跟读练习: the 1-step guide to finally loving yourself. - 通过视频学习英语口语

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What if I told you that the cause of much of your suffering, confusion, anxiety, shame, indecisiveness, bad decision-making, regret, lack of discipline, of confidence,

of motivation, might be because you simply don't love yourself enough.

Now, I know it's a bit of a buzzword.

I know it's vague self-love.

What the hell is that?

And why should you care?

Self-love, self-respect, self-esteem, they're all intertwined.

And in my view, it's simply about treating yourself like someone you care deeply about.

Someone you're rooting for.

It's being your own biggest fan.

It is knowing deeply and fully that you are deserving of love, respect, of good treatment, of a good life, of happiness.

It is believing that you can be anything, do anything, overcome anything.

And it has nothing to do with what you have, where you live, what you look like,

but everything to do with what you are. In here.

And up here, I guess.

And about what you do to make sure that what you feel actually aligns with your actions.

Now, self-love is not something that you accomplish.

There is no finish line.

It is a lifelong commitment, just like with any relationship.

But it's the relationship that you have with yourself, which we tend to focus a little on,

strangely enough, considering it is the longest relationship we will ever have.

It's from the moment we're conceived until our very last breath.

And no one else will be with you for that long, so I hope that answers the question as to why you should care.

But now, let's get to the how.

Define your moral compass and let it guide you through life.

Your moral compass basically tells you what's right and what's wrong.

How you should be treated and how you should treat others.

It's your rulebook for life.

Now, how do you decide what to put in your rulebook?

Where do you even start?

The overlapping question here is what do I stand for and what do I not stand for?

And you figure that out by asking yourself a ton of questions, by reading, by educating yourself,

but also honestly by learning through real life experience,

by going through things and analyzing how it made you feel and what you would to do with that information moving forward.

Let's take an example.

Let's say person X did not take no for an answer

and continued to pressure you for a good 5-10 minutes until they finally gave up.

Let's say it's a friend who really wants you to go out with them and party and stay out late.

And then you ask yourself, how did that situation make me feel?

And how would I like to act should a situation like that occur again?

Once you have been able to answer that question, put the answer in your rulebook for life.

Either physically, write it down, or take a mental note in all caps.

And so you might decide that the actions that you are going to take if a similar situation occurs is action one,

I will immediately tell them that they are pressuring me and it's making me feel uncomfortable.

Action 2.

If they continue, I will remove myself from that situation.

I will not care about how that makes them feel.

I will not stay just to make them happy or to avoid making it awkward.

No. I will tell them how I feel and if they disregard that, I am out.

You do not abandon yourself to satisfy someone else.

Okay, let's say that again because it's so important.

I don't abandon myself to satisfy someone else.

And that, my friends, is the act of self-love.

It is defining situations that make you feel a certain way, whether that is someone else doing something or you doing something to yourself,

and taking the necessary action to make sure that you feel comfortable, fulfilled, whatever the situation is.

Because remember, you care about yourself so very deeply and you only want what's best for you.

And now let's take another everyday example that is more about what you do

and that does not involve what someone else says or does.

So personally, I don't litter.

I know, gold and sar.

Not even a tiny issue, not even if no one else is around and no will ever know.

Because side note, when no one is around and no one will ever know, that's when your true character shows.

So pay close attention to how you act when you're by yourself.

You know, your moral compass should not only apply when you're being watched.

That implies, in my opinion, weak character.

But that's a different topic.

And now because I know that I don't want to litter, I know that, hmm, okay, if I go on a picnic,

for example, I need to bring some sort of a container that I can throw the trash in.

I set myself up for success.

I live in alignment with what I believe to be right, and that is the act of self-love.

Don't give yourself or people discounts.

Could you walk into any store and tell them, hey, I'm special, so you're going to give me a 25% discount?

No, you can't.

The prices are set, and if you can't afford it, leave.

It's not negotiable.

The same applies for your rulebook.

Because you are your own store, your own house, and the cost of entry is the rules

that you have for yourself and for others who would like to enter and who would like to stay.

So another example, let's say that your rulebook says, I don't want to be yelled at.

In my book, literally, that applies across the board.

I don't want my sister to yell at me, I wouldn't want a partner to yell at me,

and I wouldn't want a boss to yell at me.

And I also wouldn't want to yell at myself.

I'm no exception.

I don't give myself discounts either.

Now, all of those relationships that I mentioned are,

of course, different, and we might handle it differently depending on the person and the situation and act accordingly.

But the fact remains that I am not okay with it.

I am protecting little me, and little me will not put up with being yelled at.

It is the action that matters.

Now, it's not enough to say that you will or won't do something or that you will not tolerate XYZ.

The defining moment is, is, what do you do when it happens?

Do you love yourself enough to change?

To walk away?

To let go?

How deep is this love that you have for yourself?

Well, the depth is measured in the actions that you take.

Don't expect a 100% success rate.

Now look, we all do things that we look back on and feel stupid about, that we regret, that might feel out of character,

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things that, in hindsight, we can't really stand behind.

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You know, there are so many circumstances that can affect our actions, that make our actions not always align with this compass,

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with our rulebook, and what we believe to be true and to be right.

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So, I think the goal of making the right decisions 10 out of 10 times isn't attainable

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because we're human beings and we say dumb things, we do dumb things, and we make mistakes.

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You know, I too do things where I look back

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and I feel like that was out of character or that was unlike me or it's something that, given the chance, I might have done differently.

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But those moments are becoming less and less the more

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that I love myself because I do believe so strongly in the values

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and principles that I have set and that I let guide me through life.

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But it takes practice.

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For some people, walking away or saying no or changing the direction in your life can be very difficult.

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And the more you do it, the easier it'll become to look after yourself.

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And any other alternative will be off the table.

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FOR YOU

本课的词汇与口语要点

这节口语课以视频“the 1-step guide to finally loving yourself”为素材。视频中反复出现的词有：situation, self, Action, yell, rule。这段视频共有 79 个句子、1055 个单词可供跟读。讲话部分时长为 6:42。说话人语速自然，每分钟约 157 个词，接近日常对话。 86% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。全部 79 个句子中有 14 个是问句，适合练习疑问语调和简短回答。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
yell 动词	/jɛl/	叫喊, 叫
moral 形容词	/ˈmoɹəl/	道德的
deeply 副词	/ˈdi(ː)pli/	深, 深深
define 动词	/dɪˈfaɪn/	界定
compass 名词	/ˈkʌmpəs/	指南針 /指南针, 指北針 /指北针
occur 动词	/əˈkɜː/	發生 /发生
discount 名词	/ˈdɪskaʊnt/	折扣
abandon 动词	/əˈbæn.dən/	放棄 /放弃
satisfy 动词	/ˈsætɪsfaɪ/	滿足 /满足
litter 名词	/ˈlɪt.ɚ/	垫料
topic 名词	/ˈtɑpɪk/	主題 /主题, 話題 /话题
everyday 形容词	/ˈɛvɹiˌdeɪ/	日常的
anxiety 名词	/æŋˈzaɪ.əti/	焦慮 /焦虑, 担心
suffer 动词	/ˈsʌfɚ/	受苦, 遭受
happiness 名词	/ˈhæpinɪs/	幸福, 快樂 /快乐

视频中出现的短语动词

单词	释义
give up 动词	投案, 自首
go through 动词	通過 /通过

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

I know it’s a bit of a buzzword.
Why would you care?
Where do you even start?
What do I not stand for?
Do you love yourself enough to change?

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
条件句 if + 从句，will/would + 动词 — 条件及其结果	If they continue, I will remove
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	should be treated · being watched · are set
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	have been · have set

需要注意的发音

说话人用了 39 次缩略和弱读形式，例如 don't, I'm, won't。请按听到的简短形式来说。

“sh” 和 “zh” 音: trash /tɹæʃ/, exception /əkˈsɛpʃən/, tissue /ˈtɪʃ.(j)u/, motivation /ˈmoʊ.tə.veɪ.ʃən/, confusion /kənˈfjuːʒən/
长单词——注意重音位置: anxiety /æŋˈzaɪ.əti/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, accordingly /əˈkɔɹ.dɪŋ.li/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: everyday /ˈɛvɹiˌdeɪ/, involve /ɪnˈvɑlv/, overcome /ˌəʊ.vəˈkʌm/, motivation /ˈmoʊ.tə.veɪ.ʃən/, vague /veɪɡ/
词尾辅音 — 要读清楚，后面不要加元音: compass /ˈkʌmpəs/, discount /ˈdɪskaʊnt/, topic /ˈtɑpɪk/, happiness /ˈhæpinɪs/, commitment /kəˈmɪtmənt/
/r/ 和 /l/ 的区别: moral /ˈmoɹəl/, differently /ˈdɪf.ə.ɹənt.li/, accordingly /əˈkɔɹ.dɪŋ.li/, tolerate /ˈtɑ.lə.ɹeɪt/, strangely /ˈstɹeɪnd͡ʒli/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 yell, moral, deeply 这类单词。

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。

影子跟读法: 阅读完整分步指南 →

跟读练习: the 1-step guide to finally loving yourself. - 通过视频学习英语口语

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