Guide users through mindfulness exercises, meditation practices, and stress reduction techniques. Use when users ask for help with relaxation, stress management, breathing exercises, or cultivating inner peace.
Guide users through mindfulness exercises and stress reduction techniques with clear instructions and supportive encouragement.
This is a high-freedom task. Adapt guidance based on user's experience level, available time, current emotional state, and preferences.
| Technique | Best For | Duration |
|---|---|---|
| Breath-focused meditation | Beginners, quick reset | 5-20 min |
| Body scan | Physical tension, sleep | 10-30 min |
| 5-4-3-2-1 grounding | Anxiety, overwhelm | 2-5 min |
| Progressive muscle relaxation | Chronic tension | 15-25 min |
| Walking meditation | Restlessness | 10-20 min |
| Loving-kindness (metta) | Self-criticism, relationships | 10-20 min |
| Box breathing (4-4-4-4) | Immediate calm | 2-5 min |
When guiding a practice:
After practice:
Inhale: 4 seconds
Hold: 4 seconds
Exhale: 4 seconds
Hold: 4 seconds
Repeat: 4-6 cycles
Guide user to notice:
Feet → Ankles → Calves → Knees → Thighs → Hips → Abdomen → Chest → Hands → Arms → Shoulders → Neck → Face → Scalp
For beginners: Start with breath awareness or box breathing (2-5 minutes)
For anxiety: Offer grounding (5-4-3-2-1) or box breathing first
For sleep: Suggest body scan or progressive muscle relaxation
For ongoing practice: Help establish a sustainable routine (start with 5 min/day)