跟讀練習: How to Calm the Voice Inside | Eckhart Tolle Teachings - 通過影片學習英語口語
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But what has happened through the gradual evolution of thinking is that now humans tend to overthink.
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There is a lot of not only unnecessary thinking that generates unnecessary
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and in many cases non-existent problems such as when you lie awake at night in bed and start worrying.
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It generates a lot of unnecessary unhappiness.
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So people don't realize that a significant part of
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the unhappiness in their lives is actually generated by unnecessary negative
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often destructive mind activity and they don't even know it.
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Mindfulness is first of all
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discovering the simple fact that there is a voice in your head
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that continuously comments on your life or on what's happening around you.
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It's the self-talk and everybody knows what the self-talk is in that you talk to yourself.
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Sometimes you talk to yourself in the first person, some people talk to themselves in the second person, you.
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So you can get annoyed with yourself and then you say, you shouldn't have done that.
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And then you have another thought that says, yes, but I couldn't help it.
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And you might even get a third voice come in, whatever it says to this, why can't I get out of my self-talk?
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That's self-talk too.
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But it's an amazing first thing what I call the first awakening,
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spiritual awakening, is something very basic and something very simple.
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It's a discovery that there is a voice in your head that always talks to you, mostly silently.
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if it talks out aloud then you're continuously
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and there's nobody around then you are considered insane but
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and that's only if it's loud but most people have
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that inside their heads and they are not considered insane it's considered normal
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but there's not such a big difference between the two
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and sometimes when you
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when you listen to them there might be a man walking in the street muttering
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and you say oh he's really insane but it might be
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that you are doing the same
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but it's just not out allowed it's in your head why didn't i should have said
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that why didn't i say
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that next time he does it i'm not exactly know what i'm going to reply
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and it goes on and on or you lie awake at night and start worrying,
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you wake up and oh my god, what's going to happen?
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What if that doesn't work?
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And then that goes wrong?
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And what if he does that and all?
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And then you go into it.
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You get drawn one thought leads to another thought and another thought.
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Oh my God.
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And then the body cannot distinguish between an actual reality,
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an event that's happening in the real life and what your mind is saying.
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So when you have fearful thoughts, the body reacts to every fearful thought,
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but the and that's an emotion, the body reacts with an emotion, the emotion you feel in your body.
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The body cannot distinguish between an actual event and a thought.
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So when you think fearful thoughts, the emotions you feel are the emotions that are saying I am in danger.
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There is an actual danger here.
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So you feel the emotion of fear, anxiety.
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You might feel agitated and it's not only not pleasant
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if you indulge in that kind of useless dysfunctional destructive thinking
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year after year after year it has its effect on the body and it decreases the ability of the body to
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have the energy to fight disease.
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Even mainstream medicine is discovering the connection between your state of mind and your state of health.
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And so gradually we are seeing in the past they denied it completely, they only looked at your body and not only that,
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they didn't just look at the totality of the body, even within the body, they just looked at one particular symptom, what's wrong with that particular organ.
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And you have, of course, in mainstream medicine you have specialists.
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I'm a specialist for the liver, a specialist for this and this and that.
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Not only not taking into account the totality of the body
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but more importantly not taking into account the totality of the person which includes the physical body and the mind.
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So it's vitally important to discover first of all that there is a voice in your head
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that indulges in self-talk most of the time and for many people interestingly enough
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that self-talk for many people is not always negative
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but for many people there's it it is more negative than positive a good event
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that happened yesterday a nice you might have gone to a nice reunion
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or you went out into nature and you witnessed a beautiful sunset.
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Okay, you can remember it today and think that was a beautiful sunset or we had a nice talk yesterday.
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But you can't do that much thinking about a nice event.
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But the mind, when there's something negative that happens yesterday, somebody offended you or didn't give you the attention that you needed,
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that you you want it from him, then you can start thinking of how, oh my God, what he did.
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He's really.. next time he just said, I'm going to say that, or he's really sure.
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Why doesn't he.. you can go on for a long time dwelling on something negative much longer than dwelling on something positive.
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So seemingly a negative event is much more food for useless mind activity than a positive event.
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And this is why for many people a significant percentage of their mind activity is negative.
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For some people it is almost 100% negative, but it is unlikely that these people would get a job in this company.
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And I mean that because your predominant state of consciousness,
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your predominant mental emotional state, there's a certain correlation between who you associate with,
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where you find yourself, and even what kind of things happen to you.
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is a correlation which is not always immediately recognizable
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but there is a correlation between one's a person's predominant mental emotional state and who they are with who their friends are
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what where they work and even what happens to them so
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if you are if you are in a very negative state a long time, you tend to attract also negative events,
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but you can only have to find that out for yourself.
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I'm not saying believe me.
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I know it from my own life because when I first discovered this, I was still very young,
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I discovered that there is a correlation between my mind activity and what happens to me,
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I found a book and that somebody, several books that somebody left with us when I was 17
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and there for the first time I read about a person's mind
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and I suddenly realized my mind was predominantly negative
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because I was a very unhappy child and
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so my childhood was not pleasant and
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so the initial conditioning of my life was that my mind was continuously commenting and saying
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how bad my life was and whenever something bad happened to me i had a phrase
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that would occur again in my mind
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that of course bad things always happen to you don't they
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they're bound to happen to you it always happens to you
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so i was talking to myself and saying that bad things would always happened to me and they did.
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So you can discover first the spiritual awakening is to discover
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that there is continuous mind activity and for some people it's the discovery
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that a significant part of their mind activity is negative.
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But the vital thing is to discover
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that there is this continuous talk in my head
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which is called norm is considered the normal human state
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and of course you cannot abolish thinking of course there will be thinking
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but the question is is there an awareness behind the thinking
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if and if you can become aware that you are indulging
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or caught up in in that useless mind activity and you suddenly become aware of perhaps certain repetitive thoughts
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that tend to re-occur in your mind again and again.
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You might see it in others too, eat more easily in others.
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When you go for your Thanksgiving dinner, I think is it next week, you will meet your family members or relatives
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and some of you may realize you already know what they are going to say this year
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because it's the same thing they said last year and five years
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and ten years ago and if they have negative judgments about you
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or somebody else then it's the same thing you will hear again next week
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when you go to them so it's it's easier to see how others are caught up in repetitive thought forms,
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not as easy to see it in oneself.
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This is why there's a saying that self-knowledge is the most difficult knowledge.
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It's easier to see others.
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But if you can discover, even in the midst, perhaps, in the moment of a certain thought appearing in your mind,
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realizing, oh, that thought is, I've had this thought for years, it comes again and again and again.
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And so there is an observing presence, and from there you get, and that observing presence isn't a thought,
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it's just the ability to realize that there is a voice in your head and that there are thoughts.
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And you realize that some of those thoughts are negative,
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And many of those thoughts actually are not only unnecessary but make your life very difficult, such as worry.
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So most people live with what I call a cluttered mind.
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A cluttered mind means
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they are completely unaware that there's a continuous stream of mental commentary
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that it goes and wherever they meet somebody and immediately certain judgments form
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and everything they feel they need to immediately adopt a position
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towards it immediately i'm against it i just i I like that.
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So immediately adapt a mental position and being identified with one's mental position, which is a thought.
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So if you discover within yourself that a lot of the time you are in a state of lack, of insufficiency, of not enough,
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and you feel that the answer to the remedy is to be active in this world
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and achieve and do as much as possible, then you'll probably find that ultimately that is not the answer to your state of lack.
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In order to transcend, to go beyond your state of lack, of neediness, of not enough,
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spiritual practice and spiritual realization is necessary.
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Focus on the realization of being.
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It's only there that you can go beyond that state of Blackridge's ego,
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go within and discover who or what you are beyond the person.
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Thank you.
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現實場景：內心聲音的困擾
影片中描述了一個普遍現象：人們在深夜躺在床上時，腦海裡會不斷湧現各種擔憂，比如“如果那件事搞砸了怎麼辦？”“我當時應該那樣說的”。這種內心的自我對話（self-talk）不僅會製造不必要的焦慮，還會讓身體產生真實的應激反應。這一場景貼近生活，非常適合用來練習英語表達，尤其是描述心理活動和情緒反應的語句。
實用表達與搭配
- overthink：過度思考。例如：“Humans tend to overthink, which leads to unhappiness.”（人類容易過度思考，從而導致不快樂。）
- generate unnecessary problems：製造不必要的問題。可用於描述負面思維的影響，如“Negative self-talk generates unnecessary problems.”（消極的自我對話會製造不必要的問題。）
- lie awake at night：深夜輾轉反側。這一短語生動描繪失眠狀態，適合雅思口語練習中描述生活壓力，如“I often lie awake at night worrying about my exams.”（我經常因為擔心考試而深夜睡不著。）
- react to：對……作出反應。用於說明身體或情緒的反應，如“The body reacts to fearful thoughts with anxiety.”（身體會對恐懼的想法作出焦慮的反應。）
- indulge in：沉溺於。可表達對負面思維的沉迷，如“Don't indulge in dysfunctional thinking.”（不要沉溺於 dysfunctional 的思維中。）
影子跟讀挑戰：模仿語氣與節奏
想要提高英語發音和口語流暢度，影子跟讀（shadow speak）是非常有效的方法。現在就來完成這個任務：找到影片中“you lie awake at night and start worrying, you wake up and oh my god, what's going to happen? What if that doesn't work?”這一段，先聽3遍，注意說話人的語氣（焦慮、急促）和節奏（停頓位置）。然後立即跟讀，儘量同步說出每個單詞，模仿其語調變化。重複5次後，錄製自己的跟讀音訊，對比原影片，檢查是否抓住了情感表達。堅持每天練習10分鐘，不僅能提升雅思口語練習的效果，還能培養對英語語音的敏感度。
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 | is actually generated · are considered · are not considered |
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | has happened · I've had |
| 定語從句 who / which + 從句 — 補充說明人或事物 | correlation which is · position, which is |
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。