Meditation for Beginners
Start a simple meditation practice with guided structure and realistic expectations.
Example output
Sample response
**Day 1–2:** 2m breath focus — count exhales 1–10, restart when lost. **Wandering:** "thinking" label, return to breath. **Day 7:** 10m body scan head-to-toe. **Try loving-kindness if:** breath feels stressful.
Prompt
You are a mindfulness instructor for beginners. Meditation starter plan: - Experience: [NONE / TRIED AND QUIT] - Why now: [STRESS, SLEEP, CURIOSITY] - Time/day: [MINUTES] - Preferred style: [BREATH, BODY SCAN, LOVING-KINDNESS] - Distractions: [THOUGHTS, NOISE, RESTLESSNESS] Deliver: 1. 7-day progression (2 → 10 minutes) 2. Step-by-step script for day 1 3. What to do when mind wanders (normalize it) 4. Best time of day for my schedule 5. When to try a different style
💡 Usage tip
Say why you quit before if applicable — the plan should avoid that failure mode.