WORKSHOP

The “Communication” module offers two engaging workshops aimed at enhancing self-confidence and face-to-face communication skills.

The first workshop focuses on building self-confidence through reflective exercises like back-to-back sharing to uncover personal passions and actionable commitment statements for daily growth. The second workshop explores face-to-face communication skills, emphasizing active listening, expressing needs and emotions with clarity and kindness, and fostering empathy through self-awareness and non-verbal practices.

Materials needed: A4 paper, pens, speaker for music, colourful pens and markersStep

Introduce yourself and give an overview of the session. You can tell the participants that during this workshop, we will explore and strengthen our self-confidence by better understanding our values, what drives us in life. The workshop will be interactive, participatory and reflective.

Begin by explaining to the participants that they will be engaging in a short exercise to reflect on their core values in life. First, they will complete the exercise individually, followed by a group debrief. Invite everyone to take out paper and a pen. Ask them to spend the next 5 minutes reflecting on the most important values in their lives. They should write down their top five values, ranking them from 1 (most important) to 5 (still important, but less so than the first).
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While they write, you can play gentle, relaxing music in the background. Once everyone has finished, ask them to look at their list and consider whether these values are reflected in their everyday lives. You might provide examples to guide their reflection: For instance, if someone listed family as a top value, they could ask themselves whether they spend as much time with their family as they’d like, or if work often takes priority. If personal space is a value, they might consider whether they carve out time each day to do something they love, or if they tend to put it off. Give participants another 5 minutes to reflect on these questions and write down their thoughts. Afterwards, invite the group to share their reflections. If the group is small (5-10 people), you can have everyone share in a large circle. For larger groups, suggest pairing up or forming trios to discuss their reflections. Offer some guiding questions:

• Are your values aligned with and expressed in your everyday life?
• Would you like to make any small changes if they aren’t?
• How do you feel after completing this exercise?

Explain that the exercise is designed to help participants explore and understand their personal and cultural identity. Share examples from your own life to illustrate how various aspects of your identity have influenced your decisions and shaped who you are. This personal sharing helps to create a trusting environment and sets the stage for the participants’ exploration.

Facilitator’s note: It is highly recommended that you complete this exercise yourself before facilitating it for others. By doing so, you’ll gain a deeper understanding of the process, which will enable you to guide participants through a more impactful and meaningful journey.

1. Drawing Your Identity “Flower” (30 min)

After framing the exercise, invite participants to create a visual representation of their identity by drawing a personal “flower” with their name in the centre. Each petal should represent an element that defines their identity. Encourage participants to include as many petals as they feel necessary to fully explore the different facets of their identity.
Explain that if they don’t resonate with the idea of a flower, they can choose another symbol that they feel represents them better, such as a hot air balloon, geometric figure, river, or tree. The goal is for participants to create a personally meaningful symbol. Tell participants to write a word or sentence on each petal (or equivalent) that represents a part of their identity. Examples include roles (e.g., social entrepreneur, student etc.), relationships (e.g., daughter, son), aspects of their background (e.g., citizenship, education), interests (e.g., hobbies, religion, language), and values (e.g., love).                        Give participants 30 minutes to work individually on this task, letting them know they will have time to share their reflections with others afterwards.

Facilitator’s note: Below you can see an example of categories that might be a part of people’s identity. You can share them with participants as an example or choose your own examples.

Source: Anna Lindh Intercultural Citizenship Education Handbook

2. Guided Reflection (10 min)
After participants have drawn their flower or chosen symbol, guide them through a deeper reflection process. Introduce a series of questions to help them explore their identity further. These questions can be displayed on a screen or written out where participants can easily refer to them:

• Who or what shaped your identity? Was it shaped by you, or were there significant influences from family, friends, school, or the society you grew up in?
• Are there any parts of your identity that you no longer need or wish to carry with you through life?
• How might your identity change in ten years? Would it look the same in a different context?
• What factors influence how you define your identity?
• Can you identify any beliefs that are directly linked to specific parts of your identity?

Participants should continue to reflect individually during this time, while you circulate the room to offer support if needed.

3. Peer Sharing (20 min)
Once participants have had time to reflect, invite them to pair up and share their findings with a partner. Emphasise that they should share only what they feel comfortable discussing, allowing for an open yet respectful exchange. Provide 20 minutes for this peer-sharing session, ensuring that each person has time to speak and listen.

4. Group Debriefing and Discussion (30 min)
Bring the group together in a circle for a collective debriefing session. Facilitate a discussion using the following guiding questions:

• Was there anything particularly challenging about this activity?
• Did you realise during this exercise that you overlooked certain groups or aspects of your identity? What might be the reason for this?
• What connections do you see between identity, values, and behaviour?
• Is it a natural process to seek belonging within a group? Do we always strive for this? Why or why not?
• What elements contribute to forming a group identity and a sense of belonging?
• How do these elements influence the way we perceive others and different groups?

Encourage participants to share their thoughts and insights, fostering a deeper understanding of how identity shapes both individual and collective experiences.

Note: this exercise was adopted from Anna Lindh Intercultural Citizenship Education Handbook

1. Introduction:

• Begin by introducing the purpose of the activity to participants: “We’re going to do a simple breathing exercise that will help us slow down, calm our bodies and minds, and create some space for relaxation.”
• Invite participants to sit comfortably, either on the ground with their backs straight or in a chair if they prefer.

2. Explanation and Demonstration:

• Before starting the exercise, explain the steps clearly to the participants: “We will breathe in for a count of 8, hold the breath for a count of 8, and then breathe out for a count of 8.”
• Demonstrate the breathing pattern a couple of times so participants can see how it’s done.

Facilitators Note: breathing in for a count of 8, holding the breath for a count of 8 and breathing out for a count of 8 is a suggestion. We do recommend that you adjust the breathing in and out count based on what feels comfortable for you. It will be equally helpful for participants to calm down their minds if you count to 6 or 4. We also suggest mentioning to participants before the beginning of the exercise to follow up with the number they are comfortable with and keep it until the end of the exercise (for example, if they can hold their breath for 5 seconds, telling them to do 5 second inhale and 5 second exhale).

3. Guiding the Exercise:

• Invite participants to gently close their eyes and prepare to follow your guidance.
• Use the following script to guide them through the exercise: “We are going to breathe in as I count to 8: 1, 2, 3, 4, 5, 6, 7, 8. Now, hold your breath for a count of 8: 1, 2, 3, 4, 5, 6, 7, 8. And breathe out, counting to 8: 1, 2, 3, 4, 5, 6, 7, 8.”
• Repeat this sequence up to 10 times.

4. Post-Exercise Relaxation:

• After completing the breathing exercise, invite participants to keep their eyes closed and breathe naturally in their own rhythm.
• Encourage them to observe how their body feels for 2-3 minutes.

5. Bringing Participants Back:

Gently guide participants back to the room by inviting them to slowly open their eyes, taking as much time as they need.

6. Debriefing:

Conclude with a quick check-in, asking participants to share their experiences:

• “How did your body feel during the exercise?”
• “Did you notice any particular sensations in your body?”
• “Did you have many thoughts coming in?”
• “Was it challenging to calm your mind?”
• “How does your mind feel now?”

This process helps participants connect with their bodies and minds, fostering a sense of relaxation and presence.

After participants have reflected on the values exercise, it’s time to move on to the “Back2Back” exercise. This activity is designed to help participants become more aware of what drives them in life, what they love doing, and possibly even what their purpose in life might be. Feel free to adapt the instructions to suit your style and the needs of your group.

Note: this exercise was tested with diverse groups of people all over Europe since 2017 and while it might seem extremely simple, the impact it has on people is truly profound. It works each time and brings out incredible a-ha moments in people.

Instructions for Facilitators:

1. Introduction: Begin by explaining the purpose of the exercise: “For the next 30 minutes, you will work in pairs. We’ll be doing an exercise to help you explore what drives you in life, what you love, and perhaps even uncover your purpose.”
2. Preparation:
   – Ask participants to pair up and find a comfortable, private space in the room.
   – Each pair will need a sheet of paper, a pen, and a timer.
   – Invite them to sit back-to-back, either on the ground or in chairs, ensuring they feel each other’s presence without facing each other.
3. Explanation:
   “Sitting back-to-back is important because when we face each other, facial expressions can unconsciously influence our thoughts and sometimes block us from truly sharing what’s in our hearts. Sitting back-to-back allows you to feel the presence of your partner without their body language influencing you. This can help you access deeper parts of yourself that you might not explore in daily life.”
4. Exercise Overview:
   – Once settled, participants should decide who will start as the speaker and who will be the listener.
   – There will be two rounds, so each person will have a chance to speak and listen.
   – The listener’s role is to listen attentively and write down everything the speaker says.
   – The speaker will talk for 7 minutes, answering one question:
5. “Imagine that tomorrow you wake up and are told that you must choose one thing to do for the rest of your life. What would it be, and why?” “Don’t overthink it. Simply respond to the question as it comes to you. By the end of the exercise, you may find your meaning and reasoning behind it. Enjoy the process and take it one step at a time.”
6. Timing:
   Explain why the exercise lasts 7 minutes: “We’ve tested this with different timings and found that 7 minutes is the sweet spot—not too short, not too long. During the 7 minutes, there may be moments of silence. Allow these moments to be; they often signal a transition from speaking from the mind to speaking from the heart. In these silent moments, the listener can gently prompt the speaker by asking the same question again.”
7. Switch Roles: After 7 minutes, participants switch roles so that both have the opportunity to be the speaker and the listener.
8. Reflection and Sharing (10 min): Once both participants have spoken, they should face each other and exchange the papers where they’ve written about each other. Encourage them to decide whether to read the paper themselves or have their partner read it to them, which can be a powerful experience.
9. Guiding Reflection Questions for group debrief (10 min): Provide these questions for participants to reflect on after the exercise:
   – Was anything challenging about this activity?
   – Was it easier to be the listener or the speaker?
   – Did anything surprise you?
   – Did you learn something new about yourself or your partner?
   – What steps can you take to get closer to your purpose?
10. Commitment statement (5 min). After the group debriefing, invite participants to take an A4 sheet of paper and some colourful pens or markers. Explain that for the next 5 minutes, they will be working individually to create a commitment statement. Tell them that this is the perfect moment to think about and write down one small step or commitment they can take in the next week or month to move closer to living and fulfilling the purpose they’ve just discovered.

Provide a few examples to inspire them:

• “If your goal is to be a writer, a simple commitment could be, ‘I will write a small article or post on social media once per week.’”
• “If you want to be a photographer, your commitment might be, ‘I will go out once per week and take photos of my surroundings’ or ‘I will join a photography course in the upcoming month.’”
• “If you aim to start your own company, a small commitment could be, ‘In the upcoming month, I will create a step-by-step plan of everything I need to do to start my company.’”

Encourage participants to think of their specific commitments.

11. Solidifying the Commitment (10 Minutes)

Group Sharing:
– If the group is small (up to 30 participants), gather everyone in a big circle. For larger groups, divide them into smaller circles.
– Explain that now each participant will stand up and share their commitment statement out loud with the group.

Importance of Verbalizing Commitment:
Emphasise the significance of verbalising commitments: “When we say our commitments out loud, it creates a sense of accountability to the group, which increases the likelihood of following through. Additionally, sharing our goals can open up opportunities for support from others in the room, who might be able to help us achieve our dreams and purpose.”

Sharing:
– Invite participants to take turns standing up and sharing their commitment statements with the group.
– Encourage them to listen actively and support each other’s commitments.

This process not only helps participants solidify their intentions but also fosters a supportive community environment where they can inspire and be inspired by one another.

Purpose:  To calm and relax the mind and body after a full day of activities.
Preparation: Invite participants to sit comfortably, either on a chair or on the ground using a pillow or yoga mat. Emphasise the importance of maintaining a straight back for alertness, while ensuring they are comfortable enough to relax without falling asleep during the meditation.
Process:
Setting Up:

• Once everyone is seated comfortably with their backs straight, invite participants to gently close their eyes.
• Introduce the meditation with a calm and soothing tone. You can follow the script below or adjust it according to your style and intuition.

Guided Meditation:

‘’We are going to gently and softly close our eyes. We can take a couple of deep breaths in and out to start coming into this present moment, calming our minds and relaxing our bodies. We can take a couple of more deep breaths in and out. And we start breathing naturally in our rhythm. We are going to gently and softly start relaxing our heads and our forehands. And we start relaxing our eyes and our eyeballs, feeling how the eyes after a whole working day start slowly being relaxed. While you are relaxing different parts of the body, try to bring your attention to that part of the body and feel how it is getting relaxed. When the body truly relaxes, it starts getting warmer, – warming us from the inside and spreading the warmth to all our body parts, our cells and inner organs. We are going to relax our noses, our cheeks and our lips. While we are relaxing our lips, we can give a little smile to ourselves to prepare positively for the meditation. And all our bodies are slowly getting relaxed from the top of the head until the toes. Feel how the way of relaxation is covering your whole body.

We are going to relax our neck and our shoulders. And once we relax our shoulders, we can feel how they gently fall down, while we are releasing the tension from our shoulders. We continue to relax our upper back and our lower back, remembering to breathe gently and slowly. If you have any thoughts coming in, imagine that your thoughts are like leaves on the tree and like the leaves are slowly falling down from the tree onto the ground, we are letting our thoughts fall down and go without focusing on them. We can come back to our thoughts later. We continue to relax our arms, hands and fingers feeling the warmth in our hands and fingers. And just feel how this warmth is spreading throughout our whole body and warming us from the inside. We continue to relax our chest and heart area, releasing all the feelings and emotions, which we might be holding inside our chest and heart area, freeing ourselves from those emotions and feelings, and feeling how all our body is slowly getting relaxed. We continue to gently relax our bellies. While we are relaxing our belly, we can feel how the belly is lifting with every breath we breathe in and out. And all our bodies are slowly getting relaxed, from the top of the head until the toes. We gently relax our hips, knees and our legs and we can feel more and more relaxed. We relax our feet and toes and all our body is now relaxed. For a moment, we will continue breathing and bringing our attention to our breath in silence.

Note: stop talking for 3-5 min, so that participants can stay in silence and focus on their breath. After 3-5 min is over, continue the guidance.

We will now start slowly coming back from the meditation by gently wiggling our fingers, feet and toes, and moving our body softly and gently. Perhaps you want to stretch a little with your closed eyes. And whenever you feel ready, you can slowly gently and in your own time, open your eyes’’.

Reflection:
After the meditation, invite participants to share their experiences. You can ask the following questions:

• How did it feel?
• Did the meditation feel long or short?
• Do you feel more relaxed now?
• How do you feel intellectually, physically, emotionally, and spiritually?

Note: Remind participants, especially those new to meditation, that it’s normal if they don’t fully relax. With practice, it becomes easier to be present and achieve deeper relaxation.

Invite each participant to share 1 word, which defines what they are taking away with them and how they are leaving the session. If you have a group of over 30 participants, then you can simply ask a couple of participants in the room to share how they are feeling and what they are taking away with them.
Encourage participants to enjoy the journey of exploring their purpose and passions. Remind them that these exercises are tools to help them understand what drives them, what they love doing, and what brings flow, health, well-being, and happiness into their lives.

Objectives:

learning to identify needs and emotions, and express them with clarity, in a way that promotes connection

• develop skills for active listening;
• build a healthy communication style, learn to express oneself honestly and with kindness and listen with empathy;
• increase self-awareness, and focus on speech patterns.
• create connection through nonverbal practice, exploring interconnection and increasing the awareness of others, building empathy
• An understanding of the universality of human needs and emotions, the development of moral imagination (our ability to imagine ourselves in the shoes of others) and the sensitivity to imagine what it might be like to be that person learn self-compassion practices

Non-violent communication practices are based on focusing our consciousness on four areas: what we are observing, feeling, and needing, and what we are requesting to enrich our lives, as well as what the other is feeling, needing and requesting, regardless of how they are expressed;

Creating connection as the basis of conflict mediation and resolution – the participants will learn to play the mediator’s role which is to create an environment in which the parties can connect, express their needs, understand each other’s needs, and arrive at strategies to meet those needs;

Establish relationships based on honesty and empathy that will eventually fulfil everyone’s need

“How are we as humans meant to relate to one another? What impact do we have on each other? Can our words nurture or damage our relationships? Can communication enrich the world we live in? Can we feel confident and satisfied when we move through life with compassion? Can others better meet us and our needs if we express them clearly and take responsibility for our emotions? These are some questions that Non-violent Communication, developed by Dr. Marshall B. Rosenberg, answers through theory and practice. This method fosters intra and interpersonal relationships of compassion, collaboration and caring. It can be applied in various settings, from close relationships, to work conflicts, schools, and even interracial conflicts. The objectives and basic steps of NVC will be presented. NVC helps us connect with each other and ourselves in a way that allows our natural compassion to flourish. It guides us to reframe the way we express ourselves and listen to others by focusing our consciousness on four areas: what we are observing, feeling, and needing, and what we are requesting to enrich our lives. NVC fosters deep listening, respect, and empathy and engenders a mutual desire to give from the heart.”

Set the guidelines for the group work: Confidentiality – meaning that what is shared in this group is confidential, and it stays here. Another rule is that nothing is mandatory and everything is accepted (of course, except any form of violence).

To be able to work with the NVC principles, one needs a good awareness of what is happening in their mind and body. Therefore you will start by guiding a meditation with the purpose of increasing their state of awareness and presence.

Introduce meditation – the purpose is to become more aware of the information we receive through our senses. They only need to observe, nothing more, to practice an objective observation.

1. Look – 1 min
   Become aware of what you see: notice the richly varied and vivid impressions –shapes, colours, movement, dimensionality, the entire visible world.
2.  Listen – 1 min
   Become aware of what you hear: register the various sounds taken in by your ears – a diverse range of intensities, pitches, and tonal qualities, perhaps including the commonplace miracle of speech or the wonder of music.
3. Feel – 1 min
   Become aware of what you touch: texture (smooth, rough, dry, sticky, or wet), weight (heavy, light, solid, or empty), pleasure, pain, heat and cold, and the rest. Also, note how your body feels right now and compare that to the many other ways it feels at other times, tired or energetic, stiff or limber, painful or pleasant, and so on.
4. Taste – 1 min
   Become aware of what it is like to taste: taste a number of different foods and substances, or remember and vividly imagine their tastes.
5. Smell – 1 min
   Become aware of what you smell: the odour of warm bodies, earth, incense, smoke, perfume, coffee, onions, alcohol, and the sea. Remember and imagine as many of them as you can.
6. Breathing – 1 min
   Attend your breathing. A moment ago you probably were not consciously aware of your breathing even though you have inhaled and exhaled fifty times while doing this exercise. Hold your breath for a few seconds. Let it out. Now take a deep breath. Notice that being conscious of your breathing allows you to alter it deliberately.
7. Emotions – 1 min
   Become aware of your feelings. Remember the difference between anger and joy, serenity and excitement, and as many other emotions as you care to feel. How real do emotions feel?
8.  Thoughts – 1 min
   Become aware of your thoughts. What have you been thinking while doing this exercise? What are you thinking right now? How real do thoughts seem?
9. “I” – 1 min
   Become aware of the fact that your world always includes you. As William James noted, it is I see, I hear, I feel, I think that is the basic fact of experience. You are not what you see, hear, think, or feel; you have these experiences. Perhaps most essentially, you are who is aware. You are always at the centre of your multidimensional universe of experience, but you are not always consciously aware of yourself.
10. Keeping the awareness in movement – put on an instrumental song – invite the participants to move through the room and guide them again to become aware of what they see, hear, feel, smell etc. (as in the previous sequence, but faster) while they move.

In the end – have a moment of sharing, inviting them to say some words about their experience.

Introduce the NVC process:
We start by observing what is happening in a situation: what is being said and done that is either nurturing or not for our life? Express these observations without introducing any judgment or evaluation. Just say what you see, hear, what you observe, regardless of what you think about it. The second step is to identify how we feel: what is happening in my body in that situation? What emotions, sensations, and feelings move inside me? and then put these emotions and feelings into words. A third step is to express the needs connected to these emotions. The last step is to share our request: what do I want that would enrich my life? in a concrete, positive and clear way.

Give examples.

Introducing the golden rule and writing it on the flip chart – I feel …..(emotion)…. when ….(behaviour)….. I need …(need). Could you….(request)?

Ask the participants to make pairs and choose one situation in their lives where they have conflict or tension and use the principles of NVC to try to address that situation. Person A – chooses a situation and gives a role to Person B. Person A uses NVC principles to express their needs, and feelings and make a request, and at the end, Person B answers. They change roles, and it is Person’s B turn.

Reflection with the whole group – sharing their observations, insights, and experiences.

Introduction: Explain the exercise: Being in interaction with others is a play of leading and listening, of connecting, following, inspiring and creating together. In this practice, the participants will make pairs. Standing in front of each other, hands facing, one person will start (role A) and move their hands and body while the other person (role B) will mirror the movements, following as accurately as possible. Let them explore for 5 minutes, person A leading, and person B following. When the song ends, ask them to switch roles. Person B will lead and person A will follow, for another song. At the end, in the final 5 minutes (or the last song) the roles are not set anymore, they are invited to experiment with taking lead and following, creating a movement together.

Reflection
Invite the participants to share their experience, first for 3 minutes in pairs, and at the end dedicate some minutes for sharing in the big group.

• Which role was more comfortable for them?
• What was difficult?
• How did they understand each other in the 3rd part of the exercise?

Materials needed: clock and a bell, flip chart (write the questions on it)
Introduce the activity: The second main part of NVC is focused on how we meet the other person, and how we listen and receive with empathy what is being said or what is not being said. Empathy asks us to put aside our judgment and criticism and listen with an open heart. It doesn’t require giving advice or reassurance, nor finding solutions or solving their problems. Instead, it means focusing our full attention on the other person, giving them the time and space to express what they need and to feel understood, this is captured by the Buddhist saying: “Don’t just do something, stand there.”

When we learn to listen empathically we can use the NVC principles and only hear what the person is: observing, feeling, needing and requesting. The participants will form pairs again, one will share an event from their lives for 5 min, and the other has to listen, carefully, without saying anything, without nodding, just being present and attentive. Then they switch roles. The trainer will keep a track of time and ring the bell when the allotted time has passed.

The second part of the exercise is, in the same pairs, one speaks, sharing an event from their life, for around 4 minutes, while the other person is listening, having in mind these 5 questions.

• What do I see?
• What do I hear?
• What do I feel?
• What do I imagine?
• What moves inside me?

After the story, write down the answers to these questions. After this change roles and repeat. The second person will share a story for 4 minutes a story, without being interrupted. The other one is listening with the 5 questions in mind. Give the participants 5 minutes to share their experiences and reflections.

The third part of the activity is to practise listening, focusing on what the person is saying. One is speaking, the other one is listening, trying to identify their feelings, needs and requests even if they are not present. Again in pairs, one will speak for 5 min, and the other will listen to the feelings, needs and requests. Change roles.

End with a moment of sharing in pairs, then a debriefing with the whole group.

• What differences did they notice in the quality of their attention?
• How was it to listen, to share a story without being interrupted?
• Which role was difficult?
• What did they struggle with?

Materials needed:  papers and pens
Introduction: We all have parts of ourselves, behaviours, characteristics etc., that we don’t like, that can make us think we are not good enough or experience shame or guilt. It is the human condition to be imperfect, and feelings of failure and inadequacy are part of the experience of living a human life.

Invite the participants into a journaling practice. They will begin by thinking of features, events, and mistakes that they struggle to accept, writing about an issue they have that tends to make them feel inadequate or bad about themselves. Give them 7 minutes to write freely about this topic, identifying the narrative and inner dialogue and emotions they experience. Prompt with some questions, if needed: what though they have, how do they feel, what is challenging? How do they feel about themselves?
For the second part, invite them to think of the person they love the most and imagine that this person is feeling bad about themselves, they struggle, they are judging and blaming themselves for their shortcomings or mistakes. Write down what they would tell them. How would they speak to their loved one? (5 min)

For the third part, invite the participants to read both texts and notice if there is any difference, and if yes, what is the difference and why is it there? What makes them deserve a different treatment than their loved ones? (5 min)

For the last part (7 min), invite the participants to write a letter to themselves from the perspective of an imaginary friend, a friend full of unconditional love, care, affection, and compassion, a friend who can see all their strengths and weaknesses, including the aspect of themselves they have just been writing about. Invite them to fully feel what this friend feels for them, and write a letter from this loving friend focusing on the topic they have been writing about in the beginning, what would this friend say? How would the friend speak to them? What word of wisdom, love and care does this friend have to offer? Try to infuse the letter with their compassion, with their affection and acceptance. Afterwards, take some moments to tap into the feeling of compassion, receive this unconditional love from a friend, read the letter again and allow the body to fully feel and receive compassion.

Invite the participants to reflect on what they are taking home with them and ask some of them to share with the group. For the closing, ask each one of them to share one word that would reflect how they feel. If you have a group of over 30 participants, then you can simply ask a couple of participants in the room to share how they are feeling and what they are taking away with them.