Практика Shadowing: What If You Could Rewire Your Brain for Success (with science) - Изучайте разговорный английский с YouTube

If you've ever felt stressed,

⏸ Пауза

Скорость:

277 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

If you've ever felt stressed,

overwhelmed, unsure where to go,

lost, overreactive, or just not happy and not satisfied with how things are going,

then keep watching this video.

With these three simple strategies that I'm going to talk through,

you can literally reprogram your mind's default operating system to rewire your brain for success

or neuro hack your way to being happier,

feeling more content, and also feeling more free to really fulfill your potential without any self-sabotaging thoughts.

If you're new here, my name's Izzy,

I'm a Cambridge graduate and a doctor.

And without further ado, let's dive in.

In this video, I'll firstly break down the science of neuroplasticity

and explain what this is and how this is the key to unlocking our own minds.

And then after that, I will dive right in to the three strategies that you can implement starting today.

Also, as a companion to the first step in the three steps,

I have created a meditation resource guide pack completely free of charge.

And it includes an exclusive guided meditation by me and all my favorite resources for it.

So if you're interested in checking that out,

then I'll leave a link down below in the description.

Again, completely free.

So up to you if you'd like that as a companion to this video.

Let's start with neuroplasticity.

Neuroplasticity is our brain's lifelong ability to change

and adapt through growth of new neural connections and reorganization or down regulation of existing ones.

Essentially, your brain can rewire throughout your whole life.

It's not true that our brains are fixed at all.

People used to think that after childhood, brains became more fixed now we know from the science that actually that's not true.

And for literally our whole lives,

so it's never too late,

our brains can change and rewire in response to our environment and our inputs.

This links into something called Hebbian learning,

also known as Hebb's theory or Hebb's law,

which is actually something they taught us about in medical school,

which can essentially be summarized as neurons that fire together, wire together.

Essentially, neural pathways that are used more frequently get strengthened and it's easier for them to fire again next time.

On the other hand, neural pathways

that are neglected not used start to wither away over time and become a little bit more defunct or difficult to use.

An analogy for this that I love and find is really helpful is the idea of forging a path through the jungle.

So if you imagine an overgrown jungle and you want to break a path through it,

you need to fight your way through the vegetation.

And the more that you tread down this path through the vegetation,

the clearer the path actually becomes and the easier it gets to use over time

because you cleared away some of this grass this time,

you've trampled it, so there's a clearer and and clearer path there's less vegetation over time.

On the flip side if you don't tread down

that path for a long time it starts to become more and more overgrown,

obstructed and difficult to use over time

because the vegetation kind of grows back in and makes the path more difficult to walk down.

And a very similar thing is true of the brain.

So the neuroscience behind rewiring our brain is that we need to practice the neural pathways that we want to encourage.

The ones that help us to take steps to become our higher self,

become the person that we want to be and avoid feeding any neural pathways that we actually don't want.

So those ones that self-sabotage us or that hold us back from fulfilling our potential.

So one of the things that actually down regulates neuroplasticity

and makes it more difficult to rewire our brains is being under a constant state of stress.

This is why actually when we're feeling relaxed

and comfortable we actually do our best learning

and our brains can change more rapidly because it's more open to change rather than being in a stressed state.

There's a whole bunch of other things that affect neuroplasticity.

I could include those in a future video if you're curious

so let me know if you'd like me to talk more about this topic.

Also if you're enjoying this video so far you might enjoy my newsletter which is called Letters to My Younger Self.

You might want to check it out,

I'll leave a link down below.

And I actually develop a lot of my ideas in an app called VoicePal

which is one that I've actually helped to build

which is essentially an app where you can hit record and you just start speaking into the app.

Start with the seed of an idea

and then the AI will transcribe what you've said

and then ask you follow-up questions to prompt you to develop and deepen your thinking around an idea.

And so this is a way

that I find is really helpful for me to explore my own mind the way that I'm thinking about things.

And for me personally is often how I create content

because I will have all these ideas and I want to expand them and develop them.

I want my content to flow from me,

but essentially VoicePal creates these brainstorming structures and frameworks

that prompt me to be more creative and to tap into my mind more fully.

If you're interested in trying out VoicePal,

you can try it completely free.

So back to the video.

Let's dive in to the three C's of brain change.

Number one is cultivation, and this is actively developing new neural pathways through meditation and visualization.

This means actively working on the quality of our mind through generating certain states of mind

which over time and with practice become easier and easier to access.

For me personally, I've been meditating regularly for around five years now

and I can tell you without a doubt

that there is no single habit that has changed my life more completely than meditation.

I know that sounds grandiose but it's really really true

and there is so much strong data and evidence

that backs up the power of meditation to create change in our minds

and since our minds literally create our reality

and create they form the way

that we respond to the world it's an extremely fundamental way of reprogramming our responses to things

when i initially started meditation i actually found it really difficult to connect to

and i was like am i doing this right kind of sitting here trying to focus on my breathing

but i keep getting distracted and I don't feel like this is particularly effective.

And that's very natural, especially if you're starting out meditation.

So if you're new to meditation and you're having this experience when you're trying to meditate,

don't worry, trust in the process,

100

because it makes sense if we think about it from a neuroplasticity perspective,

101

where it's difficult to tread these new pathways of mindfulness, focus, equanimity, compassion.

102

It's difficult to train this muscle when we haven't already trod this path very clearly,

103

and these neural pathways to create that state of mind are just really not developed.

104

But the good news is that over time it really really becomes easier, I promise.

105

And so every single time just you showing up and putting in the effort is a form of progress.

106

Even if you can't notice the progress on a day-to-day level,

107

you will notice this progress over time.

108

Some of the numerous studies that have found benefits to meditation,

109

one 2012 study in particular found that on fMRI scans,

110

which essentially is an MRI scan looking at the function of the brain

111

and the kind of activity occurring in the brain showed

112

that the changes in brain activity in people who have learned to meditate hold steady even

113

when they're not meditating so this is in terms of the actual function of the brain

114

and the areas of the brain

115

that are activating the lead scientist de bord took before

116

and after scans of 51 subjects who learned to meditate over

117

the course of two months she scanned them not only

118

while they were meditating but while they were performing everyday normal tasks

119

and the scans found that these changes were actually persistent even when they were just doing everyday tasks,

120

showing that the benefits and the functional changes in the brain,

121

this rewiring that we're talking about,

122

actually persists even when you're not meditating.

123

And another 2009 study compared people who meditate with people who don't meditate on lots of different measures of psychological well-being.

124

Overall all of the studies and also my personal experience and

125

so many people's anecdotal experiences all align

126

that meditation is a really powerful fundamental way to change our brain's structure

127

and change the way that it works in a default pattern.

128

There are lots of different styles of meditations

129

and some of them are classic mindfulness meditation but other types

130

that I find go a little bit deeper include insight

131

or vipassana style meditation and also metabhavana meditation which is focused on developing compassion.

132

For me in particular metabhavana meditations focused on developing loving kindness and compassion for yourself and others.

133

Metta essentially means loving kindness or you can also translate it as compassion and bhavana means cultivation of.

134

So metta bhavana literally means the cultivation of loving kindness.

135

And the first time that I sat to do this kind of meditation I had such an intense experience.

136

It was actually like it felt like a huge emotional release because the first stage is actually generating a sense of metta,

137

of loving kindness for yourself because if you can't generate it for yourself it's hard to generate it for other people.

138

And so then when I tried to sit there and generate this sense of loving kindness for myself,

139

using verbal prompts like may I be well,

140

may I be happy, may I be free from suffering I just suddenly burst into tears

141

and I was like tears streaming down my face as there

142

was suddenly this like huge emotional release inside me where I realized

143

that I lived a lot of my life not necessarily showing compassion towards myself

144

or having loving kindness towards myself and so then over the several months

145

that followed I would regularly practice metta bhavana meditation and gradually like developed this feeling of love for myself,

146

which I'm still working on every single day.

147

But having that practice gave me a way to work with the muscle of my mind

148

and rewire it to be more self-compassionate.

149

And that's ultimately allowed me to be more compassionate to other people as well.

150

So if I were to talk to myself as a beginner in meditation,

151

I would have thought that meditation was only one thing.

152

But actually meditation is an approach to actively working on and cultivating our mind,

153

which means that we can really cultivate in many different directions

154

and it can achieve so many different things depending on the kind of meditation that you do.

155

As I mentioned near the start of this video I've created

156

a completely free resource pack for all the tips for beginning and meditation,

157

all my favorite resources including an exclusive guided meditation

158

that I recorded for you guys in case you'd like to listen to

159

that so you can get that completely for free down in the description below

160

because I genuinely think that the world would be a better place

161

and everyone would be happier and more connected and loving to themselves

162

and others if meditation was more widespread so

163

that it's something i'm really passionate about getting people involved in trying hence why i've put together all this pack

164

and just making this video i know i go on about meditation quite a bit on this channel

165

but i'm just hoping that

166

if i can inspire at least one person to pick up meditation

167

and help them on

168

that journey towards working actively on their mind all of this

169

will be worth Another thing I mentioned in this first section of cultivation is visualization.

170

And visualization is kind of like weightlifting for your brain.

171

A 2003 study found

172

that visualizing doing a task actually triggered similar activity in the

173

same brain regions of actually doing the physical performance of the task.

174

And so by very clearly visualizing yourself doing something,

175

you strengthen those neural pathways and ultimately physically change your brain.

176

The second C of brain change is consumption.

177

And by consumption, I mean content consumption.

178

Our brains literally get trained on our environment and our inputs, our stimuli.

179

And so our content diet,

180

the things that we absorb from around us,

181

has a huge impact on actually what kinds of things our brain learns to focus on

182

and what kind of connections we are encouraging.

183

If you're watching junk from the algorithm that's just being spewed out at you,

184

unintentionally just getting passively fed this content,

185

that is actually shaping your brain.

186

And so if you're watching content which is triggering comparison with others,

187

or like an over focus on material goods,

188

or just essentially something that you don't actually want to train your brain on,

189

you will unfortunately be training your brain on that kind of content.

190

On the flip side, if you actively choose wholesome,

191

educational, inspiring, uplifting content to feed your mind with,

192

your mind will gradually grow to reflect that.

193

It's a fact of the brain that what we focus on gets magnified and the content that we consume trains our brain,

194

which is why I'm so passionate about carefully curating our mental inputs through our content choices.

195

So for me personally, I used to follow a bunch of celebrities

196

or people who would post about an unrelatable lifestyle or had an unrealistic physique,

197

whether they had had either plastic surgery or edited their photos

198

or were just really like a kind of top one percent physique or they were showing off really materialistic goods,

199

showing off their Birkin bags or luxury brands.

200

And at some point after starting my meditation journey,

201

because at that point I became much more self-aware of the contents of my own mind,

202

I realized that these were actually having quite a negative impact on my brain.

203

They were leading to feelings of comparison,

204

unhelpful mimetic desire, essentially taking on desires that I didn't necessarily have in myself,

205

and feelings of dissatisfaction with my own life,

206

looking at this highlight reel of all of this flashy lifestyle,

207

and I could really see how this was leading to a more unhappy mental landscape.

208

So a couple of years ago,

209

I actually decided to curate my content consumption diet and take control,

210

take the reins of it.

211

Just like a physical diet and you are what you eat

212

and and all of that your mind is growing

213

and is trained based on what you feed it the way i approach this now is

214

that whenever i see a piece of content i put it through my good mental nutrition filter

215

which is essentially asking myself is this content supporting my mind to grow in the way

216

that i'd actually really like it to

217

or is it kind of doing the opposite and

218

so now i primarily follow accounts that fall into a couple of buckets so whether that's wholesome content or inspirational motivational content,

219

educational content, and on the flip side anything that leads to kind of unwholesomeness or unhappiness,

220

I just click the show less of this or mute or unfollow and just remove that from my content diet.

221

So a good action point here is to try to build

222

in this good mental nutrition filter each time you use social media

223

and when you're selecting the kinds of people that you want to follow.

224

The third C of brain change is conditioning.

225

This essentially embodiment practices.

226

For me, I love to have some affirmations

227

that I can come back to that remind me to be positive

228

and remind me to practice the muscle of those positive pathways

229

that ultimately are leading me to become the person I would like to be.

230

Affirmations I find are less powerful if you don't actually believe what is on the thing could potentially be true.

231

There needs to be a seed of I could believe this to be true

232

and also there needs to be some kind of physical engagement with it.

233

So recently, because I am currently pregnant and I am coming up to the birth of our baby,

234

I have been actively building in more positive affirmations around pregnancy and also birth.

235

Birth is a very scary process throughout almost our whole lives.

236

We're trained that birth is a really scary process and very painful.

237

And so I'm kind of using affirmations

238

and positive stories to try to neutralize some of this and try to rebuild some positive images around birth.

239

So for example, one of these positive birth affirmations is that my baby is the perfect size for my body.

240

And this is to help to create neural pathways

241

that try to counteract the fear of what if my baby is too big for my body?

242

I need to have all these interventions to get the baby out

243

or the baby gets stuck or all of these unnecessary anxieties that don't actually help me in the moment.

244

And I don't know whether they're true or not.

245

For most people, their baby is actually a perfectly fine size for their body

246

and they're able to give birth just fine with no issues.

247

So it's almost like this conditioning around birth that I currently have

248

or previously had was unhelpful for the kind of way that I want to show up and respond to the situation,

249

given that it's such a low likelihood that these issues will even come to pass.

250

They're looming way larger than they should in reality.

251

Another way that we can really cement a more positive neural pathway in place is through power poses

252

and embodying confidence, embodying positivity.

253

One meta-analysis, which included almost 10,000 people in this study,

254

found that when the participants took power poses or upright positions,

255

they felt better and were more confident than when they took contractive or hunched body positions.

256

And this was true across men and women.

257

This was a robust study that really shows that the way

258

that we show up in the world in terms of our posture,

259

our body position, really affects our internal feeling.

260

So one example from my life is

261

when I was about to do a live session for 19,000 people on how to do a vision board.

262

Beforehand, I didn't let myself hunch over.

263

I wanted to sit up,

264

shoulders back, upright position, bit of a smile on my face,

265

transmuting any fear into excitement,

266

or at least trying to because the main difference between fear and excitement is just a smile.

267

It's just a smile and how you show up physically in the world

268

and that can really change how you feel about something

269

and train your mind over time to follow on from

270

and take these cues from your body and really cement in

271

and condition yourself to to default towards internal feelings

272

which then lead to behaviors that are more in line with the person that we really want to become.

273

And if you liked this video I think you might like this video over here

274

which is where I talk about the neuroscience of vision boarding

275

and how to practically apply it in a really powerful way to achieve your dream life

276

so you can check that out over here thank you

277

so much for watching as always take care of yourself and i will see you in the next video bye

TRENDING

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.

☕ Угостите нас кофе

ShadowingEnglish остаётся 100% бесплатным благодаря вашей поддержке. Стоимость серверов и ИИ высока — ваш кофе поддерживает нас! 🙏

Пожертвовать через PayPal

ShadowingEnglish.com – Практика Shadowing английского

Практика Shadowing: What If You Could Rewire Your Brain for Success (with science) - Изучайте разговорный английский с YouTube

Популярные

Почему стоит практиковать речь с этим видео?

Грамматика и выражения в контексте

Распространенные ловушки произношения

Что такое техника Shadowing?

Практика Shadowing: What If You Could Rewire Your Brain for Success (with science) - Изучайте разговорный английский с YouTube

Скачать приложение

Почему стоит практиковать речь с этим видео?

Грамматика и выражения в контексте

Распространенные ловушки произношения

Что такое техника Shadowing?