跟讀練習: Jay Shetty's Morning Routine - 通過影片學習英語口語

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A morning routine is critical in order to set yourself up for the day.

It's the part of the day you control.

Control it as well as you can to make it as effective as you can so that you feel rested,

calm, ready and grounded for the day ahead.

There are upgrades and updates in my morning routine.

I focus on meditation, exercise, diet and sleep.

If I can set myself up for a strong foundation, I'm ready to take on the day no matter what they come.

Every day, every morning, I wake up at 4 a .m.

No, I don't.

Those days are long gone.

I wake up around 6 to 6 .30 a .m on a weekday and around 7 or 8, if I'm lucky, on a weekend.

If I could lie until noon on a weekend, I would definitely do it.

I have experienced an incredible connection between sleep, exercise, diet, and meditation and here's how I think about it.

I think about sleep as the core pillar of health.

If you're trying to solve your health and wellbeing, the first thing you should try and fix is your sleep.

And the reason I say that is because when you sleep well, you now don't crave foods that are quick sources of energy,

but aren't really great for your health.

So when I sleep poorly, I'm reaching for sugars for energy.

I'm reaching for carbs and fats to make me feel better to get through the rest of the day.

When I sleep really, really well, I'm naturally turning to veggies, proteins, healthier foods, because I don't need that extra energy from food.

Now, when I sleep well, I also have energy to want to work out.

And then when I go and work out and I'm eating well, I now feel better at the end of the day.

And then I naturally feel tired.

I'm really lucky.

I don't snooze.

I don't struggle to get out of bed in the morning.

But if you are someone who struggles to do that, this is one of my favorite hacks.

Record an alarm with your voice.

Because, see, when you wake up in the morning, the first thing you hear in your mind is your voice

that says go back to bed you're tired give yourself some more time

so you've got a voice in your head that's talking to you anyway record an alarm clock

so that when it goes off it's the opposite it's the voice

that says i can't wait for today i'm grateful for today

i'm excited for what i've got coming up today whatever it is

that you want to program your mind to think of first

thing in the morning instead of i'm tired go back to bed snooze

i promise you it'll work give it a go i generally wake up without an alarm

and I'll sleep between seven to eight hours any given night

but if I have a really important meeting

or something I can't miss then I will set an alarm as the latest backup I can wake up

but I'm usually up well before that.

My first thought of the day is be where your feet are.

Everything is competing for my attention and

so we're never where our feet are we are where our mind is and our mind is rarely present in the moment.

I then brush my teeth.

I I really hope everyone knows I brush my teeth.

We're not going to show you everything.

And I get into my morning meditation.

I'll often start by just getting outdoors to just get some air and some light.

When I lived as a monk, we practiced Surya Namaskar, which translates in English to sun salutations.

It's the honoring of the sun.

And so that practice of kickstarting this occasion rhythm has existed for hundreds of years now, if not more.

Getting some fresh air, getting sunlight first thing in the morning is a beautiful way of really feeling like my day's beginning.

I meditate for 90 minutes a day.

It's broken down into breathwork, visualization and mantra.

For me, breathing in the morning is a beautiful way to calm the body and calm the mind.

I find visualization is a great way of rehearsing the day, especially if I have a big podcast.

If I have an amazing guest coming on the show and I'm feeling a little nervous and anxious about it, I want to visualize meeting them.

I want to visualize being present with them in the conversation.

I'm not visualizing a perfect result.

I'm visualizing the process and the practice of being present.

And then finally, mantra.

This is the repetition of sacred sound.

This is the primary form of meditation in the East.

And it's usually practiced on beads where you repeat the mantra on each bead.

The mantra gives you a place to focus your attention and your senses are engaged.

So you're touching the beads, you're hearing the sound, you're speaking the mantra.

You might even light some incense so you have a beautiful scent.

And so the best types of meditations engage all your senses.

I still find it hard.

I've been meditating for 90 to 120 minutes for 20 years now and it has got easier.

But at the same time, it's still hard.

There are still days when I am ready to get up after 17 minutes.

And that's why breaking it up has become a really beautiful way of keeping that practice.

Now, if you've never meditated before or you're new to meditation, please do not try and do 90 minutes to 120 minutes.

Do not try this at home.

It will ruin your experience of meditation.

When I started and I was first trained in meditation, I started at 7 to 10 minutes,

which I believe is the sweet spot the goal of meditation is not to have an empty mind

which is often the misconception i think it's

pretty much impossible to have an empty mind what it is to have one pointed attention

this usually takes me up to 8am which is

when i start my workout

when i'm in la i'm doing strength training i do two days of push days two days of pull days

and one day of a leg day today i was at prevail

which is my friend ricky's gym everyone there's wonderful they're great energy and they're there to sweat.

Workout number one was dips, single arm chest presses, ab roll outs.

10. Good job.

I remember when you did it.

Cool.

The second part of my workout was we did an incline barbell bench press, a cable tricep overhead extension, and then we did weighted V -ups.

And then the third part of my workout, we did the weighted chain side planks.

This is painful.

It is so rough.

Woo!

And then we did 15 push -ups.

Lock this one, lock it up, lock it up.

Let's go.

That's a chest, triceps and abs day.

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I used to believe that I could only work out when I had energy, and I realized it wasn't the case.

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Working out gave me more energy.

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It's why when I'm on the road, I sometimes end up eating more pizzas, fries, burgers, whatever else it may be, because I'm not working out,

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I'm feeling tired, I'm wanting energy, and then I'm turning towards those sources.

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So if it's midnight in London, I'm ordering a margarita pizza and fries and then regretting it the next day.

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Yeah, that's happened a few times.

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And in New York as well, I think, actually.

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That happens in New York.

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So we just got back from the gym.

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I showered up and now I'm about to walk you through my skincare routine.

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So we're going to start with a quick face rinse.

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And then now we've got Dr. Dennis Gross.

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This is a cleanser.

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I absolutely love this cleanser.

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You can lather it on.

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And then now, vitamin C serum.

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This is the thing that I think is actually giving me a really nice glow.

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I feel like a little baby when I do this to myself.

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And then this is the secret formula.

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Shout out to Haley Bieber, Rode.

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This Rode milk is unbelievable.

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So to finish it off, sunscreen, so important when you live in LA when I first moved here,

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I didn't realize just how much sun exposure there was.

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There we go.

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Oh, wait, and some lip balm.

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This is Lucas Papua's ointment, whatever that is.

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It's papaya, I think.

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All right, now I need to do my hair, so get out of it.

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So breakfast was something I struggled with for a very, very long time.

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I'd either end up feeling sluggish or bloated.

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I found out a few years ago through an allergy test

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that I have a slight allergy to oats

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and for a long time i was eating oatmeal in the morning

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and i would end up feeling bloated after

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that i then turned to protein shakes and sometimes i'd feel bloated after

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that i finally actually created my own protein shake with joe

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and the juice it's called the muscle up and i will have

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that every morning this has got double plant protein

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it's got some date puree for the perfect amount of sweetness got creatine in it

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and it's almond milk and ice and so that's it simple ingredients.

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This is my morning breakfast straight after working out and it tastes amazing.

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And I also get my turmeric shot and ginger shot.

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When you're Indian, turmeric and ginger are like staples in the kitchen and my mum's always on my case saying, have you had your turmeric today?

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Have you had your ginger today?

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But this is the turmeric.

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It's anti -inflammatory, great for digestion and ginger's the same.

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Keeps me, ginger's always made me feel like I've got a strong immunity when I'm taking a ginger shot every day.

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There we go.

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And before I start my work day, I'm going to have my Bio -Optimizer's Magnesium Breakthrough.

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This is incredible for sleep, it's incredible for healthy stress recovery, it supports muscle function,

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it's also really really helped the fact that I don't get bloated

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and I don't have to take like 20 pills a day to get what I need.

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This is incredible.

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I started to realize that I really sought connection in the morning.

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I really sought this desire to want to feel camaraderie, belonging and love in the morning

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And I find that connecting with some of my best friends can be one of my favorite ways to do that.

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And I think for me, it's become a non -negotiable to want to talk to my best mates two or three times a week.

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It's allowed me to feel really connected to my friends that I grew up around,

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especially since we all live in different time zones now and my life has changed drastically.

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Oh, what's up, Jesse?

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What's up?

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It's good to see you, man.

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Congrats.

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And so that's a really nice way of feeling grounded, feeling connected, feeling seen, heard and understood.

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and I find that makes me feel really confident throughout the rest of the day

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and it makes me feel like I'm not.

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catching up with my friends, but that they're actually living life with me.

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And that's my morning routine.

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I focus on meditation, exercise, diet, and sleep.

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That's meds.

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I think what we forget is that our days are full of so much unpredictability and uncertainty.

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My morning is pretty much the only thing I actually have control over.

172

So if I can set myself up for a strong foundation, then I'm ready to take on the day no matter what may come.

173

I hope you have an awesome day.

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FOR YOU

本課的詞彙與口語要點

這節口語課以影片“Jay Shetty's Morning Routine”為素材。影片中反覆出現的詞有：sleep, meditation, feeling, energy。這段影片共有 173 個句子、1972 個單詞可供跟讀。講話部分時長為 10:40。說話人語速較快，每分鐘約 185 個詞，會出現較多連讀和弱讀。只有 80% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
meditation 名詞	/mɛdɪˈteɪʃn̩/	沉思
mantra 名詞	/ˈmɑn.tɹə/	曼特羅 /曼特羅, 曼怛羅 /曼怛羅
routine 名詞	/ɹuˈtin/	常規 /常規, 慣例 /慣例
alarm 名詞	/əˈlɑɹm/	警報 /警報
workout 名詞	/ˈwɝk.aʊ̯t/	鍛煉 /鍛鍊 or 鍛鍊 /鍛鍊
ginger 名詞	/ˈd͡ʒɪnd͡ʒɚ/	薑 /姜
connect 動詞	/kəˈnɛkt/	連線 /連線
muscle 名詞	/ˈmʌs.əl/	肌肉, 筋肉
pizza 名詞	/ˈpi.tsə/	比薩 /比薩, 披薩 /披薩
shake 動詞	/ˈʃeɪk/	搖 /搖
brush 名詞	/bɹʌʃ/	刷子, 刷
fry 動詞	/fɹaɪ/	煎, 炒
allergy 名詞	/ˈæl.əɹ.d͡ʒi/	過敏 /過敏
formula 名詞	/ˈfɔː.mjʊ.lə/	公式
rarely 副詞	/ˈɹɛəɹli/	很少, 罕有地

影片中出現的短語動詞

單詞	發音	釋義
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出
end up 動詞		到達
wake up 動詞	/ˌweɪk ˈʌp/	醒, 醒來 /醒來
come up 動詞		上來 /上來
find out 動詞		找出, 查明
get through 動詞	/ɡɛt ˈθɹu/	度過 /度過
get up 動詞		起床
grow up 動詞		長大 /長大

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

It's the part of the day you control.
We're not going to show you everything.
I'm not visualizing a perfect result.
I'd either end up feeling sluggish or bloated.
Have you had your ginger today?

需要注意的發音

說話人用了 63 次縮略和弱讀形式，例如 I'm, don't, you're。請按聽到的簡短形式來說。

“th” 音: breathe /bɹiːð/, rhythm /ˈɹɪð.əm/, lather /ˈlæð.ɚ/
“sh” 和 “zh” 音: meditation /mɛdɪˈteɪʃn̩/, shake /ˈʃeɪk/, brush /bɹʌʃ/, extension /ɪkˈstɛnʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
長單詞——注意重音位置: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/, unbelievable /ˌʌnbɪˈliːvəbl̩/, uncertainty /ʌnˈsɜːtənti/, immunity /ɪˈmjuːnəti/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: solve /sɒlv/, unbelievable /ˌʌnbɪˈliːvəbl̩/, vitamin /ˈvɪt.ə.mɪn/, overhead /ˈəʊvəˌhɛd/, prevail /pɹɪˈveɪl/
詞尾子音 — 要讀清楚，後面不要加母音: workout /ˈwɝk.aʊ̯t/, connect /kəˈnɛkt/, engage /ɪnˈɡeɪd͡ʒ/, shake /ˈʃeɪk/, brush /bɹʌʃ/
/r/ 和 /l/ 的區別: alarm /əˈlɑɹm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, allergy /ˈæl.əɹ.d͡ʒi/, rarely /ˈɹɛəɹli/, congratulations /kənˌɡɹæt͡ʃəˈleɪʃ(ə)nz/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 meditation, mantra, routine 這類單詞。

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: Jay Shetty's Morning Routine - 通過影片學習英語口語

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