"Create a 5-minute guided breathing exercise I can do at my desk when work stress hits. Context: I'm a customer service manager dealing with angry callers all day, and by 2pm my shoulders are up to my ears, jaw is clenched, and I'm snapping at my team. I need something quick and discreet (can't leave my cubicle, can't close eyes or do anything that looks like I'm not working, have to stay somewhat alert for incoming calls). I've never meditated before and 'just breathe' advice doesn't work - my mind immediately wanders to my to-do list. What I need: Step-by-step breathing pattern with specific counts (inhale 4 counts, hold 4, exhale 6, etc), anchoring technique to keep my mind from wandering, what to do physically (can I keep eyes open? Where do I look?), audio cues I can imagine since I can't use headphones, and realistic expectations (will 5 minutes actually help or is this placebo?). Also include: how to transition back to work without losing the calm, when during the day to do this (before stress hits or after?), and how to explain to nosy coworkers what I'm doing if they ask. Make it evidence-based not spiritual - I need to understand the physiology of why this works to believe in it."

"I need a guided sleep meditation for severe insomnia - I'm 38, struggling with sleep for 6 months (falling asleep takes 1-2 hours, wake up multiple times, total maybe 4-5 hours of broken sleep). My mind races with work anxieties, replaying conversations, making mental to-do lists, catastrophizing. I've tried: Ambien (helped initially but doc doesn't want me on it long-term), melatonin (does nothing), boring podcasts (keep my mind engaged which is counterproductive), counting sheep (makes me more anxious counting). Sleep hygiene is decent: dark room, cool temperature, no screens 30 minutes before bed, but the lying there awake is torture. I'm desperate. What I need: 20-30 minute guided meditation specifically for sleep, designed for an anxious racing mind that fights relaxation. Include: progressive muscle relaxation (does this actually work?), visualization techniques for someone who's not naturally visual, what to do when my mind wanders to work stress (because it will immediately), handling the frustration of 'I'm still not asleep,' and backup plans if I wake at 3am (do I start the meditation over?). Address: the paradox of 'trying' to fall asleep makes it harder - how do I let go? Also include sleep restriction therapy principles (should I stay in bed lying awake or get up?). I'm exhausted and desperate for something that works better than pills. Tone should be soothing but not patronizing - I'm an adult with a real sleep disorder, not just 'a little stressed.'"

"Help me create a 10-minute focus meditation for before deep work sessions. I'm a software engineer working from home, and I waste the first 30-60 minutes of my morning in shallow work - checking Slack, scanning emails, scrolling news, getting coffee, organizing my desk - before I can focus on actual coding. By the time I start focusing, it's 11am and I've lost my peak productivity hours. I've tried: Pomodoro technique (helps once I start but doesn't help me start), coffee first thing (makes me jittery and scattered), jumping straight into code (my brain isn't ready and I make mistakes). What I need: A guided meditation that transitions my brain from scattered morning mode into focused work mode. Specific requirements: helps clear mental clutter and task-switching residue from morning, sets intention for the deep work session ahead, creates mental boundary between 'life stuff' and 'work mode', includes a brief body scan to release physical tension that interferes with sitting at computer for 2-3 hours, and ends with clear transition back to action (not so relaxed I want to nap). Include: where to do this (at my desk or separate space?), can I do this with coffee? What about notifications (silence phone or is background noise okay?), and how to handle resistance ('I don't have time to meditate, I have too much work'). Also address: I'm skeptical that 10 minutes of sitting will actually help me work better for 2 hours - what's the ROI? Make it practical for someone who sees meditation as a productivity tool, not a spiritual practice. End with a concrete action cue that triggers work mode."