Ah, I don't know. Flow, I'd say, is a third thing, different from both these. Yep, your sword fighting, sure. I'd say I've encountered it when running, when working out, even in the course of something as prosaic as working (on particularly involved research, sometimes); and most often when meditating. I don't know that you can aim for flow, but you know it when you've got it.
And again, the automatic writing, sure, no deliberate premeditation, but given the writing itself was deliberate, again, I don't see what a pattern, even if found beyond Barnum etc, might prove, beyond something completely straightforward. (That is, I'm now unclear why the hoohaa over Automatic Writing. And there is hoohaa, not in your case, but in theistic and woo-ridden circles there is. Might they do it any differently than you, then? I don't know!)
...And cool, your reasons for doing this. Just experimentation, apparently, and passing the time. Was wondering, is all.