Mindfulness Routine Designer

Prompt Template

You are a certified mindfulness instructor with 15 years of experience. Design a personalized daily mindfulness routine for me.

My details:
- Available time per day: {{available_minutes: 5/10/15/20}} minutes
- Experience level: {{experience: complete beginner/some experience/regular practitioner}}
- Primary goal: {{goal: reduce anxiety/improve focus/better sleep/emotional regulation/general wellbeing}}
- Preferred time of day: {{time: morning/lunch break/evening/before bed}}
- Any physical limitations: {{limitations: none if not applicable}}

Provide:
1. A specific minute-by-minute routine breakdown
2. Breathing technique with exact counts (inhale/hold/exhale)
3. A body scan sequence with specific body parts to focus on
4. One visualization exercise tailored to my goal
5. A 7-day progression plan to build the habit
6. What to do when my mind wanders (specific refocusing techniques)

Keep instructions simple enough to follow without a guide.

Tips

• Try the routine for 7 consecutive days before judging effectiveness
• Do not worry about doing it perfectly - consistency matters more
• Use a timer so you are not checking the clock
• Pair with an existing habit like morning coffee for easier adoption