跟读练习: A BUDDHIST monk teaches you the FIRST 3 BREATHING TECHNIQUES of mindfulness - 通过YouTube学习英语口语
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Hi, my name is Master Niels and as you can see,
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Hi, my name is Master Niels and as you can see,
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I'm a Buddhist monk.
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And if you like it,
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I can teach you everything about mindfulness.
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In this particular video, I'm going to explain
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or teach you the first three basic mindfulness techniques and they are highly effective to overcome difficulties in your life.
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So these are not the most common techniques that I'm going to give you.
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At first I will start with the breath.
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That is quite common, but how we use the breath is different from probably all the other teachings that you had before.
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These three techniques are a part of what we call the three principles of mindfulness.
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And I explain these three principles in the introduction course that I give the introduction course,
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the essence of mindfulness.
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So if you are interested in that course,
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please take a look at our website.
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It's donation based so you can join that course whenever you want to.
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Okay, so please watch this whole video because I'm going to explain the techniques to you right now.
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And we're going to start with the first one.
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So I'm going to first explain you the first three techniques.
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And after that, I will tell you how to use them in your daily life.
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Okay, before we start, I would like to tell you where we are going to focus on.
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As I already mentioned before,
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we focus on our breath,
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of course, but we're going to focus at a particular point at the inside of our nose
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and at the inside of our nostrils.
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So we have two points left and right.
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Here are my nostrils and we're going to focus at the inside of our nostrils while breathing.
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So when I breathe in and when I breathe out,
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my breath will touch my nostrils and while breathing in,
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the breath is touching my nostril from the inside and it continues into my lungs further.
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And when I breathe out, the same happens.
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The breath touches my nostrils again and it goes out.
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and this touching point here and here is exactly where we are going to focus on.
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So let's try that together.
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So you can sit in a comfortable position.
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If you cannot sit cross legs,
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you just take a chair.
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You even can do this in a well of standing.
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So now you can close your eyes just as I do and I'm gonna explain and teach you how this technique works
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first you just close your eyes and the first step that you're going to do is you pay attention to your breath.
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Feel your body while inhaling and exhaling.
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Now I want you to focus at the inside of your nostrils.
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And while breathing in and breathing out,
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You might feel a very subtle feeling of the breath that is touching your nostrils.
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Most of the time, it's easier for us to feel our inhalation because the air is a little bit cooler
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than the breath we breathe out.
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Okay, before we continue, open your eyes.
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gonna make it a little bit more easy for you to really feel those points clearly.
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So with your left with your hand with your thumb and index finger you squeeze a little bit your nostrils like this.
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So don't close your nostrils completely just squeeze a little bit in them
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and close your eyes and breathe in deeply and breathe deeply out.
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Let's do it five times.
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So two more times.
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One more time, inhale and exhale.
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Okay, release your hand and stay focused at the inside of your nostrils.
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Now breathe normally again.
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And now probably it's much easier to feel the sensation of your breath touching your nostrils at the inside.
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you stay aware of that physical sensation.
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So when we pay attention to our breath like this, we stay present.
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Because we cannot breathe in the future,
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we cannot breathe in the past.
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So when we focus on our breath,
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is a tool to stay in the present moment.
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Okay, you can open your eyes again.
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So this is what we call the third breathing technique, B3.
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So now I'm going to teach you the second one, B2.
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And that is a deep inhalation and exhalation.
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So let's try it together again.
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You can close your eyes again.
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And breathe in deeply.
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Breathe out.
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Relax.
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And again, breathe in deeply.
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And simultaneously you feel at the inside of your nostrils,
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just like the other technique.
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Breathe out.
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And again, breathe in deeply and breathe out.
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Okay, breathe normally again.
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So from the second breathing technique,
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we switch back to the third breathing technique.
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And this already has a instant effect on your mind.
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And you might feel already a bit more calm right now.
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Okay, open your eyes again.
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So we have learned the second breathing technique and the third one.
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and now I will teach you the first one.
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The first one is a short strong and shallow breath in and out and it goes like this quickly and fast.
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You can take a look and close my eyes
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and i will do it one more time okay as you could see it's very fast and strong
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It looks a bit funny though, but it's very effective.
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And when I do this technique,
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I also focus at the inside of my nostrils.
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And this technique brings you immediately to the present moment.
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Okay, let's try it together.
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You can sit upright again,
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close your eyes, and try to breathe quickly and strongly for five times.
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And after that breathe normally again.
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And again, but now for eight times, Quickly.
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Okay, very good.
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Now go back to the third breathing technique again.
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Just normal breathing.
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Still you're focusing at the inside of your nostrils.
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Okay, now I want you to stay with B3.
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And this technique you can apply during the whole day,
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during every activity with your eyes open of course.
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while doing a sitting meditation but
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when things start to be more difficult let's say I have a lot of thoughts right now
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and I cannot concentrate anymore on v3 then I apply the second breathing technique v2
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so we're gonna breathe in deeply and we're gonna breathe out deeply again okay let's go breathe in and breathe out
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And again, breathe in deeply, breathe out.
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One more time, B2, breathe in, breathe out and back to B3, normal breathing.
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And now I stay with B3 as long as I can.
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But you might get frustrated in your practice,
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during your practice, when things are not working the way you want.
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Now for example you have very strong negative thoughts,
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you cannot stop them, you cannot let go of them,
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then we use B1.
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Okay let's do that together,
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this short shallow strong breathing technique.
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Eight times, breathe in deeply.
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and we go back to B3 again.
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So B1 you use to interrupt your thinking.
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It's like stopping, stopping these negative thoughts and take control over your mind.
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Take control over the situation and we're going to do it again,
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B1 for eight times.
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Okay, back to B3.
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Now observe your mind.
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Your mind is probably much more calm right now.
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Okay, you can open your eyes again.
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see if you can stay with B3 this technique.
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So I'm still being present at my nostrils right now.
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So these are the three basic mindfulness breathing techniques and it is a matter of practice of course.
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And during all my other videos I explain you in detail how to use these three techniques,
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but also the other techniques that complete the three principles of mindfulness.
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So remember, B3 is normal breathing while focusing at the inside of your nostrils.
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B2 is a long and deep breathing.
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And B1 is short and strong and shallow.
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And B2 you use when things become a bit more hard,
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when you cannot let go of certain things.
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and when they become very strong,
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for example, when you get frustrated or you become angry,
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and you cannot control yourself,
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you take that control back with using B1.
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I suggest you to practice these three techniques for around 10 minutes a day,
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and I want you to observe how effective these techniques are.
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If you want to learn more please check on our website www.innermindinstitute.org.
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We also have an online platform where you can watch our online videos.
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So I hope you liked this video and I hope to see you soon again.
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关于本课
在本课中，您将学习三种基本的正念呼吸技巧。这些技巧不仅简单易学，而且非常有效，能帮助您克服生活中的困难。通过关注呼吸，您将能更好地与自己的身体和情绪连接。此外，您将专注于鼻腔内部的感觉，体会呼吸带来的微妙触感。这是您在日常生活中应用的第一步，能够提升您的正念意识，进而改善心理状态。
关键词汇与短语
- 正念 (mindfulness): 一种关注当下的心理状态。
- 呼吸 (breath): 生命活动的重要过程，正念练习的核心。
- 鼻孔 (nostrils): 我们呼吸的入口，练习正念时的重点。
- 吸气 (inhaling): 向身体内引入空气的过程。
- 呼气 (exhaling): 将空气从身体中排出的过程。
- 练习 (practice): 提升正念和呼吸技巧的关键。
- 微妙的感觉 (subtle feeling): 在练习中体验的细腻感受。
- 只专注 (focus): 集中注意力于某一事物的状态。
练习技巧
在观看这个视频并学习呼吸技巧时，您可以尝试以下几点以提高您的说话能力和技能：
- 跟随视频速度，尽量模仿大师Niels的语调和节奏，这样您可以通过shadowing site来增强您的口语表达能力。
- 大声朗读并尝试在练习中运用新学的词汇和短语，例如“正念”和“微妙的感觉”。这能够帮助您在日常交流中掌握这些关键词。
- 建议在每次练习时记录自己的声音，与视频中的原声作对比，了解自己的发音和语调，帮助您渐渐熟悉shadowspeak的技巧。
- 利用看YouTube学英语的机会，加强听力和发音技巧，在重复中加深记忆。
- 您还可以尝试在安静的环境中进行练习，将注意力集中在自己的呼吸和身体感受上，提高正念意识。
通过坚持不懈的练习和反复模仿，您将能够更自信地进行shadow speech，不仅提升英语能力，更加享受正念所带来的内心平静。
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。