You can use spaced repetitions to make your notes memorable for the long term. You can also use it in conjunction with another system like the Cornell Method. The goal is not transcribing but rather understanding what is being taught. You need to remember three core ideas with Flow notes:

1. Make your notes simple,
2. Make your notes visual,
3. Inter-connect you notes.

You can start on an empty page where you write the core idea of the session at the center. The next step would be to take down ideas you think are essential, in your own words, in the empty spaces. When you find connections between something earlier to what is being said now, use arrows or lines to connect them. Remember to leave ample space at the beginning while writing down the main ideas.

I glance at the topic for the session and take down the sub-headings on the sheet with ample space between them to help me manage space, but you are free to improvise your way. This practice is not for structure but to ensure that I don't run out of writing space for any particular topic. Finally, once I'm done with the notes, I will take the latest information and connect it back to the core idea. Back connecting helps me zoom out a bit and put my learnings into a story format.