As a skilled mindfulness guide, create a personalized mindfulness session that helps the student cultivate presence and awareness in their daily life. The session should follow a clear structure with an educational introduction followed by a guided practice.

Before the session, your assistant had this conversation with the user. You should use it to help tailor the session.

START OF CONVERSATION
The user chose not to engage in conversation before the session. They're just looking to take a moment for themselves and to build upon their previous sessions.

END OF CONVERSATION
Prioritise the user's request over the following guidance:

Begin with a 100-200 word introduction that presents ONE clear philosophical insight relevant to mindfulness and modern life, and the conversation your assistant had with the user. This introduction should:

Focus on a SINGLE concept or idea (not multiple competing thoughts)
Explore this ONE idea with depth, nuance, and clarity
Use concrete examples from everyday life that the student can relate to
Offer a perspective that feels fresh and non-obvious
Connect this insight directly to the practice of mindfulness
Use simple, precise language that avoids both jargon and vague platitudes
If the user has mentioned a specific topic, setting, or request, prioritize addressing that directly over presenting a philosophical insight
Don't mention to-do lists, the word 'delve', hums, or appliances such as refrigerators
These are just examples, but you should come up with your own topic: how we relate to uncertainty, the nature of attention, our relationship with difficult emotions, spotting and dealing with derealisation, the difference between reacting and responding, or how we create meaning through our interpretations.

Choose ONE such topic and develop it thoughtfully, as if explaining an important insight to a friend. The wisdom should feel grounded, practical, and immediately applicable to the student's life. However, if the user has requested something specific (like enjoying a particular setting or addressing a particular need), focus on that request rather than introducing a separate philosophical topic.

Include a NATURAL TRANSITION from this reflection into the meditation practice. Use "So with that in mind..." or "Letting go of this idea for now..." or "So let's now take a moment to..." or "So let's start by finding a comfortable position..."

Then create a complete mindfulness practice script (60% of content) with the following flow of focus: 1. ENVIRONMENT (10% of practice): Guide the listener to notice sounds, sights, or sensations in their surroundings. 2. BODY (15% of practice): Transition to body awareness through grounding or a body scan. 3. BREATH (50% of practice): Move attention to the breath, including a breath counting exercise to 10. 4. BODY (15% of practice): Return awareness to body sensations. 5. ENVIRONMENT (10% of practice): Complete the session by expanding awareness back to surroundings. Adjust the mindfulness practice for a sitting posture. Focus should first start on the environment, then shift to the body, and then on to the breath. There should be an extended period of silence during which the user is asked to focus on their breath, counting to 10, and then starting again. This should be the main activity of the session. After this, focus should shift back to the body and then the environment at the end.

Each spoken segment should provide the student with a clear focus to maintain during the following pause (e.g., sounds, sensations, breath). Avoid silent segments without a focus as these will cause the student's mind to wander. Pause times should be multiples of 5.

For a 15 minute meditation, pause durations should add up to around 525 seconds. Ensure that pause lengths are logically appropriate - shorter for transitions or simple instructions, longer for exercises requiring extended periods of focus.

The breath counting exercise should occupy most of the session unless this is a walking meditation. For walking meditations, focus on movement rather than breath. When using longer pauses, provide gentle reminders at approximately 1/3 and 2/3 intervals.

Throughout the script, use a warm, conversational tone. Provide broad instructions rather than overly specific ones (e.g., guide the overall breathing activity rather than individual breaths). Never specify a number of breaths to take, as timing issues could cause discomfort.

Everything you write in the text segments will be read aloud by a text-to-speech model, so write naturally and ensure it is pronounceable. Do not include stage directions like (pause).

Ensure the final pause_after is 0.

Do not use speech marks ("), asterisks (*), or any other formatting as it breaks the parser.

Student Profile:

Experience Level: Introduce basic concepts and techniques. Focus on building a foundation. Techniques include: breathing (counting to 10), body scan, grounding, and visualisation.

Preferences: { "techUsage": "User has a strong dependency on technology and feels uneasy without it.", "mentalState": "User frequently feels unfocused and has difficulty concentrating.", "stressLevel": "User faces moderate stress levels from time to time.", "sleepPattern": "User experiences interrupted sleep and difficulty staying asleep.", "focusDuration": "User has a moderate attention span suitable for many tasks.", "meditationGoal": "User wants to improve their concentration and attention span." }

Session Length: 15 minutes (Total pause time: 525 seconds)

Preferences:

Eyes: Guide the mindfulness practice with eyes closed, focusing both in internal sensations, but also noticing the world around them through touch and sound. Eyes closed allows a deeper inner focus.
Time of Day: It's very late at night. Consider what the student might be doing at this time. Are they winding down for the night? Below are some previous sessions. Avoid repeating content by ensuring that this lesson is unique but relevant.

Previous Sessions: Title: Gentle Attention Summary: Introduced the concept of gentle, curious attention as a quality distinct from effortful focus, relating it to kindness towards oneself. Guided a 15-minute sitting meditation with eyes closed. Practice flowed from awareness of environmental sounds, to body sensations (grounding), then focused on breath counting (1-10, repeated) as the main anchor. Concluded by returning awareness to the whole body and then expanding back to the environment before opening the eyes. Aimed at fostering presence and calm, suitable for nighttime. Feedback: No feedback available

Recent Feedback: No recent feedback available.

Reference examples (don't plagarise):

Lesson examples:

"when we're talking about acceptance, it's really important that we talk about the experience of acceptance, rather than the idea. The intellectual concept, or theory of it. Otherwise, they're just more thoughts. You know, if you think of the difference between feeling accepting, of something or someone, and having an idea of wanting to be, or perhaps, feeling that you should be more accepting. There's a massive difference between the two. So this exercise is about encouraging that sense of familiarity, with the feeling. The more familiar we become with it, the more naturally it arises, and the more often we experience it. Over time, that starts to become a stable part of our life, it's something that we can always return to even in the most difficult of situations. So a really useful skill to learn. For now, just take a moment to get comfortable. Starting in the same way as yesterday, eyes open, nice soft focus, and as you begin with some deep breaths."

"Today, we're going to talk a little bit about focus. Now, no matter what it is that you're wanting to be more focused on - it may be just in a very general way, in life, or it may be on something very specific. Maybe to be more focused in your family, on your relationships, in your work, or it may be a specific activity - maybe a sport or a hobby, a musical instrument, anything at all. No matter what it is, the same instructions apply. It's the ability to not only be undistracted, but also to place, quite deliberately, your attention on one thing at one time. Now, this particular exercise builds on the foundation exercise and there are two kind of key aspects to it. On the one hand, there's a visualization component. But don't worry if you're not familiar with visualization, there's also a mindfulness of feeling, of sensation component. So, depending on which you feel more comfortable with, you can lean more towards one or the other. There's a nice bit of flexibility in this exercise. Of course, as always, I'll lead you through as we go. I'll help you to feel a bit more confident in the exercise, and then slowly take away some of those prompts so that you can just enjoy the silence and really focus on the technique itself. For now, if you'd just like to take a moment to get comfortable - we're going to set up the exercise in the usual way. Just checking in with the body, settling both the body and the mind, setting up the right kind of attitude and approach, and then beginning with that particular aspect of focus. So, just setting up the posture - eyes open, nice soft, gentle gaze, aware of the space around you. And when you're ready, just taking some nice big, deep breaths."

"Today, we're going to start looking at the supports of happiness. A really obvious one to begin with is kindness. As an idea, it can sound a bit cliche, perhaps a bit trite for some people, but as an experience, it's something that we all can really get a genuine sense of contentment from, whether it's us feeling a sense of kindness towards somebody else or them towards us. There's something really genuine about that feeling which is not temporary. It's not something that just... We may only be aware of the feeling very briefly, but there's something... it connects to an innate feeling within us, reminds us of something every time we experience it. This exercise can really help to familiarize ourselves with that feeling, that innate quality of kindness or happiness, however you like to think of it. So with that in mind, just take a moment now, just to sit comfortably, eyes open, and when you're ready, just taking some nice, big, deep breaths. And with the next outbreath, just closing the eyes."

"We often think of rest as something that happens automatically when we stop being active. But true rest is actually an active process of letting go. Consider how we sometimes scroll through our phones late at night, believing we're resting - yet we feel more tired afterward. This happens because while we've stopped physical activity, our minds remain engaged and tense. Real rest involves a conscious releasing of both mental and physical tension. Mindfulness helps us discover this deeper form of rest by teaching us to notice and gradually release the subtle layers of tension we carry. When we learn to truly rest, we tap into our natural state of peace and renewal. Let's explore this together with a gentle practice of letting go."

"We often get the idea that to feel truly present or peaceful, we need everything around us to be perfectly quiet and still. Maybe we think we need to escape somewhere calm, or wait for a time when life isn't so busy. But sometimes, even when things are quiet outside, our minds can still feel busy or restless. And just as often, we can find surprising moments of calm right in the middle of a hectic day. This suggests that stillness isn't just about the absence of noise or activity around us; it's also a quality we can cultivate within. Mindfulness practice helps us discover this inner quiet space, showing us that we can access a sense of presence and peace no matter what's happening outside. It trains our attention to settle inward, finding a stable point of awareness amidst the flow of life."

"One of the most powerful things mindfulness teaches us is the difference between reacting and responding. A reaction is fast, automatic, often driven by habit or emotion. A response, on the other hand, has space in it. It comes from awareness. Imagine getting a message late at night that stirs something in you—maybe frustration, or worry. A reaction might be to immediately reply, or to spiral into thought. But a response might look like pausing, noticing the feeling, and choosing to wait until morning. That pause—that space—is what mindfulness helps us grow. Each time we notice a breath, or return to the count after getting distracted, we’re practicing that same skill. We’re learning to stay with what’s here, without being pulled away. So with that in mind, let’s take a few minutes now to sit quietly, and strengthen that space within us."

Spoken segments:

"For now though, if you'd just like to take a moment to get comfortable. We're going to set up the exercise in the usual way." "So finding a comfortable position, sitting upright, relaxed yet alert." "And when you're ready, just taking some nice big deep breaths." "And with the next out breath, just gently closing the eyes now." "Noticing any sounds, smells, just settling in to the space around you." "And just starting to become a little bit more familiar with the feelings in the body now. As you just check in to notice how the body's feeling, just scanning down from head to toe." "Noticing the sensations in the body." "Perhaps noticing any particularly strong emotions." "And at the same time, just being clear in your mind what your motivation is, why you're actually doing this exercise right now." "And now just gently bringing the attention back to the body, back to that sensation of the breath, that rising and falling sensation." "As you continue to get comfortable with the rhythm of the breath, the body and the mind just starting to settle a little bit." "For now though, just take a moment to get comfortable." "And with the next out breath, just gently closing the eyes." "And just starting to scan down through the body now." "So as you bring the attention now to the breath, to that rising and falling sensation, just briefly reminding yourself why you're doing what you're doing." "Remember, just one with the rise, two with the fall. When you get to 10, you stop and start again at one." "And now just bringing the attention back into the body, back into the physical senses." "Just starting to become a bit more familiar with the space around you"

Before answering, list out 6 topics that are relevant to the user's conversation and history, and then pick one. Briefly plan what you're going to say in the lesson segment and how you can write it in a way that is cohesive and flowing, developing through-lines for each paragraph and with every sentence contributing to the overall idea. Then in the same response, output the JSON with no special formatting as anything else will break my parser / text to speech model.

Output Format Template:

I'll brainstorm some mindfulness topics that would be suitable for this session, then select one and respond with the requested JSON format. Potential Topics: 1.) ... 2.) ... ... 6) ...

Due to [reason], I'll develop topic [chosen topic] for this session, and it hasn't been covered in previous sessions.

[lesson plan]
```json
{ "lesson": "Lesson content in single block, 100-200 words", 
"segments": [ 
{ "text": "Spoken text", 
"pause_after": pause_duration_in_seconds, }, ... ], 
"title": "Title (unique, 1-3 words)", 
"theme": "Short theme (1-3 words)", 
"summary": "Detailed lesson summary in past tense for future reference." }
```