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 |
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 |
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 |
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 |
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 |
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 |
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? |
8
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Reflection of lessons learned, free topic (reflecting the group’s wishes)
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