Th can be voiced /ð/ as in the and those, or voiceless /θ/ as in think and with. Both require flowing air over the tongue and the tongue placed between the teeth. There should be noisy friction and the sound should continue. Make sure you don't have your tongue behind your teeth or say the stopped sounds /d/ or /t/. The recordings below are for the voiced th /ð/ sound.
For additional voiced th phrases sorted by words, click here.
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Find your target sound. Listen to the words. Repeat each word until you are confident in your pronunciation. Use your recording tool to record the sample and your word. Playback and compare. Repeat until your production matches the sample.