Yoga and Flow

Yoga and Flow

Flow Performance Skills Tips and Training

Learning how to find flow is unbelievably beneficial to yoga. If you practice yoga regularly, you may already be very familiar with finding the flow state but perhaps not been able to label it ÔÇô until now. The time when our thoughts merge with our mind, and we enter a bubble where we only see and feel what is necessary to the pose. The space in which an intense act feels effortless, as if for a few seconds we are simply watching our majestic body reach further, higher and deeper than ever before. The usual struggle and limits are distant noises, our attention is 100% immersed in the present moment, and when we emerge from this space we feel elated and surprised by what our mind and body have just achieved. For these precious seconds, we clear our cognitive functioning of the ego-driven automated patterns of thinking that typically limit our performance.

By valuing these moments, lifting them up our priority ladder and becoming a flow seeker, we awaken the mind to find these special moments more frequently. By prioritising a flow mind-set, we are naturally led to engage in more flow states due to its cyclical nature. By becoming aware of the opportunities around us to find flow, we can turn a routine yoga practice into an ideal opportunity to find flow.

The challenging situations in yoga are prime for inducing a flow state. During a yoga practice, our challenge-skills balance is always being tested. We might possess the abilities to hold a certain posture, but in order to deepen and improve said posture, our skills must be pushed to the point of ÔÇÿfailureÔÇÖ. As we attempt to deepen a posture, we become engulfed in what we are doing. If we are not, we fall out of the posture. In allowing this immersion into the pose, external distractions can disappear, past and future events are not considered, and the passing of time can become distorted. Sound familiar? We can become completely immersed in the present. It is here that flow is experienced, at the point where our skills are slightly inferior to the challenge, and where we perceive these challenges as opportunities to engage in positive risk, which fosters our growth, development, and improvement.

These moments feel so good they can knowingly or unknowingly bring us back to the mat again and again. But how do we reach this space called ÔÇÿflowÔÇÖ more frequently? Well, it starts by embracing a flow mind-set. Amongst many things, a flow mind-set involves understanding the experience and seeking it in our activities. We become a flow seeker. Embracing a flow mind-set encompasses focusing on the process and letting the outcome take care of itself. Flow is an autotelic experience; therefore, our desire for excellence and stretching our ability on the matt must be intrinsically motivating and rewarding, meaning we engage for the pleasure of the move ÔÇô nothing more. When this mind-set combines with clear goals, such as a clear understanding of the upcoming pose,, we enable our subconscious to develop a strategic plan of how we are going to achieve our goals ÔÇô minimising the need for conscious activity. This allows our mind to be present and visualise ourselves performing a posture to our desired level of excellence. As such, our mind is not consciously concerned about the result, and we become free to enjoy the journey. During this pursuit for mastery, our ability improves and we start getting excited about the challenges ahead, as we see them as our greatest opportunities to improve.

The mind-body connection that is so present in yoga is a vital component in finding flow. In this sense, engaging in yoga organically presents a gateway to finding flow. In turn, a focus on flow during our yoga practice gives rise to plentiful opportunities to improve, and more importantly, enjoy our yoga practice. This magnification of our mental state during our routine, allows us to pin-point the areas that need attention, obtain more relevant information and ignite our flame for yoga. It furthers our ability to achieve the purpose of yoga ÔÇô uniting the mind, body and spirit.

For more information on flow coaching or flow training or if you would like a flow workshop, please click here.

Authored by Cameron Norsworthy and Jack Hudson-Williams

Flow Interview- Ari Iso Autio

Flow Interview- Ari Iso Autio

Articles To Inspire Flow Performance Skills Tips and Training

Before we start, I would like to Introduce you to Ari;

Ari is a yoga teacher and co-own Lumi Power Yoga in London; His background is in business, in corporate. He spent 20 years as a management consultant, working around the globe. Then he discovered yoga, initially as a way to deal with burnout, and then he got hooked and got deeper and deeper into it, and eventually it took over.

He is from Finland and grew up on a farm.

Elena: When I was reading about yourself, you were saying that youÔÇÖre an unlikely yogi.

Ari: Unlikely yogi yes! I think thats right. If you had told me 10 years ago that I would be in this like having this kind of conversation with you, I would have said, You must be crazy, it just wasnt in my awareness. I was very focused on climbing the corporate ladder, and very logical, very rational, very driven and successful in that, and I always thought yoga was something a little bit weird. But then, as with many things, I got into yoga through burnout and just hitting barriers in my life; professionally I was hitting walls, I was going through a break- up, I was living in a different country, it all came together, and then someone said, You should try yoga, you know, one of those things where your friends say, You really need something, and I went, and before I knew it I was practically living at the studio, and it took over.

Elena: Amazing. When do you think was your first flow moment that you can remember?

Ari: I was reflecting on that question, and I can certainly remember When I started yoga, a few months in, I did what was then called a Personal Revolution Bootcamp, it was an intense week of yoga, and I remember I was new to yoga, and about halfway through I just remember this one particular practice where I really felt alive and present, and after the practice I remember just lying in a pool of sweat and just thinking, Im happy. Everything is just working, everything is good, and I guess I dont know if you call that flow, but that was the first sort of sense of me being complete, complete and full in the moment, like nothing was missing, and that really stands out. Since then theres been lots of different experiences, but thats what opened the door I think.

Elena: Listening to this, it sounds like one of the dimensions of Flow, the perception of time disapears. During the practice, you were like, ÔÇ£Wow, what just happened?!ÔÇØ like you mention, ÔÇ£I was covered in sweat and the activity was totally finished, but I didnÔÇÖt realise what was going on during the activity,ÔÇØ ?

Ari: Yeah, thatÔÇÖs right, and since then thereÔÇÖs been many different instances, but I think for me itÔÇÖs actually becoming more aware of what is happening with me. What yoga gives me this awareness and therefore I can probably recognise when I am in a flow and when IÔÇÖm not in a flow; I can put feeling, emotions, words, descriptions, distinctions around it, and I think thatÔÇÖs one of the big tools of yoga.

Elena: Being fully aware and fully present?

Ari: Yes, and being able to Flow can be quite conceptual, and it is a concept in a way, but its also a collection of different things that happened, and in order to see that those are happening, I can feel like you need a different level of awareness to notice whether its happening or not, and I think thats what yoga has given me; whether its me being with my kids, whether its me practicing yoga, whether its teaching yoga, whether its leading trainings.

Elena: I like what youÔÇÖre saying, and I totally feel connected and aligned with that. Because also one of the dimensions of the flow state is to be fully present, fully aware of whatÔÇÖs going on, and yoga, as you say, helps you with that. What would you say helps you to be in that state of full connection and awareness?

Ari: Well, I think actually the way I think of flow is that flow is an outcome and flow happens when a lot of things come into place, and so what helps me get into flow is conscious practice of those things that need to be in place. If I think of yoga practice, itÔÇÖs very simple: the more I come on my mat in a purposeful way and the more I practice the physical practice ÔÇô the more I practice my breath, the more I practice my gaze ÔÇô the more likely it is that I will then enter into a flow. ItÔÇÖs almost like those things have to be in place, because otherwise I will always be caught up in the technicality and in the doing of it, but worrying about ÔÇ£Am I doing this right?ÔÇØ

Elena: Yeah. ThatÔÇÖs another dimension, when the self-talk or self-consciousness disappears when youÔÇÖre fully present thereÔÇÖs no self-talk anymore, thereÔÇÖs no ÔÇ£Am I doing this right? Am I doing this wrong?ÔÇØ or that type of thought.

Ari: Its kind of I was thinking, flow is not It might feel easy in the moment when Im in it, but to get into it theres a lot of work that goes into it, to be able to be in that state, whatever the activity is. If I think of myself as a parent of two small girls, initially that wasnt a flow, that certainly wasnt a flow; I needed to learn and practice and figure out how things work, and then

Elena: Yes, so itÔÇÖs a process and itÔÇÖs also a choice.

Ari: Exactly.

Elena: Obviously you teach many students here in the studio. What advice would you give to them about being aware of the flow state and also how to get into that state? What do you think would be the top three pieces of advice that could help them?

Ari: Well, the first one we already covered, which is just practice; there is no substitute for it. The second one I think Flow, by definition, its from somewhere to somewhere, so having an intention for your practice. It might be for that practice in the moment, or it might be for that day or it might be for your life, like something that youre moving towards and consciously creating in your being, in your movement, in your breathing; its all there. And then theres maybe a final: there is practice and there is intention, and then theres something about just surrender, like being able to just let go of anything else and surrendering to what is, not aiming to make it perfect but

Elena: When you say surrender, you mean acceptance?

Ari: Yes, it is an acceptance, its a Its an acceptance that all of these things are happening right now.

Elena: Good advice. You were explaining your trajectory and how you started in the corporate worldand how you ended up here, as a co-founder of the studio. What would you tell to your younger self who was starting in the corporate world?

Ari: I would like to say a couple of things. One is Something about trusting my intuition more initially, to making things my own quicker, rather than feeling like I need to follow others or dothings in a certain way. Related to that, what I would say is life is short. Dont waste a second; get clear on what you want and move quicker towards it.

Elena: We were talking before about intention and setting goals, what you want to achieve and where you want to go.

Ari has a very calm and peaceful voice, you transmit a lot of calmness and tranquillity. Do you have any techniques that help to ground you, if youÔÇÖre stressed or youÔÇÖre doing multiple things at the same time? What do you do to calm down or relax?

Ari: Well, for me its the obvious things: its getting on my mat, its practicing, its breathing and itsmoving. The other thing I do is journaling and just reflecting, setting intentions in the morning, reflecting in the evening. It can be two minutes, it can be five minutes and it doesnt take long, but just That helps me get a grip of the day if you like, its a moment. The final thing I do a lot of is I walk. I know it might sound obvious, but I walk everywhere and also I sort of walk with purpose. I often listen to something inspirational, something that I can learn from, something that puts me in a good state, and I use every bit of time that I have. So when I walk tonight, when I walk from this studio home, I will have about 10 minutes and Ill put something inspirational, I will listen to someone talking to me, giving me something that fills me up and it kind of grounds me in Its kind of inspirational, but its I dont know, it just lifts me up.

Elena: What inspires you?

Ari: IÔÇÖll tell you the main thing that inspires me, and itÔÇÖs being able to make a difference in peopleÔÇÖs lives. Whether itÔÇÖs just someone coming to a yoga class and just having a 60 minutes time-out from their busy life, just time out, just space, or whether itÔÇÖs theyÔÇÖre going through something and that 60 minutes gives them a new angle on things or whatever it is, but itÔÇÖs just being able to give back what IÔÇÖve gotten from yoga and share that gift of presence, clarity, intention, and that inspires me. Yeah. ThatÔÇÖs what makes me get up in the morning.

Elena: ThatÔÇÖs your purpose?

Ari: Yes, it is.

Elena: I like it. Maybe you use the same techniques, but after long days or long practices or maybe sometimes stressful moments, do you do something to recover? Does yoga give you that recovery, or do you use other methods?

Ari: IÔÇÖm kind of a reflective type, so that helps me recover, my own space; IÔÇÖll quite happily go into a cave for an hour and that helps me recover. The other thing that helps me is being taught or trained or inspired by somebody else, like letting myself be a student and maybe going out todo a workshop or do a training, and getting filled up and recovered in that. Yeah, sometimes you just need to refill.

Elena: I donÔÇÖt know whether youÔÇÖd like to share anything else?

Ari: My teacher is Baron Baptiste and in his book he talks about flow, and thereÔÇÖs a sentence which I wrote down because I thought this was so spot onÔǪ He says, ÔÇ£Yoga is the point where many aspects of a person merge together in one flow towards some new point, the point where many aspects come together in flow towards some new point,ÔÇØ and I thought, ÔÇ£ThatÔÇÖs it.ÔÇØ ItÔÇÖs bringing the physical, mental, spiritual, all of usÔǪ When IÔÇÖm in practice or in flow or wherever, bringing it all together and then moving from there towards a new point. ThatÔÇÖs what we talk to in classes, flow, we call it Viny─üsa and itÔÇÖs one of the pillars of the practice.

Theres a lot of value in just flowing, like physically moving and flowing, without trying to get it right, like just and theres an energy that comes through in that and theres a release that can happen that way. The word flow has so many different meanings, but to me thats how it manifests itself on the mat.

I started to write down the characteristics of flow: theres presence and theres direction, theres purpose, theres clarity, body and mind integration. And sometimes its also At least for me, flow is Sometimes its imperfect, in the sense that I will go in and out of the flow. So its not necessarily this unique, blissful state thats always magical.

Elena: I agree, you cannot be 24/7 in that state, you can go in and out. The more tools you have or the more practice, you will get more into that. And in the end itÔÇÖs a choice, so if you also have that intention at the beginning of the day, you will see it more often.

Ari: Yeah. And its really being aware One thing is practicing on the mat Where Im doing a lot of work right now is training other teachers and running workshops and being in front of people and leading things, and being able to notice when Im in a flow with that I love that, like having the audience and being able to deliver my message and sensing whats going on and being in that flow, and its great to be able to bring tools physically of the practice into that.

ÔÇ£Am I breathing? Are my two feet on the ground? How am I standing? Where is my mindgoing to now? What am I focusing on?ÔÇØ bringing all of those things and being able to see that.

ItÔÇÖs like everything becomes three-dimensional and quite vivid when IÔÇÖm in that state. And then noticing also when I go out of that and I go into the ÔÇ£need to look goodÔÇØ or trying to say things in the right way and then stepping back. I just find it fascinating.

Elena: When was the last time you were in the flow state?

Ari: When I teach, I think thatÔÇÖs where I always look for a flow state. It was when I taught, two days ago.

Elena: ThatÔÇÖs good. Thank you so much!

Ari: Thank you! Good questions.


Thank you Ari for your time and wisdom, see you on the mat.

Flow Interview – Homero Diaz – Redbull Enduro Rider

Flow Interview – Homero Diaz – Redbull Enduro Rider

Enduro Flow Performance Skills Pilot Stories Tips and Training

Roaring around on a motorbike since the age of four, Mexican Enduro rider Homero D ¡az has built a whole life around the world of off-road, two-wheel racing ever since. HeÔÇÖd already won his first race by the time he was eight and is not only a three-time National Mexican Enduro Champion, but also a three-time Latin-American title holder.

We had the chance to interview him and know more about he gets into flow:

Cameron: I guess we start off with what might you know about flow, and whatÔÇÖs your experience is to date, and then maybe go into questions you might have around the state, and then go into a little bit about what we can do in the future, and the rest of it. Sound good?

Homero: Yep.

Cameron: WhatÔÇÖs your current understanding of flow? Can you explain a flow experience that youÔÇÖve had?

Homero: Well, Ive been thinking a lot about this since the first message that I got from you, and I think it relates to that moment Well, I guess the connection we have, you and I, is because of the sport I practice, right? So, I think the main thing about flow is that that moment when you stop when you stop seeing stuff and you start feeling stuff. Like, in my sport its during a special test or a track or whatever, and you feel more Like, the way you enter into a turn, or the way the bumps feel, or the jumps feel, or the ~rides~ or whatever; its more about feeling than seeing I guess, and it also translates into being on a slow motion I guess everything goes in slow motion, but it doesnt mean youre going slow; it just means that youre it comes into your brain really, really clear, that it makes you comprehend it really well. That way I guess thats the reason why you feel everythings coming in slow motion, because you comprehend it really, really well and so clear.

Cameron: Yeah. And can you explain a moment or a previous experience that you might have had, either at a tournament, or just you your biggest or best ever flow experience?

Homero: Probably whenÔǪ It comes up a bit more as a surprise when youÔÇÖre starting to become a better rider, and all of a sudden you start figuring it out. Now with more experience itÔÇÖs easier to get into that flow, but when I was starting to become a better rider, close to 2003 and 2004 when everything started, when I was racing ~the Worlds~… It would have been like on a very, very long special test during an enduro race, where it was [03:00] probably a 12- or 15-minute special test, which in our sport is a really long special test; a 15-minute special test is a really long one.

When you get out of the special test, and you say ÔÇ£Oh man ÔÇô it went through reall fast!ÔÇØ or ÔÇ£It went through really easy!ÔÇØ thatÔÇÖs when you understand that something happened. At that time I didnÔÇÖt know what had happened, but now with more experience I know that I had gone into a really good flow or a really good sense of concentration, and now I can get it really easy. But it takes time, itÔÇÖs not easy, itÔÇÖs not an easy process to get into that state of mind. So, probably during those stagesÔÇöusually I remember that the Scandinavian races were the ones that had the longest special tests all the time.

Like, a really short one was eight minutes and the really long one was a 15-minute special test. That took us about, I donÔÇÖt know, about 12-15 minutes to ride on the motorcycle. So, being on the same level of flow from the beginning to the end of the special test is really hard, and usually I used to get it from the mid-point on, but when you start getting it from the start to the end, thatÔÇÖs when you know that things are happening the right way, you know.

Cameron: Yeah, for sure. And what helps you get into that space? Is there anything specific that you focus on beforehand, during, after, or you kind of manage in your mind the motions, or externally?

Homero: Well, I guess being relaxed, and trying to focus on that exact moment, although what I like to do is just think on that precise special test. I dont try to think about the whole picture, I want to focus on that moment only, and then from that special test, when its over

Well, in our sport we walk the special tests before, and were not allowed to use any vehicle. Like a bicycle, we cannot use a bicycle to walk the special test  it has to be by foot. So, when I get to the special test now on the motorcycle, I like to focus on what I walked, what I saw, and then try to use little pieces of that special test, and then connect Like, if it was a 10-minute special test I would probably remember the first three minutes, and then from then on I would remember the second three minutes, and so on.

Because sometimes itÔÇÖs just too much information to learn right away, so when you know how to divide a whole in fractions, itÔÇÖs really easy to become one with the track and one with the motorcycle, and that way at the end you start flowing more and more. You know, as I told you before, itÔÇÖs hard at the beginning, at the beginning of a sports career, but then with more experience you learn how to connect each and every dot with more accuracy and more speed.

Cameron: So you break the course down into small little steps, remembering each one. Do you visualise whatÔÇÖs your perfect route between it, and then the next bit and then the next bit, and then add them up as you go along? Is that what youÔÇÖre saying?

Homero: Yeah, exactly. And the way I do it is I try to I try to relate little things which can make me remember the whole course. I dont know, lets say if I was walking the test with one of my buddies and he started all of a sudden talking about the party he had a few years before or one week before, I say Okay, this is this straightaway where we talked about the bar or the party. you know, and then we I relate that session to memorise the next thing. And then we say Oh, look at that tree  it looks like a bird! or whatever, and then I say Okay, okay  this is a turn right before the tree. and then we see whatever, or we hear a sound This is the downhill right before we heard the sound.

You start Its a bit Its a bit hard to explain, but once you start connecting all those little things that happen, all of a sudden youre going to remember a 12-minute special test; exactly where you need to break, where you need to ~stand~, where you need to accelerate, what kind of obstacles you need to avoid or what obstacle you can use to increase the speed on a little section, you know. Ive done many, many races all over the world, and I know how to relate to make it easy to remember.

Cameron: What do you do just before the race starts? Are you focusing on those small little chunks and visualising your way around the course, or what are you doing? Because obviously the heartÔÇÖs beating, youÔÇÖre getting aroused. What allows you to plug in?

Homero: Well Usually we talk about before a race as like 30 minutes before or so, but I like to talk about before a race the night before a race, which is one of the most important moments, because the way you sleep is going to be the way you race most of the time. So, when I go to bed before a race I try to remember all the little things that I saw during my ~walk out~, you know, and thats the way I fall asleep. I close my eyes and I start remembering the whole track or the whole course, and if I fall asleep before I finish the track thats good, thats no problem.

But you have to start getting into your racing mode before the race, and that way the next day you wake up and youÔÇÖre starting to get more ready and more ready and more ready. ItÔÇÖs like going into a room, getting ready. When you start getting closer you start feeling it; every step you feel it more and more, and you need to be more concentrated. I mean, most of the riders that I know, the professional riders, we get into a sense thatÔǪ I donÔÇÖt know, itÔÇÖs either you get more serious, or you get louder, or you smile more… It all depends on how you approach your race.

For example, I just get I mean, Im a Outside the races I like to be very smiley and a very funny guy and everything, but when the race goes, when Im starting to get close to the race its racing mode, and you get really serious, and thats when I guess thats sometimes when the people know you, they know you when youre racing, and they say Oh, this guy is really cocky, and this guy is really serious, or this guy is Because thats ~our office~, you know, thats what we do for work. Im going to work to the races, and Im just being serious, because I take it really, really serious. And thats a state of mind also, because thats Were used to getting serious when its time to work, you know.

Cameron: That kind of leading up to so maybe from 30 minutes until before you start, do you have any kind of preparation? Do you try and listen to music, do you try and zone out, do you try and have a laugh, do you just try and relax, or you focus on doing your equipment? Would you have a

Homero: No, I Most of the time I have rubber bands hanging on the canopies or the tents on our team, and I start warming up, doing a lot of moving. I usually start from the bottom up  ankles then calves then knees and so on until the neck  and Im I dont know, I have this idea that I need to start sweating before the race starts, and thats how I want it, thats how I want it to be. It helps me get in the mood a little bit easier. Im already having my muscles a little bit ready, my heart rate is a little bit up, and then everything starts to click in, and then You know, when I get to We put our bikes in [~3, 13:27] or the impound, we impound our bikes 30 minutes before, so we have those 30 minutes of free time to warm up or do whatever we want.

So, from the moment we impound I start doing all my warm-up, and I prep my goggles and everything I prep all that just to have something to do during my free time. And then once the race starts its just I mean, again, go with the flow, you know, whatever happens happens. But I try to concentrate on every special test, you know, I take it easy Like, when I go to special test one I remember special test one  thats it; I dont have to start remembering about special test two. Then when I get to special test two I remember only special test two. I like to divide everything by fractions. And then if were going to be doing at the end of the day 16 special tests, you know, its just that; just remember pieces, little pieces of the whole thing.

Cameron: And what do you do in the last 30 seconds before the lights go on, or youÔÇÖre ready to go? What are you focusing on, what are you preparing?

Homero: Well, I have a Like, every single time right before starting a special test I put the bike in neutral, and then I Let me show you what I do. [laughs] Im like this, and Im like I do my hands like this and I rub them, I rub my hands to create a little bit of energy that way, and that way I can Like, you know, if you start thinking more about energy and becoming one with your own self and all that, and especially when I was taught by my dad that when you do this you cannot be sad, you know. Like, if you go like this you always smile, and you create energy, so thats one of the things I do. I clap my hands, I clap my hands really hard, then I rub them, and then I start. And youll see me do that in every single special test from 2004 to today.

Cameron: Yeah, nice! Perfect ÔÇô thatÔÇÖs a really good cue!

Homero: Yeah. [laughs]

Cameron: Yeah.

Homero: Thats my Thats my secret! [laughs]

Cameron: Yeah  awesome! Have you ever tried to feel that energy? So, when you rub your hands, and then you keep rubbing them, and then just between Can you feel like almost as if youve got two different magnets pushing against each other?

Homero: Yeah, yeah, yeah.

Cameron: Can you feel that?

Homero: Yeah.

Cameron: So then do that, and then try and widen it and get it kind of bigger, and you might need to push in to feel that resistance, so almost you can feel that energy. Can you feel that?

Homero: Yeah, yeah.

Cameron: Yeah? And then try and get it big so itÔÇÖs like a football.


Thanks Homer for this interview



Flow Interview – Matt Whitfield, Naval Aviation Pilot

Flow Interview – Matt Whitfield, Naval Aviation Pilot

Aviation Flow Performance Skills Pilot Stories

We had the chance to interview Matt Whitfield about his experiences with flow while flying the skies.

Cameron: Hello and welcome to another flow session! WeÔÇÖre very lucky we have the presence of Matthew Whitfield whoÔÇÖs a lieutenant commander. He spent 20 years as a naval aviator pilot and instructor, and spent the last eight years flying as a display pilot for vintage jets. We just wanted today to talk to you a little bit about your own experiences, how you might have experienced flow and how you felt within that flow experience, and also maybe to highlight to others who are looking to find flow more frequently in their lives, just one or two nuggets that youÔÇÖve used in your past that you might be able to communicate. Take us through a short memory that you have where you were intensely in flow, just briefly describe the situation and then how you felt during it.

Matthew: Okay, certainly. Ive given this some thought and I had a choice for two, one of which was flying a Harrier alongside an aircraft carrier at night, decelerating into the hover and coming across the deck and land; that was one. But what I think Im going to talk about is the moments that are required in preparation for a display in the worlds only flying single-seat twin-engine supersonic fighter, so well do that one I think, that was the Sea Vixen. I last flew that in 2013, and I picked up some incredibly good habits from the other guys in the Navy over the years. For me the flow we would jokingly call it your happy place, the place at which you know youre cooking on gas, you are delivering your A game, that youre going to be safe, accurate I suppose we used to say of display that a display can either look good, feel good, look bad but feel good, or look good and feel bad, theres always a combination; when youre in flow, you get both.

So, for me the flow would start, or understanding I was in flow was part of this environment we have across aviation now, certainly in the military, of getting into the bubble. A bubble is a metaphorical shape that you are in, and everything else you need to perform to the best of your ability is within that bubble for you, and IÔÇÖll give you an example of what sort of stuff that is. That is youÔÇÖve had a quality weather brief, a met brief, youÔÇÖve chatted with your engineer about how the aircraftÔÇÖs been the few days before the performance, what it was when you last flew it, that youÔÇÖve had a quality brief from the display organiser, and that IÔÇÖve had time between that brief and my show time, the time IÔÇÖm expected to display, IÔÇÖve had plenty of time to sit and be at peace and mentally rehearse what IÔÇÖm about to do.

That involves for me certainly closing my eyes, and I got into the habit of actually doing it before I even got to the airfield. It might be on the bus there or in the hotel room, but certainly in the moments before we fly, before I climb up the ladder, get into my happy place as IÔÇÖm strapping into the aircraft. The last four or five minutes IÔÇÖd be in my flying kit, weÔÇÖve done the brief, IÔÇÖve out briefed ÔÇô the last brief we have for everything ÔÇô signed for the aircraft, spoken to PK, the engineer, given him my helmet, and then I just stand there with my eyes closed and visualise where IÔÇÖm looking in the cockpit, where IÔÇÖm going to look out of the window, what I should expect to see between each manoeuvre, the speed I should be at and the altitude I would anticipate needing to be at to be able to complete each manoeuvre.

Cameron: Okay. What sort of manoeuvres are you talking about?

Matthew: Nothing extreme. ItÔÇÖs an old aircraft, weÔÇÖre limited to 4 g [four g-forces] so thereÔÇÖs no what weÔÇÖd term looping manoeuvres. Most people I think can imagine what a loop is: you fly along, pull all the way around upside down, and once youÔÇÖre upside down a loop youÔÇÖd continue that circle and come around. There was no need to do that with these aircraft; people donÔÇÖt come and marvel at whoÔÇÖs flying it, they want to see the aircraft and listen to the sound, so there was no need to do that. So it was just being able to link each manoeuvre seamlessly together, there was no need to try and punchy and snap and ÔÇ£Oh, look at me ÔÇô wow, brilliant!ÔÇØ it just should be a very graceful linking of stuff.

I always found it was very important to have that four or five minutes before I climbed up the ladder and strapped in, the PKs strap me in, listen to the radio, put my oxygen mask on, take one of the pins out on the ejection seat, and then just sit there listening to the radio, taking a few deep breaths.

I now know that was mindfulness type stuff, but I would do it just to calm down; adrenalin was rushing, there could be tens of thousands of people there waiting, and theres never a guarantee youre going to get airborne, these are old aircraft that may or may not have a snag when you start up. But I can put my [laughs] I could see myself do it, the steps up the ladder, the sound of going up the ladder, the feeling of the leather flying gloves, the knowing Im going to be hot because its the summertime  Im wearing a green flying suit, Ive got a g-suit on, Ive got a life jacket on, Ive got a helmet thats green so youre warm  and strapping into the aircraft, sitting into a seat And the smell of the cockpit You know, these old aircrafts have an absolutely distinct smell, and that, again, helps me go, Ah, I know what Im about to do now.

Cameron: Yeah, so that kind of primed you almost in a ritual to get to that happy place.

Matthew: Yeah. It was the same on board the carrier, on Ark Royal, that process of carrying your helmet across the deck, saying hello to the plane captain, having a polite chat with those going up the ladder, check your ejection seat and then walk around the aircraft, and you were then on the flow, the flow state was increasing because it was a ritual. There was things you would check before you get into the aircraft, there were things and a process you go through about starting one of these aircraft. You donÔÇÖt just go, ÔÇ£Oh, a bit of this, a bit of that,ÔÇØ itÔÇÖs an absolute process and thereÔÇÖs good reasons for that because mistakes get made. So thatÔÇÖs before we even got airborne, thatÔÇÖs how it is. [laughs] IÔÇÖm still thinking about going up that ladder, a little red ladder on the side of the aircraft!

Cameron: [laughs] Those experiences can suddenly bring up a lot of arousal and memories and emotions. When youre actually in that experience, youre flying and youre being as graceful as you possibly can, trying to get your timing absolutely perfect, what are the If you were to describe to someone how that felt when youre in it, and I know youve had a brief look at the nine dimensions of flow  and maybe if you can relate to a couple of those, fantastic; if not, no problem  but just give us a description of how it felt to you being in it.

Matthew: I think without a doubt, and other people whoÔÇÖve done this, itÔÇÖs the control element, that the environment youÔÇÖre put into to display a historic jet at an air show is very controlled. There are gates you have to make ÔÇô your paperwork, your medical, the weather, etc. ÔÇô but actually me in the flow, itÔÇÖs the control, knowing that on previous occasions if IÔÇÖve thought I couldÔÇÖve done better about something, when IÔÇÖve reflected back on that or debriefed with the guys, IÔÇÖve spent time mentally rehearsing those moments so itÔÇÖs embedded in my brain so things happen automatically. Yes, I think about it, but I know that as I roll out what I should see as I put wings level, IÔÇÖve got two seconds with wings level to make sure IÔÇÖve got full power ~to patch up~ 390 to 420 knots at 4 g, and I know what line in the ground IÔÇÖm not allowed to cross, or the rules say youÔÇÖve got to be up away from the crowd, the rules are very strict.

So its the control for me, knowing that Im in control of the aircraft; if I cock up, its my fault. Theres no excuse blaming the wind because Ive been briefed on it, Ive mentally thought about that before I got in, and I I suppose a sense of pride of what I represented, the Royal Navy, the fixed wing service, the aircraft carrier, you dont want to let people down and I think theres a lot of self-pressure on that front. But the control elements of knowing that my right hand isnt squeezing all the buttons out of the control column, out of the steer case Im very relaxed, my right arm is relaxed on my knee, my feet are on the pedals, Im strapped into the seat but Im still completely free to look around and out of the window for those visual cues that I know I should be seeing, and my left hand is quite relaxed on the twin throttles, on the two engines, and thats where my hands stay until moments I need to flick a switch. But I know thats coming, I know when I need to flick it because Ive practiced.

Cameron: When you say control, what is really noticeable for you in that experience? Is there a pressure to be in control, or do you actually feel you almost have like a limitless control?

Matthew: Its certainly not a pressure to be in control, its a function of flying these aircraft; I dont have 320 passengers on board, I have nobody else on board, its me in this aircraft in an ejection seat if it goes wrong. It is knowing I have the capability to do it, the aircraft has the capability to do it, and when Im in the groove, on my A game, it happens, it will be a seamless You might go too far into wind, reversing Okay, ease off the rate of roll here because it will look seamless.

Cameron: And whereÔÇÖs your attention during that time? When youÔÇÖre in that zone and youÔÇÖre saying youÔÇÖre looking for visual cues, where else is your attention?

Matthew: Several areas. Because of course youÔÇÖre using your ears, there is an element of using the ~seat of the pants~ stuff, understanding when youÔÇÖre still pulling or youÔÇÖre pulling harder. So visually your eyes are flicking between the cues you need out of the cockpit ÔÇô landmarks, the runway or the display line youÔÇÖre flying to: it might be the air traffic control tower, the lines on the ground that are marked out for those of us flying ÔÇô but there are key moments when you absolutely need to be looking at my air speed and the altitude IÔÇÖm at, or it should actually be the height of course youÔÇÖre above the airfield.

Because I need to have control of my energy state, the aircrafts energy state. If Im low-level, I need to be faster to have enough energy, that when I pull up I convert the kinetic energy into potential energy, Im converting my speed into height, so I know that when I pull up using 4 g Im going to have 4,500-5,000 feet, which is ample height to continue the next manoeuvre. I wont be the type of chap who pulls up at 350 knots and thinks 4g, hes going to end up at 3,000-3,500 and he hasnt got the altitude or the height now to finish the manoeuvre. So your question about where is your attention Your eye Im very strict on where I look at particular moments. Before I pull up I want to know my speed. When Ive pulled up and Im upside down before I roll out, I need my height, and there is an element of speed because of course I then need to roll; its no good rolling when I havent got enough speed.

Cameron: That situation you explained to me just then made me think thereÔÇÖs a hell of a lot of decision-making that happens instantly in that second or however long youÔÇÖve got; and theyÔÇÖre critical decisions, the wrong decisions can lead to disaster, etc. It seems from what youÔÇÖre saying that a lot of that doesnÔÇÖt happen necessarily consciously, and I almost had this picture in my mind as you were explaining the energy resource of that plane almost as if it was your own body.

Matthew: Yeah.

Cameron: Thats how it The picture came to me that youre almost examining the planes energy levels as if its your own and almost feeling like theres a heartbeat in there.

Matthew: Not necessarily a heartbeat, but theres not one of us who flies for the military I dont think  the Army Apache pilots to the Royal Air Force Hercules pilots  those of us who are on your own in an aircraft, millions of pounds worth of training put into you and millions of pounds worth of aircraft If you strap that aircraft to me, thats how I envisage it: I go up that ladder, settle into the ejection seat, strap in the five seats and then it is part Its part of me, were now a team, me and the aircraft, well do this  definitely you strap that aircraft to your back. And the colleagues of mine over the years, especially when youre on board or back at Yeovilton in Somerset You do, you are part of that weapon system Through the incredibly difficult, tough training you go through, to be successful you have to understand why its important youre like that.

Cameron: Thanks for sharing that story, thatÔÇÖs a really great insight. WhatÔÇÖs your challenge to get back into that state, where everything happens seamlessly and decisions are made real time? WhatÔÇÖs you find your biggest challenge is to get back in there?

Matthew: Distraction, and it has happened. For those eight minutes when Sea Vixen clear take-off Thats it now. That flow is there, were there, weve got eight minutes now before I land and taxi back in, and my flow state stops when the ejection seat is safe, the canopy is opened, Im unstrapping and carefully getting out. Distraction is what breaks the flow state. That can be air traffic, it can be another radio call you werent necessarily anticipating, but for me it has been air traffic, it routinely would Through no fault Its quite right, they should make this radio call, but it wasnt what I was anticipating, and it does just stop the flow and you have to dismiss it if its not relevant to you, and of course typically it will be relevant to you so then you have to adapt.

Cameron: Great stuff. I know youÔÇÖve had a brief look at the 12 steps to flow, which is our framework for how people can focus on finding flow more frequently. I know we havenÔÇÖt gone through them in depth at all, but are there any that just instantly spring out at you that you think, ÔÇ£Yeah, this is definitely something IÔÇÖve focused on over the years to help me get into this happy place.ÔÇØ?

Matthew: Its number four for me, mastery. You only need to mess up once in this business and youll never be invited back to do it again, theres no ifs or buts and it is pretty black and white. So mastery, being able to understand that people want to see the aircraft, they dont really care whos in the aircraft. There are aeroplanes that people want to know its Wow, look at the Red Bull Air Racers, arent they incredibly talented at what they do? but in vintage jets its the aircraft they want to see. So its being able to relax off the pressure of me and understand I can now master what I need to do to deliver. Thats why I took it perhaps too seriously but very seriously this rehearsal, this understanding Ive been able to get in and deliver. And I take time to understand, If something went wrong at this point what are my options? If I hit a bird at this point, what am I going to do? If someone drives across the runway and drops something on it and blocks the runway, where am I going to go, where will I divert to? If I have a fuel flow problem, have I got the capacity Well, I dont want to find that out during the display, do I? I need to prepare for that on the ground so that if something happens I know what Ill do. So mastery certainly I feel is relevant. Yeah, Ill stick with that.

Cameron: Okay, great stuff  thank you! Coming to more of a wrap-up of this conversation  and thank you again, Matthew, for your time  if we could leave some parting advice to a young aviator, or maybe someone in a different sport or activity, or a musician who is looking to find flow more frequently In terms of finding flow more frequently in that bubble, whats one advice that youd want to impart?

Matthew: Find out what it is that puts you into that calm state, that you accept your adrenalin is surging, the pressure to perform, but find out Is it just a couple of deep breaths and a smile, think of your wife or your children? For me it was just take a deep breath, close my eyes and understand what it is Im about to do, and arent I incredibly fortunate to be in a position to do this, just to [takes a deep breath and exhales] smile at PK, shake his hand, get up the ladder.

Cameron: Okay, fantastic ÔÇô IÔÇÖd imagine that would help manage the stress and get you to an arousal level that you would probably want to be at for flying.

Matthew: Definitely.

Cameron: Fantastic!

Matthew: Thank you!

Cameron: And lastly, we always ask people what is their biggest challenge or biggest fear in your life so we get some relativity to someone who has been at the top of their game in very pressured situations. WhatÔÇÖs life outside the cockpit for Matthew and whatÔÇÖs your biggest challenge moving forwards?

Matthew: Life outside the cockpit, my biggest challenge Hells bells! [long pause] I think, interestingly enough, its being able to accept that that position of flow, that incredible feeling Ive had as a display pilot, Im going to find that elsewhere in life and there will be other things. That can be as being a parent, a husband, or in my new career as a professional coach, certainly. Very recently Ive had that moment of going, My goodness, things are happening having thought about it and rehearsed Its come back in a completely unexpected situation which I wasnt prepared for if Im honest! [laughs] It was good, it was a good feeling though, it was I was going to say it was addictive, but Im not saying its addictive. Its just a very intoxicating feeling for me when youre in flow. I know what its like, I know how to put myself in it and Im going to take it across into my new career.

Cameron: Great stuff ÔÇô thank you, Matthew! Thank you for listening, weÔÇÖve had some fantastic stories there and some advice about how important focus on mastery throughout your training can be, especially when the consequences can be very high, and the feeling of control when youÔÇÖre in that flow moment and how you can feel so connected and at one with the equipment around you, that that leads to that instant decision-making and perception of control within that bubble. We look forwards to bringing you some more flow sessions, thanks for tuning in and please get in touch if you can relate to any of these stories, we would love to hear your perspective about it. Bye for now!

Flow Interview – World Champion Kayaker Martina wegman

Flow Interview – World Champion Kayaker Martina wegman

Performance Skills


For those who do not know who Martina Wegman is…well, you are forgiven as freestyle kayaking is taking its time to reach households around the world. However, by the end of this article you won’t forget her.

Martina is taking the kayaking world by storm and in recent years she has become one of the most successful female contenders in freestyle kayaking. She has won the European Freestyle Championships and some of the highest profile whitewater races in the world, including the Teva Outdoor Games and the Sickline Extreme World Championships not one, two, but four times in a row. In recent years, she has sought out new challenges and decided to do what very few kayakers do and switch codes to slalom kayaker.

In one of our sessions at The Flow Centre, Martina gave us a low down of how she has won FOUR world titles and continues to turn heads.


When asked about what she focuses on during her greatest moments her reply was:


ItÔÇÖs hard to say. IÔÇÖm usually, like even when I have a good run or when I race I still want ~to be a bit~ better…, because thereÔÇÖs always places to still improve, and I just want to be better and better.


Martina is known for dropping long 70ft waterfalls, so I asked whether she is always confident in her preparation. As we talked about one memorable drop she went on to say:


At the start it was like ÔÇ£No way IÔÇÖm going toÔǪÔÇØ Like, I would never run a 70-foot waterfall, and once youÔÇÖre at the top of it youÔÇÖre like ÔÇ£Okay, letÔÇÖs go!ÔÇØ I donÔÇÖt even have to think about it twice because I feel certainly so confident and good about it thatÔǪ Yeah, and once I did it I look back and IÔÇÖm like ÔÇ£Why did I do that?! ThatÔÇÖs just crazy!”

I was pretty relaxed about it, but in my mind I was like I should be Like, I should be really scared of this! Because I was really scared at first when I looked at it, and then ~I saw~ somebody standing under the fall, and I was just signing to him. I was scared but I wasnt really scared, but I was slowly drifting backwards because I wasnt focused at all. He was kind of like a distraction. I wasnt even really aware of it [the waterfall], and then I just had to flow into it.

Martina Wegman Kayaker

So do you often plan your route and goals beforehand?


For me in kayaking I dont really want to set goals because then I can be disappointed if I dont run it, so I just dont think about itIm just more focused to get the lines rightOf course you always want to do well, but I think for me its setting really small goals so I know I cant be disappointed, but still trying to push to get that good resultI think Im not super outcome-focused. My goal is to get better and better. [laughs] Like, today I was focusing on keeping my ~boat flat and trying to get a fast start on the upstreams. I guess every day you just try and do the courses better and better and focus on those little things.


So what are you focused on?


At the race I often donÔÇÖt really think about all the detail, IÔÇÖm just really focused on where to go. IÔÇÖm like, ÔÇ£Oh, IÔÇÖm not too sure how IÔÇÖm going to get from here to there.ÔÇØ But IÔÇÖm not worried about it, I will just see in the raceÔǪ as long as I focus on where to go…the subconscious will take care of what IÔÇÖm focused on. IÔÇÖm not really focused on, ÔÇÿI have to be there, and do this (etc)ÔÇÖÔǪ I think less and just trust in my ability.

When I did the freestyle races 10 years ago we had a trainer and he always wanted to know what our plan was in the competition, and he knew from me that he didnt even have to ask anymore because I wouldnt say, I would just be like Oh, I just go and just~feel what I feel~. But still I had a little bit of a plan, I knew which tricks I was good in and which I could do, I just didnt really want to think about it too much. I just wanted to have fun and be like Oh yeah, Im just going to see where I go. and my trainer accepted it because he knew that worked for me. I just needed to have a good time

Well, my goal is to just to get as good as I canits always fun to win, but I dont really care if somebody else is better, because that just makes you want to go harder and practice more to get on that same level.


Did you use any mental skills to prepare?


I think looking back at those races, I think I was quite intimidated about the race courses, so I definitely visualised myself more running it ~and wanted to be like~ I just really dont want to mess up those lines, so I just focused really hard on getting in the right place.

I think just not thinking too much about it and just want to have fun; thatÔÇÖs what my preparation was, not to be too serious about it. Of course, you always want to do well, but I think just for me itÔÇÖs just setting really small goals so I know I canÔÇÖt be disappointed, but still trying to push to get that good result.


Do you focus on winning or being excellent?


I think IÔÇÖm not super outcome-focused, itÔÇÖs more about having ~a personal good run rather than the races. Like, itÔÇÖs always fun to win, but I donÔÇÖt really care if somebody else is better, because that just makes you want to go harder and practice more to get on that same level.

~To get better and better. [laughs] Like, today I was Itd different every time, but today I was focusing on keeping my ~boat flat~ and trying to get ~a fast start on the upstreams.~ I guess every day you set different courses, you just try and do the courses better and better and focus on those little things.

Like flat boats You see my arm up here? You have to put in work here. Theres a lot of things you do in creeking which dont work in slalom, when you tip the boat on top of the water, so jumping over little waves and holes, that again is like a total different technique from creeking. So, at the start Im Or still now Im just trying to things that you have to work a bit different in slalom. Keeping the boat flat is probably one of the bigger things, and stay forward in your boat.

Well, my goal is to just to get as good as I can. Because a lot of slalom paddlers, they started when they were seven or eight years old, and theres not many people who cross over from creeking to slalom at my age, or even to cross over from creeking to slalom is kind of Yeah, theres not many people doing that. And a lot of people who creek, they also think when they cross over to slalom that its easy to get on the top. So, when theyre really good in creeking you almost think like Yeah, Ill be good in slalom. which is totally not the fact. I just Yeah, just trying still to get as high as I Like, get as good as I can in slalom and just really push and train hard Yeah, its hard to see. Really, again, in outcome terms its more personal, that I just want to do it really well.


The Flow Centre would like to take this opportunity to thank Martina for her time and energy.


Runners High, Flow and Marathons – Ben Evans

Runners High, Flow and Marathons – Ben Evans

Articles To Inspire Performance Skills Sports

Ben has an amazing story. In only a few years he went from a pub bet to being one of the most recently elite runners in the UK. Our interview can be heard below, but just as interesting is Ben’s take on the ‘Runners High’ Vs ‘Flow’ debate. Check out the article below, we think you will like it!


Flow and Running

Running is hard. ThatÔÇÖs what I think almost every time I start on my 10 mile morning jaunt down the Basingstoke Canal. God, IÔÇÖm unfit. Man, my right leg hurts. What are all these people doing out at this time? Pain, always pain. Why donÔÇÖt I just go back to bed?

Then something funny happens. It takes a mile or two, normally when I pass the tramp with the yellow raincoat, before my running starts to feel normal. I begin to relax and think about how far I plan to go, how slow the first two miles were and how much I can now push to improve.

Then something really funny happens. I feel delighted. Running on this muddy path, alone, the morning clearing off the river, the sun coming up, feet splashing through puddles – seems like the best thing in the world. What else would I rather be doing right now? I run on, smiling to myself, thinking about what IÔÇÖll cook dinner, what good things IÔÇÖll do today, what great adventures IÔÇÖll plan for the weeks ahead. From a depressive lump I am transformed into a positive being. The world is there for me to run around.

Welcome to runners high. It is a feeling that can come at almost any level of exercise ÔÇô from a brisk jog to full effort race. It doesnÔÇÖt stay for the whole time ÔÇô running is a journey of emotions ÔÇô but it always appears, stays for a good few miles and then comes back at the end, lasting for about an hour ÔÇô during breakfast and the trip to work. As the saying goes ÔÇô you always feel better after a run ÔÇô and itÔÇÖs true. YouÔÇÖre high as a kite. ThatÔÇÖs the reason most people do it.


A similar sensation, but one much harder to experience, is a sense of running ÔÇÿflow.ÔÇÖ This is something that I think only exists at the higher level of the sport ÔÇô in competitive races – when the body is being pushed to its absolute limits. It comes at a time in the race when motivation is low and there are many miles still to go – blood has left the brain, fatigue is overwhelming and the only thoughts are work, work; toil, toil; suffer, suffer, suffer. You feel like you cannot go on any longer. There is nothing else to tell you to keep going. You just want to stop. Please stop.

But you donÔÇÖt stop. You keep going and for some reason you start running even better than before. The voice in your head stops saying bad things and your mind and body relax. Flow takes over and running doesnÔÇÖt seem hard anymore. You feel like you are floating over the road and that you can keep running forever.

Flow isnÔÇÖt a high, it is more a feeling of levity. IÔÇÖve only had it about six times in my career ÔÇô but every time it has been in the best performances I have ever run. I donÔÇÖt know exactly what it is. ItÔÇÖs as if I have accessed an energy source away from mind or my body ÔÇô a spiritual plain or a deep, internal soul ÔÇô that has transported myself to a place where I am no longer trapped in the limits of physical and mental endurance.

Runners high is great and is the reason you see so many people running nowadays – it makes us happy, it makes us feel good – however for those wanting to take things more seriously, runnersÔÇÖ flow is the real motivator. ThereÔÇÖs something in the experience that makes us feel different, above ourselves. For a few minutes we feel a light inside, telling us that there is something wonderful, something beyond the grind of day-to-day, something true and pure ÔÇô something that makes us special, and that if we keep trying we can experience this any time, for the rest of our lives.

It isnÔÇÖt true. The moment you start thinking you are in flow, the moment it disappears, but for a while you really believe.

I want to keep believing. I will keep on running towards that light.


Want to hear more? Listen to this podcast and interview with Ben Evans:



The Flow Centre would like to take this opportunity to thank Ben for his time and energy.

Flow Interview – World Champion Rock Climber Hazel Findlay

Flow Interview – World Champion Rock Climber Hazel Findlay

Articles To Inspire Flow Performance Skills Sports Tips and Training

Meet Hazel Findlay. Hazel has won multiple National Championships (UK) and is considered one of, if not the, best female climber worldwide. Hazel became the first woman to climb a British E9 (hard and scary!) with her ascent of Once Upon A Time In The Southwest, near Devon, UK. She has been recovering from injuries this past year but will no doubt be taking the climbing scene by storm when she returns.


Hazel is a great friend of The Flow Centre and continues to inspire us month-on-month. In one of our sessions with Hazel we got to ask her about here flow experinces

What was one of your biggest flow experiences?


It was actually on one of the smaller cliffs, but right up in the corner where it formed a right angle. I find that sort of climb really interesting because instead of using your hands and feet to find and grip holds, you basically have to push against each side of the opposing walls. Your hands are just flat against the rock, with no reaches to aim for, you basically have to only listen to your body position; you canÔÇÖt really let the rock guide you too much. ThereÔÇÖs no ÔÇ£Oh, IÔÇÖll reach that hold and IÔÇÖll reach for this hole kind of thingÔÇØ, you just have to get it exactly right for that next bit of upward movement. So Yeah, this particular moment at the top was just a classic flow experience, where itÔÇÖs just like, I was in this! You know the descriptions!![laughter]
It was really intense and it was just complete focus on every little movement. I remember the breathing being in time because the climb was really physical as well. I just remember the breathing intensified with each movement, using my whole core to stay in this corner of the rock. ItÔÇÖs funny, when I was in flow, it was like IÔÇÖll finish that little piece of rock and then I canÔÇÖt remember anything about what I did. Then when you get down, the other climbers will say ÔÇ£How did you do that?ÔÇØ and when IÔÇÖm in those flow moments IÔÇÖm like ÔÇ£Oh, IÔÇÖm really sorry, but I just donÔÇÖt know what I did, I just did somethingÔÇØ.

So what was it like in the experience? How did you approach the rock?


During the climb, it was like every time I put a foot on the rock I could see all the little features, my foot was exactly where it was supposed to go kind of thing. I think time almost slowed down, if anything. IÔÇÖve got vivid memories of my foot in slow motion, because there was so much detail in the moment, you know what I mean? I was just in a little pocket of time and space, me and that little of piece of rock like the only thing thatÔÇÖs there.
I donÔÇÖt know if IÔÇÖd go as far as to say I was an extension of the rock. But one thing I think happens when climbing is the movements are kind of binary. Like itÔÇÖs ÔÇ£right foot, right hand, left foot, left handÔÇØ, very specific movements that are all separate. ItÔÇÖs also binary in the sense that you either do it or you donÔÇÖt! But in a flow state, it feels like the movements arenÔÇÖt divided into separate moves anymore. You know what I mean? ItÔÇÖs not like youÔÇÖre moving from one movement to the next movement; itÔÇÖs all just one complete movement in flow.



So, in that corner it was like I was moving up, and it wasnÔÇÖt this awkward ÔÇ£right-leftÔÇØ kind of thing, it was all just one fluid motion of the rock kind of thing. Am I an extension of the rock? I think itÔÇÖs more like what I was saying. The rock doesnÔÇÖt provide the sort of black and white challenge, like ÔÇ£I did that move or I didnÔÇÖtÔÇØ, or ÔÇ£I did that pieceÔÇØ. I suppose itÔÇÖs very much linked to the idea of success-failure, goal and everything. IÔÇÖve always found that when IÔÇÖm in that flow I totally let go of that desire to succeed and to do the route. IÔÇÖm just so focused on the next move and the next bit of climbing.
You know, when I start a route IÔÇÖm like ÔÇ£Okay, come on! You can do it!ÔÇØ ÔÇô You know, all that positive thinking is running through your head. Or if youÔÇÖre having a negative day it might be like ÔÇ£Oh, I feel like sh** – just give it your best shot anywayÔÇØ. Whereas when youÔÇÖre in flow, all of those ideas about yourself versus the rock kind of thing just fall away. So usually if IÔÇÖm in that flow, even if I fall off and I fail, I usually donÔÇÖt care because I know that I was climbing my absolute best because I was in that state. So it just doesnÔÇÖt bother me that I failed, because what more could I have wanted from that experience? Nothing, because I was doing my best. So, thatÔÇÖs why I love it so much!!

I always feel like itÔÇÖs the rock that forces me to be in flow. I never really feel like itÔÇÖs me, but maybe I should take some more ownership of it. There never seems to be a correlation between my thoughts and feeling and how I access flow. IÔÇÖve accessed flow on really bad days, when my thoughts have been totally negative and IÔÇÖm really unconfident. But then just something about the climb IÔÇÖm doing forces me into it. I can have good days and just access it for some reason, I donÔÇÖt know! I just feel like itÔÇÖs the rock!
I totally agree with this ÔÇ£skill meets challengeÔÇØ idea, because I really think it has to be quite hard for me to access flow. Sometimes I can access flow on easier grounds, but itÔÇÖs a bit like when youÔÇÖre driving a car. Often thereÔÇÖll be other thoughts going through your head, so itÔÇÖs not as intense and experience of flow. But itÔÇÖs the sort of thing where IÔÇÖm just moving up the rock and I might get to the top and not really remember anything about the climb. I was thinking about something completely different; thatÔÇÖs when the challenge is way below my skill set. IÔÇÖm not as good at harnessing flow during those climbs. I see other people climb much better than me on easier ground, but I tend to let my internal dialogue stop me from reaching flow on easy terrain. ThatÔÇÖs something I want to work on.


When do you most experience flow?

ItÔÇÖs being on the hard routes, on hard rock climbs. ThatÔÇÖs the thing about climbing on natural rock; no-one made it, no-one designed it. So really itÔÇÖs just chance whether that meets your skill set or not. So there might be a particular route where I might be in flow, but then I get to a section where I just canÔÇÖt reach the holds, IÔÇÖm not tall enough or strong enough or whatever, then IÔÇÖll just fail. IÔÇÖll snap out of flow; the challenge became too hard for me. So really, I feel like itÔÇÖs the rock that forces me into flow, because it just so happens that the rock, the way the holds are, the way my body moves, it just fits the rock.
I think itÔÇÖs strange; climbing is maybe quite different to other conventional sports. What often happens when you climb is that you get to a point where you can rest and you can think. So you look at the rock ahead and problem solve your way through it even before you do it. I think one of the keys to climbing well is to, in that restful position, consciously have a plan and problem solve, but then as soon as you start climbing try and switch into that unconscious state that weÔÇÖre talking about. Really let your body take control and use your subconscious mind. But you have to remember what your conscious mind was telling you to do. ThatÔÇÖs what makes climbing different.


The Flow Centre would like to take this opportunity to thank Martina for her time and energy.

Your Soundtrack To Flow – Fraser Pash

Your Soundtrack To Flow – Fraser Pash

Music Performance Skills

Fraser Pash gives us the low down of his recent performance.


I sat there sipping on my drink wondering ÔÇÿwhat the hell are we listening to?ÔÇÖ IÔÇÖm up next and I still havenÔÇÖt decided what IÔÇÖm going to play. IÔÇÖve spent weeks practicing a song. Trying out different tunings and transpositions to get the best sound out of my guitar and my voice. But IÔÇÖve started to doubt; not myself, but my song choice. Everyone else who has gone up to the mic and chortled out some recent pop song has been mediocre at best.

It was at this point that I decided, f*ck it. IÔÇÖm going to play my own song.

Maybe IÔÇÖm more comfortable playing my own music, maybe I enjoy the higher risk of judgement from letting people hear it. IÔÇÖve never been able to pinpoint exactly what it is about playing my own music that triggers flow. But as I sang every note perfectly, ad-libbing to great effect, I felt happy. An almost endless happiness, totally in flow. That was of course until the song finished and I was left standing alone in a room of three hundred people.


Immediately afterwards, I answered some questions about the song. As my memory glanced back to the song I had been playing minutes earlier, I started to think about how it felt like it had been weeks ago, not minutes ago. I also realised that I cared a bit more about playing that night than I thought I had. The outcome is not really important, but the performance is.


Guitar & Music

Whilst there is little to no research done to consider the correlation between playing oneÔÇÖs own music and playing someon e elseÔÇÖs, there is plenty done to reveal the relationship between flow and music as a whole (although thereÔÇÖs always opportunity for more). We mentioned a study done not too long ago discussing the correlation between length of time playing an instrument and the actual instrument played and flow. Finding that string players and those who have been playing for a longer time, particularly with extensive practice hours, are more likely to reach a state of flow. But it is research from the University of London that is of particular interest to this article.

Their findings revealed ÔÇ£flow was predicted by the amount of daily practice and trait emotional intelligenceÔÇØ. Now the first part of this should really be a given. The more we practice, the greater our myelin production, the better our muscle memory, the more skilled we become, the higher the ability-challenge level we can set for ourselves, and ultimately the greater intensity of flow we can feel. However, emotional intelligence still needs a lot more research before its relationship to flow is fully understood. The aforementioned study also notes a link between the style of music played and flow, with a positive correlation between the romantic styles of Chopin in particular and flow. Now this could be due to increased exposure to a certain composer or style, but equally it could be that the pianists in the study found flow whilst playing music they liked.

It is here that the research gap exists. If we assume that the music created by an individual is also liked by that individual. Does playing your own music have a positive impact on reaching a state of flow?

If we throw ourselves into a performance situation, suddenly we have high risk, immediate feedback and a rich environment priming us for flow.

So why not try it? Today, instead of practicing someone elseÔÇÖs piece, write your own. Just play what comes out of you and gradually structure it into a composition. You might find you reach flow sooner than you think.


Thanks for this Article to Fraser Pash and friend of The Flow Centre.

Overclocking Yourself

Overclocking Yourself

Flow Performance Skills Tips and Training


Humans are compared to computers all the time. We both seem to be made up of memory, bandwidth and communication devices all processing at varying of speeds. Most notably, the human brain is often described as the most powerful computer in nature. So imagine the intrigue, when watching a lecture on flow, a question at the end came up: ÔÇÿwhen we overclock computer components they degrade faster, is hacking into flow just overclocking our bodies?ÔÇÖ Short answer; no. But letÔÇÖs dig a little deeper.

Normally when someone talks about overclocking their computer, they specifically mean the processor (CPU). (I wonÔÇÖt go into architectural detail of CPUÔÇÖs, as we would be here for weeks, but it is fascinating stuff if youÔÇÖre interested) It carries out all the complex calculations and keeps all the other components running in time with each other. It is essentially the ÔÇÿprocessing brainÔÇÖ of the computer. So the CPU has a standard ÔÇÿbaseÔÇÖ clock speed that it runs at, but with some computer witchcraft, you can make it run at a faster speed e.g. 3.6Ghz to 4.4Ghz, improving and potentially hitting its peak performance.

You might be thinking thatÔÇÖs no big deal, if it can cope with the higher speed, just run it at that. But this is the issue, and where our flow comparison comes in. In order to run at that higher clock speed, the component is stressed beyond what is the standard level and so degrades faster than if it was processing at the lower speed. This is how basically all man-made objects perform, if you push it further, it degrades quicker.

Digital Brain

So with all the similarities between humans and computers, does this mean that when we hack into flow, achieve a flow state more often than a normal person, peaking for longer periods, our body will decay faster due to the extra stress on its ÔÇÿcomponentsÔÇÖ? Well, no it wonÔÇÖt. Your body is not man-made, so to speak. When you train your body, it improves the quality of its components. Think of a tennis player. By training, they improve the condition of their body, allowing them to reach a flow state during their performance. This doesnÔÇÖt mean they have a shorter life or lose the ability to walk sooner than anyone else. If anything it gives them a longer and better standard of life into a late age as they are constantly improving the bodyÔÇÖs capacity.

However, one of the downsides of being human, and being very conscious beings, is that we cannot be in flow all of the time. So we are unlikely to ever really test this question to its entirety. So donÔÇÖt be scared to overclock yourself through flow. You will find that you are simply unlocking the potential you have always had; growing in strength and resilience, allowing you to go further than you ever thought you could.

Flow Interview – Sarah Hendrickson – World Champion Ski Jumper

Flow Interview – Sarah Hendrickson – World Champion Ski Jumper

Articles To Inspire Flow Performance Skills Quotes Stories

For those that donÔÇÖt know Sarah Hendrickson, meet one of the most exciting female athletes around.
Sarah Hendrickson is an American ski jumper who won the first ever womenÔÇÖs World Cup season in 2012. She is a 22-time World Cup medalist and 13-time Continental Cup medalist. It goes without saying, but we were delighted to catch up with here and even more delighted to have her on board The Flow Centre.

Her career highlights include:
ÔÇó 22-time World Cup Medalist (13 Gold, 6 Silver, 3 Bronze)
ÔÇó 13-time Continental Cup Medalist (4 Gold, 4 Silver, 5 Bronze)
ÔÇó 2014, Olympic Winter Games, 21st
ÔÇó 2013, World Cup, Second Place Overall
ÔÇó 2013, World Championships Gold Medalist
ÔÇó 2012, World Cup Overall Champion
ÔÇó 2011, U.S. Normal Hill Champion
ÔÇó 2011, World Championships Normal Hill 16th place
ÔÇó 2009, World Championships Normal Hill 29th place

Anyway, enough intro, letÔÇÖs get on with what Sarah had to say.

So tell me about your flow experiences.

I think that time at the world championships. I remember being at the top and just so nervous. I was like ÔÇ£I canÔÇÖt feel my feet right now! I donÔÇÖt know how IÔÇÖm going to do this!ÔÇØ and then I got to the bottom after my second jump, and obviously had won, and it was like something else took over my body, because there was so much pressure and everything. I donÔÇÖt know how I performed to that level with that much pressure, my mind just took over and muscle memory and everything. It was like ÔÇ£Okay, you know what to do subconsciously, and just focusÔÇØ. ItÔÇÖs kind of hard to explain.

Yeah, especially when you remember it. You get all those feelings and tingly sensations, and then youre like But, but How did it happen?!

Yeah, exactly!

So, describe some of the characteristics that you might have felt during it? You said everything felt amazing. Can you go into a little bit more about how that felt, or what you feel you experienced?

I guess effortless is almost the right word. Your body is doing all these things, but itÔÇÖs subconscious, you donÔÇÖt have to think about it right there. ItÔÇÖs hard to explain, I guess effortless and flawless, almost numb. But thatÔÇÖs the first experience I think of when you describe flow, the world championships in Italy in 2013.

We have two jumps and I was winning after the first jump, then we jump in reverse order, so I was going last on the second jump. The girl before me was within a small margin of me; she jumped and I could hear the crowd cheering. I was just trying to block everything out and focus on myself. I remember thinking ÔÇ£My feet are numb!ÔÇØ I was kind of freaking out, thinking ÔÇ£How am I going to pull this off?ÔÇØ then I was just like ÔÇ£Well, nothing to lose now. Just shake it out.ÔÇØ ThatÔÇÖs when the hours of training comes in, the muscle memory, your mind just goes into reserve mode, just donÔÇÖt focus on the pressure, donÔÇÖt focus on the small details; everything will run its course.


What did you do to help you focus and get into that state?

I blocked out the outside world. When IÔÇÖm jumping, IÔÇÖve been jumping for 13 years now, I just focus on one or two really simple things. It doesnÔÇÖt mean anything to the outside world because theyÔÇÖre technical terms for ski jumping, but I relax my arms, balance and timing. Timing is so important in ski jumping, timing and rhythm. So, I just pick those two things that I had been focusing on and just zero in on that, everything else will just come. I didnÔÇÖt need to focus on the other stuff because I was in that mind set, the muscle memory or whatever would just take over.

When you focus on it, do you repeat the words, like relax your arms? Or, do you almost use the words to brainwash yourself? How do you focus on it?

Yeah, exactly! Part of me is hearing the announcers and people calling scores or whatever of the girls in front of me. So, I try to speak to myself as loudly as I can in my head so that I donÔÇÖt hear the outside. IÔÇÖll even try and shake my head so that I donÔÇÖt hear. I just donÔÇÖt want to hear that, you canÔÇÖt think about jumping a certain distance, thatÔÇÖs not how it happens. You have to focus on the miniscule things, thatÔÇÖs going to make you jump further. Repetition and even whispering words out loud sometime, or just yelling in my head.

What else do you think helps you get into that zone? Is there preparation that you might do leading up to it the morning of, the evening of? Or anything else that you do as youÔÇÖre walking up the steps, preparing, or when youÔÇÖre sitting down, or just before you take off?

Yeah, repetition actually, and not just in words. I have the same warm-up routine that I do a certain time before a jump. How I put my equipment on and stuff. IÔÇÖm kind of OCD, so those things are just zeroed in. I know exactly what time I need to put on my stuff, when IÔÇÖm waiting at the top, 10 jumpers before my tie my boots a little tighter the step out and start putting my skis on. Repetition is really, really important for me, just doing the same thing over and over, and I do it the same for training. You need to compete like you train and train like you compete. Have that same physical repetition and the mental preparation the same every single day.

Do you have any other big flow experiences? Maybe one that tops the world championship?

ItÔÇÖs a bit different, because I didnÔÇÖt have a good result, but I guess doing the Olympics. I had some serious surgery about five and a half months before Sochi. I managed to get through rehab, but I just wasnÔÇÖt as prepared as I wanted to be, but my coaches felt like I deserved to be there.
The training days leading up, my knee was in so much pain and I knew I wasnÔÇÖt mentally strong enough and prepared to be there, then on competition day I got unlucky with the wind. But, my practice jump that morning, we always get one practice jump, my coach just looked at me and was like ÔÇ£Oh my God ÔÇô that was a million times better!ÔÇØ He was like ÔÇ£You showed up for game day! Regardless of the pain youÔÇÖre in and everything youÔÇÖve been through these past six months, you just put it all aside, and your body knew exactly what to do, and you had an awesome jump!ÔÇØ
I was just in that kind of mindset. I just pushed the pain away, pushed every doubt and piece of junk that IÔÇÖd gone through out of me and just had a normal jump. And my coaches saw it. The coaches from the other nations saw it too, it was kind of crazy. It was like even though it had been a while my body still knew what to do.

What helped you jump that morning?

I donÔÇÖt know! I just thought ÔÇ£DonÔÇÖt have any regrets. YouÔÇÖve Sarah1trained so hard to be here. Maybe youÔÇÖre not at your strongest but youÔÇÖve worked so hard, now letÔÇÖs prove itÔÇØ. I had to change my warm-up and everything, my knee was so bad I couldnÔÇÖt even run. But I figured IÔÇÖve got three more jumps today, then IÔÇÖm done. After today I can just rest and reassess everything. I had another surgery after that, but it didnÔÇÖt matter at that point, I was just like ÔÇ£Show them what youÔÇÖve got!ÔÇØ IÔÇÖm ultra-competitive obviously, which makes it easier to get into that mindset.
You have to find a balance between focused and almost not too serious, though. If you try to hard when youÔÇÖre super competitive in ski jumping it just doesnÔÇÖt work. We all say that technically, itÔÇÖs a very simple sport, but itÔÇÖs against everything that your body wants to do, so when you get too focused thereÔÇÖs no flow to it. ItÔÇÖs too choppy; itÔÇÖs not smooth and out of rhythm. So when you stay relaxed and just focus on a couple of things everything is much smoother, develops the power better and it all just comes together much better than trying to force it.

So what do you do to help yourself stay relaxed?

Well, IÔÇÖm friends with a lot of the girls from the other nations, so weÔÇÖll all be talking at the top of the hill, kind of joking around before getting ready to go. Like if itÔÇÖs been a bad day and IÔÇÖm kind of down on myself I think ÔÇ£IÔÇÖm not going to pull of the best jump right now, but look at the view! Think how hard you worked to get here, youÔÇÖre so fortunate to be here.ÔÇØ I just kind of step back and make the most of the situation, because competing is really stressful. This is the best job in the world, but itÔÇÖs stressful.
Sometimes thatÔÇÖs easy to get down on, then I think ÔÇ£why do I put so much pressure on myself?ÔÇØ I try to step away from all that negativity and just appreciate where I am. You canÔÇÖt have a good day every day and the people that really matter, the ones closest to me, they know that IÔÇÖve worked really hard to get here and are just like ÔÇ£Alright, shrug it off, you canÔÇÖt be on top every single day.ÔÇØ

The Flow Centre would like to take this opportunity to thank Sarah Hendrickson and the Wasserman Group for their time and energy.

Stop Living In The Past

Stop Living In The Past

Flow Performance Skills Sports

Scientists at the Salk Institute for Biological Studies in California have discovered that our minds are lying to us. There is a limit to how fast our brain can digest information. To make things easier on itself, it predicts what will happen next.

Think of a plane flying overhead, itÔÇÖs not going to suddenly start flying backwards, so our brains predict the path of the plane and thatÔÇÖs how we are able to see what is going on in the present. But what happens when something does change in an instant? ThatÔÇÖs where the flash lag effect comes in (to test this out try a simple Google search). The research in this area has revealed a delay of, on average, 80 milliseconds between something happening and the mind being able to process it. Meaning that we spend our life living in what has actually just happened, not what is actually happening. LetÔÇÖs take a second or two to pause ÔÇô we are never actually present in real time! Really?!

Thinking of planes again, this time at night when the lights on it are flashing, the flash of light often appears to be behind the plane. ThatÔÇÖs because your mind has predicted, correctly, where the plane will be, but the sudden flash of light was an unknown. The 80 millisecond delay in processing means that you see the light flashing behind the plane, where it was 80 milliseconds ago.

Red Arrows

The intriguing thing for us, as flow seekers, is what if we can reduce that 80 millisecond delay? This article from Salk specifically says that the time delay is an average and itÔÇÖs likely that someone like a fighter pilot has a shorter delay – and so lives less ÔÇÿin the pastÔÇÖ and more ÔÇÿin the nowÔÇÖ. This comes as no surprise that a fighter pilot is likely to be in a state of flow most of the time when pulling off incredible manoeuvers, whilst flying at mach 3. However, how can we reduce this delay in our everyday experiences and performances?

ÔÇ£Practice dear Watson, practice!ÔÇØ (Sherlock Holmes)

Our visual awareness seems to change in flow, as we become highly aware of all the small detail that gives us the much needed feedback we require for perfect decision making. We know that we get a feeling of time standing still during flow, does this state actually reduce the lag of our experience? In our interview with Nick Troutman(Kayaker), he talks about a run where he starts turning the wrong way down a waterfall and had to correct himself mid-air. If he made this adjustment any later than he did, or not at all, the result could have been catastrophic for him. Nick is able to make these important changes with millisecond precision as a result of being in flow ÔÇô by his own admission.

Although we donÔÇÖt know exactly what the millisecond delay may be during flow, we know that the experience is a lot closer to a 0 millisecond delay than our everyday experiences. In flow we become aware of everything instantly, process information instantly and are able to react to what happens immediately ÔÇô is this living in the present?

ÔÇ£Elementary dear Watson, elementary!ÔÇØ

For years people have called a flow state ÔÇÿbeing in the zoneÔÇÖ, although this is not entirely accurate (I sense a different article coming), would a more accurate term be ÔÇÿbeing in the nowÔÇÖ?

Flow Interview – Chris ‘Douggs’ McDougall – World Record Holder – Base Jumper – Skydiver

Flow Interview – Chris ‘Douggs’ McDougall – World Record Holder – Base Jumper – Skydiver

Articles To Inspire Flow Performance Skills Quotes Sports Stories Tips and Training

When we went in search of the ultimate base jumper and skydiver, we expected to find someone extraordinary – someone who was used to pushing the limits and had the ability to freeze time. When we finally hooked up with Douggs he was everything we had been looking for and more. Douggs’ wealth of experience is nothing short of outstanding.

Douggs has felt flow frequently, in multiple arenas, and when he is not pretending to be Superman he is a motivational speaker, TV presenter, commentator, author, film maker, and stunt man. Douggs is one of the worldÔÇÖs most experienced BASE jumpers, respected both inside and outside the sport. He is a World Champion, World Record holder, and completed well over 3200 BASE jumps and 7000 skydives across more than 42 countries.

His list of achievements and highlights include: 2014 World Wingsuit League, China – 2013 World Record for most base jumpers jumping indoors – 2013 First ever BASE jumps in Kuwait from Al Hamra Tower – 2013 1st place in World Extreme Base Championships, Spain – 2013 1st place in Accuracy Competitions in both Turkey & China -2012 World first night human slingshot, Dubai – 2011 World BASE Championships, 2nd place -2008 UK ProBase ÔÇÿBritish OpenÔÇÖ: Overall Champion – 2003/04 BASE jumping World Champion: 1st place Aerobatics, 1st place Team, 1st place overall – Many expeditions throughout remote parts of the world including, Baffin Island, China, Norway, New Zealand & 37 other countries -1998 ÔÇô 2003, 6 time Australian National Skydiving Champion in 4 way and 8 way RW – 2001 ÔÇô 2003 Australian team member for World Championships – 2002 World Record: 300 way skydive – 12 Gold medals in various state events – and much more.

As you can imagine, our interview with Douggs was very insightful.


In skydiving and base jumping itÔÇÖs (flow) called the zone, but IÔÇÖve never heard the actual technical term for it before.

Yeah, yeah. ItÔÇÖs called different things. Jazz musicians call it ‘being in the pocket’. Different people have different names for it, but everyone knows it when you talk about it. You know, itÔÇÖs that moment where weÔÇÖre completely engulfed and everythingÔÇÖs just at one, weÔÇÖre highly connected and time seems to pause, but then you come out of it and then time forwards winds, and youÔÇÖre like ÔÇ£Oh my God, what just happened?ÔÇØ

IÔÇÖve written a number of articles it. ThereÔÇÖs no past, no future, thereÔÇÖs just this present. I call it the now.

ItÔÇÖs an incredible feeling. And once you submit to it, thatÔÇÖsÔǪ Like, when youÔÇÖre shaking on the edge or whatever, and then you commit and submit and take those three deep breaths then everything goes still and quiet, and then that beautiful silence that first second is just incredible…and then off we go, and then thatÔÇÖs when you hit it.




Base jumping has been the best thing ever for me because its allowed me to take everything Ive learnt in jumping and take it to ordinary life, which has just given me endless possibilities; theres no negatives, only positives. Theres only You know, the cups always half full now. I think thats the right one. [laughs] Do you know what I mean? Like, I was lucky I got into base jumping super early and found it, and it just blew me away. I mean, on my first skydive I still blacked out for over five seconds, you know, so my brain wasnt able to process that information at all.

But then I was intrigued by that, went straight back up and did another one. IÔÇÖve never been able to get that sensation again, except forÔÇöthe closest I ever got was when we did a human slingshot a couple of years ago in Dubai, and long storyÔÇöthereÔÇÖs a video online about it, but we were shooting out so fast that I think we were doing zero to 200 in about a second, about 6-7 Gs, I was able to process the information, but I was almost on my limit of processing it, it was interesting. ItÔÇÖs the only time I got that sensation (complete shut off) back since my first skydive.

I think itÔÇÖs called sensory overload. ItÔÇÖs where your brain is just receiving too much information and it shuts down. But yeah, you never get it back really, so itÔÇÖs interesting. IÔÇÖve always been intrigued from day one about it all.


ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇô Chris on his flow experiences ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇö-


Just when you see IÔÇÖm in a really good state of flow I generally smile [laughs] because itÔÇÖs just…IÔÇÖm actually really relaxed. So, that jump (where I was smiling)ÔǪ It took us five jumps that day to get to that point.

(When in flow) You can just see more, so I see things off in the distance, the cameraman sitting there, and I saw 15 seconds flying past at about 200 Ks/hour, and I smiled at him as I went past super casually. So, thats everythings sort of Almost happy. [laughs] Like, in this calm trance-like state, but like The Matrix, you know, like Sh**, its actually moving fast but youve just made it all stand still. Thats when I really enjoy it, because everyones like Oh wow, you must get this big adrenaline rush when you do this! and Im like I dont actually. [laughs] I get really, really calm and really tranquil.

I was just doing some stuff out of my comfort zone this last week, and sh**ÔÇÖs moving fast still, but when we get comfortable then everything just slows down and itÔÇÖs just poetic almost; itÔÇÖs beautiful.

You almost ~not~ feel invincible, thats a good word for it. Youre just youre on another level to everyone and everything around you. I mean, thats animal instinct, thats what animals get. Theyre always in flow [laughs].

Another way to explain it is, when we jump off a waterfall ~and~ jump in snow, you ~hit~ that microsecond of a point where everything stops, and if youÔÇÖre in flow, which I generally am, youÔÇÖd stop for a lot longer than a microsecond. YouÔÇÖre falling at the same speed as the water droplets, or the same speed as the snow, and whilst itÔÇÖs only a microsecond you can make it last for seconds, and then it speeds up really quick! ItÔÇÖs exactly like the movies basically.

I mean, thatÔÇÖs what The Matrix did, The Matrix put flow into cinema, in my opinion. I always use The Matrix as my way to try and explain it best to the layman, because it shows it clearly on cinema how it all works.


ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇô Chris on his flow limits ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇö-

In traffic (driving)…I can ~miss~, I can can ~swirve~ and miss and do whatever, I just process that information really, really f**king quickly. And then ÔÇö one that really stands out, my cousinÔÇÖs a very good motorbike rider, and we did this trail riding ÔÇô super fast, super thin ÔÇô and I couldnÔÇÖt (find flow) ÔÇöit was the first time when I was like ÔÇ£Mother f**ker! I canÔÇÖt keep up with my cousin!ÔÇØ

When heÔÇÖs riding a bike heÔÇÖs in flow for sure, but I couldnÔÇÖt get there ÔÇô IÔÇÖm not good enough on a bike. That was the first time I really understood that I wasnÔÇÖtÔǪ not invincible, and I can’t always find flow. Do you know what I mean? Because you walk around just feelingÔǪ not better than everyone else, justÔǪ like, you f**king own it all the time, you know, and thatÔÇÖs what makes a champion as well; youÔÇÖve got to be able to own it. Confidence and arrogance is a fine line, but youÔÇÖve got to walk that line all the time, you know.

More arrogant when youÔÇÖre younger, more confident when youÔÇÖre older. [laughs]


ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇô Chris on his preparation for flow ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇö-

What prep helps you get into flow?

For me, training and visualisation for sure.

I mean, I jump all the time, and Im doing extreme sports all the time. When Im speed flying, Im absolutely in flow when Im speed flying as well, but not while Im on skis, because Im a sh** skier; as soon as I take off I can do anything. But training for sure. And I think over time being in mountainous environment and an ocean environment so much you adapt. Do you know a guy called Dean Potter?


Very ~advanced~ climber. Hes a good friend of mine now, and watching him in the mountains is just He is a mountain man, you know, because he can adapt, hes done so much time in the mountains that its second nature for him. He doesnt use ropes pretty much ever. He can just climb mountains because hes put himself in that situation. Same as the watermen, your Laird Hamiltons and stuff like that. If I put myself in a situation long enough then the more And also, I do seminars on aerobatics in base, and what I learnt from doing hardcore aerobatics You know, like from 450 feet doing four or five flips or whatever Starting from single flips, learning and then pushing, pushing, pushing, pushing, getting to a point where Like, for us its that we have to, I have to accept my own limitations way earlier than I would like  because I dont want to die, you know  so I dont run at 100% ever really.

But, what IÔÇÖve learnt was that coming back from say doing four-five flips on a jump to doing one flip on a jump opens the world up way more. So, you sort of need to push yourself that harder and see with blinkers on, to then pull back and be able to see the world with open eyes. ThatÔÇÖs really interesting, and itÔÇÖs very hard to tell a 20-year old kid to do that because they just want to go crazy. But after coming full circle I donÔÇÖt generally do all the big flips anymore, I just do the slow rotating ones. IÔÇÖd be upside down, waving at people in a restaurant off a building or something, because IÔÇÖm in the flow. But being able to do heaps of flips first has helped me reach that perspective. So, now my brain expects me to do all that stuff, and then when I ~lay it back~ a bit then the brainÔÇÖs like ÔÇ£Oh yeah, this is much cooler!ÔÇØ [laughs] So, I teach people to not fly with blinkers on with everything they doing, to work themselves up to it and not rush into it. Work themselves up to it, and then when you pull back youÔÇÖre good. But on the other spectrum of that, the guysÔÇöI mean, weÔÇÖve just lost a friend last year. They were pushing, pushing, pushing; their 100% performance became a normal percent. My normal performance is 30-50 percent now, just because IÔÇÖve lost so many friends and IÔÇÖm having such a great life. But these guys are pushing so hard, their normal becomes 100%. And you almost need 100% sometimes, because weÔÇÖre not perfect humans, so when these guys need an extra spike they didnÔÇÖt have it and died from it.

So, I try and teach that a lot as well, because Yeah, running at 100% all the time thats not good for our sport. Its not surfing where you can sort of get away with it, or skating where youll break your ankle or something  we generally die. So, our sport Whilst our sport is actually one of the safest extreme sports out there, when it goes wrong we die  its very simple. Its not a broken ankle or things like that, so its a real tricky one for helping others with that.


Yeah, yeah. I mean, its ~powerful~ what makes the skydiving such an amazing sport for flow, in terms of flow, when you think about it. You know, the consequences are so high when youre pushing it that youre almost forced into a state of flow. Your senses engage, the mind has to shut off because it just it cant compute everything thats going on and make those decisions that you need to make, and youre forced into it. What do you do just before you jump off? You mentioned earlier, you said you take a couple of deep breaths and you kind of sit there.


Yeah. Like, off a cliffplanes are different because its so noisy and youve got to go at the same time, but from a cliff Ill gear up. These days Ill justwell, obviously Ive got a lot of jumps, so it definitely has evolved, but Im always scared, thats one key; Im always making sure I stay scared. Thats one of the key aspects to getting into flow I reckon as well, dont be overconfident with everything. And then Yeah, so Ill gear up and Ill prep myself on everything. So, the weather, my skill level, my gut feeling that day, the object that Im jumping off. You know, because sometimes Ill walk away as well, and sometimes I wont jump stuff that my students jump. You know, I have my own little my own path.

But then once Im geared up Ill double-check, triple-check everything, make sure Im cool, and then that way when I go to the edge the only thing Im scared of is being scared. Thats a key for me as well, because then your mind doesnt have to think about anything else, it can channel in and focus. And then when its time to go Yeah, generally Ill be freaking out, but thats Youve got to turn that negative fear into a positive fear. Thats when Ill take three (deep breaths)because youre going to do it anyway [laughs], so you might as well do it correctly. You know, if it gets too much Id walk away and stuff, but I understand my body and my consciousness.

So yeah, when it is time to go Ill take basically calm down, take three deep breaths, and on the third breath or fourth breath or whatever Ill generally just head off. And that way just before you go youre completely calm, very tranquil, and about to throw yourself into the unknown. But, I mean, if its the unknown unknown then thats another ball game Like, I do know the outcome could be bad, but its a calculated risk, so its a very small chance as such, but it could definitely still happen any jump  Im no more special than anyone else. But once you put yourself in that position and you go then its on, and then youre just hyperaware of everything.

IÔÇÖll always put myself in uncomfortable positions. Like, just recently I was doing this seminar in front of 120 legends of the sport, and then putting myself up to do a song actually at the ~talent night~ in front of the same people.


And I wasÔÇöthey saw me physically shaking with the lyrics, you know, and I still put myself there even though it was f**king terrifying.

But, you know, I like doing that. The song was a good one because I was so nervous and my voice was so sh**ful, and then by the end IÔÇÖve got the whole crowd clapping and singing with me because IÔÇÖd entered flow basically in a different environment and just went into rockstar mode sort of thing, without the talent by the way.

And by the end I was good, and then afterwards IÔÇÖm like f**king ~freaking~ out again, but IÔÇÖd hit that for about a minute of that song, I hit the flow basically. And same with the talks as well, you start out nervous. Dean Potter actually helped me, trying toÔÇöI try to do as much motivational speaking as I can now to overcome one of my biggest fears, and he said ÔÇ£Just learn the first two sentences.ÔÇØ [laughs] ÔÇ£Just memorise the first two sentences. YouÔÇÖve got to start ~say~, and the rest will just pick up in your state of flow basically.ÔÇØ




ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇô Chris on his preparation for flow ÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇöÔÇö-


We would like to thank Douggs for his time and insight. We look forwards to following and helping Douggs in his future expeditions.

For more information on Chris Douggs McDougall see our Flow Pros.







Flow Interview – Nick Troutman – World Champion Kayaker

Flow Interview – Nick Troutman – World Champion Kayaker

Articles To Inspire Flow Performance Skills Quotes Sports Stories Tips and Training

Dropping down 70ft waterfalls whilst pinned into a kayak is not for the fainthearted. However, for Nick Troutman, this is what he lives for. Most people would hit the panic alarm, but Nick is so used to getting into flow, he even does emergency adjustments as he is dropping vertically.

Nick Troutman is a world champion and five-time national champion kayaker, filmmaker, and philanthropist. He is highly respected in the river-sport community, and in addition to his competitive achievements has established several first descents while on expeditions in Mexico, Newfoundland, Ottawa, Zambia, Quebec, and the Niagara Gorge. His commitment to the river and exceptional kayaking skills are what drove us to track him down and ask him to join The Flow Centre.

To share some of his key insights we have created this blog so you can get to understand this unbelievable athlete.


We are driving around, checking out a whole bunch of different rivers and stuff.

Nice! How long are you there for?

WeÔÇÖre on the road probably for the next 8 to 10 months, I guess probably 8 months ÔÇô until like October, November. So, driving around in different states and countries and stuff like that.

Yeah ÔÇô tough life! (laughs)

Then back to Tennessee. Yeah, itÔÇÖs not too bad. (chuckle)


——————————– Cut to more juicy parts ————————————-


When asked about whether he has experienced flow Nick’s response was:
Nick Troutman Kayaker

Yeah, definitely Рyouve studied it a lot and are very knowledgeable on the whole thing, but what youre describing I definitely have experienced that, and its like Oh yeah.

Then thereÔÇÖs the times where…it seems likeÔǪ like an out-of-body experience, or that like youÔÇÖre no longer in control; where youÔÇÖre like ÔÇ£Whoa, how did that happen?!ÔÇØ

I guess the cool part would be to figure out how to get into it more often, being that whenever IÔÇÖm in the flow state I feel like IÔÇÖm just way better.




——————————– Nick explaining his top flow moments ————————————-

I guess one of them It happened several times, but one of them thats has been very memorable for me was Actually, its in the video I think, the highlight reel, where Im running a waterfall, Im in the green kayak and I slow it down in the video. Running that waterfall, we were there with a photographer and we kind of had to wait at the ~lip~ for like a couple of hours for him to get set up. And so the whole time of trying to just sit there calmly and be like Okay, Im not even going to think about the waterfall. I scouted it, I know the line and Im going to nail the line. type of thing, but then I had to really focus on, like zoning out and thinking about something totally different for the next couple of hours Because the longer I scout the waterfall and look at the waterfall, the more I what I call getting demons in my head, but the more I think of different possible outcomes, and then maybe after thinking of all the different possible outcomes a bad outcome comes into my mind, and Im like Well, if Im already imagining bad outcomes then I dont want to run the waterfall anymore. so I try to only think of the good outcomes.

But anyway, it was kind of this weird experience to zone out at the ~lip of this~ waterfall and just think of other stuff. And then when I did run the waterfall, its almost like hard for me to recall, because its like I paddled in, and then I knew the line that I wanted to do  like, get close to the left  but then my boat spun a little bit and I had to do this correction stroke and pull it back while I was dropping down vertical  like, a lot of different boat control happening all at once. And I dont necessarily remember doing any of it, I just did it. There was never like an Oh, sh**! Im not where I want to be, I need to correct this. or Oh, it would be better if I did this. It was just like I wasnt thinking, I just did it all and it was perfect.

Then afterwards I remember being like ÔÇ£Oh, what just happened? How did I do that?ÔÇØ Like, I did a lot of things in a very short period of time and I donÔÇÖt remember trying to do any of them, I just did it all. It was just one of those experiences that I guess I felt like I wasnÔÇÖt thinking, I was just reacting, but reacting so quickly.

That was one of the ones that was super memorable for me, but that happens quite often to a certain extent, where you just kind of react I guess and youÔÇÖre not necessarilyÔǪ not thinking necessarily like ÔÇ£Oh, IÔÇÖm going to put here and pull myself that way, or IÔÇÖm going to do this and that.ÔÇØ ÔÇô you just kind of do it. I donÔÇÖt know if that has to do with ~just several~ years of paddling, or if itÔÇÖs some other thing in the brain, itÔÇÖs kind of like justÔǪ I donÔÇÖt know. ThereÔÇÖs a lot of things that happen that always made me wonder, like ÔÇ£Oh, I wonder how you do that?ÔÇØ or ÔÇ£I wonder ~whatÔÇÖs actually happening?ÔÇØ Because sometimes it feels like my brain just shuts off and I’m better when it does.

It was a very unique experience where just everything felt all connected and I could do whatever I wanted, it was almost like if I imagined it would work. Everything was happening quicker and better and easier, andÔǪ I donÔÇÖt know….a unique experience for sure. ThatÔÇÖs probably the strongest time that I can really remember, but it happens quite often doing anything thatÔÇÖsÔÇölike, what I consider technical whitewater, where IÔÇÖm nervous about a drop or a rapid or something like that, I frequently find that I kind ofÔǪ I donÔÇÖt know, I justÔǪ I guess you can call it like youÔÇÖre in the zone, or youÔÇÖre just more in-tuned maybe because ofÔǪ Whether itÔÇÖs fear or any of that that kicks in, or adrenaline, but sometimes the harder the whitewater the more I zone out and just react a little bit.

I keep saying reacting, and I donÔÇÖt know if thatÔÇÖs the right term or not, but I guess itÔÇÖs just the word that I use because IÔÇÖm not necessarily thinking like ÔÇ£Oh, I want to drive my boat farther this way or that way, or boof the hole or whatever.ÔÇØ I kind of just do it all, almost as if IÔÇÖm on autopilot and a much better paddler is paddling my boat.


So what about your freestyle experiences?

Yeah, I was going to say that in freestyle its a bit different I dont know if its a different experience or what, or maybe just a different level of the same kind of experience, but theres definitely times where a couple in particular that I can think of where I just had the best rides I could possibly have. I dont know if itslike obviously I was training hard for those events and practicing a lot and was in good physical shape and all that stuff, but at the same time its a little different because you drop into the wave  and youve got 60 seconds or 45 seconds, depending on the competition  and it was just like bam-bam-bam, like I would just do one move right after another, right after another.

I wasnt wasting time, I wasnt doing anything, but I was very aware of where I was on the wave exactly, just super in-tune with my boat, my edge control, the current, the flows of the wave itself, and it just felt like I was almost invincible, the same kind of thing where whatever I wanted to do I could do and I did it. Being that youre under a time limit for the competition, the more tricks you do and the harder the tricks the more points you get, so Yeah, I was able to do essentially everything that I wanted to do.


So what routines or preparation did you have prior to the comp that helped you get into flow?

Going into the competition I had a set routine that I wanted to do, but I hadnÔÇÖt necessarily ever completed it in the time frame before or even in practice. But it was just like I could just drop in and do whatever I wanted, and if I was in the wrong spot of the wave or something like that then I could just re-manoeuvre myself and I could get back into the right spot and continue going way quicker than normal. I guess a lot of it is just youÔÇÖre not wasting time thinking, youÔÇÖre just doing, which is pretty cool.

Both of them I was doing a lot of mental practice, just essentially doing the routine in my head. But a lot of it as well was just really trying to stay positive. In both situations there was a lot of pressure and a lot of people Youre sitting in agony with all the rest of the people that are in finals, and theres just this severe amount of stress in the air, you can just feel that everybody is stressed. For me, at the time it was like I had this bubble around me, and I would just be so happy and try to calm everybody else down. Id be like Hey guys, no need to stress! This is so much fun! and just really being super positive about the whole experience, and I think that same positivity then, when I would drop into the ~feature~, there was no stress about flushing or missing a trick or anything like that, and just I dont know, I just had this feeling like I know Im going to do it (Win World Championships).

Maybe thats why I was also so positive at the time, or maybe that feeling came because of the positive outlook beforehand. But yeah, thats Its a very unique experience for sure. Its a little bit like feeling invincible.



——————————– Nick explaining the disparity between flow and winning ————————————-

The first World Championships I ever did, I had a lot of really good rounds where I was winning the whole time, and then in the finals the wave changed for the very last ride, and I had At the time I was undefeated through the whole round, and I had this routine in my head that I was trying to do and I had never completed it, and then in my final ride of the event I completed it and I was just thinking like Oh, Im untouchable  nobody could touch that! But, because the wave changed and it was a little foamier, some of the judges didnt like some of the tricks, and so I ended up in third. I guess its a different thing (flow) to your results Like, sometimes your results dont show, but the flow state still is there, if that makes any sense. Like, I could still tap into that same mindset, even though the results werent the exact same.


——————————– Nick explaining why he endures such high risks and continues to love the sport ————————————-

It almost forces you to go into these fight, flight, freeze, or flow situations where Like, I was explaining before, once you peel out of an eddy and youre essentially approaching a rapid There is no turning back, youre in the lion den, you have to come out victorious, or something horrible is going to go wrong. Ive always explained when people ask why I love kayaking, I would explain that its either the love of nature, which is definitely a part of it, but a big part of it is the forced decision-making. Youre forced into these situations to make extremely quick decisions. Like, rivers very different than a half-pipe, a half-pipe youve got something solid where youre going to go down and youre going to come back up.

You can run the same rapid 100 times, and because water, the way it flows through a river and stuff like that, its never constant  the only constant is that its constantly changing. So, even though you can pick a line and youre like Okay, this is the line Im going to take. the current might push you a different way, or something might just happen, and definitely A huge part of why I love kayaking is because of that forced quick decision-making, and its almost like the way you were explaining just the four What Im going to call the four Fs, the fight, flight, freeze, or flow situations. Its like youre forcing yourself into these situations to be put into, to choose one of the four I guess.


——————————– End of interview ————————————-

We would like to thank Nick for his time and insight. We look forwards to following and helping Nick win Gold in the next championships.

For more information on Nick Troutman see our Flow Pros.




Flow Interview – Tom Carroll – Legend & World Champion Surfer

Flow Interview – Tom Carroll – Legend & World Champion Surfer

Articles To Inspire Flow Performance Skills Quotes Sports Stories Tips and Training Videos

This yearÔÇÖs World Surf League Margaret River Drug Aware Pro 2015 was a truly special event. Not only did I get to spend some time in the Competitors VIP Tent talking with the current best surfers in the world, but I also got to see some insane surfing in some of the best conditions this leg of the tour has seen in years. Some highlights of the event can be seen here.

I met up with Tom Carroll at the event to chat about flow and understand how it has been instrumental to his life and surfing. For those that don’t know Tom Carroll he has been voted as one of the top 10 greatest surfers of all time and been crowned World Champion twice. Even today, at the age of 53, he continues to push limits, searching the globe to ride the world’s biggest swells for his TV series ‘Storm Surfers’. In fact, when I met up with him, he had just taken a huge beating, injuring his hip, at the intimidating Boat Ramps surf break – a break not for the feint hearted, especially on a day like today with massive swell.

After speaking to Nat Young and Josh Kerr about flow, whose responses echoed the sentiment ‘flow – I’m always in flow, it’s what a I live for’, the legend himself talked about how he sees flow and how he plugs-in.


tom carroll surfing

Wheres the mic on this down here. Maybe you hold it.

“Okay, yeah.”

How did you feel when youÔÇÖre in it (Flow) and what was your top experiences like?

“Well, I had my first really clear flow movement experience when I was 13 years of age. Obviously IÔÇÖve done a lot of surfing, to that point, IÔÇÖve been already surfing since seven years of age. I was on a board that I absolutely loved, that really fitted into my body at that time. I was surfing a right-hand point-break which I hadnÔÇÖt experienced before, but it was a very comfortable place to surf, or something thatÔÇöI loved surfing a long wave where I got to do a lot of maneuvres on the wave. It was probably for the first time IÔÇÖd actually ridden a wave where I could do that many maneuvres on, so I was pretty excited. You know, just excited to be out there, loved the board, so I was in a very nice environment. And then, towards the end of the sessionÔǪ I never forget, taking a wave a little bit longer and further down the beach and getting drifted down the beach to a whole new wave.”

“There was no one surfing on it, I was by myself so I got into the flow moment, which I recognised as a moment in time where nothing could go wrong. All my timing was absolutely perfectly in harmony with the wave, perfectly in harmony with my body movements and my timing and my understanding of what was happening at that time. I couldnÔÇÖt get, I could not fall off the board even if I tried. That was a really clear moment, and I can feel it now, I can sense it in my body at this point ÔÇô IÔÇÖm 53 now so itÔÇÖs a long time ago! So yeah, youÔÇÖre looking at 40 years ago I can sort of get that real clear emotional response in my body to that.”

“It was a really lovely feeling, and I just wanted to stay out there and keep in that space, but obviously youÔÇÖve got to come in ÔÇô you know, itÔÇÖs getting dark.”

“It couldÔÇÖve lastedÔÇöI canÔÇÖt remember exactly the length of that time, but because of the nature of surfingÔǪ You know, IÔÇÖm paddling out, looking for waves, feeling whatÔÇÖs the best wave to take, feeling the drop, feeling the move on the wave, and feeling totally in sync with how the wave was moving, and the board and how I was moving on the wave. It probably lasted up toÔǪ You know, I probably came in and out of the experience through that hour or two, but it was long, elongated, suspendedÔǪ a suspended feeling of flow.”

Yeah. Describe when you were actually in it and on the wave, ~sort of~ the highest points.

“Yeah, yeah. The highest points was on the wave…

“IÔÇÖd noticed clearly that I couldnÔÇÖt fall off, that I was totally in sync. I could move wherever I wanted to, I knew with a sixth sense that I was able to push it, I was able to push my board to its limit and I could push myself to my limit at that time. There was no separation between me, the board and the wave, it was all connected and it was all kind of one thing, not separated at all; I was linked up

“The future, drawing way off into the future for my second really clearÔǪ and in competition feeling the flow moment was at the Pipe Masters in 1991, I had two day of getting into the flow moment during competition. IÔÇÖd had a big year of competitive experience that year, I was ~fine-tuned~ emotionally, physically, and youÔÇÖd have to say spiritually at the same time. My wife was having our first child and she was full of little Jenna. SheÔÇÖs 23 now by the way and also a ballerina, so sheÔÇÖs felt the flow.”


“In that time at the Pipe Masters I had several moments where I was just doing and not being, or I guess I was being and not doing; I donÔÇÖt know how to separate that. I was in the flow in the moments where my body, the wave, the boardÔǪ nothing was in the way. Everything was in sync, everything was in clear focus and I wasnÔÇÖt thinking things through, I was just doing it and being it. There was a move that was recorded ÔÇô you know, they call it the snap ~heard~ around the world, there was that move that was done in the preliminary round, in the first day of competition, and then I ended up going on to win that event the next day. In the final I scored a 10-point ride, I got a very, very late drop where I couldnÔÇÖt think about it ÔÇô I was just doing it ÔÇô and I was able to sort myself, sort my body movement, sort everything out without having to think about it.”


tom carroll surfing

“It was all second nature, it was all sixth sense, and most definitely for meÔǪ That day I was probably at the top of my game. So, yeah. That was two really clear examples of where IÔÇÖve been, but thereÔÇÖs probably beenÔǪ hundreds of moments where IÔÇÖve been felt the flow, and even to the point where I felt it the other day [laughs] here at Margaret River just practicing surfing, just for fun. Yeah.”

Obviously the critical elements of surfing, the big wave and the consequences of it hurting when it goes wrong help us to kind of push into that pocket and out of our brain and into that moment where we find flow. Is there anything else that you feel is a big help to kind of plugging into that? Is there anything that you do, maybe not consciously, or maybe preparation that leads up to it the morning of, or just before youÔÇÖre about to paddle, or when youÔÇÖre looking at the waves before you head out?

“I think connecting with the breath is probably the biggest thing for me. Connecting with my breath at the deepest level, like right down into the hip, into the hips and push my breath. Being aware of my breath and doing a number of breaths very, very consciously brings me further into my body, and thatÔÇÖs where I need to be. Quite often my scattered and very short attention span takes me out of my body, so coming back into my bodyÔǪ One particular exercise I used to do whilst competing was a chant, thatÔÇÖs where I used to say the four Ps which was power, precision, performance, perfect. Power, precision, performance, perfect ÔÇô itÔÇÖs like a chant.”

A mantra.

“A mantra yeah – whilst I was paddling, so each paddle IÔÇÖd say ÔÇ£powerÔÇØÔÇöas I was paddling out ÔÇ£power, precision, performance, perfectÔÇØ so my mind would remain focused on what was coming up next for me on the wave. On the wave everything sorted out because IÔÇÖve got to respond, I canÔÇÖt think, the waveÔÇÖs always sort of drawing me to the present, I canÔÇÖtÔǪ I donÔÇÖt have time because mother nature aintÔÇÖ going to wait for me. [laughs] SheÔÇÖs not going to wait, so what IÔÇÖve got to do is respond to her so that everythingÔÇÖs sorted out for me once IÔÇÖm stood up on the wave, as long as IÔÇÖm out of the way. So, getting myself out of the way by creatingÔÇöand IÔÇÖd learnt that working with a mantra helped a lot in bringing myself to the moment and keeping myself focused and not attendingÔÇöyou know, drifting off on to what the other competitorÔÇÖs doing, what the scores wereÔǪ I mean, I need to know what the scores were, but thatÔÇÖs secondary to my performance really.”

“IÔÇÖm the only one on the wave, IÔÇÖm the only one on my board, and I need to be connected to that. I donÔÇÖt sort of seek constantly and consciously to always be in the flow, I wouldnÔÇÖt say thatÔÇÖs my main aim, I wouldnÔÇÖt say thatÔÇÖsÔǪ I do look for it for competitive excellence, but notÔǪ itÔÇÖs not something that I always, always go for. I do allow myself space to beÔǪ you know, just to beÔǪ allowing my brain to move and be elastic so to speak. Because I think thatÔÇÖs absolutely crucial for flow.”

How do you think flow can help other people?

“I think it helps anyone just to be present in what theyÔÇÖre doing, and this is whatÔǪ this is pretty much another kind of meditative state that we get to where our body and mind and attention is really placed upon the most important thing, and that is right now. So, we get to attend to be a lot more present in our basic everyday task, whether itÔÇÖd be doing the washing-up [laughs], whether itÔÇÖd be opening the car door, whether itÔÇÖd beÔǪ Yeah, just being more present in our relationships, being more present in our life in general. I think ~itÔÇÖll~ help us become more able to make clearer decisions and actually help ourselves and others at the same time. It has such a multiple sort of faceted kind of plus to our lives when we get more present. This has been my experience and itÔÇÖs helped me a lot.


We would like to take this opportunity to thank Tom Carroll for his time and words on flow and look forward to hearing his experiences and wisdom on flow in the future.



Aucamthor: Cameron Norsworthy – Performance Director


Flow, happiness and the future of positive psychology

Flow, happiness and the future of positive psychology

Articles To Inspire Flow Performance Skills Quotes Videos

Martin Seligman, one of the founders of the positive psychology movement, recently gave an important TED talk (which can be viewed below). In his overview of what humans require in order to attain more life satisfaction, Seligman outlined how flow is a major part of the Holy Grail.

The talk starts by explaining the successes of traditional psychology. Psychology was originally born out of the disease-led model and existed to find solutions to mental illnesses that were rife in society. It has succeeded to date by successfully treating fourteen disorders and curing two. More importantly it has provided a scientific approach towards understanding mental illness.

We have been able to measure previously fuzzy concepts such as depression, alcoholism and schizophrenia, and learned about the various causalities. We have also been able to invent and test treatments, and have successfully been able to make ÔÇÿmiserable people, less miserableÔÇÿ, as Seligman put its.

However, and itÔÇÖs a big one at that, one of the main failures has been the focus on making the average person happier or improving normal lives. This traditional approach to psychology has not found out how to nurture talent or which positive interventions are more successful than others.

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Positive psychology has taken giant strides in the last decade towards rectifying this issue. Interestingly it has found that the happiest people are not those that have more money, a religious affinity or a more comfortable life. But there is one significant correlational result; the happiest people are those that are social ÔÇô ÔÇ£Each of them is in a romantic relationship and each has a rich repertoire of friendsÔÇØ, says Seligman.

Happiness is also a vague concept that has been used and abused over the years, and is often very misleading. As a result, happiness has been defined into three types of lives.

Firstly is the pleasurable life, which is attained by creating pleasure and as many positive emotions as possible. This is the type of life Hollywood sells, as do the many marketing campaigns that so readily litter our environments. Although these positive emotions are pleasurable they are very habitual; meaning that ÔÇ£it’s all like French vanilla ice cream, the first taste is a 100%; by the time you’re down to the sixth taste, it’s goneÔÇØ as Seligman puts it. He goes on to say that the pleasurable life is not very malleable and heritable.

The second life is a good life. Now listen up, because this is where flow comes in. This life is about engagement, total absorption in what we are doing. It is void of positive emotion, as time stops and we become connected with the task at hand. To attain this lifestyle we must identify our signature strengths and re-craft our life to use these strengths in our work, love and play. Interestingly, people who experience these flow moments that make up the ÔÇÿgood lifeÔÇÖ are not consumed by positive emotion that the many marketing campaigns will desire us to search for.

Lastly is the meaningful life ÔÇô where we use our strengths for something bigger than ourselves. These altruistic actions leave a lasting level of happiness way past the actual event.

Seligman goes on to say that to understand life satisfaction we have studied these three types of lives: ÔÇ£And we’ve done this in fifteen replications involving thousands of people – to what extent does the pursuit of pleasure, the pursuit of positive emotion, the pleasant life, the pursuit of engagement, time stopping for you, and the pursuit of meaning contribute to life satisfaction?…. Our results surprised us, but they were backward of what we thought. It turns out the pursuit of pleasure has almost no contribution to life satisfaction. The pursuit of meaning is the strongest. The pursuit of engagement is also very strong. Where pleasure matters is if you have both engagement and you have meaning, then pleasure’s the whipped cream and the cherry. Which is to say, the full life — the sum is greater than the parts, if you’ve got all three. Conversely, if you have none of the three, the empty life, the sum is less than the parts.ÔÇØ He goes on to say that life satisfaction is more significantly found through finding flow and meaning in what we are doing.

So to attempt to summarise a 20-minute talk into a sentence and relate it to us flow seekers out there: Keep going. Keep searching for flow in everything we do and along the way find our own meaning to what we are doing. If we can experience flow for a meaningful purpose, then we are on the road to the Holy Grail of happiness.