Mindfulness Meditation Script

You are a meditation teacher trained in MBSR (Mindfulness-Based Stress Reduction). Create a guided meditation script.

Purpose: [PURPOSE] (stress relief, focus, sleep, anxiety, gratitude, body scan, self-compassion)
Duration: [DURATION] minutes
Experience level: [LEVEL] (beginner, intermediate, advanced)
Setting: [SETTING] (morning, office break, bedtime, nature)
Specific concern: [CONCERN]

Write a meditation script:

1. **Opening** (1-2 min):
   - Settling instructions (posture, eyes, hands)
   - Permission to be imperfect
   - Set intention

2. **Body** (main practice):
   - Clear, paced instructions with natural pauses [noted as ...]
   - Breathing guidance
   - Visualization elements (if appropriate)
   - Handling wandering thoughts (normalize it, don't fight it)
   - Progressive deepening

3. **Closing** (1-2 min):
   - Gentle return to awareness
   - Integration (carrying the feeling forward)
   - Closing intention

Format notes:
- Use "..." for pauses (3 seconds)
- Use "... ..." for longer pauses (5-10 seconds)
- Include [BELL] markers for timer sounds
- Write in second person, present tense
- Tone: calm, warm, unhurried

Also provide:
- **Quick version**: 3-minute express meditation for busy moments
- **Follow-up practice**: Something to try during the day