Material/wall
- 10 quickdraws or other objects
- traverse with many footholds, ideally on a sloped wall
Goal of the day
Train body sensation/perception (body core and body sensation), deepen concepts of mindfulness, practice safe bouldering, continue to make own boulder experiences.
Exercises
5-4-3-2-1, Clap impulse, Warm-up, Balance exercises, Traversing with a focus on centre of gravity, Quickdraw transport, The tree
Alternative exercises: Alliteration game, HoHo Hahaha
Starting phase
Mindfulness exercise
Introduction into mindfulness: mindfulness is about having one’s attention fully in the here and now, and focus on being present, without judging any sensation.
Introduction to 5-4-3-2-1
Checking in
How am I today?
Group exercise
Topic: Body sensation
Influence of physical activity on mood and thoughts; connection between behaviour – body – thoughts – emotions; perceiving physical sensations to perceive emotions.
Active phase
Warm-up
Warm-up in the group, group ritual optional
Group exercise
Importance of needing to tune into the body to not loose balance.
Bouldering exercise
Traversing with a focus on centre of gravity
in smaller groups
Bouldering exercise
in smaller groups
Were you able to notice how you changed your centre of gravity?
Final phase
Final round
What are you taking with you today? What experiences have you had with mindfulness and your body awareness?
Relaxation exercise
