Connection to the Past

Goal	To show that we can thrive despite past adversities. To equip participants with the knowledge, tools, and mindset needed to heal from past trauma, build resilience, and create a thriving life.
Skills we’ll learn	Self-awareness, Emotional regulation, Growth Mindset, Resilience
Time	1–1,5 h
Number of people	10-15
Materials	Activity 3: printed appendix 2, multi-colored pencils, crayons, markers, pensActivity 4: white and yellow sheets of paper, pencils, crayons, pens, markers, glueActivity 6: printed appendix 2, scissors, glue
Activity style	Drawing, Hand Made, Reflection, Creativity
Warm-up activities/Meditative technique	Controlled breathing

Introductory warm up activity (7-10 min)   Choose from the Activity Bank.   meditative techniques for relaxation and mindfulness or warm-up games that create a fun, relaxed environment, as is appropriate to the participants. 

Lesson Activities

Please choose from the activities provided, how many and which ones you can do, according to the time available and your participants.

Activity 1

Controlled Breathing

Inhale through your nose until you can feel your abdomen expand. As you take a slow, controlled breath, picture your lungs filling with air. As you inhale, count very slowly from one to four. Be sure your stomach and shoulders stay relaxed. Exhale slowly through your nose so that it takes to the count of four to exhale completely. Focus your thoughts on your breathing. If your thoughts start to wander, consciously shift your attention back to your breathing: this is the goal–to shift your attention back to your breathing.

This workshop, “Connection to the Past,” is about transforming our relationship with our past so that we can move forward with strength, resilience, and purpose.

We all carry stories shaped by past adversities, but those experiences do not define us. Instead, they can become stepping stones to growth, healing, and thriving. Today, we will explore tools and strategies to reframe our narratives, build resilience, and create a future where we are not just surviving, but truly thriving.

Through reflection, movement, and storytelling, we will reconnect with our past—not to stay stuck in it, but to reclaim our power from it. 

Together, we will take steps toward healing and self-discovery. 

Let’s begin this journey of transformation.

Activity 2

Power circle

Let’s look at how we connect physical movement to an emotional process.

Explain to students that we often describe emotions and experiences through metaphors (e.g., “carrying the weight of the past,” “breaking free from pain,” “standing strong in adversity”). Movement can help bring these metaphors to life, making them more powerful and meaningful. “Power circle” is about self-expression, where we release emotions through movement. 

The idea is that change and transformation are active, not passive, processes.

1. Participants form a circle.
2. Agree on which movement corresponds to the symbolic phrase.

“Breaking Free” – start with arms crossed over the chest, then push them outward and step forward as if shaking off the past.

“Letting Go” – raise arms high, then open palms and sweep arms downward as if releasing something.

“Standing Strong” – plant feet firmly, roll shoulders back, and hold a confident, grounded stance.

“Opening Up” – start curled inward (hugging yourself or crouching), then slowly open your arms and stretch upward.

“Pushing Through” – step forward with force, using your hands to “push” an invisible barrier aside.

3. The trainer calls out the sentences that include  the symbolic phrases, and participants respond with the movements, adopting a “power pose”. 

Here are sentences containing symbolic phrases:

• You are breaking free from the weight of the past
• letting go of fear and making space for healing
• you are standing strong in your power
• you are opening up to new possibilities
• keep moving, keep rising, keep pushing through
• You are breaking free from old fear
• you are letting go of pain
• yet here you are—grounded, unshaken, and standing strong in your truth
• you are opening up to growth
• keep pushing through, because your future is waiting
• no more limits—today, you are breaking free and reclaiming your power
• you are letting go of the past and embracing the present
• you are standing strong like a mountain that cannot be moved
• The world is ready for your light—you are opening up to all that is possible
• The path is yours to create—one step at a time, keep pushing through.

Activity 3

My Past and Future Are in My Hands

Use this activity to support the young person around recognizing their ability to create and re-create themselves. Despite adversities, change and growth are still possible.

No matter where we’ve been, a brighter future is always within reach.

A vision of how students want their future to be can be profound and motivating.

1. Print appendix 1 for each student.
2. Prepare multi-colored pencils/crayons/markers/pens.
3. Ask the students to fill in the left hand to illustrate their past life. Guide by asking what it looks like, feels like, what colour it is, who exists there, and what kinds of things are a part of it. 
4. Move to the right hand. 
5. Once the project is complete, check in with students. What was it like for them? What surprised them? What did they like? How did they feel before and how do they feel now?

Activity 4

Transforming the Trauma

Psychologists recommend transforming trauma. Let the students know as soon as we can talk about trauma, we can draw it, put it on a stage, write about it or think it through, we can control the emotions that either overwhelmed us or made us freeze when it occurred. Representing the tragedy allows us to rework our feelings and change our attitudes.

1. Take a sheet of paper and write down all disappointed things that hurted/ offended/ affected/ upsetted you.
2. Cover this list with a light level of a grey crayon, paint or pencil.
3. Cut this sheet of paper into pieces of different sizes and shapes.
4. Take another yellow sheet of paper or create a yellow background with the help of paint. This colour symbolises light and energy.
5. Put the pieces of your past pain at the bottom of the colored sheet. Use glue to fix them.
6. Draw bright plants that grow up from these pieces of painful experience.

Conclusion

Activity 5

Love in our Hands

In conclusion, tell the students that despite our past experience, we are full of kindness, understanding, and love. We embrace the future with open hearts and minds, ready to support each other in overcoming any challenges that may arise. Let them know that every obstacle is an opportunity for growth, and together we can create a positive environment.

1. Print Appendix 2 “Hands holding heart” for every student.
2. Using scissors and glue create a picture.
3. If desired, exchange pictures or give as a gift.

Now we know how to move beyond survival mode and step into personal growth and fulfillment.