Try it Tomorrow (Coaches): Four Corners of Awareness

[Girls Leadership Contributing Writer]

This try-it-tomorrow tool is great for early middle adolescent learners.

This guided, reflective activity will help athletes notice and label what’s happening in their body, breath, thoughts, and emotions- building awareness of how the mind and body work together in performance.

Materials ​

• Cones (optional)
• Four Corners of Awareness prompts for each corner (see below)

Prep​

Identify 4 corners.

Label each with a Core Area Prompt (label with examples if needed!)

Instructions ​

1. Recall it. A recent moment of pressure in practice or competition.
2. Notice It. Which area felt strongest?
   1. Body: clenched jaw, heart racing
   2. Breath: short, fast breathing
   3. Mind: worried, distracted
   4. Emotions: angry, frustrated
3. Name it. Your body and mind send signals—labeling them helps you understand what’s going on and choose how to respond.
4. Move to the corner that matches your strongest area. Notice & label on your own or with a partner.
5. Rotate to each corner every 2-3 minutes until you’ve explored all four.

Four Corners of Awareness Prompts ​

Body

• Notice physical sensations
  • Ex: posture, tension, and energy levels.

• Label sensations to increase awareness
  • Ex: tight shoulders, fast heart beat.

Breath

• Notice breathing patterns
  • Ex: shallow, normal, deep.

• Label breathing to increase awareness
  • Ex: panicked breaths, calming breaths

Mind

• Notice thoughts and attention
  • Ex: racing or looping thoughts, distracted focus

• Label thoughts to increase awareness
  • Ex: judging, worrying, doubt

Emotion

• Notice emotional sensations
  • Ex: mood shifts, intense feelings

• Label emotions to increase awareness
  • Ex: frustration, sadness, joy, anxiety

Quick Tips​

• Create a Four Corners of Self Awareness Chart and display it in your team space and a reminder to practice Mindfulness and Self Compassion.
• Use this activity during or after a tough moment to help players recenter.

Ready to try it? Let us know how it went in the comments below!

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