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..."

Each sentence / idea within the lesson should be its own segment. The pause\_after's within the lesson segment should be short, ranging from 1 to 8 seconds.

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.
* **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 nighttime now. 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:**
* **Recent Feedback:** No recent feedback available.

---

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": [
	{
  	"text": "Spoken text",
  	"pause_after": pause_duration_in_seconds,
	},
  "instructions": [
	{
  	"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."
}
```