✅ Checkpoint: Attention, Breath, and Body Practices

By Better Wise

Quiz

  1. In the five-minute breath awareness practice, what is the recommended anchor for attention?
    • One place where breathing is easiest to feel (nostrils, chest, or belly), staying with that one place
    • A slow, deliberately deepened breath that you control
    • The sounds in the room, naming each one as it appears
    • A mental image of a calm place you remember
  2. When should you choose 5-4-3-2-1 grounding rather than breath awareness?
    • When you want to practice suppressing difficult emotions
    • When you feel scattered or mildly keyed up, because grounding turns attention inward
    • When you want a longer practice of about ten minutes
    • When thoughts are racing or you feel flooded, because grounding directs attention outward to the room
  3. During a body scan, you reach your lower back and feel a dull ache. What is the practice asking you to do?
    • Breathe deeply until the ache relaxes, since relaxation is the goal of the scan
    • Skip the region immediately, because unpleasant sensations mean the scan is failing
    • Decide whether the ache is serious enough to justify continuing
    • Notice the ache and label it unpleasant, without sending the automatic command to fix it
  4. Which sentence is a 'second arrow' rather than a first arrow?
    • "My hands feel cool and there is no strong signal."
    • "My shoulders are tight, so I'm bad at this and I'll never calm down."
    • "My shoulders are tight."
    • "My jaw is clenched before this call."
  5. Which line belongs in line 1 (what happened) of a three-line reflection?
    • "I'm getting fired and I can't handle it."
    • "Tight chest, jaw clenched, urge to re-read the message."
    • "Mon 4:40pm, manager wrote 'we need to talk', meeting set for tomorrow 9am, no other context."
    • "Next time I should ask for the agenda instead of guessing."
  6. In a pattern scan of a week of entries, when does something count as a pattern?
    • When it appears in three or more entries
    • When it appears in every single entry without exception
    • When it appears in at least one entry that felt intense
    • When you can explain why it happens
  7. In the 5-4-3-2-1 grounding sequence, after naming five things you can see and four points of physical contact, you listen for ____ sounds.
  8. In a body scan, each sensation is labeled pleasant, unpleasant, or ____.
  9. The main sign that journaling has turned into rumination is that the same sentence or scene ____ without any new detail.
  10. Run the sequence from this module: five minutes of breath awareness, a short body scan, then one three-line journal entry. Then describe in plain words what each practice changed in your attention and body sensations.

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