跟读练习: How to Meditate as a Beginner - Meditation Guide for Beginners (animated) - 通过YouTube学习英语口语
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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Suppose you read about a pill that you could take once a day to reduce anxiety and increase your contentment.
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Would you take it?
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Suppose further that the pill has a great variety of side effects, all of them good: increased self-esteem, empathy, and trust; it even improves memory.
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Suppose, finally, that the pill is all natural and costs nothing.
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Now would you take it?
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The pill exists.
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It's called meditation.
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Meditation can sometimes seem very complicated and difficult to learn.
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However that shouldn't be the case.
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A lot of people think mediation is just for hippies or monks, but that's not true.
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It has nothing to do with religion or spiritual practice.
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Actually it has been scientifically proven to be the best exercise for keeping a healthy mind.
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It trains the brain as if gray matter were a bundle of muscles.
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You work those muscles and they get stronger.
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Just 10 minutes of meditation a day, can have huge physical and mental benefits.
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Today I'm going to teach you, exactly how to meditate and get those benefits.
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First: Pick a spot.
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Pick a quiet location, somewhere nobody will distract you.
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I simply use my room, because it's quiet and there are no distractions.
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If you live in a noisy environment, meditate early in the morning or before you hit the bed.
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Usually people are asleep and nobody will bother you.
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Now pick where you're going to sit: It can be on the chair, on the floor, on your bed..
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Wherever you can sit comfortably.
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I usually do it sitting on the floor, on a pillow.
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Second: Set a time Before you begin, you should decide how long you are going to meditate.
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Many seasoned meditators recommend twenty minute sessions a day.
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As a beginner, meditating every day is far more important than the amount of time per day.
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Try to aim for 5 minutes daily to begin, either when you wake up, or before you go to bed.
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It's way more beneficial to meditate for 5 minutes each day, than to meditate for 30 minutes once a week.
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Start small then slowly work your way up to 10 or even 20 minutes every day.
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Don't just decide how long you're going to meditate, but also set an alarm before you do.
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You want to avoid thinking about the time and checking your watch if those 5 minutes have passed.
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You will notice that during meditation, time seems to move slower than usual.
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Third: Posture.
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Some meditators say your legs should be on top of each other, in a lotus position.
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But for the beginners it's ok if you just criss cross them.
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Like this. Now whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
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Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other.
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You want to feel uplifted when you sit down to meditate.
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However it is still important that you are comfortable, relaxed, and your torso is balanced so that way, your spine supports all of your weight in a natural way.
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Rolling back your shoulders should help a bit.
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The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left, forming a cup shape.
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However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.
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Close your eyes.
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While it is very possible to meditate with eyes open, I don’t suggest it.
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As a beginner you might get distracted by any external visual stimulation that prevents you from focusing on calming your mind.
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Now after you're all set: Pick an anchor.
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An anchor is what you basically use to point your attention at.
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You want to bring your mind back to this anchor whenever it wanders and believe me, it will wander.
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You can focus on your breath, you can focus on a mantra, you can count to ten and then repeat.
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I personally love to follow my breath.
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Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
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Notice how the body moves with each inhalation and exhalation.
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Notice the movement of your body as you breathe.
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Observe your chest, shoulders, rib cage, and belly.
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Simply focus your attention on your breath without controlling its pace or intensity.
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When your mind wanders, which it will, simply bring your attention back to the anchor.
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You can also try counting your breaths.
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Count “one” as you take in the first breath, then “two” as you breathe out.
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Repeat this to the count of 10, then start again at one.
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When you notice your mind wandering simply return to your anchor.
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Count “one” again, and start over.
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It’s perfectly OK to not stay focused, we all do it.
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Many people worry whether or not they're doing the meditation right.
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You can't really do it wrong.
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Meditation is only a technique for relaxing your mind and body.
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Don't get upset with yourself if your mind is racing constantly.
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During meditation you will start thinking about what you should be doing, all your troubles and worried will pop up, you might even realize that you're hungry.
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The point of meditation is not to stop all thoughts, although that can happen.
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The goal is to notice them, acknowledge them and gently push them away.
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Basically: The whole game is just to notice when your mind is wandering and to come back to your breath, over and over and over...And when you do that, it is a bicep curl for your brain.
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Thanks for watching.
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If you enjoyed this video, please hit that like button, and make sure to share it will your friends or someone who can benefit from it.
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Meditation is one of the ways you can become better than yesterday.
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背景与上下文
在现代社会中，许多人寻求减轻焦虑和提升幸福感的方法。讲话者在视频中介绍了一种被称为冥想的技巧，它被证实是一种有效的心理锻炼，能够增强自尊心、同理心和记忆力。尽管很多人认为冥想只是与宗教或灵性相关的活动，实际上它是一种非常简单且自然的练习，适合所有人。了解冥想的正确方法，不仅可以提升心理健康，还能帮助提升英语口语能力，通过冥想静心后更好地进行英语交流。
日常交流的五个关键词
- 冥想 (meditation): 提升心理健康的练习。
- 专注 (focus): 冥想时需将注意力集中在某个点上。
- 姿势 (posture): 正确的坐姿能有效支持冥想过程。
- 锚点 (anchor): 用于保持注意力的对象。
- 放松 (relaxation): 冥想的关键是放松心情，享受过程。
逐步跟读指南
学习如何冥想的过程可以应用于提升英语口语的技巧，尤其是 shadow speech 和 shadowspeak。以下是冥想的分步指导，您可以利用这些步骤来进行 雅思口语练习 和 英语口语练习：
- 选择地点: 找一个安静的地方，避免干扰。适合的环境和背景音可以提高您的集中力，从而提升您的语言学习效率。
- 设定时间: 初学者可从每天五分钟开始，逐渐增加到十分钟或更多。在冥想时，尝试用心去倾听自己的声音，帮助提高发音和语调。
- 调整姿势: 保持脊柱直立，坐姿舒适。您可以尝试在冥想时模仿讲话者的语气和姿态，以增加自信。
- 选择锚点: 在冥想过程中，选择一个注意力锚点，比如呼吸或一个简单的口头表达。通过反复练习这个锚点，您将能更好地在真实交流中保持专注。
- 总结反思: 冥想结束后，回顾您在练习中学到的表达和技巧，思考如何将这些应用于实际交流中。
通过这种逐步的 shadow speak 方法，不仅能有效提升您的英语口语能力，还能帮助您在心理上获得放松与平静。冥想与语言学习的结合，让学习者能够在更放松的状态下掌握语言。
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。