Positive Psychology - What is flow
“Flow” is a human state of peak experience as researched and described by Mihalyi Csikszentmahalyi. He was motivated to discover what sustained individual dignity and well being despite adversity after noticing that certain individuals facing the annihilation of Hungarian Society in the 1950’s very able to hold onto themselves, whereas as many other adults were decimated along with the loss of their property, status ad society which had formerly given them their “meaning”.
His study of ecstasy which is the Greek work for” to put aside” was inspired by the adults, fewer in numbers, who were able “to put aside” the mundane and ordinary even when daily life was harsh, and maintained positive experience of self and life. He went on to gather empirical data on human experience which lead him to conclude that human beings often report apathy and dissatisfaction when they are “doing nothing” or involved in meaningless, mundane tasks, but reported being happy when they were involved in something meaningful to them. He identified that there is a useful balance between resources and challenge which facilitates flow and happiness versus apathy or anxiety.
What would you feel when in “the flow”?
- Completely involved, focused, concentrating - with this either due to innate curiosity or as the result of training
- Sense of ecstasy - of being outside everyday reality
- Great inner clarity - knowing what needs to be done and how well it is going
- Knowing the activity is doable - that the skills are adequate, and neither anxious or bored
- Sense of serenity - no worries about self, feeling of growing beyond the boundaries of ego - afterwards feeling of transcending ego in ways not thought possible
- Timeliness - thoroughly focused on present, don’t notice time passing
Intrinsic motivation - whatever produces “flow” becomes its own reward.
What is mindfulness?
Mindfulness is a state of greater awareness. It is the opposite experience to being on “autopilot”. It is the experience of knowing which flows from focusing your attention/ conscious awareness on a thought, sensation or object. Mindfulness is the unifying of mind and body. It is the location of the part within the whole; the individual within the group; the meaning within the context. It involves conscious choice and disciplined practice; it need not be part of a religious practice.
Mindfulness is a fast-growing self-management strategy in the prevention and management of a range of emotional and physical states such as chronic pain, anxiety, fibromyalgia, depression, stress, exhaustion, anger, relationship difficulties and can be used proactively to maximise joy, relaxation and flow.
Mindfulness is the gently redirection of your attention in and to the present moment. It is not rumination on past events or fixation about possible future events. So that we notice the breath as it fills our diaphragm and slowly empties through the nose; or we notice tension in the muscle groups as we complete a body scan and we recognise what we need to do for ourselves in that moment. We observe our anger rising and we can mindfully choose to let it go by redirecting our attention to something else, thereby choosing not to damage our cardiovascular system and relationships. Notice that you are rushing to work worrying about things that may never happen when you could be noticing the people, the flowers or the buildings which occur around you. Experience and connect with, the moment you are actually in.
Here is an example of a very basic body scan script that can help shape a habit of self awareness or mindfulness that will help you to become aware of when something shifts in you so you can make a choice as to whether you wish to take self-care-self regulating action. You may choose to record this and play it to guide your process. Put aside 30 minutes or so to allow time to settle into your early mindfulness practices with practice you can better judge the time you wish/need to set aside.
Mindfulness/Somatic Awareness/Anchoring in the Here and Now
Sit or lie comfortably. Take the time to wriggle until you feel well positioned and your body is comfortable and ready to settle. Notice the sensations in your body, muscle tensions, twitches, breathing, heat rate, feelings of restlessness. Do they draw your attention to any part of your body? What information is that body part offering you? Is it warm, cold, cramped, stretched, tensed or relaxed? As you notice these sensations, are there any thoughts, images or impulses to movement? What do you need to do now with these sensations, thoughts or images? Respond as you can in this moment (perhaps you need to re-position yourself, or turn on the fan/heater. If the sensation(s) cannot be responded to now, then let them go and refocus on this place you are in now).
As you sit or lie, once again become aware of the sounds around you, (perhaps the clock, the traffic outside, a water feature, music playing nearby, wind chimes in someone’s yard, or a window dressing moving in the breeze, the breathing of anyone else in the room, conversations or laughter from outside.
Look around the room you are in. Notice the colour of the floor and the walls; notice the furniture in the room, naming each as you go. Where are you? What is this place? Are you safe and comfortable in this place? Notice what makes it safe and notice what happens in your body as you connect with the safety of this place.
Look at the clock on the wall; what time is it? What day is it? Feel the chair or floor supporting you. Notice whether your body is comfortable where it touches the chair or the floor. If you are uncomfortable, reposition yourself. Notice your breathing what does it tell you; is your breathing (are YOU) relaxed and calm or rapid and fearful?
If you sense you are anxious or fearful, then do a reality check and look around you? What do you see and hear? Is there any real threat in this place at this time? If so take action NOW. What is the threat and what will you do?
If there is no real threat what will make you feel safer? Do you simply focus your thoughts on the safety of the place you have chosen? Do you focus on the comfort in your limbs as you listen to familiar sounds, smells, sights? Is there somewhere that offers more space, is it brighter or lighter or shadier in some other part of the room? Will you use a radio or TV or telephone for distraction or comfort?
As you reorganise yourself or the room to increase your comfort and check your inner experience. Notice your breathing and heart rate, notice your thoughts. Focus on thoughts of safety and comfort focus on slow and easy breathing into your diaphragm. Notice how these thoughts and your breathing help you to physically relax.
Check out your external environment. Notice the clock, the colour of the walls and floor, the sounds. What action do you need to complete in this time, in this place?
When you have achieved feelings of safety and relaxation notice this in your body parts. How are they positioned? Are they comfortable? Do you feel inclined to move in any way to make yourself more comfortable? If so make the adjustment. Begin with your head and your neck and move down through your shoulders, back, thighs, calves, feet, abdomen and chest.
Enjoy this time you have put aside for yourself when you have nothing to do and nowhere else to be. Take some time to notice the stillness, the peace and the calm within. When you have scanned your entire body, notice the sounds, smells and sights of the life that goes on around you even as you sit or lie relaxed. Notice how these sights, sounds, smells effect your body and your mind. Stay here in this experience for as long as you need.
When you decide to end this practise, move your focus back to the room. What are the time, the day, and your purpose here and now? Make a gently transition back to the (external)space and pace of everyday life and the tasks you need to complete.
