Shadowing Practice: How To Meditate For Beginners - A Definitive Guide - Learn English Speaking with Video
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Today we're going to talk about exactly how to meditate.
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I'm going to go over everything from where to meditate,
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what you should do with your body,
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what you should do with your mind,
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and even how long you should do it for,
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so you can start reaping some of these benefits.
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All of the information I'm giving you today is taken from a book
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that is recommended by just about every meditation forum on the internet,
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Mindfulness in Plain English.
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Where should I meditate?
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Technically, you can meditate anywhere you like because it is an exercise for the mind.
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You can meditate sitting in a chair,
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sitting on the floor, and even laying in bed.
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However, there is an optimal way to meditate.
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It's best to avoid meditating in bed because you tend to fall asleep.
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Meditating on the floor with your back straight up is actually considered to be the most formal and beneficial way to meditate.
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And this is because it keeps you wide awake and allows you to sit for long periods of time.
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What do I do with my body?
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The first thing you want to keep in mind when meditating is your feet.
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A lot of well-seasoned meditators will preach about how your feet need to be on top of each other.
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However, for the majority of people who are beginners,
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it's perfectly fine to have them criss-crossed on top of each other like a pretzel.
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Your arms are resting on your thighs,
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your hands rest on top of each other and form a cup shape.
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Your thumbs can touch, it's up to you.
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What's important is that your arms feel relaxed.
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Your back is straight and your head is completely level.
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Your head is not tilted upwards or downwards, just forward in terms of what to do with your eyes.
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You have an option of meditating with your eyes open or with your eyes closed.
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However, for most beginners, I would recommend you to meditate with your eyes closed as it's easier to focus.
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If you do choose to meditate with your eyes open,
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do not focus your eyes on an object in front of you.
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Instead, look into the distance.
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How long should I meditate for?
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Now, before you start your meditation session,
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you'll want to set an alarm.
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This is because time tends to feel a lot slower when you first start meditating.
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So setting an alarm helps prevent a constant need to wonder about how much time is left in the session.
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For first time meditators, I'd recommend you start with just 5 minutes on the clock.
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As you make meditation into a daily practice and get more used to sitting in the meditative position,
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for long periods of time,
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you can increase the time.
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Most people recommend meditating between 10 to 20 minutes.
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What to do during meditation?
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Here's where it gets tricky.
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Now there are many different forms of meditation.
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Some focus on the things around you,
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some involve reciting words in your mind.
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The one you'll be learning today is one of the most commonly taught forms of meditation and it's called Mindfulness Breathing Meditation.
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It's very easy to learn and it's considered to be just as powerful and insightful as any other form of meditation.
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The focus of breathing meditation is,
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well, you guessed it, on your breath.
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First, you want to make sure that you're breathing through your nose.
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Then all you have to do is focus all of your attention on your breath.
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Observe the way the air feels as it flows through your nostrils.
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Observe the way your breath transitions from inhale to exhale.
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Observe that little pause between those two actions.
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Observe every single aspect about the way it feels.
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Do not judge it.
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Do not criticize it.
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Simply observe.
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What you'll quickly notice is that thoughts will start appearing in your mind and will distract you from this simple, simple task.
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Oh, what should I cook for dinner?
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Hmm, maybe I should order takeout instead.
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Wait, I'm trying to lose weight, so I shouldn't.
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Or should I?
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When you notice your mind wandering like this,
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simply pull the focus back to the breath.
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This is how you train your mindfulness muscle.
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Now, most people who meditate for the first time will find
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it extremely hard to focus on just the breath for even a couple of seconds.
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They'll find themselves lost in thought quite often.
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This is totally normal, so don't criticize yourself if it happens,
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which it probably will.
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All you have to do is simply bring your attention back to your breathing.
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A good trick
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that I personally use to quickly bring my focus back is
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to focus all of my attention on the little bridge between inhale and exhale.
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That little pause where your body transitions during its act of breathing.
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While meditating, try as hard as possible to avoid moving.
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Itches and urges to fidget will arise throughout your meditation session.
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This is normal.
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This is to be expected.
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Simply bring your focus back to your breath and the feeling will eventually go away.
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And that's all there is to it.
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It's a very simple exercise.
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What's important to note is how often you work on it
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and how much time you put into it by making it a habit.
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You'll notice that you'll be able to have your entire focus on your breath for longer and longer periods of time.
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Think of this as your mindfulness muscle getting stronger and stronger.
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How often should I meditate?
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In order to really start seeing the benefits of meditation,
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you should meditate on a daily basis.
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My routine is 10 minutes a day every single day when I wake up.
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Some people like to do it twice a day like Arnold Schwarzenegger who does it 20 minutes a day
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when he wakes up and 20 minutes right before he goes to bed goes to bed,
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as long as you make it into a daily habit that is the most important factor.
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When will I start seeing the benefits?
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Well first of all you have to be doing it on a daily basis.
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The length of each session also plays a part on how fast you see the benefits,
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but ultimately it's hard to say because it really does differ from person to person.
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Certain people are less mindful in general due to the way they were brought up,
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so it'll take them a little bit longer to start seeing the benefits.
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In my personal experience it took me about a month of meditating every single day before I noticed any benefit myself.
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I found myself in a better mood overall and was less likely to get consumed by certain negative emotions.
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As I continued the practice,
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I noticed more and more benefits along the line.
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And that's it guys.
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Meditation is very simple.
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It's just the act of making it into a daily habit that is hard.
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If you guys have any more questions,
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leave them in the comments below and I'll try to answer as many of them as possible.
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Also, I'm planning on doing more Q&A videos in the future.
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If you want to be featured or if you have something very urgent to ask me.
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Send me a letter to the PO Box listed below and I'll pick the best ones to make a video about.
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Bu dersin kelimeleri ve konuşma notları
Bu B1 seviyesindeki konuşma dersi “How To Meditate For Beginners - A Definitive Guide” videosuna dayanıyor. En çok tekrarlanan kelimeler: meditate, meditation, focus, meditating, breath. Bu videoda gölgeleme çalışması için 115 cümle ve 1237 kelime var. Konuşma bölümü 5:53 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 210 kelime; bu yüzden birbirine bağlanan ve zayıflayan sesler duyacaksınız. Kelimelerin %86’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| meditate fiil | /ˈmɛ.dɪˌteɪt/ | meditasyon yapmak |
| breathe fiil | /bɹiːð/ | nefes alıp vermek, solumak |
| habit isim | /ˈhæb.ɪt/ | alışkanlık, adet |
| exhale fiil | /ˌɛksˈheɪ̯l/ | nefes vermek |
| beginner isim | /bəˈɡɪnɚ/ | acemi, çaylak |
| criticize fiil | /ˈkɹɪtɪsaɪz/ | eleştirmek, tenkit etmek |
| pause isim | /pɔːz/ | mola, teneffüs |
| nostril isim | /ˈnɒs.tɹɪl/ | burun deliği |
| pretzel isim | /ˈpɹɛt.səl/ | tuzlu simit, pretzel |
| wander fiil | /ˈwɑndɚ/ | gezinmek |
| litter isim | /ˈlɪt.ɚ/ | altlık |
| distract fiil | /dɪˈstɹækt/ | dikkati dağıtmak |
| thigh isim | /θaɪ/ | uyluk, but |
| consume fiil | /kənˈsum/ | kullanmak, harcamak |
| arise fiil | /əˈɹaɪz/ | kalkmak |
Duyacağınız deyimsel fiiller
| Kelime | Telaffuz | Anlam |
|---|---|---|
| wake up fiil | /ˌweɪk ˈʌp/ | uyanmak |
Tekrar etmeye değer cümleler
Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:
- Where should I meditate?
- What do I do with my body?
- How long should I meditate for?
- How often should I meditate?
- When will I start seeing the benefits?
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 | is taken · is recommended · is actually considered |
| İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi | people who are · people who meditate |
| “should” ile tavsiye should + fiil — yapılması iyi olanı söylemek | should do · should I meditate · should I cook |
| Fiil + -ing enjoy, keep, stop… + -ing — ardından -ing biçimi gelen fiiller | start reaping · avoid meditating · start meditating |
Dikkat edilecek telaffuzlar
Konuşmacı you'll, I'm, I'll gibi kısaltılmış biçimleri 18 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “th” sesleri: breathe /bɹiːð/, thigh /θaɪ/, thumb /ˈθʌm/
- “sh” ve “zh” sesleri: meditation /mɛdɪˈteɪʃn̩/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, emotion /ɪˈməʊ.ʃən/
- Uzun kelimeler — vurguyu doğru yere koyun: meditative /ˈmɛdɪˌteɪtɪv/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, technically /ˈtɛk.nɪˌkəl.i/
Türkçe konuşanların zorlandığı sesler:
- /w/ — dudaklar yuvarlak, /v/ değil: downwards /ˈdaʊnwɚdz/, wander /ˈwɑndɚ/, upwards /ˈʌpwɚdz/, awake /əˈweɪk/
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: breathe /bɹiːð/, criticize /ˈkɹɪtɪsaɪz/, pretzel /ˈpɹɛt.səl/, preach /pɹit͡ʃ/, tricky /ˈtɹɪk.i/
- /æ/ — “e”den daha açık: habit /ˈhæb.ɪt/, distract /dɪˈstɹækt/, relax /ɹɪˈlæks/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; meditate, breathe, habit 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.