跟读练习: How to Tap into Your Awareness | Yongey Mingyur Rinpoche | TED - 通过YouTube学习英语口语
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Meditation So I would like to discuss about meditation.
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Meditation So I would like to discuss about meditation.
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But first of all, I'd like to ask you a very simple question.
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Can you see my hand?
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Yes, raise your hand.
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OK, can you hear me?
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Yes?
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Great.
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That is meditation. So finish.
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My tattoo is finished.
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Of course, I'm just kidding.
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But in a way, that is true.
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Why?
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What we call the essence of meditation is awareness.
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And what is awareness knows what you're thinking, feeling, doing, seeing, hearing.
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That's all.
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So actually, meditation is very easy.
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But many people found it difficult.
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Why?
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There are true misunderstandings about meditation.
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So the first is, many people think meditation means think of nothing.
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Stop thinking.
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Concentration.
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I'm meditating.
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Keep quiet.
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So the more when you try to stop thinking, What happens?
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You will think more.
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So we will do a small experiment, OK?
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Now, please don't think about pizza.
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No pizza?
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No pizza?
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What happened?
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Did you think about pizza or ...
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No?
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Yes, raise your hand.
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I know.
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So, actually, we don't need to stop thinking.
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We just need to connect with awareness.
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And another misunderstanding about meditation is what we call bleasing out,
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looking for peace, calm, joy, relax.
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The more you feel relaxed,
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then peace, calm, joy, relax, and run away.
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So let me share you my own experience.
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When I was young, I had panic attacks.
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Although I was born in the right middle of the Himalayan mountain,
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the area, the village, wonderful,
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but panic followed me as like shadow.
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And I have so much fear for strangers.
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I cannot go out and meet people.
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And a lot of storms in the Himalaya mountains, thunderstorms, snowstorms.
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These storms drive me crazy.
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And when I was nine years old,
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I asked my father to teach me meditation.
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Luckily, he was a great meditation teacher.
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And the first thing, what he said is,
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don't try to fight with panic.
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Don't try to get rid of panic.
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And actually, he said, you don't have to.
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Why?
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Awareness is like sky in the mountain,
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and the panic is like storm in the mountain, like clouds.
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And no matter how strong storm is,
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it doesn't change the nature of the sky.
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So sky is always present, pure, calm.
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Similarly, our fundamental quality of mind,
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awareness, is always present, pure, calm.
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But the problem is we don't know how to connect with awareness.
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What we see, only thought, emotion, that's all.
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So he said there are three steps of practice to connect with awareness.
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The first one, we have to use an object,
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support, to connect with awareness.
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So this is one of my first meditation techniques,
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what I learned from my father.
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So you can join and you can relax your muscles in your body.
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If you cannot relax, also OK, it's allowed.
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And close your eyes, and please listen to sound.
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And when you hear the sound through ear and mind together, that is the meditation.
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And let pane come and go,
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let pizza come and go.
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And maybe two pizzas, three pizzas, ten pizzas.
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As long as you remember the sound, you can have pizza.
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Okay, how was it?
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Did you hear the sound?
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Yes, raise your hand.
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Great.
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That is the meditation.
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Very easy.
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Just hear, that's all.
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You don't have to do anything.
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So a pene comes, let pene come and go,
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don't care, just listen to sound.
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Monkey mind comes, blah, blah,
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blah, blah, blah, blah, blah,
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blah, blah, blah, blah, blah, blah.
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Let it come and go, just listen to sound. So I did that.
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But I have a big problem.
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The problem is lazy.
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I'm a lazy boy.
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I love the idea of meditation,
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but I don't like the practice of meditation.
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So on and off like that for five years,
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when I was 13 years old,
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in India, there's traditional three-year retreat going to start.
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I thought I should join this because good for my laziness.
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And I joined.
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The first month, wonderful, not lazy.
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Second month, lazy comeback.
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Now what happened, my lazy and my panic,
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they too become good friends.
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The life in the retreat became disaster.
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And I thought I should leave.
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But I feel embarrassed to leave because I told all my childhood friends that I can do the retreat, you know.
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I don't want to lose my face.
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But if I stay, almost three years to go,
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then I thought, what should I do?
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In the end, I decided to learn how to live with panic.
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So now we have this second step, what we call ...
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Actually, we can meditate everywhere, anytime, with anything.
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So you can meditate with a panic.
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How do you do that?
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Just like listen to sound,
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when you listen to sound,
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sound becomes support for your meditation.
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Now you can watch panic.
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If you see the panic, great.
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What we call, when you see the river,
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you're out of the river.
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When you see the mountain,
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you're out of the mountain.
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So now awareness becomes more than panic,
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more than depression, stress, monkey mind, whatever.
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Let them come, let them go.
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So that is the first benefit.
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And second benefit, what we call wisdom comes.
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So when you look at the panic,
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panic is not solid stone anymore.
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Panic becomes pieces.
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Sensation here, frightened image, voice, background belief.
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And if you take one of these away, you cannot find panic.
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So what I call panic becomes like shaving foam,
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looks like a piece of rock,
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but inside full of bubbles.
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Then three, what I call this is acceptance, like self-kind, self-love, self-compassion.
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You let panic come and go,
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that's really acceptance, isn't it?
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So three in one, awareness, love and compassion, wisdom.
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Sometimes what I call buy one, get two free.
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Big deal, right?
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And all this because of panic.
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So now panic becomes your teacher, your best friend.
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So I did this practice,
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and in the end, me and my panic become very good friends.
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And a few weeks later, panic is gone.
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I miss my friend.
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And I finished my retreat.
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My retreat went very well.
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And after that, I was very eager to share this wonderful technique to the world.
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So I taught meditation in many places,
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wrote a few books, became a bestseller,
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and then students, and became abbot of a few monasteries.
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And what happened?
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A kind of new ego emerged within me.
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I thought, oh, I have to watch out this.
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Then I decided to do something very special,
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what we call wandering retreat,
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meaning you left everything behind,
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go on the street with nothing.
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So I decided to do that in 2011.
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I left my monastery, my student,
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my wonderful cozy bed, everything,
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and go on the street with only a few thousand Indian rupees.
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And that finished within a few weeks.
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that I have to bake food.
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And I got food poisoning.
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Vomiting, diarrhea, I'm alone on the street.
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Now I'm going to die.
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Then I thought, what should I do?
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So now we have the third step,
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what we call open awareness meditation.
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Awareness be with itself.
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Sky be with itself.
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Now no need to have support.
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Just be awareness itself.
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So I did that practice.
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Then what happened?
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My body became decaying.
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I cannot see, I cannot hear.
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But my mind became so present, beyond, free.
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And I was in that state for a few hours.
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Luckily, I didn't die.
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I come back.
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So when I come back,
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the street becomes like my home.
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When I look at the tree,
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the tree becomes like a tree of love.
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and wind blows to my face, become joyful experience.
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And the rest of my retreat went very well.
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I learned a lot from my retreat.
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So I like to share this open awareness meditation,
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but it is very difficult to explain.
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But I want to do something drama.
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And this is what I learned from my father.
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So what we call this mala is the crazy monkey mind,
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bala bala bala yara yara.
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And the open awareness meditation means you don't have to do anything.
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Just be.
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That's all.
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And you don't need to meditate the sense of presence,
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being, but not lost. Be free, be present.
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Thank you very much.
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背景与情境
在此次TED演讲中，Yongey Mingyur Rinpoche 通过幽默的方式探讨了冥想的本质和自我意识。他揭示了冥想并不是停止思考或寻求内心宁静，而是与自己的意识建立连接。Yongey Mingyur Rinpoche以他个人的经历为例，讲述了如何面对恐慌，并传达了意识的本质就如同高山上的天空，无论外在的风暴多么猛烈，内心的宁静始终存在。这一概念为我们提供了如何在日常生活中应用冥想的思路，对学习英语也极具启发性，尤其是在提升口语和表达能力方面。
日常交流中的五个重要短语
- 可以看到我的手吗？ (Can you see my hand?)
- 你们能听到我吗？ (Can you hear me?)
- 这就是冥想。 (That is the meditation.)
- 你们想想比萨饼吗？ (Are you thinking about pizza?)
- 我们不需要停止思考。 (We don't need to stop thinking.)
这些短语能够让学习者在日常交流中运用生动的表达，而通过看YouTube学英语 进行影子口语练习，特别适合英语学习者提升口语流利度和自信心。
逐步影子练习指南
为了帮助学习者更好地掌握这段演讲内容，以下是一个逐步的影子练习方法：
- 观看与理解：先完整观看视频，理解演讲者的主旨及内容。在理解的基础上进行二次观看，关注Yongey Mingyur Rinpoche的发音、语调和肢体语言。
- 反复模仿：分段模仿演讲者的发言，将其重要短语逐句重复。可使用shadowing site，利用该平台的暂停与播放功能，逐步提升自己的互动能力。
- 练习自我表达：在掌握短语日后，尝试用自己的话重述演讲者的观点，特别是关于意识和冥想的部分。这不仅可以帮助记忆，也能够强化对语言运用的灵活性。
- 参与讨论：与他人讨论这段演讲的内容，分享个人的理解与感受。这样的互动可以丰富自己的表达方式，更加熟悉日常交流中的用词，提升影子演讲技巧。
通过这样的练习，学习者不仅能提高语言能力，还能在内心建立起一种与自我意识的连接。面对语言学习的挑战，就如同应对内心的风暴，时刻保持冷静和开放的心态，可以让我们在英语口语学习的旅程中走得更远。
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。