This article is written by a Graduating Flow Coach - Laura Dietze
Introduction
Flow is the unbeatable feeling of being fully immersed in the present moment, undistracted, and free from doubt. It’s the sensation of effortless productivity, where time seems to bend and the task at hand becomes the only reality.
You’ve likely experienced this state even if you didn’t know it was called “flow.” The good news is that flow is not an accident—you can cultivate it and deliberately get yourself back into this state time and time again.
To move away from the subjective experience and understand flow better, let’s refer to the
work of Mihály Csíkszentmihályi, a psychologist who extensively researched this state of
optimal experience. He described nine dimensions of flow:
1. Challenge-skills balance
2. Action-awareness merging
3. Clear goals
4. Unambiguous feedback
5. Concentration on the task at hand
a. Sense of control
6. Loss of self-consciousness
7. Transformation of time
8. Autotelic experience
These dimensions represent both the preconditions that need to be set before flow can
occur and the mental state that sustains it during the experience. To cultivate flow, we focus on two phases: preparing the mental landscape for flow and the flow experience itself (Csíkszentmihályi, 1990).
Phase One: Setting the Stage for Flow
In this phase, we work on building a mindset where flow can thrive. This includes fostering
intrinsic motivation, setting clear goals, and finding the right balance between the challenge of the task and your skill level. If a task is too easy, boredom sets in. If it’s too difficult, anxiety takes over. Getting this balance right is key.
Here self-awareness plays a critical role. To be able to enter flow, you need to assess where you are mentally and emotionally. Are you too stressed to focus? Too relaxed to engage?
Understanding your state allows you to regulate your arousal levels—calming yourself down or ramping yourself up as needed and therefore creating optimal conditions for flow.
Phase Two: Entering and Maintaining Flow
Once the mental landscape is prepared, entering flow requires focus and presence. This
phase involves fully immersing yourself in the task, letting go of distractions, and staying
present in the moment. When all the preconditions for flow are met, your focus sharpens,
distractions fade, and for some it feels like time morphs. The flow moment is about sustained attention, undisturbed by inner noise or outside interruptions.
This is where nature plays a pivotal role. Nature can help with both phases of the flow
process: increasing self-awareness to get ready and enhancing focus to enter and maintain flow.
How Nature Enhances Self-Awareness and Focus
Being in nature promotes a heightened awareness of both the self and the surroundings. It
teaches us to slow down, check in with our internal state, and cultivate a sense of presence.
For example, the practice of Shinrin Yoku or forest bathing, originating in Japan, has been
shown to lower stress levels and promote a deep sense of calm. Studies indicate that
spending time in natural environments reduces cortisol levels and promotes mental clarity
(Hansen, Jones, & Tocchini, 2017).
Nature fosters self-awareness in two ways. First, it encourages introspection, helping us
assess where we are emotionally and mentally—crucial for setting the stage for flow.
Second, nature sharpens our attention. The natural world provides a peaceful environment
that makes it easier to focus and stay in the present moment. A walk in a forest, for instance, reduces distractions and allows us to direct our attention inward.
Numerous studies back these claims. Research shows that walking in nature decreases
anxiety and rumination compared to walking in urban environments. Nature helps us
disengage from daily stressors and cultivates a mental space where we can check in with
ourselves, adjusting our emotional state as needed to enter flow (Bratman, Hamilton, &
Daily, 2012).
Mindfulness in Nature: Practical Techniques to Foster Flow
Mindfulness practices in natural settings further enhance our ability to enter flow. By
combining the calming effects of nature with different meditation and mindfulness
techniques, we can develop a powerful toolkit for achieving flow.
1. Breath Meditation in Nature: Simple breathing exercises performed outdoors can
help improve focus and self-awareness. Meditation involves focusing on your breath
and gently returning your attention when distractions arise. Over time, practitioners
improve their ability to refocus quickly, a skill crucial for maintaining flow. As
neuroscientist Andrew Huberman notes, experienced meditators are not free from
distracting thoughts; they simply get better at returning their focus to the task at hand.
2. Attention Training Technique (ATT): This technique, often used in cognitive
behavioral therapy, includes exercises like selective attention and rapid attention
switching. Imagine being in a natural soundscape with multiple distinct sounds—birds
chirping, leaves rustling, water flowing. ATT guides you to focus on one sound, then
switch to another, or divide your attention between multiple sounds. This trains your
ability to focus on the task at hand and disengage from emotional distractions, both
essential components of flow (Kaplan, 1995).
3. Extended body scan. A practice where you introspect and step by step scan your
whole body. Where are you fully relaxed, where do you feel tightness. Can you relax
the spots where you feel tightness? Performing that in nature you can then expand
towards the outside, feeling the air on your skin, the warmth of the sun on your back,
and hearing the birds. Perceiving your environment with all senses. By combining the
inner check in with a focus towards the outside practises self awareness and focus at
the same time. With flow requiring a certain level of arousal—not too stressed, but
not too relaxed either these regular check ins with yourself help you modulate your
arousal levels and optimize your mental landscape for flow whilst training your ability
to focus at the same time.
The Synergy Between Nature, Mindfulness, and Flow
Mindfulness practices are enriched when performed in nature. The natural environment
enhances sensory awareness and helps quiet the mind. Mindfulness techniques like
grounding exercises—focusing on the feeling of your feet on the earth or the sensation of a
breeze—bring you into the present moment, laying the foundation for flow.
In essence, nature serves as both a tool and an environment that supports the flow
experience. Whether you’re hiking through a forest, meditating by a lake, or simply walking
in a park, nature can help you tap into the mental state needed to enter and sustain flow.
As research shows, exposure to nature enhances cognitive function, reduces stress, and
promotes emotional well-being, all of which contribute to a higher likelihood of achieving flow (Berman, Jonides, & Kaplan, 2008; Bratman et al., 2015).
Conclusion
Flow is not a mystical or accidental experience; it is something we can cultivate with
intention. Through self-awareness, focus, and presence, we can create the conditions that
allow flow to occur. Nature, with its calming and grounding effects, serves as a powerful ally in this process. Whether through mindfulness practices, meditation, or simply spending time in the natural world, we can enhance our ability to enter flow and experience life more fully.
For more infomration on Laura, visit: https://www.productandchange.com/flow
References
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with
nature. Psychological Science, 19(12), 1207-1212.
https://doi.org/10.1111/j.1467-9280.2008.02225.x
Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on
human cognitive function and mental health. Annals of the New York Academy of Sciences,
1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature
experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of
the National Academy of Sciences, 112(28), 8567-8572.
https://doi.org/10.1073/pnas.1510459112
Csíkszentmihályi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature
Therapy: A State-of-the-Art Review. International Journal of Environmental Research and
Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework.
Journal of Environmental Psychology, 15(3), 169-182.
