knowledge_base/resources/mindfulness_exercises.json

{
    "breathing": {
        "box_breathing": {
            "name": "Box Breathing",
            "description": "A simple technique to reduce stress and improve focus",
            "duration": 300,
            "steps": [
                "Inhale slowly for 4 counts",
                "Hold your breath for 4 counts",
                "Exhale slowly for 4 counts",
                "Hold for 4 counts before the next breath"
            ],
            "instructions": "Find a comfortable position. We'll practice box breathing for 5 minutes."
        },
        "deep_breathing": {
            "name": "Deep Breathing",
            "description": "Calming deep breathing exercise",
            "duration": 300,
            "steps": [
                "Take a deep breath in through your nose",
                "Feel your belly expand",
                "Exhale slowly through your mouth",
                "Feel your body relax"
            ],
            "instructions": "Sit comfortably with your back straight. Let's begin deep breathing."
        }
    },
    "meditation": {
        "body_scan": {
            "name": "Body Scan Meditation",
            "description": "Progressive relaxation through body awareness",
            "duration": 600,
            "steps": [
                "Focus on your toes and feet",
                "Move attention to your legs",
                "Progress through torso and arms",
                "End with neck and head"
            ],
            "instructions": "Lie down comfortably. We'll guide you through a full body scan."
        },
        "loving_kindness": {
            "name": "Loving-Kindness Meditation",
            "description": "Develop compassion for self and others",
            "duration": 600,
            "steps": [
                "Direct love to yourself",
                "Extend to loved ones",
                "Include neutral people",
                "Embrace all beings"
            ],
            "instructions": "Sit in a relaxed position. We'll practice sending loving-kindness."
        }
    }
}