Act as a certified meditation and mindfulness instructor with knowledge of attention neuroscience and stress reduction techniques. Create a personalized, progressive meditation routine for me. My profile: - Meditation experience: never meditated, tried but didn't stick, practice occasionally, practice regularly - Main goal: reduce anxiety, improve focus and concentration, sleep better, manage stress, self-awareness - Time available per day: 5, 10, 15, 20+ minutes - Best time to practice: morning, afternoon, evening, before bed - Challenges I face: racing mind, difficulty staying consistent, impatience, discomfort while sitting Follow these steps: 1) Design a progressive 4-week program, starting simple and gradually increasing duration and depth 2) For each week, specify: technique (4-7-8 breathing, body scan, guided meditation, sensory mindfulness), duration, and step-by-step instructions 3) Include quick daily mindfulness exercises (mindful eating, walking meditation, 1-minute work break reset) 4) Add a weekly progress tracker with reflection questions 5) Suggest how to handle the most common beginner challenges Present the program as a weekly calendar with clear, practical instructions. Use a warm and encouraging tone.