跟讀練習: How To Meditate For Beginners - A Definitive Guide - 通過影片學習英語口語

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Today we're going to talk about exactly how to meditate.

I'm going to go over everything from where to meditate,

what you should do with your body,

what you should do with your mind,

and even how long you should do it for,

so you can start reaping some of these benefits.

All of the information I'm giving you today is taken from a book

that is recommended by just about every meditation forum on the internet,

Mindfulness in Plain English.

Where should I meditate?

Technically, you can meditate anywhere you like because it is an exercise for the mind.

You can meditate sitting in a chair,

sitting on the floor, and even laying in bed.

However, there is an optimal way to meditate.

It's best to avoid meditating in bed because you tend to fall asleep.

Meditating on the floor with your back straight up is actually considered to be the most formal and beneficial way to meditate.

And this is because it keeps you wide awake and allows you to sit for long periods of time.

What do I do with my body?

The first thing you want to keep in mind when meditating is your feet.

A lot of well-seasoned meditators will preach about how your feet need to be on top of each other.

However, for the majority of people who are beginners,

it's perfectly fine to have them criss-crossed on top of each other like a pretzel.

Your arms are resting on your thighs,

your hands rest on top of each other and form a cup shape.

Your thumbs can touch, it's up to you.

What's important is that your arms feel relaxed.

Your back is straight and your head is completely level.

Your head is not tilted upwards or downwards, just forward in terms of what to do with your eyes.

You have an option of meditating with your eyes open or with your eyes closed.

However, for most beginners, I would recommend you to meditate with your eyes closed as it's easier to focus.

If you do choose to meditate with your eyes open,

do not focus your eyes on an object in front of you.

Instead, look into the distance.

How long should I meditate for?

Now, before you start your meditation session,

you'll want to set an alarm.

This is because time tends to feel a lot slower when you first start meditating.

So setting an alarm helps prevent a constant need to wonder about how much time is left in the session.

For first time meditators, I'd recommend you start with just 5 minutes on the clock.

As you make meditation into a daily practice and get more used to sitting in the meditative position,

for long periods of time,

you can increase the time.

Most people recommend meditating between 10 to 20 minutes.

What to do during meditation?

Here's where it gets tricky.

Now there are many different forms of meditation.

Some focus on the things around you,

some involve reciting words in your mind.

The one you'll be learning today is one of the most commonly taught forms of meditation and it's called Mindfulness Breathing Meditation.

It's very easy to learn and it's considered to be just as powerful and insightful as any other form of meditation.

The focus of breathing meditation is,

well, you guessed it, on your breath.

First, you want to make sure that you're breathing through your nose.

Then all you have to do is focus all of your attention on your breath.

Observe the way the air feels as it flows through your nostrils.

Observe the way your breath transitions from inhale to exhale.

Observe that little pause between those two actions.

Observe every single aspect about the way it feels.

Do not judge it.

Do not criticize it.

Simply observe.

What you'll quickly notice is that thoughts will start appearing in your mind and will distract you from this simple, simple task.

Oh, what should I cook for dinner?

Hmm, maybe I should order takeout instead.

Wait, I'm trying to lose weight, so I shouldn't.

Or should I?

When you notice your mind wandering like this,

simply pull the focus back to the breath.

This is how you train your mindfulness muscle.

Now, most people who meditate for the first time will find

it extremely hard to focus on just the breath for even a couple of seconds.

They'll find themselves lost in thought quite often.

This is totally normal, so don't criticize yourself if it happens,

which it probably will.

All you have to do is simply bring your attention back to your breathing.

A good trick

that I personally use to quickly bring my focus back is

to focus all of my attention on the little bridge between inhale and exhale.

That little pause where your body transitions during its act of breathing.

While meditating, try as hard as possible to avoid moving.

Itches and urges to fidget will arise throughout your meditation session.

This is normal.

This is to be expected.

Simply bring your focus back to your breath and the feeling will eventually go away.

And that's all there is to it.

It's a very simple exercise.

What's important to note is how often you work on it

and how much time you put into it by making it a habit.

You'll notice that you'll be able to have your entire focus on your breath for longer and longer periods of time.

Think of this as your mindfulness muscle getting stronger and stronger.

How often should I meditate?

In order to really start seeing the benefits of meditation,

you should meditate on a daily basis.

My routine is 10 minutes a day every single day when I wake up.

Some people like to do it twice a day like Arnold Schwarzenegger who does it 20 minutes a day

when he wakes up and 20 minutes right before he goes to bed goes to bed,

as long as you make it into a daily habit that is the most important factor.

When will I start seeing the benefits?

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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FOR YOU

上下文與背景

在今天的影片中，講者詳細介紹瞭如何進行冥想，尤其是針對初學者的指導。冥想被視為一種有效的心智練習，不論是身處何地，都可以進行。通過了解冥想的基礎，初學者能夠更好地掌握其技巧，享受冥想所帶來的諸多好處。影片內容來自一本在冥想論壇上廣受推薦的書籍，旨在幫助大家認識和練習冥想的正確方法。

日常交流的五個短語

“我可以在哪裡冥想？” - 探討冥想的地點選擇。
“我的身體應該怎麼放置？” - 介紹身體姿勢的重要性。
“我應該冥想多久？” - 建議初學者冥想時間的設定。
“冥想時要做些什麼？” - 解釋冥想內容的多樣性。
“平靜的呼吸冥想是什麼？” - 引入冥想的一種具體形式。

逐步跟讀指南

要在冥想中受益，初學者可以採用影子跟讀的方式，利用 英語口語練習 來提高自己的語言能力。通過“shadow speech”的技巧，可以在模仿講者的過程中，更深入理解冥想的要點。

以下是逐步的跟讀指南，讓你在學習和冥想中都能取得進步：

選擇安靜的環境，準備好冥想所需的時間。
觀摩影片，留心講者的表達，嘗試用 shadowspeaks 的方式在腦海中跟隨其語音。
模仿講者的身體姿勢與發音，保持放鬆，採用面對鏡子的練習方式，讓自己看到身體的擺放。
反覆收聽每一句話，嘗試在合適的時間進行停頓，不用急於完成。
定期反覆練習，逐步增加冥想的時長，從最初的5分鐘開始，慢慢提高到10分鐘或更多。

通過這種方法，不僅能幫助你掌握冥想的技巧，還能在英語影子跟讀的過程中提升你的口語能力。堅持下去，定能見到顯著成效！

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 taken · is recommended · is actually considered
定語從句 who / which + 從句 — 補充說明人或事物	people who are · people who meditate
用 “should” 提建議 should + 動詞 — 表示應該做的事	should do · should I meditate · should I cook
動詞 + -ing enjoy、keep、stop… + -ing — 後接 -ing 形式的動詞	start reaping · avoid meditating · start meditating

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。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: How To Meditate For Beginners - A Definitive Guide - 通過影片學習英語口語

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上下文與背景

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逐步跟讀指南

影片中的語法

什麼是跟讀法？