Shadowing Practice: 10-Minute Guided Meditation: Self-Love | SELF - Learn English Speaking with Video
Ders oluşturuluyor...
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Hi and welcome.
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My name is Manoj.
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I'm a meditation teacher and co-founder of Open.
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And welcome to today's meditation practice.
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What we're actually going to do is we're trying to generate feelings of kindness, acceptance, warmth and tenderness for ourself.
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And this is a very ancient practice.
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It's a 2,500 year old practice often referred to as metta meditation.
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So I'll invite you to settle into a comfortable position.
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You can lay down if you wish if that's most comfortable for you.
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You can even do this standing up if that feels good.
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But I love to do this seated.
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And as you sit, you may wish to lengthen your spine so it's upright and alert without being rigid or forced.
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You can place both your palms down on top of your thighs, or you can place them on top of each other and
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when you're ready let's take a deep breath in together in through the nose out through the mouth breathing in deeply
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and then as you open your mouth relax your shoulders Begin to just settle into your meditation today.
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You don't have to control your breathing.
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You don't have to force your mind to be quiet.
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Just take a moment as you settle into your practice to just notice that you have a body.
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This awareness of our body can allow us to feel more present with it.
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Notice any sounds that are around you.
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You don't have to wonder what they are or why they're here.
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Just notice that sounds come and go.
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And begin to notice your heart.
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And take a moment to remember that you have a heart.
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And that heart is breathing.
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And that heart is feeling.
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As you keep your awareness here, I'm going to invite you to begin to visualize an image of yourself.
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You can visualize yourself as you are right now.
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Or if it's helpful, you visualize yourself as a child.
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As you visualize yourself, mentally repeat these phrases. May I be happy.
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And as you repeat that phrase in your mind, see if you can bring to mind a time when you were happy.
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It's not important who was there or what happened.
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But really recollect the feeling of being happy.
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And then mentally keep repeating that phrase. May I be happy.
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And then repeat the phrase, may I be safe.
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And as you mentally repeat this phrase, remember a time when you felt safe
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and again the occasion of the people
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that were around you aren't as important as the feeling of safety may I be safe
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As you repeat this phrase, notice how it feels in your body.
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intention creating the feeling
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and offer yourself the phrase may I be healthy and this is your heartfelt wish
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to be healthy in the mind and healthy in the body.
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And you can bring to mind a time when you felt that way.
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And then repeat the phrase, may I live with ease.
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Remember a time when you lived with ease.
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Notice how this feels in your body.
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Thank you.
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As you systematically and mentally repeat these phrases, notice what is being felt in your body.
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And often this feeling that we are feeling is called Metta, loving kindness.
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It's an acceptance, it's a warm heartedness and it's a tenderness for ourselves.
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See if you can sink into that feeling for a few more moments.
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Thank you.
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And when you're ready, you can let go of this technique.
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And just notice how your body feels.
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and perhaps make an intention to take with you into the rest of your day
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the same quality of metta of loving kindness for ourself when you're ready you can very gently begin to open your eyes
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thank you for joining me today i'll see you again next time
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Bu dersin kelimeleri ve konuşma notları
Bu B1 seviyesindeki konuşma dersi “10-Minute Guided Meditation: Self-Love” videosuna dayanıyor. En çok tekrarlanan kelimeler: phrase, notice, feeling, repeat, visualize. Bu videoda gölgeleme çalışması için 57 cümle ve 638 kelime var. Konuşma bölümü 9:12 sürüyor. Konuşmacı yavaş konuşuyor, dakikada yaklaşık 69 kelime; her sesi taklit etmek için zamanınız var. Kelimelerin %84’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 13 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| phrase isim | /ˈfɹeɪ̯z/ | deyim, tabir |
| visualize fiil | /ˈvɪʒuəˌlaɪz/ | tasavvur etmek |
| mentally zarf | /ˈmɛntəli/ | aklen |
| breathe fiil | /bɹiːð/ | nefes alıp vermek, solumak |
| kindness isim | /ˈkaɪnd.nəs/ | incelik, kibarlık |
| acceptance isim | /əkˈsɛp.təns/ | kabul |
| invite fiil | /ɪnˈvaɪt/ | davet etmek, çağırmak |
| thigh isim | /θaɪ/ | uyluk, but |
| rigid sıfat | /ˈɹɪd͡ʒ.ɪd/ | katı, sert |
| warmth isim | /wɔɹmθ/ | sıcaklık, sıcaklıklar |
| spine isim | /spaɪn/ | omurga |
| sink fiil | /ˈsɪŋk/ | batmak |
| palm isim | /pɑm/ | aya, avuç içi |
Duyacağınız deyimsel fiiller
| Kelime | Anlam |
|---|---|
| lie down fiil | yatmak |
| stand up fiil | satmak |
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | being felt · is called |
| Present continuous am/is/are + -ing — şu anda ya da bu sıralar olan bir şey | we're trying · is breathing · is being |
| Zorunluluk: must / have to / need to bir şeyin gerekli olduğunu söylemek | have to control · have to force · have to wonder |
| “going to” ile gelecek be going to + fiil — bir plan ya da olacağı belli olan bir şey | we're actually going to do · I'm going to invite |
Dikkat edilecek telaffuzlar
Konuşmacı don't, you're, I'll gibi kısaltılmış biçimleri 14 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: breathe /bɹiːð/, lengthen /ˈlɛŋθən/, thigh /θaɪ/, warmth /wɔɹmθ/
- “sh” ve “zh” sesleri: visualize /ˈvɪʒuəˌlaɪz/, meditation /mɛdɪˈteɪʃn̩/
Türkçe konuşanların zorlandığı sesler:
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: phrase /ˈfɹeɪ̯z/, breathe /bɹiːð/, spine /spaɪn/
- /æ/ — “e”den daha açık: systematically /ˌsɪs.təˈmæt.ɪ.kli/, relax /ɹɪˈlæks/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- Normal hızda cümle cümle tekrar edin; ritminiz konuşmacıyla aynı olana kadar her cümleyi yineleyin.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; phrase, visualize, mentally gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.