1. Framing & safety (10 minutes)
Arrange chairs in a circle. Explain that the exercise focuses on gentle support and encouragement.
Clarify:

• Participation is voluntary

• No one has to share personal or sensitive stories

• Notes are meant to be supportive, neutral, and respectful

Ask the group whether soft background music feels comfortable; use it only if everyone agrees.

2. Writing supportive messages (10–15 minutes)
Give each participant several small sheets of paper (ideally one per participant).

Invite them to write short, caring messages that could support someone in a difficult moment. Messages should be general and non-directive.

Examples:

• “You are allowed to rest.”

• “Take a breath — you’ve done enough.”

• “Small steps matter.”

• “You are not alone.”

Allow about one minute per message. 

Participants may choose not to write; observing is also acceptable.

3. Exchange of support (10 minutes)

Choose one of the following options, depending on group comfort:

• If everyone wrote messages:
  Each participant keeps one message and passes the remaining notes to the person on their right. Each time they receive a new set, they take one note and pass the rest along until everyone has several messages.

• If some participants did not write:
  Collect all notes in a shared container. Pass it around the circle; each participant draws one note at a time until everyone has the same number.

Reading notes aloud is optional; messages are primarily for personal reflection.

4. Closing reflection & grounding (5–10 minutes)
Invite participants to silently read their notes and choose one that resonates most at the moment.

Optional reflection questions:

• “How was it to give support?”

• “How was it to receive it?”

Close with a short grounding practice (e.g. a few deep breaths or a mindful sip of water).