想得深，潛得深（自潛心理技巧 譯文）
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咖哩
Jan 5, 2009, 12:58:25 AM1/5/09
to 自由潛水
Think Yourself Deeper - The Process of NLP
24 March 2003
By Sam Kirby
Salesmen use it to help clinch deals, managers use it to motivate
their teams, Olympic athletes reckon it helps them to the gold -- but
just what can NLP do for you and your freediving? About a year ago
now, I was introduced to the basic concepts of Neuro Linguistic
Programming by Ed Hines, a licensed NLP practitioner working in Paris.
In the last twelve months and specifically in the run up to Hawaii, I
have used it a lot and thought maybe it would be a good idea to share
it with Deeper Blue folk who - at times, go on admit it - seem so
obsessed about what their O2 count/spleen/lungs/mammalian reflex and
tearducts are doing to focus on what has to be one of the major
freediving factors -- the mind game!
業務員，經理人，奧林匹克運動員，使用神經語言程式學改善自己的表現與業績。這項心理技術如何增進自由潛者的表現呢？大約一年前，愛迪向我簡介了這項技
術，他是一位領有此技術合格認證的指導員，之後我在夏威夷持續了十二個月的時間進行練習，經過親身的體驗後，我認為這項技術很值得與各位同好分享。自由
潛者經常會注意潛水反射、肺活量的多寡、脾臟反應，儘管如此，不可否認自由潛水最重要的根本在於內心層面的控制！
NLP has been defined as "the psychology of excellence" and is based on
the belief that if one person can be outstanding then we can all learn
to be. It looks at the links between thoughts and physiology, between
our beliefs and our actions and how the mind and body interact upon
each other. In summary -- we are looking at a loosely structured set
of processes that, with practice, enable us to use and manage our
attitudes, resulting in fewer off-days and a faster recovery from set
backs.
神經語言程式學是一門非常卓越的心理學，其關鍵的信念在於，我們相信『可以透過某種學習使我們成為傑出』，他就像是思想與肉體之間的連結，此技術可以讓
我們掌握自己對於眼前事物的態度，可以因此在短時間內調整自己的情緒遠離低潮。
How many times have you felt that your mind has talked your body out
of a good dive? You forgot your mask and had to borrow one, your usual
buddy isn't around and you're not sure about the new guy (even though
he's Kirk Krack), there are kids throwing a ball around in the
pool.... You know in your heart that all these things are not REAL
reasons why your dive was pathetic but yet you still blamed them. NLP
can help you override these stressors, ensuring that your mind
supports your body in your attempts and both are synchronised to
deliver optimum performance as you require it.
回想一下有多少次潛水時，你的心理狀態並不支持當下的潛水活動，當時可能有些外在情況觸發了這樣的現象，比如說你忘了帶面鏡，而向他人借用了你所陌生的
面鏡，或者是你平日所熟悉的潛伴不在身邊，取而代之的是你不熟識的潛友，即使你聽聞過他功力高深，但仍然會有些不放心，有一些小孩子在池邊丟球…。
這些周遭的事情可能都會使你無法順利進行潛水，雖然你會怪罪外在的環境干擾使你的潛水乏味，但你知道這都不是真正的理由。神經語言程式學可以幫助你克服
這些外在的干擾，幫助你直接控制自己內心的態度，使內心的態度完全地支援你的身體，透過心理與生理的結合展現出完美的潛水表現。
Sounds good -- but how do we do it? Well it's kind of open ended
really. There are almost countless principles and ideas within NLP so
I will get you started by introducing you to those which I have so far
found to be useful for my freediving.
恩～聽起來不錯。但我們要如何進行呢？ 這是一個沒有標準答案的問題，有很多種方式可以開始，我將會以，介紹我自己運用此技巧於潛水中的經歷，幫助你瞭
解。
The first is the notion of Rapport. This is easiest to think about if
you consider your relationship with a good friend. To have Rapport
with your friend means you have a mutual trust and responsiveness with
each other. Your beliefs, values and actions are in line. Once you
have got your head around that then apply it internally. Rapport
within yourself is known as Congruence. To be Congruent you need to
establish Rapport with yourself in three major areas -- Physical
Rapport, Mental Rapport and Spiritual Rapport. Freedivers are familiar
with the first, generally we are healthy but do we have that sense of
well being that comes from eating right, sleeping right, training
right -- or at least how we personally feel is "right". Mental Rapport
may be a new concept, is your head in the right place? Do you feel at
peace with yourself? You try and do a great dive after having a
screaming row with your partner and tell me Mental Rapport is not
important! Finally take a look at your Spiritual Rapport. This may be
religious or not but generally you are aiming for feeling comfortable
with your place in the world, why you are here and what you are up to.
Of course, it seems more relevant if you break this down a little
further, to a competition dive for example.
首要關鍵是『和諧一致』。具體一點的說明其實很簡單，你將他認定為你與知己的關係，和知己的關係是一種高度互動並且彼此信賴。建立內在的和諧一致，主要
從三個面向努力，生理、心理、精神。自由潛者通常會把重心放在生理上，例如我們會進行適當的飲食控制，足夠的睡眠，合理的訓練，但心理狀態的和諧則是一
個較新的領域（譯者：筆者在此開始暗示，自潛時不只是放鬆思緒那麼簡單），你的心理狀態佳嗎？是否真的由衷的感到平靜呢？另一個更深層了領域是精神上
的，這可能帶點宗教或哲學，通常我們會專注在生理或心理的感覺是否舒服，但為什麼你在這裡？你在做的是什麼事情呢？如果你進行自由潛水比賽，挑戰自己的
極限與深度，你將有機會對這些精神層面的問題有比較深的認識。
Am I feeling good today? -- do I need food, water, sunscreen? Is my
head in the right place? -- have I left "I don't like the colour of
that rope?", "how the hell am I going to pay for the flight to
Hawaii?", and all those little worries back at the apartment. And
spiritually -- well I would hope most freedivers would have got over
"Do I really belong this deep in the ocean?" by now but I do admit to
the odd mild panic at the thought of the water column above me when
attempting a new Constant PB. Get these in line and you are on the
way....
Reaching new bests are clearly important to most freedivers. NLP talks
about these in terms of Goals and Outcomes. Goals are what we want,
Outcomes are what we create. We are asked not to spend too much time
considering what is currently possible when we are setting our
Outcomes -- after all, look at what you could do 5 years ago and what
you can do now. How much of that would you have thought possible? Once
you have decided on your Outcome (depth, static time, dynamic
distance, big fish) then make sure you will recognise it when you get
it -- not normally a problem with dives!
達到新的最佳成績對於一個自潛者而言無疑是很重要的一件事。神經語言程式學在技術面上分為目標與結果，所謂的目標就是我們內心所期望而設定的，而結果則
是我們的生理所締造的成績。通常我們依照過往的訓練表現，用很短的時間思考或回想一下就知道我們可能達到的『成績』，過去五年累積下來的潛水表現，理應
不會在這一次潛水挑戰有多大的改變，所以這一次挑戰會得到什麼成績多少心裡有個底。但放棄這些過去，請問你認為你的成績應該達到什麼境界？你必須『決
定』你的成績，然後非常堅定的相信你將可以達到要求。
Next determine what you have to do to achieve your Outcome. How much
of this achievement is dependent on you and how much on other factors
-- does it require that your buddy gets up early to train with you?,
do you need good weather?, will you have to get time off work? Try and
bring as many of these factors as possible under your own control. If
you must rely on a buddy, and for freediving you definitely will have
to, try and establish a win-win situation for you and your buddy. My
regular training buddy and I have a great routine where we take turns
to persuade each other that - yes the pool is a better idea than a
pizza, and both take the time to watch the other do static tables,
dives or whatever. It helps that we both have similar Outcomes in
mind, not necessary similar depths or times but on our own personal
scales we are facing the same kind of challenge.
As you go along, pay attention to whether or not you are on course.
Use your senses to feel what is actually happening to you and change
what you are doing as necessary. If you are getting bored of
hypercapnic tables try hypoxic ones. Are you really making that new
depth comfortably or are you quietly self-denying that ringing in
theears that means you are close to samba even though your mates can't
see it? Listen to your body and don't let your mind tell lies back!
當你設定好自己的成績後，接下來的疑問就是『要如何達到該成績』，分析一下為了達到這個成績，有多少因素是完全與你有關？而又有多少是環境的因素？例
如：你的同伴有需要每天早起陪同你一起訓練嗎，抑或是你需要好天氣嗎？需要耗時多少久？當你分析完以後，盡可能的調整自己掌控最多的因素，和同伴協調嘗
試將你個人的訓練轉變為對雙方都有利的一種方式，要排除天氣因素，游泳池是一個很好的地點，其餘時間也可以練習靜態閉氣，你將發現克服周遭環境的限制，
其實和我們打破深度或閉氣時間的紀錄是相似的心路歷程，對於我們都是相似的挑戰。假如你是單獨進行訓練，你需要更加小心的注意身體狀態是否正常，察覺身
體的反應變化是非常必要的，使用多種訓練方式交替進行使自己免於煩悶。仔細的傾聽身體的聲音，當你抵達一個新的深度時是否真的感覺舒適，抑或是接近昏迷
的警鈴已經響起，而你的同伴仍然離你遙遠！專注身體的一且反應，不要讓你的心情欺騙了你自己。
Be aware of the reasons people don't achieve their Outcomes. Maybe
they are not realistically achievable, maybe you are not sufficiently
motivated to achieve them, or maybe although on the surface (no pun
intended) you want to achieve them, underneath there is a doubt about
the desirability of the achievement. For a long time I dived with a
buddy who was having a hard time getting below 10m. In lots of ways I
wanted to keep pushing my PB (about 25m at the time) but in others I
didn't want to get too far ahead in case she got put off, gave up and
I had no one to train with. Luckily she got the hang of her ears and
then we both took off for the bottom. Think about the consequences and
by products of the Outcome, if it and all it brings you is what you
really want, you will have an easier time getting to it.
當你沒有辦法達成你一剛開始所設定的目標時，請當心你給自己的理由是什麼！也許你所設定的目標太過於誇張不切實際，也許你的動機不足以達成你的目標。有
一段很長的時間，我和同一個潛伴一起練習，潛水深度超過十米對他而言就很勉強了，而我當時嘗試很多種方法要突破自己的最佳成績25米深，雖然我迫切希望
提昇自己的最大深度，但我不希望離開我的潛伴太遠，我希望他可以持續的練習下去，因此為了配合他，我幾乎沒有進行任何的練習，很幸運的，過沒多久他就解
決了耳朵的問題，而且我沒還達到同樣的深度。若你真的打從心底設定了目標，並且嘗試往該目標前進，你很有可能輕鬆的完成當初所設定的目標。
NLP covers pretty much all of life, and if you try hard enough you can
apply it to virtually all of freediving. In a future article, I will
take a look at mastering new skills using the principles of NLP and
how to talk yourself into a great monofin style, Anchoring and how
merely lifting a finger can take you out of that need-to-breath panic
phase and back to a happy place and see if I can really define "the
zone" and give you an idea of how to believe yourselves into it. Most
importantly, NLP believes that "if you want to understand -- act" so I
will come up with some exercises to help you get your head around it.
Think Deeper! Longer! More Stylish....
神經語言程式學是一門應用範圍涵蓋很廣的技術，假如你夠努力的實施，你可以應用到所有的自由潛水技巧，在往後的文章裡，我將會介紹一些專門的自潛技巧與
神經語言程式學的結合，如何透過『自己』增進使用單蹼時的姿勢與風格。也會介紹如何透過舉起一根手指頭消除急迫想呼吸的慾望，並讓你在閉氣時就像安住在
某個快樂的環境裡，也許透過這些文章可以讓你更加堅定的具有信念。最重要的是，若你真的想要瞭解神經語言程式學，不要猶豫立刻行動加以執行，因此我在往
後的文章中也會介紹一些『作業』幫助你進入狀況！
24 March 2003
By Sam Kirby
Salesmen use it to help clinch deals, managers use it to motivate
their teams, Olympic athletes reckon it helps them to the gold -- but
just what can NLP do for you and your freediving? About a year ago
now, I was introduced to the basic concepts of Neuro Linguistic
Programming by Ed Hines, a licensed NLP practitioner working in Paris.
In the last twelve months and specifically in the run up to Hawaii, I
have used it a lot and thought maybe it would be a good idea to share
it with Deeper Blue folk who - at times, go on admit it - seem so
obsessed about what their O2 count/spleen/lungs/mammalian reflex and
tearducts are doing to focus on what has to be one of the major
freediving factors -- the mind game!
業務員，經理人，奧林匹克運動員，使用神經語言程式學改善自己的表現與業績。這項心理技術如何增進自由潛者的表現呢？大約一年前，愛迪向我簡介了這項技
術，他是一位領有此技術合格認證的指導員，之後我在夏威夷持續了十二個月的時間進行練習，經過親身的體驗後，我認為這項技術很值得與各位同好分享。自由
潛者經常會注意潛水反射、肺活量的多寡、脾臟反應，儘管如此，不可否認自由潛水最重要的根本在於內心層面的控制！
NLP has been defined as "the psychology of excellence" and is based on
the belief that if one person can be outstanding then we can all learn
to be. It looks at the links between thoughts and physiology, between
our beliefs and our actions and how the mind and body interact upon
each other. In summary -- we are looking at a loosely structured set
of processes that, with practice, enable us to use and manage our
attitudes, resulting in fewer off-days and a faster recovery from set
backs.
神經語言程式學是一門非常卓越的心理學，其關鍵的信念在於，我們相信『可以透過某種學習使我們成為傑出』，他就像是思想與肉體之間的連結，此技術可以讓
我們掌握自己對於眼前事物的態度，可以因此在短時間內調整自己的情緒遠離低潮。
How many times have you felt that your mind has talked your body out
of a good dive? You forgot your mask and had to borrow one, your usual
buddy isn't around and you're not sure about the new guy (even though
he's Kirk Krack), there are kids throwing a ball around in the
pool.... You know in your heart that all these things are not REAL
reasons why your dive was pathetic but yet you still blamed them. NLP
can help you override these stressors, ensuring that your mind
supports your body in your attempts and both are synchronised to
deliver optimum performance as you require it.
回想一下有多少次潛水時，你的心理狀態並不支持當下的潛水活動，當時可能有些外在情況觸發了這樣的現象，比如說你忘了帶面鏡，而向他人借用了你所陌生的
面鏡，或者是你平日所熟悉的潛伴不在身邊，取而代之的是你不熟識的潛友，即使你聽聞過他功力高深，但仍然會有些不放心，有一些小孩子在池邊丟球…。
這些周遭的事情可能都會使你無法順利進行潛水，雖然你會怪罪外在的環境干擾使你的潛水乏味，但你知道這都不是真正的理由。神經語言程式學可以幫助你克服
這些外在的干擾，幫助你直接控制自己內心的態度，使內心的態度完全地支援你的身體，透過心理與生理的結合展現出完美的潛水表現。
Sounds good -- but how do we do it? Well it's kind of open ended
really. There are almost countless principles and ideas within NLP so
I will get you started by introducing you to those which I have so far
found to be useful for my freediving.
恩～聽起來不錯。但我們要如何進行呢？ 這是一個沒有標準答案的問題，有很多種方式可以開始，我將會以，介紹我自己運用此技巧於潛水中的經歷，幫助你瞭
解。
The first is the notion of Rapport. This is easiest to think about if
you consider your relationship with a good friend. To have Rapport
with your friend means you have a mutual trust and responsiveness with
each other. Your beliefs, values and actions are in line. Once you
have got your head around that then apply it internally. Rapport
within yourself is known as Congruence. To be Congruent you need to
establish Rapport with yourself in three major areas -- Physical
Rapport, Mental Rapport and Spiritual Rapport. Freedivers are familiar
with the first, generally we are healthy but do we have that sense of
well being that comes from eating right, sleeping right, training
right -- or at least how we personally feel is "right". Mental Rapport
may be a new concept, is your head in the right place? Do you feel at
peace with yourself? You try and do a great dive after having a
screaming row with your partner and tell me Mental Rapport is not
important! Finally take a look at your Spiritual Rapport. This may be
religious or not but generally you are aiming for feeling comfortable
with your place in the world, why you are here and what you are up to.
Of course, it seems more relevant if you break this down a little
further, to a competition dive for example.
首要關鍵是『和諧一致』。具體一點的說明其實很簡單，你將他認定為你與知己的關係，和知己的關係是一種高度互動並且彼此信賴。建立內在的和諧一致，主要
從三個面向努力，生理、心理、精神。自由潛者通常會把重心放在生理上，例如我們會進行適當的飲食控制，足夠的睡眠，合理的訓練，但心理狀態的和諧則是一
個較新的領域（譯者：筆者在此開始暗示，自潛時不只是放鬆思緒那麼簡單），你的心理狀態佳嗎？是否真的由衷的感到平靜呢？另一個更深層了領域是精神上
的，這可能帶點宗教或哲學，通常我們會專注在生理或心理的感覺是否舒服，但為什麼你在這裡？你在做的是什麼事情呢？如果你進行自由潛水比賽，挑戰自己的
極限與深度，你將有機會對這些精神層面的問題有比較深的認識。
Am I feeling good today? -- do I need food, water, sunscreen? Is my
head in the right place? -- have I left "I don't like the colour of
that rope?", "how the hell am I going to pay for the flight to
Hawaii?", and all those little worries back at the apartment. And
spiritually -- well I would hope most freedivers would have got over
"Do I really belong this deep in the ocean?" by now but I do admit to
the odd mild panic at the thought of the water column above me when
attempting a new Constant PB. Get these in line and you are on the
way....
Reaching new bests are clearly important to most freedivers. NLP talks
about these in terms of Goals and Outcomes. Goals are what we want,
Outcomes are what we create. We are asked not to spend too much time
considering what is currently possible when we are setting our
Outcomes -- after all, look at what you could do 5 years ago and what
you can do now. How much of that would you have thought possible? Once
you have decided on your Outcome (depth, static time, dynamic
distance, big fish) then make sure you will recognise it when you get
it -- not normally a problem with dives!
達到新的最佳成績對於一個自潛者而言無疑是很重要的一件事。神經語言程式學在技術面上分為目標與結果，所謂的目標就是我們內心所期望而設定的，而結果則
是我們的生理所締造的成績。通常我們依照過往的訓練表現，用很短的時間思考或回想一下就知道我們可能達到的『成績』，過去五年累積下來的潛水表現，理應
不會在這一次潛水挑戰有多大的改變，所以這一次挑戰會得到什麼成績多少心裡有個底。但放棄這些過去，請問你認為你的成績應該達到什麼境界？你必須『決
定』你的成績，然後非常堅定的相信你將可以達到要求。
Next determine what you have to do to achieve your Outcome. How much
of this achievement is dependent on you and how much on other factors
-- does it require that your buddy gets up early to train with you?,
do you need good weather?, will you have to get time off work? Try and
bring as many of these factors as possible under your own control. If
you must rely on a buddy, and for freediving you definitely will have
to, try and establish a win-win situation for you and your buddy. My
regular training buddy and I have a great routine where we take turns
to persuade each other that - yes the pool is a better idea than a
pizza, and both take the time to watch the other do static tables,
dives or whatever. It helps that we both have similar Outcomes in
mind, not necessary similar depths or times but on our own personal
scales we are facing the same kind of challenge.
As you go along, pay attention to whether or not you are on course.
Use your senses to feel what is actually happening to you and change
what you are doing as necessary. If you are getting bored of
hypercapnic tables try hypoxic ones. Are you really making that new
depth comfortably or are you quietly self-denying that ringing in
theears that means you are close to samba even though your mates can't
see it? Listen to your body and don't let your mind tell lies back!
當你設定好自己的成績後，接下來的疑問就是『要如何達到該成績』，分析一下為了達到這個成績，有多少因素是完全與你有關？而又有多少是環境的因素？例
如：你的同伴有需要每天早起陪同你一起訓練嗎，抑或是你需要好天氣嗎？需要耗時多少久？當你分析完以後，盡可能的調整自己掌控最多的因素，和同伴協調嘗
試將你個人的訓練轉變為對雙方都有利的一種方式，要排除天氣因素，游泳池是一個很好的地點，其餘時間也可以練習靜態閉氣，你將發現克服周遭環境的限制，
其實和我們打破深度或閉氣時間的紀錄是相似的心路歷程，對於我們都是相似的挑戰。假如你是單獨進行訓練，你需要更加小心的注意身體狀態是否正常，察覺身
體的反應變化是非常必要的，使用多種訓練方式交替進行使自己免於煩悶。仔細的傾聽身體的聲音，當你抵達一個新的深度時是否真的感覺舒適，抑或是接近昏迷
的警鈴已經響起，而你的同伴仍然離你遙遠！專注身體的一且反應，不要讓你的心情欺騙了你自己。
Be aware of the reasons people don't achieve their Outcomes. Maybe
they are not realistically achievable, maybe you are not sufficiently
motivated to achieve them, or maybe although on the surface (no pun
intended) you want to achieve them, underneath there is a doubt about
the desirability of the achievement. For a long time I dived with a
buddy who was having a hard time getting below 10m. In lots of ways I
wanted to keep pushing my PB (about 25m at the time) but in others I
didn't want to get too far ahead in case she got put off, gave up and
I had no one to train with. Luckily she got the hang of her ears and
then we both took off for the bottom. Think about the consequences and
by products of the Outcome, if it and all it brings you is what you
really want, you will have an easier time getting to it.
當你沒有辦法達成你一剛開始所設定的目標時，請當心你給自己的理由是什麼！也許你所設定的目標太過於誇張不切實際，也許你的動機不足以達成你的目標。有
一段很長的時間，我和同一個潛伴一起練習，潛水深度超過十米對他而言就很勉強了，而我當時嘗試很多種方法要突破自己的最佳成績25米深，雖然我迫切希望
提昇自己的最大深度，但我不希望離開我的潛伴太遠，我希望他可以持續的練習下去，因此為了配合他，我幾乎沒有進行任何的練習，很幸運的，過沒多久他就解
決了耳朵的問題，而且我沒還達到同樣的深度。若你真的打從心底設定了目標，並且嘗試往該目標前進，你很有可能輕鬆的完成當初所設定的目標。
NLP covers pretty much all of life, and if you try hard enough you can
apply it to virtually all of freediving. In a future article, I will
take a look at mastering new skills using the principles of NLP and
how to talk yourself into a great monofin style, Anchoring and how
merely lifting a finger can take you out of that need-to-breath panic
phase and back to a happy place and see if I can really define "the
zone" and give you an idea of how to believe yourselves into it. Most
importantly, NLP believes that "if you want to understand -- act" so I
will come up with some exercises to help you get your head around it.
Think Deeper! Longer! More Stylish....
神經語言程式學是一門應用範圍涵蓋很廣的技術，假如你夠努力的實施，你可以應用到所有的自由潛水技巧，在往後的文章裡，我將會介紹一些專門的自潛技巧與
神經語言程式學的結合，如何透過『自己』增進使用單蹼時的姿勢與風格。也會介紹如何透過舉起一根手指頭消除急迫想呼吸的慾望，並讓你在閉氣時就像安住在
某個快樂的環境裡，也許透過這些文章可以讓你更加堅定的具有信念。最重要的是，若你真的想要瞭解神經語言程式學，不要猶豫立刻行動加以執行，因此我在往
後的文章中也會介紹一些『作業』幫助你進入狀況！
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