ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Jay Shetty's Morning Routine
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173 ประโยค
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A morning routine is critical in order to set yourself up for the day.
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It's the part of the day you control.
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Control it as well as you can to make it as effective as you can so that you feel rested,
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calm, ready and grounded for the day ahead.
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There are upgrades and updates in my morning routine.
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I focus on meditation, exercise, diet and sleep.
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If I can set myself up for a strong foundation, I'm ready to take on the day no matter what they come.
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Every day, every morning, I wake up at 4 a .m.
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No, I don't.
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Those days are long gone.
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I wake up around 6 to 6 .30 a .m on a weekday and around 7 or 8, if I'm lucky, on a weekend.
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If I could lie until noon on a weekend, I would definitely do it.
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I have experienced an incredible connection between sleep, exercise, diet, and meditation and here's how I think about it.
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I think about sleep as the core pillar of health.
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If you're trying to solve your health and wellbeing, the first thing you should try and fix is your sleep.
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And the reason I say that is because when you sleep well, you now don't crave foods that are quick sources of energy,
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but aren't really great for your health.
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So when I sleep poorly, I'm reaching for sugars for energy.
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I'm reaching for carbs and fats to make me feel better to get through the rest of the day.
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When I sleep really, really well, I'm naturally turning to veggies, proteins, healthier foods, because I don't need that extra energy from food.
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Now, when I sleep well, I also have energy to want to work out.
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And then when I go and work out and I'm eating well, I now feel better at the end of the day.
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And then I naturally feel tired.
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I'm really lucky.
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I don't snooze.
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I don't struggle to get out of bed in the morning.
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But if you are someone who struggles to do that, this is one of my favorite hacks.
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Record an alarm with your voice.
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Because, see, when you wake up in the morning, the first thing you hear in your mind is your voice
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that says go back to bed you're tired give yourself some more time
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so you've got a voice in your head that's talking to you anyway record an alarm clock
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so that when it goes off it's the opposite it's the voice
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that says i can't wait for today i'm grateful for today
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i'm excited for what i've got coming up today whatever it is
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that you want to program your mind to think of first
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thing in the morning instead of i'm tired go back to bed snooze
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i promise you it'll work give it a go i generally wake up without an alarm
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and I'll sleep between seven to eight hours any given night
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but if I have a really important meeting
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or something I can't miss then I will set an alarm as the latest backup I can wake up
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but I'm usually up well before that.
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My first thought of the day is be where your feet are.
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Everything is competing for my attention and
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so we're never where our feet are we are where our mind is and our mind is rarely present in the moment.
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I then brush my teeth.
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I I really hope everyone knows I brush my teeth.
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We're not going to show you everything.
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And I get into my morning meditation.
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I'll often start by just getting outdoors to just get some air and some light.
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When I lived as a monk, we practiced Surya Namaskar, which translates in English to sun salutations.
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It's the honoring of the sun.
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And so that practice of kickstarting this occasion rhythm has existed for hundreds of years now, if not more.
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Getting some fresh air, getting sunlight first thing in the morning is a beautiful way of really feeling like my day's beginning.
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I meditate for 90 minutes a day.
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It's broken down into breathwork, visualization and mantra.
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For me, breathing in the morning is a beautiful way to calm the body and calm the mind.
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I find visualization is a great way of rehearsing the day, especially if I have a big podcast.
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If I have an amazing guest coming on the show and I'm feeling a little nervous and anxious about it, I want to visualize meeting them.
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I want to visualize being present with them in the conversation.
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I'm not visualizing a perfect result.
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I'm visualizing the process and the practice of being present.
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And then finally, mantra.
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This is the repetition of sacred sound.
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This is the primary form of meditation in the East.
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And it's usually practiced on beads where you repeat the mantra on each bead.
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The mantra gives you a place to focus your attention and your senses are engaged.
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So you're touching the beads, you're hearing the sound, you're speaking the mantra.
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You might even light some incense so you have a beautiful scent.
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And so the best types of meditations engage all your senses.
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I still find it hard.
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I've been meditating for 90 to 120 minutes for 20 years now and it has got easier.
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But at the same time, it's still hard.
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There are still days when I am ready to get up after 17 minutes.
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And that's why breaking it up has become a really beautiful way of keeping that practice.
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Now, if you've never meditated before or you're new to meditation, please do not try and do 90 minutes to 120 minutes.
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Do not try this at home.
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It will ruin your experience of meditation.
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When I started and I was first trained in meditation, I started at 7 to 10 minutes,
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which I believe is the sweet spot the goal of meditation is not to have an empty mind
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which is often the misconception i think it's
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pretty much impossible to have an empty mind what it is to have one pointed attention
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this usually takes me up to 8am which is
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when i start my workout
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when i'm in la i'm doing strength training i do two days of push days two days of pull days
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and one day of a leg day today i was at prevail
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which is my friend ricky's gym everyone there's wonderful they're great energy and they're there to sweat.
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Workout number one was dips, single arm chest presses, ab roll outs.
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10. Good job.
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I remember when you did it.
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Cool.
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The second part of my workout was we did an incline barbell bench press, a cable tricep overhead extension, and then we did weighted V -ups.
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And then the third part of my workout, we did the weighted chain side planks.
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This is painful.
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It is so rough.
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Woo!
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And then we did 15 push -ups.
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Lock this one, lock it up, lock it up.
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Let's go.
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That's a chest, triceps and abs day.
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I used to believe that I could only work out when I had energy, and I realized it wasn't the case.
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Working out gave me more energy.
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It's why when I'm on the road, I sometimes end up eating more pizzas, fries, burgers, whatever else it may be, because I'm not working out,
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I'm feeling tired, I'm wanting energy, and then I'm turning towards those sources.
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So if it's midnight in London, I'm ordering a margarita pizza and fries and then regretting it the next day.
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Yeah, that's happened a few times.
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And in New York as well, I think, actually.
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That happens in New York.
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So we just got back from the gym.
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I showered up and now I'm about to walk you through my skincare routine.
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So we're going to start with a quick face rinse.
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And then now we've got Dr. Dennis Gross.
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This is a cleanser.
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I absolutely love this cleanser.
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You can lather it on.
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And then now, vitamin C serum.
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This is the thing that I think is actually giving me a really nice glow.
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I feel like a little baby when I do this to myself.
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And then this is the secret formula.
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Shout out to Haley Bieber, Rode.
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This Rode milk is unbelievable.
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So to finish it off, sunscreen, so important when you live in LA when I first moved here,
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I didn't realize just how much sun exposure there was.
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There we go.
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Oh, wait, and some lip balm.
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This is Lucas Papua's ointment, whatever that is.
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It's papaya, I think.
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All right, now I need to do my hair, so get out of it.
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So breakfast was something I struggled with for a very, very long time.
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I'd either end up feeling sluggish or bloated.
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I found out a few years ago through an allergy test
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that I have a slight allergy to oats
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and for a long time i was eating oatmeal in the morning
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and i would end up feeling bloated after
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that i then turned to protein shakes and sometimes i'd feel bloated after
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that i finally actually created my own protein shake with joe
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and the juice it's called the muscle up and i will have
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that every morning this has got double plant protein
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it's got some date puree for the perfect amount of sweetness got creatine in it
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and it's almond milk and ice and so that's it simple ingredients.
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This is my morning breakfast straight after working out and it tastes amazing.
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And I also get my turmeric shot and ginger shot.
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When you're Indian, turmeric and ginger are like staples in the kitchen and my mum's always on my case saying, have you had your turmeric today?
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Have you had your ginger today?
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But this is the turmeric.
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It's anti -inflammatory, great for digestion and ginger's the same.
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Keeps me, ginger's always made me feel like I've got a strong immunity when I'm taking a ginger shot every day.
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There we go.
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And before I start my work day, I'm going to have my Bio -Optimizer's Magnesium Breakthrough.
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This is incredible for sleep, it's incredible for healthy stress recovery, it supports muscle function,
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it's also really really helped the fact that I don't get bloated
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and I don't have to take like 20 pills a day to get what I need.
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This is incredible.
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I started to realize that I really sought connection in the morning.
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I really sought this desire to want to feel camaraderie, belonging and love in the morning
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And I find that connecting with some of my best friends can be one of my favorite ways to do that.
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And I think for me, it's become a non -negotiable to want to talk to my best mates two or three times a week.
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It's allowed me to feel really connected to my friends that I grew up around,
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especially since we all live in different time zones now and my life has changed drastically.
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Oh, what's up, Jesse?
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What's up?
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It's good to see you, man.
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Congrats.
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And so that's a really nice way of feeling grounded, feeling connected, feeling seen, heard and understood.
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and I find that makes me feel really confident throughout the rest of the day
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and it makes me feel like I'm not.
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catching up with my friends, but that they're actually living life with me.
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And that's my morning routine.
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I focus on meditation, exercise, diet, and sleep.
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That's meds.
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I think what we forget is that our days are full of so much unpredictability and uncertainty.
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My morning is pretty much the only thing I actually have control over.
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So if I can set myself up for a strong foundation, then I'm ready to take on the day no matter what may come.
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I hope you have an awesome day.
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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้
บทเรียนฝึกพูดนี้ใช้วิดีโอ “Jay Shetty's Morning Routine” เป็นสื่อ คำที่ถูกพูดซ้ำบ่อยที่สุด: sleep, meditation, feeling, energy วิดีโอนี้มี 173 ประโยค และ 1972 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 10:40 ผู้พูดพูดเร็ว ประมาณ 185 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก มีเพียง 80% ของคำที่อยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ คำศัพท์จึงค่อนข้างยาก
คำศัพท์สำคัญในวิดีโอนี้
คำที่ควรเรียนรู้ 15 คำจากวิดีโอ พร้อมคำอ่านและความหมาย:
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| mantra คำนาม | /ˈmɑn.tɹə/ | มนตร์ |
| ginger คำนาม | /ˈd͡ʒɪnd͡ʒɚ/ | ขิง |
| connect คำกริยา | /kəˈnɛkt/ | เชื่อม, ต่อ |
| muscle คำนาม | /ˈmʌs.əl/ | กล้ามเนื้อ, กล้าม |
| pizza คำนาม | /ˈpi.tsə/ | พิซซ่า |
| shake คำกริยา | /ˈʃeɪk/ | เขย่า |
| brush คำนาม | /bɹʌʃ/ | แปรง |
| fry คำกริยา | /fɹaɪ/ | ทอด |
| allergy คำนาม | /ˈæl.əɹ.d͡ʒi/ | ภูมิแพ้ |
| formula คำนาม | /ˈfɔː.mjʊ.lə/ | สูตร |
| solve คำกริยา | /sɒlv/ | แก้, แก้ไข |
| congratulations | /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/ | ยินดีด้วย |
| bench คำนาม | /ˈbɛnt͡ʃ/ | ม้า, ม้านั่ง |
| compete คำกริยา | /kəmˈpiːt/ | แข่ง, แข่งขัน |
| occasion คำนาม | /əˈkeɪ̯ʒən/ | โอกาส |
กริยาวลีที่คุณจะได้ยิน
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| wake up คำกริยา | /ˌweɪk ˈʌp/ | ตื่น, ตื่นนอน |
| get up คำกริยา | ลุก |
ประโยคที่ควรฝึกพูดซ้ำ
ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:
- It's the part of the day you control.
- We're not going to show you everything.
- I'm not visualizing a perfect result.
- I'd either end up feeling sluggish or bloated.
- Have you had your ginger today?
การออกเสียงที่ควรระวัง
ผู้พูดใช้รูปย่อและรูปลดเสียง 63 ครั้ง เช่น I'm, don't, you're ให้พูดแบบสั้นตามที่ได้ยิน
- เสียง “th”: breathe /bɹiːð/, rhythm /ˈɹɪð.əm/, lather /ˈlæð.ɚ/
- เสียง “sh” และ “zh”: meditation /mɛdɪˈteɪʃn̩/, shake /ˈʃeɪk/, brush /bɹʌʃ/, extension /ɪkˈstɛnʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
- คำยาว — ลงเสียงหนักให้ถูกพยางค์: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/, unbelievable /ˌʌnbɪˈliːvəbl̩/, uncertainty /ʌnˈsɜːtənti/, immunity /ɪˈmjuːnəti/
เสียงที่คนไทยมักออกเสียงยาก:
- เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: muscle /ˈmʌs.əl/, engage /ɪnˈɡeɪd͡ʒ/, brush /bɹʌʃ/, solve /sɒlv/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/
- /v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: solve /sɒlv/, unbelievable /ˌʌnbɪˈliːvəbl̩/, vitamin /ˈvɪt.ə.mɪn/, overhead /ˈəʊvəˌhɛd/, prevail /pɹɪˈveɪl/
- /z/ — เสียงก้อง ไม่ใช่ /s/: congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/, translate /tɹænzˈleɪt/, visualize /ˈvɪʒuəˌlaɪz/, snooze /snuz/, visualization /ˌvɪʒ.ʊ.ə.laɪˈzeɪ.ʃən/
วิธีฝึกกับวิดีโอนี้
- ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
- เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
- อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง mantra, ginger, connect เป็นพิเศษ
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ