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 defined as the mental state of being completely present and fully absorbed in a task, and it is a solid contributor to creativity.

The quality of our attention in “flow” states is similar to mindfulness. Both involve the intentional focusing of awareness leading to single-mindedness. Another common element in both states is using somatic awareness. This means paying attention to sensations in the body, including sight, hearing, touch, taste, and smell, to gather our attention to the present moment. Mindfulness can be a crucial element for accessing flow states and creative processes 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 they feel expanded or at one with the world during flow states and have let go of individual worries. They are entirely focused and very satisfied with what they are doing. Athletic flow or “being in the zone” is an excellent 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. He notes, “It must be prepared for and cultivated by each person, by setting challenges that are neither too demanding nor too simple for one’s 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 retaking a look if you find you feel stuck or uninspired currently.

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.

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 Soundcloud.com.

Being fully present generally leads to feeling more calm and safe in our skin as our attention drops away from thoughts of worry or doubt. As we shift attention from uncertainty, greater space opens up for creative thinking, and a sense of confidence in what we are doing might arise. The infographic below outlines a few key mind-body connections skills related to “flow.”

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.