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
- Recall it. A recent moment of pressure in practice or competition.
- Notice It. Which area felt strongest?
- Body: clenched jaw, heart racing
- Breath: short, fast breathing
- Mind: worried, distracted
- Emotions: angry, frustrated
- Name it. Your body and mind send signals—labeling them helps you understand what’s going on and choose how to respond.
- Move to the corner that matches your strongest area. Notice & label on your own or with a partner.
- 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!
For more SEL support and a deeper dive into our curriculum join us for a training.
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