When was the last time you felt self-assured and excited about a current project or

idea and were able to immerse yourself in the process with your full attention?

“Flow” is often defined as the mental state of being completely present and fully

absorbed in a task and it is a strong contributor to creativity.

 

The quality of attention of this state is similar to mindfulness—the intentional

focusing of awareness. This single-mindedness is a large component of flow

experiences and I believe that paired with somatic awareness, it could be a tool for

leading us into flow states and creative process with greater ease.

 

The state of flow is a harmony of going with the flow (flexibility) and intentional

action. Mihaly Csikszentmihalyi, author of “Flow: The Psychology of Optimal

Experience” states “The best moments in our lives are not the passive, receptive,

relaxing times… The best moments usually occur if a person’s body or mind is

stretched to its limits in a voluntary effort to accomplish something difficult and

worthwhile.”

 

People describe that in flow states they feel expanded or at one with the world and

have let go of individual worries. They are completely focused and very satisfied

with what they are doing. Athletic flow or “being in the zone” is a good example of

how the mind-body connection is probably also a large part of flow experiences. We

have all had times of “feeling on a roll” at work or in personal endeavors and this

again is a confluence of the mind, emotions and body working together in a way that

leads to feeling strong, alert, in effortless control, unselfconscious and at the peak of

our abilities.

 

Just as mindfulness “practice” is cumulative and intentional, Csikszentmihalyi notes

that the happiness related to flow states does not simply happen: “It must be

prepared for and cultivated by each person, by setting challenges that are neither

too demanding nor too simple for ones abilities.”

 

Here is what gets in the way of flow states: neuroticism (being highly focused on

feelings of guilt, envy, anger and anxiety), self-criticism and self-doubt. Julia

Cameron’s inspiring work The Artist’s Way focuses on rooting out these negative

beliefs about our creative process so that we can let our “divine” creativity flow.

Even if you have gone through this course, it is worth taking a look again if you find

you feel stuck or uninspired currently.

 

These negative cognitions about our abilities and our work can keep us stifled for

years. Though it is often difficult to look at them, acknowledging these barriers is

part of moving past them to more creative fulfillment.

 

Practice: Meditation in Motion

This can be practiced any time you are working on a project to become more

engaged and connected. The best outcomes with flow are activities that push us but

don’t feel impossible- meaning the right level of challenge. If it is too challenging, we

become anxious and if it isn’t difficult enough, we could become bored.

 

Next time you do the activity, become more present in your body by intentionally

connecting your awareness to your five senses.

 

Start by noticing colors and sounds in your environment as you are doing the

activity or connected to what you are working on. See how much attention you can

focus on sight by really noticing colors, patterns, shapes, etc. What sounds do you

hear inside the space or even beyond the space?

 

Connect to sense of touch by noticing temperature or the surface you are standing

or sitting on. Notice your feet touching the ground, maybe even press your toes into

the ground. Even if you are writing and not moving in this activity, sense the feeling

of the pen in your hand or the weight of the pen or the smoothness of the keys on

the keyboard.

 

Expand your awareness to other sensations in the body by noticing your feet again

and bringing your awareness “inside” your feet. Do you feel any tingling, pulsing,

warmth, cold or other sensations? Remember, the goal is to notice not judge.

Bring your awareness inside your hands and notice sensations there. Now see if you

can do a full body scan in this way- starting at the head, moving down the body to

the feet, even while still moving or working.

 

Practice focusing your attention on the five senses, as well as sensations in the body,

for as long as you can. If you forget or drift, bring your mind gently back to that

focus. Notice if paying attention this way increases your sense of ease in the activity.

 

Being fully present this way generally leads to feeling more calm and safe in our

own skin as our attention drops away from thoughts of worry or doubt. As we shift

attention from uncertainty, space opens up for creative thinking and a sense of

knowing what we are doing might arise.

 

To clear self doubt and focus on increasing creative flow, check out my guided

imagery audio “Creative Fire: Energize and Renew Your Creative Passion and

Confidence” available at my website or on InsightTimer.com.