0:00
Today is the first day of the rest of your life.
0:04
This feeling of a new beginning is always very refreshing.
هذا الشعور ببداية جديدة دائمًا ما يكون منعشًا جدًا
0:09
New year, a new life, a new job, new month, new week, new day,
even a new breath.
عام جديد، حياة جديدة، وظيفة جديدة، شهر جديد، أسبوع جديد، يوم جديد، وحتى نفس جديد.
0:24
Let's all forget all, all the troubles, all of our troubles for
five seconds and just breathe deeply.
دعونا جميعًا ننسى كل، كل المشاكل، كل متاعبنا لمدة خمس ثوانٍ ونتنفس بعمق.
0:35
Hello everyone.
مرحبًا بالجميع
0:36
This is the first episode of Inner English Podcast.
هذه هي الحلقة الأولى من بودكاست إنر إنجليش
0:40
My name is Marwan.
إسمي مروان
0:42
I'm from Egypt, 32 years old.
0:46
There are over 4 million podcasts in the world, more or less.
0:52
I just decided to make one more I think doesn't harm anyone.
قررت فقط أن أصنع واحدًا إضافيًا، أعتقد أنه لا يضر أحدًا
0:57
Every new beginning is a new opportunity for us.
كل بداية جديدة هي فرصة جديدة لنا
1:03
It's something that motivates us, inspires us and pushes us to
be better, to do better, to improve.
إنها شيء يحفزنا، ويُلهمنا، ويدفعنا لنكون أفضل، لنقوم بأفضل، لنحسن من أنفسنا
1:13
Most of us fear change.
معظمنا يخاف التغيير
1:15
Fear getting out of the comfort zone.
يخافون من الخروج من منطقة الراحة
1:19
We always fear the unknown.
نحن دائمًا نخاف المجهول
1:22
Getting anxious about unrevealed possibilities.
نشعر بالقلق من الإحتمالات غير المكتشفة
1:27
We are not sure what's gonna happen in the future.
لسنا متأكدين مما سيحدث في المستقبل
1:30
Natural feeling for all of us.
شعور طبيعي لنا جميعًا
1:32
I think our brains always try to trap us into feeling this kind
of fear about what's going to happen.
1:44
The unknown.
1:45
I think it's.
1:47
It's a kind of a defensive mechanism.
إنه نوع من آليات
الدفاع
1:50
Our brains try to protect us from some kind of unknown danger by
producing this kind of fear.
2:01
That's why it's important to be mindful of what we are doing
while we are doing it.
2:07
It's of kind, kind of exercise or training or mindset.
2:11
The only way to let go of this kind of fear of the future.
2:16
Because most of our fears are not actually valid.
لأن معظم مخاوفنا ليست في الواقع منطقية
2:22
They are unnecessary fear fears because we think we can control
everything.
إنها مخاوف غير ضرورية لأنها لأننا نظن أننا نستطيع التحكم في كل شيء
2:31
We think a lot about the past, we think a lot about the future,
the unknown.
نحن نفكر كثيرًا في الماضي، نفكر كثيرًا في المستقبل، المجهول
2:36
But the cure to this kind of state of mind is just to focus on
what we're doing while we're doing it.
2:45
Even if it's a small activity, even if it's just drinking a cup
of tea.
2:51
If you're drinking a cup of tea, don't think about what's gonna
happen after that.
2:55
Just enjoy the moment as possible.
فقط استمتع باللحظة قدر الإمكان
2:57
If you're focusing on what you're doing in your work while
you're doing it, you, you actually becoming better at being mindful.
3:08
And we.
ونحن
3:09
You're trying to.
تحاول أن
3:11
You will find out that you are actually.
ستكتشف أنك في الواقع
3:13
Your focus is increasing.
3:15
Especially in our era of social media and our short attention
span.
3:24
When it comes to using social media and scrolling and most
people, most of people current, most people currently suffer from a short
attention span.
عندما يتعلق الأمر باستخدام وسائل التواصل الاجتماعي والتصفح، فإن معظم الناس، معظم الناس في الوقت الحالي، يعانون من قصور في مدة التركيز
3:35
They can't focus about anything for a long time.
3:38
So this is actually a great way to increase your focus.
3:42
It makes you not forget what you're doing.
تجعل من الصعب عليك نسيان ما تفعله
3:46
Where did you put your glasses?
3:48
Where did you put your pen?
3:51
Sometimes you go to a place and you.
أحيانًا تذهب إلى مكان ما و
3:53
Then you realize you don't remember what you wanted from this
place.
4:00
That's because you keep.
4:03
Your mind is like a monkey, keeps jumping from one idea to
another.
4:07
And that's why just breathing for a second, taking a moment,
starting slow sometimes is actually a benefit.
4:19
Starting right.
4:20
Start starting your day like you.
4:23
Most people open their eyes, then check their phone and then
open the social media and see if there are notifications, if there are some
messages.
معظم الناس يفتحون أعينهم، ثم يتحققون من هواتفهم، ثم يفتحون وسائل التواصل الاجتماعي ليروا إذا كانت هناك إشعارات أو رسائل
4:38
I see.
4:39
I think it's better to do the opposite.
4:42
Just delay for one hour your phone just.
4:48
If I.
إذا كنت أ
4:48
If I talk about phones.
4:51
Exactly.
بالضبط
4:52
I would say delay it for one hour and just live offline for one
hour.
4:58
Just go to the bathroom, just make your own coffee, pray, do
whatever you want, Start slow, make breakfast and then.
فقط اذهب إلى الحمام، حضّر قهوتك، صلِّ، افعل ما تريد، ابدأ ببطء، حضّر الإفطار ثم
5:14
Then reward yourself with using your phone, checking your email,
your work.
5:26
That's gonna be a different feeling.
5:29
Especially if you, if you.
خاصة إذا كنت، إذا كنت
5:31
If we get addicted to the dopamine of.
5:37
The dopamine of using phones, the dopamine of scrolling.
الدوبامين الناتج عن استخدام الهواتف، الدوبامين الناتج عن التمرير المستمر
5:43
When we get addicted to these kind of endless little actions,
it's becoming more difficult to get this kind of dopamine from anything else
beneficial.
عندما نصبح مدمنين على هذه الأنواع من الأفعال الصغيرة التي لا تنتهي، يصبح من الصعب الحصول على هذا النوع من الدوبامين من أي شيء آخر مفيد
5:59
For example, if you want to wake up and then go for a walk or
for a run, it's gonna be.
على سبيل المثال، إذا أردت أن تستيقظ ثم تذهب للمشي أو للجري، سيكون
6:08
It's gonna produce some kind of positive feeling and dopamine
when you go home, take your shower.
سينتج نوعًا من المشاعر الإيجابية والدوبامين عندما تعود إلى المنزل، وتأخذ حمامك
6:16
But if you start your day by scrolling and not giving your brain
some rest, some slow beginning, I think it's.
لكن إذا بدأت يومك بالتمرير ولا تمنح عقلك بعض الراحة، وبداية بطيئة، أعتقد أنه
6:32
It's gonna be a disaster over time.
سيكون كارثة مع مرور
الوقت
6:36
There's any message I want to talk about in this video is to let
go.
أي رسالة أريد الحديث عنها في هذا الفيديو هي أن تتخلى
6:41
Let go of the past, let go of the future.
6:45
This is, this is a reminder to try to drop everything, try to
stop controlling everything.
هذا تذكير بمحاولة ترك كل شيء، حاول التوقف عن التحكم في كل شيء
6:57
Stop trying to control everything.
7:00
Because that's impossible.
7:01
Give yourself a break.
7:03
Life can be hard, that's for sure.
7:06
That's no surprise.
7:07
No one said life is easy.
7:09
Life is dandy and sweet.
7:11
No, that's.
7:13
That's okay.
لا بأس بذلك
7:14
But it gets easier if you just work on it moderately without
just feeling
لكنها تصبح أسهل إذا عملت عليها بشكل معتدل دون الانصياع لمشاعر
7:20
Scared, feeling anxious about the uncontrolled environment.
الخوف، والشعور بالقلق تجاه البيئة الخارجة عن السيطرة
7:27
Because let's be honest, we are not in control of this planet.
لأنه لنكن صادقين، نحن لسنا المسيطرين على هذا الكوكب
7:31
We can't control everything.
لا يمكننا التحكم في كل شيء
7:33
We can only control our reactions to stay in a positive mindset,
to deal with every day and to appreciate what we have.
يمكننا فقط التحكم في ردود أفعالنا للبقاء في حالة ذهنية إيجابية، وللتعامل مع كل يوم ولتقدير ما لدينا
7:47
Having like this kind of little gratif gratitude meditation,
thinking of what you already have and appreciate what you already have.
وجود نوع من التأمل على الامتنان الصغير هذا، والتفكير في ما لديك بالفعل وتقدير ما لديك بالفعل
7:59
Like even the things you take for granted, like your body, like
your eyes, like your ears.
8:06
Everything, everything.
8:08
When you list these blessings you listen, already have, that's,
that can give you another perspective that you are actually, you are good.
عندما تذكر هذه النعم التي لديك بالفعل، هذا يمكن أن يمنحك منظورا آخر بأنك في الواقع، أنت بخير
8:18
You're living, you are living a good life.
أنت تعيش، أنت تعيش حياة جيدة
8:20
That's, that's not bad.
8:23
And after all, all the stories have ups and downs.
وبعد كل شيء، كل القصص لها صعود وهبوط
8:29
All our lives have ups and downs.
حياتنا كلها لها صعود وهبوط
8:31
Even you, you can't, you can, sure, you can imagine that if you
have this tons of money, you will have a better life.
8:40
But actually a lot of rich people are suffering from different
things.
ولكن في الواقع كثير من الأثرياء يعانون من أشياء مختلفة
8:45
Everyone has his own needs and desires and problems and it's not
going to stop.
8:52
Actually, life would be so boring without these kind of dramas
and these what we think bad is events.
في الحقيقة، ستكون الحياة مملة جدًا بدون هذا النوع من الدراما وهذه الأحداث التي نعتبرها سيئة
9:05
But actually that's how it gives you a good feeling when
something good happens.
ولكن في الواقع هذا هو ما يمنحك شعورًا جيدًا عندما يحدث شيء جيد
9:15
This is a reminder for me and for everyone watching this video
that let's just take it easy.
هذا تذكرة لي ولجميع من يشاهد هذا الفيديو بأن نأخذ الأمور ببساطة
9:24
Let's.
9:25
In this kind of crazy world, sometimes let's just stop, slow,
slow down, enjoy a little bit.
9:32
Without comparing our lives to everyone else.
9:38
Let's try to use every beginning, every month, every new month,
every new year.
دعونا نحاول استخدام كل بداية، كل شهر، كل عام جديد
9:45
And we are, after three months, we are going to have to start
2026.
وبعد ثلاثة أشهر، سنضطر لبدء عام 2026
9:52
That's always, that's always a good opportunity.
هذه دائمًا، هذه دائمًا فرصة جيدة
9:57
I'm not talking about resolutions because I.
9:59
Because I know a lot of people don't like New Year's
resolutions.
10:04
But I'm saying let's be motivated.
10:07
Let's have an open mind about what might happen in the future.
لنفتح أذهاننا لما قد يحدث في المستقبل
10:12
And motivation itself is not complete.
والتحفيز بحد ذاته ليس كافيًا
10:15
It's not wholesome.
10:18
It's a little burning that makes you start a little motivation.
10:22
But it, we should use it in a way to be inspired and to make a
plan and to try to be consistent over time.
10:37
Because then consistency is the key to make things happen.
10:42
It's not motivation.
10:43
Motivation comes and go.
التحفيز يأتي ويذهب
10:45
Sure, there will be obstacles in the way, there will be
unexpected barriers.
بالتأكيد، ستكون هناك عقبات في الطريق، وستكون هناك حواجز غير متوقعة
10:54
And that's when we should fight back.
10:57
That's, that's when we should insist on getting over our
problems, on trying to achieve our goals.
هذه هي اللحظة التي يجب أن نصر فيها على التغلب على مشكلاتنا، على محاولة تحقيق أهدافنا
11:06
1% every day, 1% better every day to improve.
كل يوم، تحسين بمقدار 1٪ كل يوم للتطور
11:10
If we are learning a language, we should keep trying to improve
1% every day.
إذا كنا نتعلم لغة، يجب أن نستمر في محاولة التحسين بمقدار 1٪ كل يوم
11:16
That's the key.
هذا هو المفتاح
11:18
It's not about getting sudden improvement.
11:22
That's unrealistic.
11:24
Easy come, easy go.
11:25
If you think you're gonna learn the language in three months, I
don't think that's realistic at all.
11:30
That's only charging your short term memory and then a year
later you will forget everything.
11:39
Some things take time and we should always respect the nature's
rules.
11:45
Always.
11:46
This way we try.
11:49
Trying to adopt a healthy lifestyle is not easy at all.
محاولة تبني أسلوب حياة صحي ليست سهلة على الإطلاق
11:56
It's much, much harder than adopting a crazy, messy lifestyle.
12:05
You try to stop yourself from eating fast food or unhealthy
food.
تحاول أن تمنع نفسك من أكل الوجبات السريعة أو الطعام غير الصحي
12:12
You try to work out.
تحاول ممارسة التمارين الرياضية
12:15
You try to be organized about your sleeping schedule and about
working and about drinking water.
12:24
And it's not easy at all to adopt this kind of lifestyle and to
be consistent and persistent with it.
وليس من السهل على الإطلاق تبني هذا النوع من أسلوب الحياة وأن تكون متسقًا ومثابرًا عليه.
12:33
That's why it's not for everyone.
12:36
That's why a lot of people keep failing and trying again.
لهذا السبب الكثير من الناس يستمرون في الفشل والمحاولة مرة أخرى
12:40
And that's the important thing, to be persistent, to try again.
12:46
It's okay to get a setback sometimes, but the important thing is
to keep trying until things happen.
12:55
And this kind of trying is much, much better than giving up and
keep getting worse and worse about our goals.
13:04
Our brains will always give us this kind of little toxic ideas
about we only live once, just forget about everything, just let's, let's eat
this kind of food.
13:16
Life is unfair.
الحياة غير عادلة
13:18
Sure, it's unfair, but also it's beautiful.
بالتأكيد، إنها غير عادلة، لكنها أيضًا جميلة
13:23
When we change ourselves, when we cherish, when we change our
perspectives about life, when we change ourselves, when we become positive,
when we fill ourselves with positive ideas and actions, actually we start to
see life differently.
13:45
Focusing on healing ourselves is always worth the effort.
التركيز على شفاء أنفسنا دائماً يستحق الجهد
13:51
Lighting our candles is much, much better than cursing the
darkness.
إشعال شموعنا أفضل بكثير من لوم الظلام
13:58
This is my first
episode of this podcast and to the English learners whom trying are trying to
practice listening or practice speaking like myself, thank you for watching.
هذه هي حلقتي الأولى من هذا البودكاست وللمتعلمين الإنجليز الذين يحاولون ممارسة الاستماع أو التحدث مثلي، شكراً لمشاهدتكم