Tag: Mindfulness

Awe walking- a mindful movement exercise to establish focused flow

This week I’ve been busy developing my app that will deliver the 6-week Flow Writer Challenge when it’s launched in a few weeks’ time. The blog had been put to one side while I got on with designing the challenge and the post-challenge programme. I then realised I was again flirting with my old friend overwhelm, which has also been reflected in the feedback from my writing coaching clients- all of them struggling with overwhelm, some due to multitasking and finding it difficult to carve out time to write, some overwhelmed by a need to organise rapidly multiplying ideas into a coherent plan for an article, others struggling with writing up their research design for a PhD upgrade. As I build my writing coaching practice, I am coming up against the problem of overwhelm over and over. This seems to be rooted in having too many things to do in a short space of time, but it is also a product of overthinking and catastrophizing by focusing on the potential for failure. These are very human problems that don’t only apply to writers of course. However, the isolation that accompanies the solitary occupation of writing can make it very difficult to step back from catastrophizing the future and reconnect to the reality of the present moment. When I need to reconnect to the present and realign to my flow, I take a short walk to my special place in the image below.

Aware of the temptation to fuse with a sense of overwhelm, despite the fact I’ve met all my goals and more this past week, I decided that rather than sit down at my desk and tackle my to do list, I’d try and shift my energy outward, and drop into the present moment. This is practice I recommend to my writing coaching clients who feel stuck or overwhelmed, and especially when they feel isolated. Writing is a solitary occupation. For an off the scale introvert like myself, lots of time alone rarely presents a problem but the stagnant energy that can result from sitting at a desk for hours can be an obstacle to maintaining motivation. That’s why the mindful focusing exercises I will be recommending in my 6-week Flow Writer Challenge will involve movement, rather than sitting. Today, rather just taking a stroll, I went for an ‘awe walk’- a mindful movement practice that helps overcome feelings of isolation and disrupts the inward downward spiral of overwhelm. All too often, writer’s overwhelm can result from focusing on an imaginary future where we fail to meet our writing goals.

I am fortunate to live on the Fife coastal path next to a beautiful fishing harbour (in the photo above) and large park with beaches, lawns, picnic benches and woods. So, when I need to take a walk in nature and reconnect with my environment, I merely walk out of my front door! Others who live in towns and cities may not find accessing nature so easy, but the mindful practice of awe walking can unveil a fresh appreciation of the apparently mundane while shifting stagnant energy and reconnecting us to our surroundings. Research has found that awe walking helps overcome feelings of isolation while also being good for our physical health. Awe is very powerful, and can reignite our creative process by dissolving a tendency towards overthinking and getting stagnant energy moving. The Greater Good Science Center at Berkeley offers a guide to a short 15-minute awe walking practice. I suggest visiting the site and following their guidance.  I quote from their website below:

“With the right outlook, awe can be found in almost any environment, turning a mundane experience into a flight of inspiration and wonder. It is most likely to occur in places that have two key features: physical vastness and novelty. These could include natural settings, like a hiking trail lined with tall trees, or urban settings, like at the top of a skyscraper. You’re more likely to feel awe in a new place, where the sights and sounds are unfamiliar to you. That said, some places never seem to get old. No matter where you are, the key is to be in the right frame of mind. This practice is designed to help you get there—to turn an ordinary walk into a series of awe-inspiring moments, filled with delightful surprises.”

It is preferable to do this alone, with your phone on silent. I take my phone with me to take photos of the sights that evoke a sense of awe, but I always put the phone on silent. The guided practice from the website is reproduced below.

1. Take a deep breath in. Count to six as you inhale and six as you exhale. Feel the air move through your nasal passages and hear the sound of your breath. Come back to this breath throughout the walk. 2. As you start to walk, feel your feet on the ground and listen to the surrounding sounds. 3. Shift your awareness now so that you are open to what is around you, to things that are vast, unexpected, things that surprise and delight. 4. Take another deep breath in. Again, count to six as you inhale and six as you exhale. 5. Let your attention be open in exploration for what inspires awe in you. Is it a wide landscape? The small patterns of light and shadow? Let your attention move from the vast to the small. 6. Continue your walk and, every so often, bring your attention back to your breath. Count to six as you inhale and six as you exhale. Notice—really notice—the multitude of sights, sounds, smells, and other sensations that are dancing through your awareness, usually undetected. 7. Once you get in the habit of taking walks like this, you may be struck by how frequently you have opportunities to experience awe—they are practically infinite.

The walk can indoors or outdoors. For example, those in an urban setting could visit a gallery or museum if the immediate outdoor environment lacks novelty. You can also follow the guided awe walk meditation in the video below.

I enjoyed my awe walk today which I found energising and uplifting. It enabled me to reconnect with my environment and a sense of joy at being alive. On return, I sat down and wrote this post easily, in a state of focused flow. My awe walk imbued me with a fresh sense of possibility and freed me from overwhelm. If you find yourself overthinking the future and becoming overwhelmed at your writing desk, consider taking a short awe walk, or even a long one. The benefits to your writing process may surprise you. I intend to make this a daily practice. Cultivating a sense of awe regularly has enormous benefits by shifting the stagnant energy that can block access to your flow state.

Focused Flow- what is it?

Welcome to the Focused Flow blog where I will write about the origins of this approach to the writing process and describe the techniques used to overcome obstacles and optimise writing productivity.

The ‘flow state’ is a well-researched optimal state of mind between boredom and anxiety where you perform and feel your best. Flow is the experience of being so engaged in an activity that you drop into a state of vital, sustained productivity such that you may lose track of time, sometimes even forgetting to eat and drink. I have experienced my flow state when writing from different perspectives, including academic writing, fiction writing and article writing. This blog will share how I have managed to overcome internal obstacles to my own writing process, continued to write in a range of difficult circumstances, and have since gone on to help other writers do the same.

We all of us, writers or not, have good and bad days, suffer ups and downs in our energy levels, have times when we find it easier to concentrate and days clouded with brain fog. Obstacles to achieving our writing goals can arise internally through experiences like self-doubt, procrastination, and lack of confidence in our abilities, or externally- due to a poor night’s sleep, stress at work, or like I am experiencing right now – the constant noise of my neighbour’s DIY activities!

Most recently, many of us will have experienced the extra collective stress of lockdown. This definitely impacted upon my productivity as an editor and writer. In fact, so much so, I wrote a short account of my international lockdown story, about how I got stuck between countries and couldn’t travel, and the impact of lockdowns on the country where I used to live- India. I especially wrote about the impact of lockdowns on the village where I once lived while I was studying mindfulness and meditation in Bodhgaya, India, and the foodbank I’d established with some local young people to help alleviate hunger there. In this way, I managed to turn the obstacle into the focus of my writing for a while. Once I had settled back in the UK and things began easing, I became more aware of the internal obstacles to my writing process that were related to the fall out of social isolation during the lockdown. This inspired me to return to using mindfulness-based techniques, specifically those rooted in Acceptance and Commitment Therapy (ACT) to help me manage and overcome a drop in motivation and self-confidence.

As I did so, my mind went back to when I ran a retreat for writers near Kandy in Sri Lanka from 2011 to 2012. At that time, I was also teaching mindfulness-based approaches to counselling and psychotherapy at a Buddhist monastic college on a part-time honorary basis. I had a regular meditation practice and was immersed in a state of flow on an ongoing daily basis, thoroughly enjoying everything about my life. I remembered how successful the ACT techniques had been unblocking writers who attended my retreat and returned to the workbook I used to guide them through the coaching process. I decided to apply these techniques once again to my own life which felt blocked and stagnant during and after lockdown. I also realised I’d suffered a drop in motivation that was difficult to reignite even as the restrictions eased.

I am fortunate to have an apartment overlooking the ocean on the Fife coast, just outside Edinburgh, so began taking daily walks as the weather improved in spring. However, these weren’t just any old walks, they were what are called ‘awe walks’, where I paid very close attention to all aspects of the environment around me free of judgement and open to wonder. I regularly stopped to admire the play of light on the ocean, and the smell of the brine mixed with blossom in the wooded park by the sea. I paid attention to the way my body felt- often achy and stiff due to a long winter confined by dark nights and lockdown, but then as I lengthened my walks, lighter and more energised. After these walks my mind would clear of fog, my heart felt lighter, and I felt more connected to the world and less isolated. Yet, due to the restrictions still in place, I’d only fleeting social encounters with other walkers and neighbours on the way.

I also take photos on my walks to share on social media and lift the spirits of others living in areas with less access to nature. Others’ appreciation of my images of the Fife coast during lockdown also relieved my social isolation. I will share the photos here and in videos that I’ll be making to illustrate the mindfulness exercises that are key to the Focused Flow model. I hope you enjoy them!

After taking these regular ‘awe walks’ as the days grew longer my motivation began to return. I began to reflect and re-organise my life in relation to my values rather than living in mere survival mode, working as a freelance editor in the ‘feast or famine’ cycle familiar to many freelancers. I returned to my old writings that needed review and began rewriting my ACT coaching workbook as a specific tool for writers. As I did this, I made sure to keep using the techniques myself to reorientate my life away from mere survival, and in the direction of greater fulfilment.

The Focused Flow writing coaching model was the outcome. After pitching my model and business plan, I managed to obtain some funding to establish a new business as a writing coach, with access to free mentoring and various online resources. However, this venture is not just about making a living, but about living a life as a writer in line with my values. As an experienced educator and supervisor, I also value lifelong learning, adventure, and creativity. I value community and service. Gradually, I set aside task-based work driven by my lockdown survival mode and began embracing more creative activities that returned me to a values-driven life path as a writer and writing coach.

By using my own experience as a testing ground and reviewing the successes of the past when I was living in my flow state, I applied ACT to my own writing process to overcome obstacles and optimise my productivity. When I began discussing this with other writers in my wider networks, they were excited and enthusiastic, and my first coaching clients arrived.

As I take them through this course, I will report on the different stages of the model and how they begin to obstacles to obtaining the state of ‘focused flow’. This blog will also be a research tool, detailing the ups and downs on the way to help me invest further in the services I offer and communicate the techniques to other writers. I hope you will join me in charting the roll-out of this unique approach to writing coaching, while I also continue my own creative writing and guest article writing for other blogs that will be linked here as they are published.

You can also read more about the model in the free preview of the E-book on Kindle, currently available at the discounted launch price of just £2.99. I hope you find my blog posts helpful and look forward to your questions and comments, whether about the posts, the approach, or the E-book if you decide to buy it. In service of the values that steer my writing, I also donate 25% of all profits to the foodbank in India where lockdown restrictions are still in place and causing widespread hunger. You can read more about this project here.

Be sure to sign up to the blog to get my newsletter and updates on the Focused Flow approach, as well as some heavily discounted summer school coaching offers.

Have a great week, Jo.