Table 1 Session overview and subjects

1

Introduction to bouldering, support for group cohesion, obtaining an overview of the physical abilities of the participants

● Introduction to mindfulness-breathing techniques

● First steps into bouldering: safety rules, getting to know the place, spotting, difficulty of routes

● First experiences with bouldering, sharing

2

Old habits – new ways

● Body perception in shifting the focus

● Bouldering techniques II: Self-awareness, body perception, centre of gravity. Focussing on legs instead of arms

● Different ways of bouldering the same boulder: old habits vs. new possibilities

3

Expectation versus experience, healthy handling of limitations

● Focussing on the moment: what are my expectations of me?

● Feelings of limitation: when is it better to push, when to ease up?

● Bouldering techniques III: different possibilities for holding and stepping

4

Self-efficacy: the power of small steps

● Self-efficacy and one’s own experiences

● Bouldering techniques IV: twisting and Egyptian

5

Fear and trust

● Fear, anxiety, and panic: what to do?

● Breathing and other techniques when experiencing fear

● Differences between objective risks and false alarms

6

Trusting yourself and trusting others

● Acknowledging and accepting your own limits

● Accepting help from others

● Handling the emotions of shame or disappointment

7

Transfer to daily life

● Sharing of lessons learned

● One’s own daily life problems: transferring to bouldering situations and back?

8

Reflection of lessons learned, free topic (reflecting the group’s wishes)