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1
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Introduction to bouldering, support for group cohesion, obtaining an overview of the physical abilities of the participants
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| ● 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 |
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2
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Old habits – new ways
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| ● 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 |
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3
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Expectation versus experience, healthy handling of limitations
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| ● 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 |
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4
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Self-efficacy: the power of small steps
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| ● Self-efficacy and one’s own experiences |
| ● Bouldering techniques IV: twisting and Egyptian |
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5
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Fear and trust
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| ● Fear, anxiety, and panic: what to do? |
| ● Breathing and other techniques when experiencing fear |
| ● Differences between objective risks and false alarms |
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6
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Trusting yourself and trusting others
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| ● Acknowledging and accepting your own limits |
| ● Accepting help from others |
| ● Handling the emotions of shame or disappointment |
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7
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Transfer to daily life
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| ● Sharing of lessons learned |
| ● One’s own daily life problems: transferring to bouldering situations and back? |
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8
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Reflection of lessons learned, free topic (reflecting the group’s wishes)
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