvement happens.
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So these are the three steps that I need you to follow whenever you catch yourself criticizing.
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Right?
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First of all, talk to yourself like a friend, like a coach, like a supportive, a good friend.
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And then I need you to detach your identity from your behavior.
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And finally, I need you to take action towards correction.
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So practice these three steps and have a beautiful life.
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I wish you, may you have a healthy, a peaceful and a happy life.
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Namo Buddhahaya.
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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики уровня B2 построен на видео «How to Stop Criticizing Yourself». Чаще всего повторяются слова: mistake, action, criticism, criticize, correct. В этом видео 106 предложений и 1240 слов для шедоуинга. Речь длится 8:26. Говорящий держит ровный темп — около 147 слов в минуту, удобный для шедоуинга. 88% слов входят в 3000 самых частых слов английского языка, поэтому лексика простая.
Ключевая лексика этого видео
Самые сложные слова из видео (14), с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| criticize глагол | /ˈkɹɪtɪsaɪz/ | критикова́ть, раскритикова́ть |
| constructive прилагательное | /kənˈstɹʌktɪv/ | строи́тельный |
| destructive прилагательное | /dɪˈstɹʌktɪv/ | разруши́тельный |
| detach глагол | /dɪˈtæt͡ʃ/ | отделя́ть, отдели́ть |
| kindness существительное | /ˈkaɪnd.nəs/ | доброта́, любе́зность |
| supportive прилагательное | /səˈpɔɹtɪv/ | благоскло́нный, благоприя́тный |
| forgetful прилагательное | /fərˈɡɛtfəl/ | забы́вчивый |
| friendliness существительное | /ˈfɹɛndlinəs/ | дружелю́бие |
| careless прилагательное | /kɛɹ.ləs/ | невнима́тельный, небре́жный |
| critic существительное | /ˈkɹɪt.ɪk/ | кри́тик |
| correction существительное | /kəˈɹɛkʃən/ | исправле́ние, корре́кция |
| hatred существительное | /ˈheɪtɹɪd/ | не́нависть |
| athlete существительное | /ˈæθ.liːt/ | легкоатле́т, легкоатле́тка |
| weakness существительное | /ˈwik.nɪs/ | сла́бость |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| find out глагол | узнава́ть, узна́ть |
| point out глагол | ука́зывать, указа́ть |
| go back глагол | возвраща́ться, возврати́ться |
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 | is called · is conditioned · is also conditioned |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | have been · has done · have made |
| Превосходная степень the -est / the most … — самое большое или малое в группе | the biggest · your best · the most supportive |
| Present Continuous am/is/are + -ing — то, что происходит сейчас или в эти дни | is loving · are doing · is sitting |
Произношение, на которое стоит обратить внимание
Говорящий использует 12 сокращённых и редуцированных форм, например I'm, wouldn't, you're. Произносите их коротко, так, как слышите.
Звуки, трудные для русскоязычных:
- Звонкие согласные в конце слова — не оглушайте их: criticize /ˈkɹɪtɪsaɪz/, constructive /kənˈstɹʌktɪv/, destructive /dɪˈstɹʌktɪv/, supportive /səˈpɔɹtɪv/, hatred /ˈheɪtɹɪd/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Повторяйте предложение за предложением на обычной скорости, пока ваш ритм не совпадёт с ритмом говорящего.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как criticize, constructive, destructive.
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.