G: Glove…notice the ritual of putting the glove on your hand. Can you feel each of the fingers, does the glove feel loose, tight? Stretch and close your hand with focus on the movement. Notice how this hand feels in comparison to the hand that is ungloved
O: Observe the breath. By dropping the breath low into the belly, your physiological fight or flight reaction will be roadblocked. Try to expand your belly slowly on the in-breath and deflate it on the out breath.
L: Listen…notice sounds and sensations, internal and external. this helps you step away from rumination or expectation
F: Focus with a sense of curiosity, not judgement. What do you notice about the ball in front of you, your club, the grass or tee. Allow yourself to attend to what you notice in this moment.