Mastering a new skill with IST principles 熟悉與內化

Familiarization vs. Internalization

We often think that familiarization is all that it takes to become a master or at least a skillful practitioner of martial arts or any other art form. When practicing the forms in martial arts, our masters often tell us that we are not yet familiar with the form or movement pattern. And we train more to become familiar. 

What does it actually mean to be familiar with something that you do? For me, it means that I remember that movement pattern so well that I do not have to think about the order of things and that I know what I am supposed to do with the techniques. Familiarity means that I am actually ready to start training to internalize that movement pattern or form. 

Regarding familiarity, the movement is still often superficial and separated from my being. I am probably able to perform the outer shell in a way that looks good, and those who lack the understanding of internal connection can be wowed by it. But when you look closer and feel it, the internal energy and confidence are uncertain and unstable. 

That instability will show through; I have often seen it masqueraded with external control. I use the term external control because when we control truly internalized movements, the internal control is strong and stable within that movement at all levels. Being mindfully connected at the present expands that control throughout all the layers of the body. External control is often tense, only muscular control that limits its controlling power to the muscle power of the individual performing the control. 

This all means that to become a true master of any art form, we must go beyond being familiar; we must internalize. 

Internalizing means making that movement pattern a part of your being so that it is interconnected at all levels of your being, and executing it is effortless. 

Training towards internalization

When we train mindfully towards internalization, we should plan how to reach that level of understanding and how to cultivate that mastery within ourselves. Being able to do so, we must first know a few things about ourselves:

1.) Physical and mental strengths and weaknesses—for example, if we have a knee problem, we must learn and be mindful of that knee position a bit more; if we have a short intention span, we must create a learning plan, use a timer, and stick to it to make a habit. We must know these things to train in a way that works for us.

2.) We must practice present-moment awareness. If our whole being is not present and, let's say, our mind keeps wandering off, that a-ha-moment of profound understanding keeps moving away. Success happens now. Only if you are fully present at that now can you succeed. 

3.) When is the best time for you to train? Many people love to train in the early morning hours, and they work wonders at a time I still consider night. My ideal time is close to noon or evening. I need my morning to be physically calm to start a balanced day, at least at this point in my life. Training time matters - if you want to internalize something, you should be at your best to do so. Do not start the most challenging new things before you are fully awake, nor leave it at the end of the training session when you are already tired. Place the most important new thing after a proper warm-up to ensure your body is ready to learn and your mind is alerted to join the training.

4.) Acknowledge the changes in your body. Our bodies require different things on different days. Changes in our routines may cause a change in our nutritional needs and the need for rest. Sometimes, we wake up sore; that day, we should focus on the painful areas that need more TLC.

5.) We should feel when our bodies are uptight and tense and when we are driving full speed for no reason. Then, our training should balance that tension and calm the body, not add to the stress cycle. 

When we create the most optimal learning environment internally and take responsibility for our own training, and when we find reasons to do it rather than excuses not to do it. Only then we have a shot to be able to master anything. 

We are not perfect when we start. We will fail, and we will even look stupid. But no one cares and remembers those moments but you. Everyone is too concerned about their own appearance. Fear not; you will grow out of your comfort zone if you allow yourself to go through that uncomfortable learning phase. Your new comfort zone will be bigger, allowing you to do more and fear less. You are one step closer to mastery. 

Here is the AI translation into Cantonese:

熟悉與內化

我們常常認為，熟悉就是成為武術或任何其他藝術形式的大師或至少熟練實踐者所需的一切。在練習武術的形式時，我們的師傅經常告訴我們，我們對該形式或動作模式還不夠熟悉。於是我們進一步訓練以變得熟悉。

對於熟悉某件事實際上意味著什麼？對我來說，這意味著我對那個動作模式的記憶如此深刻，以至於我不必去想事情的順序，並且我知道我應該如何運用這些技巧。熟悉意味著我已經準備好開始訓練以內化這個動作模式或形式。

關於熟悉，這個動作仍然往往是表面的，與我的存在是分開的。我可能能夠以一種看起來很好的方式執行外在的表現，而那些缺乏內部聯繫理解的人可能會對此感到驚訝。但當你更仔細地觀察並感受時，內在的能量和自信卻是模糊和不穩定的。

這種不穩定會顯露出來；我經常看到它被外部控制所掩蓋。我使用“外部控制”這個術語，是因為當我們控制真正內化的動作時，內部控制在各個層面上都是強大而穩定的。當我們在當前時刻保持意識的連結時，這種控制會擴展到身體的所有層面。外部控制往往是緊張的，只是肌肉控制，限制了控制的力量在執行控制的個體的肌肉力量上。

這一切意味著，要成為任何藝術形式的真正大師，我們必須超越熟悉；我們必須內化。

內化意味著將這個動作模式變成你存在的一部分，使其在你存在的所有層面上相互聯繫，並且執行起來毫不費力。

訓練以達成內化

當我們有意識地訓練以達成內化時，我們應該規劃如何達到那種理解的水平以及如何在自己內部培養那種精通。能做到這一點，我們首先必須了解自己的一些事情：

1.) 身體和心理的優勢與劣勢——例如，如果我們有膝蓋問題，我們必須更多地學習並注意那個膝蓋的位置；如果我們的注意力持續時間短，我們必須制定學習計劃，使用計時器，並堅持下去以養成習慣。我們必須知道這些事情，以便以適合自己的方式進行訓練。

2.) 我們必須練習當下的覺察。如果我們的整個存在不在當下，假設，我們的心思不斷游離，那麼深刻理解的瞬間就會不斷遠去。成功發生在現在。只有當你完全存在於當下時，你才能成功。

3.) 什麼時候是你訓練的最佳時間？許多人喜歡在清晨訓練，他們在我仍然認為是夜晚的時候創造奇蹟。對我來說，理想的時間接近中午或傍晚。我需要早晨保持身體平靜，以開始一個平衡的一天，至少在我生活的這個階段。訓練時間很重要——如果你想內化某件事，你應該在最佳狀態下去做。不要在完全清醒之前開始最具挑戰性的事情，也不要在訓練結束時當你已經疲倦的時候進行。將最重要的新事物放在適當的熱身之後，以確保你的身體已經準備好學習，而你的心智也已經警覺加入訓練。

4.) 注意你身體的變化。我們的身體在不同的日子需要不同的東西。日常的變化可能會導致我們的營養需求和休息需求的變化。有時候，我們醒來時感到酸痛；在這一天，我們應該專注於需要更多關懷的疼痛部位。

5.) 我們應該感受我們的身體何時緊繃和緊張，以及何時無緣無故地全速前進。然後，我們的訓練應該平衡那種緊張，讓身體冷靜下來，而不是加重壓力循環。

當我們在內部創造最優化的學習環境，並對自己的訓練負責，當我們找到理由去做而不是找藉口不去做時，只有在那時，我們才有機會掌握任何事情。

我們開始時並不完美。我們會失敗，甚至看起來很愚蠢。但除了你，沒有人在乎或記得那些時刻。每個人都太關心自己的形象。不要害怕；如果你允許自己經歷那種不舒服的學習階段，你將會走出你的舒適區。你的新舒適區將會更大，讓你能做更多的事情，少一些恐懼。你離精通又近了一步。