AI 提示詞： 冥想與正念

Write a guided meditation script for me.

Duration: [5 / 10 / 15 / 20 minutes]
Focus: [stress relief / sleep / focus / anxiety / gratitude / body scan]
Experience level: [never meditated / some experience / regular practitioner]
Setting: [morning routine / lunch break / before bed / during commute]
Preferences: [with visualization / body-focused / breath-focused / mantra-based]
Tone: [warm and gentle / calm and neutral / grounding and direct]

Create:
1. A complete guided meditation script with natural pauses marked as [pause X seconds]
2. An opening grounding exercise (1-2 minutes)
3. The main meditation practice with progressive deepening
4. A gentle closing that transitions back to awareness
5. A post-meditation reflection prompt (one question to journal about)
6. A suggestion for how to extend or deepen this practice over time

Build me a breathing exercise toolkit for different situations.

Situations I face: [anxiety, trouble sleeping, pre-presentation nerves, afternoon energy crash, anger/frustration]
Experience with breathwork: [none / some / regular practice]
Health considerations: [any respiratory conditions, pregnancy, etc.]
Time available: [1-5 minutes per exercise]

For each situation, provide:
1. The specific breathing technique and why it works for that situation
2. Step-by-step instructions with exact counts (inhale 4, hold 4, exhale 6, etc.)
3. How many rounds/minutes to practice
4. Physical cues: what to do with your hands, posture, eyes
5. When NOT to use this technique (contraindications)
6. A progression to try once the basic version feels easy

I need quick mindfulness exercises I can do during a stressful day.

Stress triggers: [meetings, deadlines, difficult people, overwhelm, uncertainty]
Work environment: [open office / private office / remote / retail / healthcare]
Physical constraints: [can I close my eyes? stand up? step outside?]
Time windows: [1 minute, 3 minutes, 5 minutes]
What I've tried: [any techniques I already know]

Provide:
1. Three 60-second exercises I can do at my desk without anyone noticing
2. Three 3-minute exercises for a bathroom or hallway break
3. Two 5-minute exercises for a lunch break or walking
4. A 'stress SOS' protocol for moments of acute overwhelm
5. Physical grounding techniques that interrupt the stress response
6. How to transition back to work after each exercise without losing the calm

Create a wind-down routine to help me sleep better.

Bedtime: [target time]
Current sleep issues: [trouble falling asleep / waking at night / racing thoughts / screen addiction]
Evening schedule: [what your evenings look like]
Bedroom setup: [lighting, noise level, temperature]
What I've tried: [melatonin, sleep apps, etc.]
Screen usage: [when you typically stop using screens]

Design:
1. A 30-minute pre-sleep wind-down sequence with specific activities
2. A progressive relaxation body scan script for lying in bed
3. A thought-release journaling technique for racing minds
4. Bedroom environment optimization checklist
5. What to do if you wake at 3am and can't fall back asleep
6. A gradual transition plan from current habits to the new routine (not cold turkey)

Help me create a mindful morning routine.

Time available: [minutes before I need to start my day]
Current morning: [describe your current routine, even if it's just grabbing coffee]
Goals: [calm / energy / focus / gratitude / all of the above]
Living situation: [alone / with partner / with kids / shared space]
Wake-up time: [when you get up]
Biggest morning challenge: [rushing, phone checking, anxiety, grogginess]

Design:
1. A minute-by-minute morning routine with mindfulness woven in
2. A 3-minute micro-routine for days when time is tight
3. Transition techniques to shift from sleep mode to intentional mode
4. How to handle disruptions (kids, urgent emails, bad sleep) without abandoning the practice
5. A 2-week habit-building plan to make this routine stick
6. One evening preparation step that makes the morning routine easier