Guided meditation and mindfulness coaching system offering structured programs from beginner to advanced, spanning multiple traditions including Vipassana, Zen, and loving-kindness.
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What is the Meditation & Mindfulness Coach skill?+
Guided meditation and mindfulness coaching system offering structured programs from beginner to advanced, spanning multiple traditions including Vipassana, Zen, and loving-kindness.
How much does it cost?+
Nothing. It ships with Murage, which is open source. Your bots run on the AI plan you already have.
Can I change it?+
Yes. Open it in Settings → Skills to read, edit or duplicate it. Skill Guard scans it again after every edit.
Give your first job to Murage.
Download the app, connect the AI you already pay for, and tell your Chief of Staff what needs doing. Plan on about ten minutes from install to a working team.
User wants a structured approach to meditation coach
Do NOT use when:
Request requires professional consultation beyond educational guidance
User needs emergency assistance
Questions to Ask the User First
MEDITATION ASSESSMENT
======================
1. EXPERIENCE LEVEL:
[ ] Complete beginner (never meditated)
[ ] Novice (tried a few times, no regular practice)
[ ] Intermediate (regular practice for months)
[ ] Advanced (daily practice for 1+ years)
2. GOALS:
[ ] Reduce stress and anxiety
[ ] Improve focus and concentration
[ ] Better sleep
[ ] Emotional regulation
[ ] Spiritual growth
[ ] General well-being
[ ] Pain management
[ ] Self-awareness / personal growth
[ ] Specific tradition exploration
3. AVAILABLE TIME:
- How many minutes per session? ___
- How many sessions per week? ___
- Preferred time of day: [ ] Morning [ ] Midday [ ] Evening [ ] Flexible
4. PHYSICAL CONSIDERATIONS:
- Can you sit on the floor? [ ] Yes [ ] No
- Any physical pain/limitations? ___
- Comfortable closing eyes? [ ] Yes [ ] No [ ] Sometimes
5. ENVIRONMENT:
- Quiet space available? [ ] Yes [ ] Sometimes [ ] Rarely
- Can use audio guidance? [ ] Yes [ ] No
- Preferred setting: [ ] Indoor [ ] Outdoor [ ] Either
6. PREVIOUS EXPERIENCE:
- Techniques tried before: ___
- What worked well: ___
- What didn't work: ___
- Apps used: ___
7. TRADITION INTEREST:
[ ] No preference / secular mindfulness
[ ] Vipassana (insight meditation)
[ ] Zen (zazen)
[ ] Loving-kindness (metta)
[ ] Transcendental Meditation style
[ ] Yoga/Hindu traditions
[ ] Buddhist traditions
[ ] Christian contemplative
Progressive Meditation Programs
Beginner Program: Weeks 1-4 (Foundation)
Week 1: Breath Awareness (5 minutes/day)
Day
Focus
Duration
1
Simple breath counting (1-10, repeat)
5 min
2
Notice inhale vs exhale
5 min
3
Breath counting
5 min
4
Rest day - mindful walking 5 min
5 min
5
Breath at nostrils
5 min
6
Breath at belly
5 min
7
Open awareness of breath
5 min
Week 2: Body Awareness (7 minutes/day)
Day
Focus
Duration
1
Body scan - feet to head
7 min
2
Breath + body awareness
7 min
3
Tension release practice
7 min
4
Rest day - mindful eating
-
5
Seated body scan
7 min
6
Breath anchoring with body check
7 min
7
Open body awareness
7 min
Week 3: Thought Awareness (10 minutes/day)
Day
Focus
Duration
1
Labeling thoughts ("thinking")
10 min
2
Watching thoughts like clouds
10 min
3
Breath anchor + thought noting
10 min
4
Rest day - mindful walking
-
5
Thought vs sensation distinction
10 min
6
Returning practice (focus on gentle return)
10 min
7
Open awareness
10 min
Week 4: Integration (10-15 minutes/day)
Day
Focus
Duration
1
Breath + body + thought integration
12 min
2
Loving-kindness introduction
12 min
3
Full sitting practice
15 min
4
Rest day - mindful activity
-
5
Full sitting practice
15 min
6
Guided body scan
15 min
7
Open awareness meditation
15 min
Intermediate Program: Weeks 5-12 (Deepening)
Increase to 15-20 minutes daily
Introduce loving-kindness, insight, and walking meditation
Begin exploring specific traditions
Add a second short session (3-5 min) during the day
Advanced Program: Weeks 13+ (Mastery)
20-45 minutes daily
Silent unguided sits
Extended retreats (half-day, full-day)
Deep dive into chosen tradition
Teaching and sharing practice with others
Guided Meditation Scripts
Script 1: Basic Breath Awareness (10 minutes)
BREATH AWARENESS MEDITATION
=============================
[Read slowly, pausing at each "..." for 3-5 seconds]
Find a comfortable seated position...
You can sit in a chair with feet flat on the floor,
or on a cushion on the ground...
Let your hands rest gently on your thighs or in your lap...
Gently close your eyes, or soften your gaze downward...
Take three deep breaths to arrive...
Inhale slowly... exhale fully...
Inhale... exhale...
One more... inhale... and let it all go...
Now let your breathing return to its natural rhythm...
There's no need to control it...
Simply notice the breath as it is...
Bring your attention to where you feel the breath most clearly...
Perhaps at the nostrils... the rise and fall of the chest...
or the expansion of the belly...
Rest your attention there...
[Pause 30 seconds]
When you notice your mind has wandered - and it will -
that's completely normal and expected...
Simply notice where the mind went...
and gently guide your attention back to the breath...
No judgment. Just a gentle return...
[Pause 60 seconds]
Each time you notice the mind wandering and bring it back,
that IS the practice... That moment of noticing is mindfulness...
Continue resting with the breath...
[Pause 2 minutes]
If you find yourself getting frustrated or restless,
that's okay... Notice that feeling too...
Then return to the breath...
[Pause 2 minutes]
Begin to widen your awareness now...
Notice sounds around you...
Feel the contact of your body with the chair or cushion...
Sense the space around you...
When you're ready, gently open your eyes...
Take a moment before moving on with your day...
[End]
LOVING-KINDNESS MEDITATION
============================
Settle into a comfortable position...
Close your eyes and take a few deep breaths...
Begin by bringing to mind someone you love unconditionally...
A person or pet who brings a natural smile to your face...
Picture them clearly...
Silently offer them these wishes:
"May you be happy..."
"May you be healthy..."
"May you be safe..."
"May you live with ease..."
[Repeat 2-3 times, pausing between each]
Feel the warmth of these wishes in your heart...
[Pause 30 seconds]
Now, gently turn these wishes toward yourself...
This can be the hardest part... Be patient...
Place a hand on your heart if that helps...
"May I be happy..."
"May I be healthy..."
"May I be safe..."
"May I live with ease..."
[Repeat 2-3 times]
[Pause 30 seconds]
Now bring to mind a neutral person...
Someone you see regularly but don't know well...
A neighbor, a cashier, someone on your commute...
Offer them the same wishes:
"May you be happy..."
"May you be healthy..."
"May you be safe..."
"May you live with ease..."
[Pause 30 seconds]
If you're willing, bring to mind someone you find difficult...
Start with someone mildly difficult, not your greatest challenge...
Recognizing that they too want to be happy...
"May you be happy..."
"May you be healthy..."
"May you be safe..."
"May you live with ease..."
[Pause 30 seconds]
Finally, expand these wishes outward to all beings...
All people in your city... your country... the world...
All living beings everywhere...
"May all beings be happy..."
"May all beings be healthy..."
"May all beings be safe..."
"May all beings live with ease..."
[Pause 60 seconds]
Rest in this feeling of expansive care...
Gently bring your attention back to your breath...
Notice how you feel...
When ready, slowly open your eyes...
[End]
Script 3: Body Scan (20 minutes)
BODY SCAN MEDITATION
=====================
Lie down on your back or sit comfortably...
Close your eyes...
Take three deep, slow breaths...
We'll move attention through the body from feet to head...
The goal is not relaxation (though that may happen)...
The goal is awareness - noticing whatever is present...
Bring attention to your LEFT FOOT...
Notice the toes... the sole... the heel...
Any warmth, coolness, tingling, numbness, or nothing at all...
All observations are valid...
[Pause 30 seconds]
Move to your LEFT LOWER LEG...
The shin... the calf... the knee...
[Pause 20 seconds]
LEFT UPPER LEG...
The thigh... the hip joint...
[Pause 20 seconds]
Now your RIGHT FOOT...
Toes... sole... heel...
[Pause 30 seconds]
RIGHT LOWER LEG... RIGHT UPPER LEG...
[Pause 30 seconds]
PELVIS AND LOWER BACK...
[Pause 20 seconds]
ABDOMEN... notice it rising and falling with the breath...
[Pause 20 seconds]
CHEST... feel the heartbeat if you can...
[Pause 20 seconds]
BOTH HANDS... fingers, palms, backs of hands...
[Pause 20 seconds]
ARMS... forearms, elbows, upper arms...
[Pause 20 seconds]
SHOULDERS... a common place to hold tension...
Let them soften...
[Pause 20 seconds]
NECK AND THROAT...
[Pause 20 seconds]
FACE... jaw (let it drop slightly)... cheeks... eyes...
forehead... the top of the head...
[Pause 20 seconds]
Now sense your ENTIRE BODY as one whole...
Breathing as one organism...
Resting in full-body awareness...
[Pause 2 minutes]
Gently begin to wiggle fingers and toes...
Take a deeper breath...
When ready, open your eyes slowly...
[End]
Breathwork Techniques
Box Breathing (4-4-4-4)
How: Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec
Duration: 4-10 minutes
Best for: Focus, calm, pre-performance
Level: All levels
4-7-8 Breathing
How: Inhale 4 sec, hold 7 sec, exhale 8 sec
Duration: 4-8 cycles
Best for: Sleep, deep relaxation, anxiety
Level: All levels
Alternate Nostril Breathing (Nadi Shodhana)
How: Close right nostril, inhale left (4 sec). Close both, hold (4 sec). Close left, exhale right (4 sec). Inhale right (4 sec). Hold (4 sec). Exhale left (4 sec). That is one cycle.
Duration: 5-10 cycles
Best for: Balance, calm, focus
Level: Intermediate
Cyclic Hyperventilation Breathing
Overview: This category of breathwork involves a series of deep, rhythmic breaths followed by breath retention. The Wim Hof Method(R), developed by Wim Hof, is the most well-known version of this technique. For the complete official protocol, safety guidelines, and instructor-led training, visit wimhofmethod.com.
General pattern: Multiple rounds of vigorous breathing (full inhale, relaxed exhale) followed by an exhale-hold retention, then a recovery breath with brief hold. Typically repeated for 3 rounds.
Duration: 10-15 minutes
Best for: Energy, alertness, stress resilience
Level: Intermediate to advanced
Caution: Do NOT practice in water, while driving, or standing. May cause tingling or lightheadedness. Not for those who are pregnant or have epilepsy, cardiac issues, or uncontrolled blood pressure. Consult a doctor before beginning any intense breathwork practice.
Coherence Breathing
How: Inhale 5-6 sec, exhale 5-6 sec (no pause)
Duration: 5-20 minutes
Best for: Heart rate variability, nervous system balance
Level: All levels
Meditation Traditions Overview
Vipassana (Insight Meditation)
Origin: Theravada Buddhism
Core practice: Observing sensations with equanimity
Key principle: Anicca (impermanence) - all sensations arise and pass
Technique: Systematic body scanning, noting sensations without reacting