跟读练习: The daily routine that fixes your ability to focus | Amishi Jha - 通过视频学习英语口语
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Attention as a powerful brain system is vulnerable.
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And when we look at individuals over high stress intervals, Think of a student over the academic semester, or a lawyer preparing for a trial, or even in the trial,
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an athlete during competition season.
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These are demanding intervals, and many of us have these intervals over and over again in our lives, whether we know they're coming or not.
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When we are under high stress, high demand intervals, our attention will suffer.
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We've seen this over and over again.
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And oftentimes we think of this notion of resilience bouncing back.
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maintaining or regaining a capacity that may get degraded, like attention will over high stress.
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One of the things I've been very interested in doing is really considering a notion almost preceding resilience, something I call pre -sillience.
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In this sense, what we're doing is training our mind daily, no matter the level of demand in our lives.
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Just like engaging in physical activity, not just to train for a big event like a marathon, but to stay physically, Healthy daily.
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Why do we do this?
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because we know when we need our bodies to be strong and fit, Think of just being in an airplane and putting your bag above your seat, or carrying in a heavy bag of groceries.
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It would not be wise to, in that moment, decide to drop to the ground and do some push -ups.
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You need to embody the strength so that you can use it to live your life.
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The mind is no different than the body.
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that the mind, needs to be exercised daily.
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To optimize, our psychological well -being, and our ability to function and perform at our best.
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But, The question has been how to train the mind to do this.
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And thankfully, Decades of research in my own lab and many others has now given us a solution.
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Mindfulness training.
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Something that's been around for millennia.
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The opposite of a wandering mind is a mindful one.
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And I think of mindfulness really about keeping that button on play, if you will.
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If you think of the mind as an MP3 player, we're not in fast forward or rewind.
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We're in play.
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What does that mean?
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We're experiencing the moment to moment unfolding of our lives.
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We're there in the present moment.
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And one other feature is very important regarding mindfulness.
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It's about being in play, attending to the present moment, without editorializing about what's going on.
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So we're not reacting to it or what we might call mentally elaborating, creating stories about what's going on.
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It's really more like getting the raw data of what's occurring in our lives.
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And because there's such a strong pull to fast forward and rewind, we need training to be able to keep ourselves in play.
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So given the power of attention and its vulnerabilities,
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and arriving at a solution for how we might train it A very important question to me became, What's the minimum effective dose?
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We want to offer mindfulness training to people that are in very high demand and often time pressured.
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Frankly, that's all of us.
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So what is the shortest amount of time? that people can engage in mindfulness practice daily and see beneficial effects.
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To answer this question, we embarked on a very long series of studies in my lab.
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In fact, the whole thing probably took about a decade.
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Because these are human beings, and it's not a drug study per se, but it's a study in which we're asking people to do something every day, we wanted to see what the dose was,
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meaning how much time they spent engaging in mindfulness practice, that resulted in beneficial effects.
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So we used what's called a data emergent approach.
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We just put all the data from all the participants with them reporting how much they practiced, and then we looked to see how much they practiced.
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What was the minimum number that people practiced where we saw benefits in our objective measures of attention? and mood.
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It ended up that those who practice 12 minutes or more a day benefited their attention was stronger. and protected.
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But those who practice less did not benefit.
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In fact, they look no different than participants who did not even receive training.
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This told us we were on to something, something big, that there is a minimum effective dose.
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So we went on to more studies in which we didn't bother assigning them 45 minutes or 30 minutes.
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We assigned them 12 to 15 minutes.
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We found that people were much more willing to do this amount of time of practice
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and that consistently they showed beneficial effects.
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So 12 is in some sense your daily dozen mindfulness practice number, and I encourage you to shoot for that number.
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But here's the other thing I want you to keep in mind.
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Just like physical exercise, The more we do, the more we benefit.
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So if you can do more than 12 minutes, certainly aim to do so you will benefit.
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And if you need to reach a minimum threshold in your busy lives, shoot for your daily dozen of mindfulness practice.
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背景与脉络
在这段视频中，演讲者Amishi Jha探讨了注意力作为大脑的重要系统，以及它在高压环境下的脆弱性。无论是学生追赶学期的学业、律师准备庭审，还是运动员在比赛季节的紧张，他们的注意力在高需求的情况下常常会受到影响。Jha提出了一个名为“预抗压”的新概念，强调我们应该每天训练我们的思维，保持注意力的敏锐，就像定期锻炼身体一样，以维持心理健康和优化表现。
日常沟通的五个重要短语
- 注意力受损 (Attention suffers) - 在高压状态下，注意力的脆弱性。
- 心理健康 (Psychological well-being) - 关注心理健康的重要性。
- 正念训练 (Mindfulness training) - 通过正念来提升注意力的能力。
- 有效最小剂量 (Minimum effective dose) - 实践正念所需的最短时间以获得益处。
- 日常练习 (Daily practice) - 规律练习对提高注意力的影响。
逐步跟读指导
要有效应对这个视频的内容，建议您尝试以下步骤进行影子跟读（shadow speak）练习，这对于提高英语发音和日常对话能力非常有效：
- 选择段落：挑选视频中的短段落，最好是30秒到1分钟左右，以便易于重复跟读。
- 初步聆听：完整听一遍，理解意思，注意词汇和语调。
- 逐句跟读：分句跟读，模仿演讲者的语调和发音，重复几遍以提高流利度。
- 录音反馈：录下自己的声音，与视频内容进行对比，评估发音的准确性。
- 每日练习：设定每天至少12分钟的练习时间，根据研究显示，这样的练习能够有效提升您的注意力和口语能力。
通过这样的影子跟读练习，您将能在日常对话中更加自信，并显著提高您的雅思口语练习效果。
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。