Franzi Flows

23/12/2025

5 micro-habits to support staying connected throughout the day 🧘🌀⚖️

Christmas time can be challenging. Being with family and friends does not always bring out the best in us.

What helps?

Remaining emotionally connected throughout that time.

Being emotionally connected means being present.
Being connected to yourself.
Being able to respond to what’s happening now - calmly, clearly, and with balance.

Often, our emotional reactions are not actually about what’s happening now and here. They are echoes of things that haven’t been processed yet, or signs that our nervous system is over-activated. When that happens, we tend to over-respond or over-react.

Here are 5 micro-habits that can help to break those patterns:

1. Take a breath
2. Take a pause
3. Connect to a friend
4. Connect to beauty
5. Move your body

All of these micro-habits support emotional connection.
And from that connected place, regulation naturally follows.

Peace ✌️ 💫

Franzi

04/12/2025

Fear is an alarm - not the fire 🚨😱🔥

In the past few weeks, a feeling has been accompanying me.
One I’d honestly prefer to push far, far away:

fear.

But more and more, I notice:
fear isn’t only an enemy.
It is also a messenger.

Because behind every fear lies a need:

Protection. Safety. Connection. Health…

None of that is wrong. On the contrary - these needs show me what I’m allowed to pay attention to.

These are the positive qualities of fear that we rarely talk about:

It keeps us awake.
It brings us into the present moment. (of course also the opposite might be the case, because we often fear things that might happen or could occur in the future)
It reveals needs we would otherwise overlook.

Maybe fear loses its power exactly at the moment when I stop treating it like an enemy and start seeing it as a signal.

Fear is, in a way, an alarm trying to get our attention. Simply silencing the alarm doesn’t help, because the fire underneath keeps burning.

But what if we used the alarm to sense where inside us it’s burning?
Where we’re longing for something that isn’t there right now.
Or where something is present that we don’t actually need.

If we consciously listen to the alarm, we gain insight into our inner world - and maybe, for the first time, we see the real cause.

Maybe we can’t change it immediately, but simply knowing where it comes from gives us direction.
And then, eventually, the alarm doesn’t need to ring anymore.

It has done its job - it pointed us to something we never would have noticed without it.

Because what exhausts us most is often not the fear itself, but the fear of the fear.
The fear that the alarm might go off again and again simply because we don’t know its source.

So we remain constantly on edge - in a state of permanent alert.

But if I let the signal - the fear - be there long enough to understand why it’s here,
then maybe fear begins to lose its intensity, becomes softer, quieter…
and sometimes, it even disappears.

Where is the “alarm” ringing in your life — and what might it be pointing you toward?

19/10/2025

Let’s gather to move, breathe, and dance - celebrating a conscious and perhaps ecstatic Saturday before Christmas!

CACAO ✨ BREATH ✨ DANCE ✨ BLISS #9 – Winter Edition

🕯️ Saturday, December 20th, 2025
📍 Bewegungsraum in der Fabrique
🕠 Arrival from 4:30 PM | Start 5:00 PM | End around 8:00 PM | Afterwards: Potluck Dinner

Let’s close the year together – with open hearts, conscious breathing, and free movement.
We gather to breathe, to dance, to feel – and to connect: with ourselves, with each other, and with life.

After a short welcome circle, we begin with Mama Cacao to ground ourselves and open our hearts.
We continue with breathwork, activating and clearing the energy within.
From this presence, we move into free dance - intuitive, expressive, and real.
Everything is welcome. Everything can move.

The focus is on arriving here and now – out of the head, into the body, into the feeling.
No dance experience needed. It’s not about how it looks - but how it feels.

You’re invited to move, rest, listen, or simply be. If you feel like it, lying on the ground, letting the music move your cells and making this evening a musical journey, that is totally ok. This event is about making it your event. 🩵

You do you!

After the dance, we’ll share a Potluck Dinner – please bring something you’d love to share.
Let’s celebrate connection, nourishment, and community as we close this special evening together. 💫

If you’d love to come but the price is an obstacle, please reach out.
Money should never be the reason not to join. 🐘

Looking forward to seeing you!

Peace ✌️

Franzi

22/04/2025

Let’s breath, move and dance together, and spend a conscious and maybe also ecstatic Friday evening together!

—> Ticket link in bio!

CACAO✨BREATH✨DANCE✨BLISS #7
Friday, May 16th, 2025, from 7:30 PM to 23:00 PM


After a short meditation and welcome circle, we will start with Mama Cacao to open our hearts and to support our bodies with healthy nutrients. Once the nutrients of the cacao could do it’s magic, we will continue with conscious and activating breathing techniques to connect to our bodies.

Activated, grounded, and connected with each other, we can begin to dance.

The focus is on landing in the here and now – out of the head, into the body, and into feeling.

It doesn’t matter whether you have dance experience or not. It’s not about how you move – how big, elegant, or extravagant your movements are.

It’s about connecting with your body and moving (or not) in a way that feels good and right for you. You are also welcome to lie on the floor, listen to the music, and feel the vibrations of the dance floor. Make the evening your musical journey.

Everything is possible; nothing is mandatory.

You do you!

We cannot control the mind with the mind. To get out of our heads, we need to come into our bodies. Free dancing can therefore also be a healing experience on a mental level.

After dancing, there will still be time for sharing and connection within the community. If you’d like, feel free to bring something to eat or drink to share – then we can end the evening with a small buffet.

If you would like to come but find the price too high, please reach out to me. Money should not be an obstacle. 🐘

I look forward to seeing you!

Peace ✌️

Franzi

P.S.: If you come as a pair, there are discounted tickets available for 25 euros each.

01/04/2025

Too much doing too little being

I’ve been doing a bit too much lately.

Too much overthinking (double too much 😂)
Too much holding space for others
Too much trying to balance situations or moods
Too much trying to read others
Too much self actualization
Too much events and free time activities
Too much time with friends
Too much working
Too much trying to help others
Too much trying to adapt to others

Too much doing!

Too little sleep
Too little time for myself
Too little rest for my mind
Too little doing nothing

Too little being!

I felt like I was on the verge of a burnout.

I was able to regulate myself by setting more healthy boundaries, reducing or sorting out some things, consciously choosing what events I will attend and with whom I spend time with and re-starting a very regular meditating routine.
I feel quite energetic again.

However, during that time I decided that it was time again for Vipassana. I will be sitting a shorter course and then, I’ll be helping in the center.

I’ll be offline until the middle of April. Not completely clear for how long. You will see. Maybe you’ll also hear, feel or smell me once I am back 😉

See you on the other side!

Peace ✌️

31/03/2025

The magic of good posture

Strong muscles that support our posture are essential not only for how we move through the world but also for how we feel and how we present ourselves to others.
When we have strong back, chest, core, and shoulder muscles, they help maintain our spine’s alignment from the outside.
This strength is crucial for how we stand, sit, or lie down.

It also influences our inner well-being and outward appearance—making us look and feel upright, straight, open, and healthy.

Check out these awesome exercises to enhance your posture! Some exercises come with multiple variations, so be sure to watch the complete videos!

1) Lay legs long on the ground. Backs of the feet and pelvis are grounded, belly button drawing in and up the spine. Arms are strong. By pressing your palms into the ball, pull the ball towards you and lift your upper back.

2) Same position as before. Ball behind the back of your head, use it like a pillow and press the backing your head into the ball to keep a relaxed head. Elbows wide. Lift and lower your upper back.

3) Same initial position. Both hip bones remain on the ground. Lift, long leg, bend leg, extend again. Lower long leg.

4) Kneeling position. Slight tuck in tailbone, hips slightly pushing to the front. Ball behind your head. Exhale: bend from the hips, move buttocks towards heels, slightly round upper back. Inhale, lift up again.

5) Bend from hips and pass ball behind your back. Stay lifted, slightly bend forward and move buttocks backwards. Strong and long back, activated core.
Arms over head, press and release ball.

6) Arms behind your lower back. Upper arms want to hug, shoulders relaxed. Press into the ball and release (holy triceps)

7) Side plank. Ball in front of your chest, hold it with upper arm. Twist from spine. Same movement without ball with hand behind your head. Feet and hips remain stable.
Variation: one or both knees on the ground

8) Hip and chest opener with optional shoulder circles.

9) On all fours: one arme long, hand on ball. Opposite leg is long. Press into toes to shift weight to the center. Press into the ball and lift long leg and release.

Enjoy!

Peace ✌️

19/01/2025

Let’s move together, dance together, and spend a conscious and perhaps even ecstatic Saturday together!

—> ticket link in the bio!

MOVE✨BREATH✨DANCE✨BLISS #5

Saturday, February 1st, 2025, from 5:30 PM to 9:30 PM

After a short meditation and welcome circle, we will not start as usual with cacao, but with intuitive movements. We want to activate our bodies and get moving to transition from the head into the body. The exercises are inspired by Qi Gong and free embodiment practices. I will offer suggestions, but you have the freedom to move in a way that feels good for you.

Once we have gently awakened our bodies and activated our energy flow, we will continue with breathing exercises. Here too, the focus is on landing in the here and now – out of the head, into the body, and into feeling. Activated, grounded, and connected with each other, we can begin to dance.

It doesn’t matter whether you have dance experience or not. It’s not about how you move – how big, elegant, or extravagant your movements are.

It’s about connecting with your body and moving (or not) in a way that feels good and right for you. You are also welcome to lie on the floor, listen to the music, and feel the vibrations of the dance floor. Make the evening your own musical journey.

Everything is possible; nothing is required.

You do you! ✌️

We cannot control the mind with the mind. To get out of our minds, we have to get into our bodies. The path to understanding goes through the body; therefore, free dancing is also a healing experience on a mental level.

After dancing, there will be plenty of time for sharing and connection within the community.

If you’d like, feel free to bring something to eat or drink to share – then we can end the evening with a small buffet.

If you’d like to come but the price is too high for you at the moment, please reach out to me. Money should not be an obstacle. 🐘

I look forward to seeing you!
Peace ✌️
Franzi

P.S.: If you come as a pair, there are discounted tickets for 25 euros each.

01/12/2024

A bit of meme thought dump 🫀🌲
Happy first advent 🕯️

Peace ✌️

30/11/2024