Meditation
连续跟随 1 分钟
本日音频 · material.mp3
正常 1.0 倍速 · 用于 Step 1 Blind Listening 与 Step 5 Final Listening
今日材料
30 分钟训练流程
0 / 5 步完成Day 10
Today’s Material
Title: Meditation
Source: ELLLO (elllo.org) #1528
Duration: 3:37
CEFR Estimated Level: B2
Today’s Continuous Listening Target: 1 分钟
本日训练目标
连续跟随 1 分钟
本日主题
Mark 分享冥想的好处与开始方式
Step 1：Blind Listening
时间： 5 分钟
规则：
关闭中文字幕。 关闭英文字幕。 正常 1.0 倍速。
禁止暂停。 禁止倒退。
即使有一句没有听懂，也继续听。
听完以后回答：
- Who is talking?
- What are they talking about?
- What happened?
- What’s the main point?
Step 2：Chunk Listening
时间： 7 分钟
每约 60 秒暂停。
每次暂停以后只总结”意思”。
不要尝试背原句。
示例：
He’s explaining why he left.
She disagrees with him.
They’re talking about what happened yesterday.
Step 3：Transcript Check
时间： 8 分钟
打开英文 transcript。
只寻找下面三种问题：
A： 单词认识，但声音没有听出来。
B： 单词认识，但意思反应太慢。
C： 真正不知道的表达。
每天最多挑选 5 个重点。
Step 4：Fast Processing
时间： 5 分钟
选择当天最困难的 3 至 5 个句子。
每句话：
听一次 理解 跟读 再听 再跟读
不要逐词翻译。
Step 5：Final Listening
时间： 5 分钟
关闭 transcript 和字幕。
从头完整播放。
禁止暂停。
结束以后进行 30 至 60 秒英语口头复述。
可以使用：
Basically, they were talking about…
At first…
Then…
The main point was…
In the end…
Daily Score
理解率： ____ %
明显掉线次数：
最长连续跟随时间：
需要 transcript 才能理解的比例： ____ %
今天最明显的问题：
Transcript · 英文原文
先盲听再对照。只找 A（没听出）B（反应慢）C（真不会）三类问题。
Mark
Hey, Haruka. I have a question for you. Do you ever meditate?
Haruka
Only occasionally. I know it's very good for your mental health, but I forget all the time. Do you?
Mark
I do, but not in the most traditional or usual way. I don't sit in silence very often. I do that too sometimes, but I'll meditate either by going through a guided meditation, like a voice, someone telling me to relax your shoulders and focus on your breathing, et cetera. Or I meditate at other times like when I'm doing the dishes. I just focus on just the act of the water going over my hands or cleaning the dishes. And that's a form of meditation to me.
Haruka
Do you feel much better after that?
Mark
I feel calmer. I certainly feel more relaxed. Yeah. I feel like when I do that, my mind usually is going very fast and it's a good way to slow it down and bring it back to a more tolerable way of thinking.
Haruka
Is meditation similar to zoning out?
Mark
I guess, but to me, zoning out is letting your mind wander. Whereas meditation, you're bringing it to a single focal point.
Haruka
I see. Actually, I remember that I have used this app called Undo. It's a very simple three minutes or whatever minutes you choose. And it start with a bamboo sound. And I like it and I feel, yeah, much calmer after that meditation.
Mark
Yeah. I have the same app. That is the one time I will do a silent meditation. I'll use that app because, like you said, there's this bamboo sound at the beginning and a gong at the end, but it's just silent in between. Other than meditation, what else do you do when you get stressed out?
Haruka
Recently, I do try to do deeper breathing, inhale and exhale. And also looking at the window, mountains, skies, feeling the breeze. They are all very calming to me. How about you?
Mark
If I get stressed out or if I'm unhappy, I try to think about other people. What could I do for someone else to make them happy? How could I surprise someone, something like that.
Haruka
That's very nice of you.
Mark
Yeah, I guess. It just, it helps me. Because if I don't do tat, I will probably focus too much on whatever's making me unhappy or stressed out. But if I put my attention on someone else, that makes me happy.
Haruka
I love that way of thinking. I will try that.
Meditation
==================================================
MarkHey, Haruka. I have a question for you. Do you ever meditate?
HarukaOnly occasionally. I know it's very good for your mental health, but I forget all the time. Do you?
MarkI do, but not in the most traditional or usual way. I don't sit in silence very often. I do that too sometimes, but I'll meditate either by going through a guided meditation, like a voice, someone telling me to relax your shoulders and focus on your breathing, et cetera. Or I meditate at other times like when I'm doing the dishes. I just focus on just the act of the water going over my hands or cleaning the dishes. And that's a form of meditation to me.
HarukaDo you feel much better after that?
MarkI feel calmer. I certainly feel more relaxed. Yeah. I feel like when I do that, my mind usually is going very fast and it's a good way to slow it down and bring it back to a more tolerable way of thinking.
HarukaIs meditation similar to zoning out?
MarkI guess, but to me, zoning out is letting your mind wander. Whereas meditation, you're bringing it to a single focal point.
HarukaI see. Actually, I remember that I have used this app called Undo. It's a very simple three minutes or whatever minutes you choose. And it start with a bamboo sound. And I like it and I feel, yeah, much calmer after that meditation.
MarkYeah. I have the same app. That is the one time I will do a silent meditation. I'll use that app because, like you said, there's this bamboo sound at the beginning and a gong at the end, but it's just silent in between. Other than meditation, what else do you do when you get stressed out?
HarukaRecently, I do try to do deeper breathing, inhale and exhale. And also looking at the window, mountains, skies, feeling the breeze. They are all very calming to me. How about you?
MarkIf I get stressed out or if I'm unhappy, I try to think about other people. What could I do for someone else to make them happy? How could I surprise someone, something like that.
HarukaThat's very nice of you.
MarkYeah, I guess. It just, it helps me. Because if I don't do tat, I will probably focus too much on whatever's making me unhappy or stressed out. But if I put my attention on someone else, that makes me happy.
HarukaI love that way of thinking. I will try that.
Vocabulary · 本日最多 5 个重点
Vocabulary — Day 10
每天最多 5 个最值得训练的项。优先：自然口语短语、phrasal verbs、连读后难识别的表达、高频口语结构。 所有例句与读音均依据本日真实音频。凡标注 STREAM_ONLY 的项目，需在观看后核对官方字幕再填写。
1. zone out
Expression: zone out
Meaning: 走神 / 发呆
Original sentence: Is meditation similar to zoning out?
Natural pronunciation note: zone out 连读 zo-nowt；out 重读。
My own simple paraphrase: 脑子里放空，思绪乱飘。
Example: I zone out during long meetings.
2. let your mind wander
Expression: let your mind wander
Meaning: 让思绪随意游走
Original sentence: Zoning out is letting your mind wander.
Natural pronunciation note: mind wander 连读 mind-wan-der；wander /ˈwɑːn.dɚ/。
My own simple paraphrase: 不想特定的事，任脑子随便飘。
Example: Staring out the window lets my mind wander.
3. bring it to a focal point
Expression: bring it to a focal point
Meaning: 把注意力集中到一个焦点
Original sentence: Whereas meditation, you’re bringing it to a single focal point.
Natural pronunciation note: focal point 重读；bring it to 连读 bri-ngi-tu。
My own simple paraphrase: 冥想是把注意力拉回到一个点上。
Example: Close your eyes and bring your mind to a focal point.
4. stressed out
Expression: stressed out
Meaning: 压力很大
Original sentence: Other than meditation, what else do you do when you get stressed out?
Natural pronunciation note: stressed 过去分词 /strest/；out 重读。
My own simple paraphrase: 感到非常焦虑紧张。
Example: I get stressed out before big presentations.
5. the act of (doing something)
Expression: the act of (doing something)
Meaning: （做某事的）行为本身
Original sentence: I just focus on just the act of the water going over my hands.
Natural pronunciation note: act of 连读 ac-təv。
My own simple paraphrase: 不追求结果，只专注当下做这件事。
Example: Washing dishes can be mindful if you focus on the act of it.