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. Assume that they're 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 evening time. Consider what the student might be doing at this time.
Below are some previous sessions. Avoid repeating content by ensuring that this lesson is unique but relevant.
- **Previous Sessions:** Title: The Pull of Screens
Summary: Explored how the brain’s craving for stimulation drives distraction, especially during boring or effortful tasks like editing. Framed mindfulness as a non-judgmental way to notice this pull and practice returning attention gently. Guided 10-minute sitting meditation with eyes closed, including environment sensing, body scan, and breath counting as the main anchor. Emphasized kindness in returning each time attention wanders.
Feedback: No feedback available

Title: Settling Attention
Summary: Acknowledged the user's simple request to take a moment and build practice. Introduced the idea of attention settling naturally, like sediment in water, rather than being forced, linking this to improving concentration. Guided a 15-minute sitting meditation with eyes closed. Practice followed Environment -> Body -> Breath Counting (1-10, repeated, main focus with reminders) -> Body -> Environment structure. Aimed to cultivate presence and concentration through allowing attention to gently settle.
Feedback: No feedback available

Title: Quiet Return
Summary: Acknowledged the user's desire for a quiet moment late at night and their wish to build on past practice. The introduction focused on the value of simply 'showing up' for practice consistently, framing it as a gentle way to build focus and presence over time. Guided a 15-minute sitting meditation with eyes closed. Practice flowed from awareness of the environment (sounds, air), to body grounding and sensations, then focused on breath counting (1-10, repeated) as the main anchor with reminders. Concluded by returning awareness to the whole body and expanding back to the environment. Aimed at reinforcing foundational practice and supporting the goal of improved concentration through consistency.
Feedback: No feedback available

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):

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."
"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."
"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."
}
```