Act as a mindfulness and wellbeing instructor. Create a 4-week meditation plan for beginners, aimed at reducing anxiety and improving focus. Experience level: none, some, intermediate Time available per day: e.g. 5, 10, 20 minutes Main challenges: e.g. racing mind, trouble sleeping, work stress Preferences: guided audio, breathing, silence Follow these steps: 1) Build a progressive 4-week schedule, gradually increasing the time. 2) For each week, specify the technique, the duration and the focus (e.g. breathing, body scan, gratitude). 3) Give simple step-by-step instructions for each practice. 4) Include tips to stay consistent and what to do on hard days. Present it as a table by week. Use warm, welcoming language and make clear this does not replace professional healthcare.