跟讀練習: 10-Minute Guided Meditation: Self-Love | SELF - 通過影片學習英語口語
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57 句
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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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為什麼用這個影片練習英語口語？
想要提升英語口語練習效果，尤其是雅思口語練習，選對素材很關鍵！這個冥想影片語速適中、用詞親切，非常適合用shadowing（影子跟讀法）訓練。影片中關於自我關懷的表達貼近生活，既能積累實用句型，又能在跟讀中培養自然的語調。每天10分鐘，不僅能提升口語流暢度，還能順便放鬆身心，可謂一舉兩得。
語境中的語法與表達
- 祈使句的溫柔用法：“I'll invite you to settle into a comfortable position” 用“invite”代替生硬的“let”，讓指令更親切。練習時注意語氣的舒緩，這在日常交流和雅思口語中都很加分。
- 現在分詞作狀語：“Breathing in deeply and then as you open your mouth, relax your shoulders” 中“breathing”引導伴隨狀語，使句子更簡潔。跟讀時體會分詞與主句的銜接，提升句子複雜度。
- 情感表達句型：“May I be happy” 這類祝福語結構簡單但情感真摯，可擴充套件為“May you be safe”等，適用於各種交際場景。
發音難點解析
影片中部分單詞的發音需要注意：tenderness（溫柔）的尾音“ness”要輕讀，避免發成“nes”；visualize（想像）的重音在第二個音節，不要讀錯。此外， speaker 的英式口音中“r”音不捲舌，比如“practice”，跟讀時要注意模仿這種自然的發音習慣。通過看影片學英語，結合影子跟讀法，能快速糾正發音誤區。
利用這個影片進行shadowing練習，每天堅持，你會發現口語越來越流利，表達也更有感染力。趕緊開啟影片，開始今天的練習吧！
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | being felt · is called |
| 現在進行時 am/is/are + -ing — 此刻或近期正在發生的事 | we're trying · is breathing · is being |
| 義務：must / have to / need to 表示某事是必要的 | have to control · have to force · have to wonder |
| “going to” 表將來 be going to + 動詞 — 計劃或明顯即將發生的事 | we're actually going to do · I'm going to invite |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。