feeling pieces

hosted together with Lauren Deborah

1. When I think of “Pride”, I also think of… (write a list or stream of consciousness until we tell you to stop, don’t let the list end if you can!)
2. Pride is defined as “a feeling of deep pleasure or satisfaction derived from one’s own achievements, the achievements of those with whom one is closely associated, or from qualities or possessions that are widely admired”.
   
   Write about a time you have felt this in the past month. What happened? What led you there? What did it take?
3. Write about the boundaries you’ve learned to set in order to feel safer.
4. Describe the feeling of being seen without having to explain yourself.
5. Imagine the words you write today about you being proud of yourself are seeds – what future garden do you want them to become?

1. Write down everything you no longer want to do — big or small, serious or light‑hearted. Let your pen move fast; don’t judge or edit.
2. From your list, choose the one thing that feels most important to stop doing. Describe yourself without it: How would your days look? How would you feel? What might change for the better?
3. Imagine this thing could write you a goodbye note. What would it say as it leaves your life? Would it thank you, warn you, tease you, set you free?
4. Now, respond and write one strong closing statement to that thing that you are parting ways with.
5. Picture the space that opens up in your life once this thing is gone. What (or who) moves in? Describe it in vivid detail — what you see, hear, smell, feel.

hosted together with Lauren Deborah

1. What does Pride mean to me personally — beyond parades and rainbows?
2. Write about a moment, memory, or place when you truly felt proud to be yourself.
3. IWhether you’re a part of the community or an ally, what do you wish the world—or you—understood better about being 2SLGBTQIA+?
4. Write about a time someone has been really proud of you.
5. If my pain could speak, what would it say? What would my joy say back?

1. What do you keep from your family of origin? What are you grateful for?
2. What do you associate with the term family today? What have you learned about family over time?
3. If everyone from your family was in the room (e.g. at dinner, on holidays, during an argument) – who were you then?
4. Think of a significant moment in your childhood or youth. What would you have needed someone to say back then that was never said?
5. Is there something you would like to return to your family? A sentence, a burden, a feeling of guilt, a role?

1. Write down everything that’s on your mind right now.
2. What does insecurity mean to you? What makes you feel insecure and when do you feel insecure?
3. Write an acceptance speech to your insecurity?
4. Who are you without your insecurity and what does your future look like without it? What do you see for yourself? What life are you living? Who is with you?

1. Clear: Write down everything that’s on your mind right now.
2. Reflect: What did you learn about yourself this year?
3. Cheer: Which is your favorite self?
4. Apply: How might these outcomes be useful for your future?
5. Dream: What is important to you in 2025?

1. What are you waiting for? And why are you waiting and not yet getting there? Describe your thoughts, and emotions that occur during this time.
2. Imagine yourself standing in the middle of a bridge that connects your past and future. What do you see when you look back? What do you see when you look forward? Write about your feelings standing in this middle point, not yet fully in the past or future.
3. Remember what you wrote during the first exercise and imagine that the waiting was over. What do you think will change after the waiting is over? What are you leaving behind, and what awaits you on the other side?
4. Write about a time when waiting filled you with anxiety. What were you most afraid of during that time? How did you manage (or not manage) those anxious feelings?
5. Write a letter to yourself for the moment the waiting is over. Include what you learned today.

1. Pay attention to your inner thoughts and their dialogues.
2. Identify the critical voice: Notice the tone and language you use toward yourself. How does it sound? Is it harsh, demanding, or blaming?
3. Challenge your negative thoughts: Would you ever speak to a close friend or family member in that way? So why should you speak to yourself that way?
4. Reframe your thoughts:
   Imagine your younger self. What would you tell them? What would you like to have heard when you were growing up? Instead of focusing on what they did wrong, offer them support, confidence, encouragement, and motivation.
5. Transform the message to your younger self into a message of your present and future self.

1. How are you here today? What’s on your mind and what are you inner thoughts telling you right now?
2. What if you could ask any question and be guaranteed of getting the correct answer? What would you ask?
3. What if you could snap your fingers and instantly relive the moment when you felt the most pride? What moment was that and how did it feel?
4. What if you could eliminate three obstacles to fulfilling your dreams? Which barriers would you get rid of?
5. What if you lived in a world in which you were never judged or made to feel shame? How would you live differently?

1. How are you here today? What is on your mind right now? Write it off of your mind.
2. What are you leaving behind this year? What does this parting mean to you and how do you feel about it?
3. What opportunities lie in this parting and what has it made room for? Also, describe yourself without it.
4. Write a farewell letter using all findings of today’s field trip.

1. We all have these inner voices. Listen to yours, what are they saying right now? Introduce yourself to me from the perspective of your inner voices.
2. What makes you feel good these days? What brings you joy and confidence?
3. Pick the strongest thought! And explore it, feel it, describe it and express everything you are thinking: your joy, your happiness, your confidence.
4. With that confidence that you just experienced and verbalized now, start talking to your inner voices.- What would you like to tell them, how do you respond to their comments? Start writing a conversation with them.

1. Take a moment and listen to your inner voices, what do they tell you? What are the worries that they emphasize? – Write down what you hear. BUT: Don’t go deeper into your thoughts, don’t actively spin them further and don’t try to change them. Just transcribe the inner voices.
2. Read your list again and pick the biggest worry.
3. Visualize that worry: What does it look like? Where is it? Then give it a name.
4. Now start a conversation with that visualized thought: What does it prevent you from doing? What does it do to weaken you and how does it have control over you? But also: what does it help you with? What does it allow you?
5. Think of your best, most benevolent friend: How do they comfort you when you feel bad? Put yourself in their shoes and speak to yourself.

1. Just yesterday I wrote in my monthly newsletter about questions and the importance of formulating those. The first exercice is about formulation the questions that worry us or block us from moving forward. Which questions occupy your thoughts the most? Write down everything that comes to your mind.
2. Read your questions again. And create a top3 list – which are the most pressing questions you have.
3. How much different would your life be without these thoughts and worries? What would be different?
4. Why and how are these questions stopping you from living a good life?
5. Think about one thing that you could do to ease your current worries? What could help you?

1. When did you feel ashamed? Collect different moments in your life so far when you have felt ashamed and list them.
2. What happened in these moments? What happens when you feel ashamed? What do you do when you feel ashamed?
3. What does this feeling of shame prevent you from doing?
4. How has shame helped you in your life? What do you think is the good side of shame?

1. Take a moment and listen to your inner voices. – Write down what they tell you. BUT: Don’t go deeper into your thoughts, don’t actively spin them further and don’t try to change them. Just transcribe the inner voices.
2. Then think about what they have brought you so far or where they have led you in your life so far.
3. Imagine you were divorcing yourself, what would you like to let go of, what would you like to keep? And how will this change your present life?

1. Imagine you are sitting in the park, on the grass. There you can observe how each of your thoughts rises up in the air as balloon. Describe what you observe.
2. Confidence: What is confidence for you? How do you describe it? Where in your body do you feel it? When was the last time you felt confident?
3. Imagine you didn’t have to worry about your future. What would you like to do now?
4. Let us go park to your park with your balloons and your thoughts. After today’s writing experience how did your perception of these balloons change? What is different? What did you learn about yourself?

1. Draw the shape of a human body. Answer the following questions and write the terms around that shape. Who are you? (10 x)
2. Review your answers: which characteristic triggers the biggest discomfort in you? What do you feel about it?
3. Who are you without that characteristic? What is different?
4. What do you take away from today’s exercises?

1. Free Writing: What’s on your mind right now? What worries you? Now read the text again and mark key terms: Which of these is your biggest challenge?
2. Change: What would be (different) if these did not exist? What would your life be like?
3. Resources: Do you have one person who really inspires you? Real or fictional (e.g. hero of your childhood)? How would this person deal with your problem?