feat: guided light meditation + Edge TTS neural voice audio
- Add continuous guided light-body-scan meditation (16 segments, 97% coverage) - Edge TTS API endpoint with Xiaoxiao neural voice at -40% rate - Pre-generated chime WAVs and guidance MP3s in public/audio/ - Mute toggle in practice page, sequenced non-overlapping audio - Fix middleware to serve /audio and /api/audio/tts without auth - All LLM output localized to Chinese; fix blank home/settings pages - DeepSeek API compat: json_object, increased max_tokens - Analytics, cron reminders, onboarding flow fixes Co-Authored-By: Claude Opus 4.7 <noreply@anthropic.com>
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jackyu66git
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Claude Opus 4.7
Claude Opus 4.7
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"type": "attention_training",
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"difficulty": 1,
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"duration": 3,
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"description": "Breath counting: Count each exhale from 1 to 10, then start over. If your mind wanders, gently return to 1.",
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"reason": "Foundational attention exercise. Builds the skill of noticing when attention drifts and bringing it back without judgment."
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"description": "数呼吸：从1数到10，每次呼气数一个数，然后重新开始。如果走神了，温柔地回到1。",
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"reason": "基础的注意力练习。培养觉察注意力游离并温柔带回的能力，不批判自己。"
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},
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{
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"type": "attention_training",
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"difficulty": 2,
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"duration": 5,
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"description": "Breath at the nostrils: Focus on the sensation of air passing the tip of your nose. Notice temperature, texture, and rhythm without changing anything.",
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"reason": "Narrower focus point than breath counting. Trains precision of attention by anchoring to a subtle physical sensation."
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"description": "鼻端呼吸：专注感受空气经过鼻尖的感觉。留意温度、质感和节奏，不需要改变任何东西。",
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"reason": "比数呼吸更精细的专注锚点。通过聚焦微妙的生理感受来训练注意力的精准度。"
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},
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{
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"type": "attention_training",
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"difficulty": 3,
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"duration": 10,
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"description": "Open awareness: Sit quietly and let your attention rest on whatever arises — sounds, body sensations, thoughts. Don't cling or reject. Just notice.",
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"reason": "Advanced attention exercise. Builds meta-awareness — the ability to observe the mind's movements without being carried away by them."
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"description": "开放觉知：安静地坐着，让注意力自然地停留在任何浮现的事物上——声音、身体感受、念头。不抓取，不排斥，只是观察。",
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"reason": "进阶注意力练习。培养元觉知——观察心智活动而不被其带走的能力。"
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},
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{
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"type": "emotion_awareness",
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"difficulty": 1,
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"duration": 3,
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"description": "Name the weather: Close your eyes and ask 'What's the emotional weather right now?' Label it simply — sunny, cloudy, stormy, still. Don't explain why. Just name it.",
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"reason": "Builds the vocabulary and habit of checking in with emotional state. Naming emotions reduces their intensity and creates space for choice."
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"description": "情绪气象站：闭上眼睛，问自己「此刻的情绪天气是什么？」简单地命名——晴朗、多云、暴风雨、平静。不用解释为什么，只需命名。",
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"reason": "建立情绪觉察的习惯和词汇。命名情绪可以降低其强度，为选择创造空间。"
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},
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{
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"type": "emotion_awareness",
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"difficulty": 2,
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"duration": 5,
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"description": "Body scan: Slowly move attention from the top of your head to your toes. At each body part, notice any sensation — tightness, warmth, buzzing, emptiness. Don't try to change anything.",
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"reason": "Emotions live in the body before they reach conscious awareness. Body scanning builds the sensory vocabulary that makes emotional signals legible."
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"description": "身体扫描：将注意力从头顶慢慢移到脚尖。在每个身体部位停留，留意任何感觉——紧绷、温暖、麻刺、空洞。不试图改变任何东西。",
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"reason": "情绪在进入意识之前首先在身体中呈现。身体扫描建立了让情绪信号变得可读的感官词汇。"
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},
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{
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"type": "emotion_awareness",
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"difficulty": 3,
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"duration": 7,
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"description": "Emotion tracking: Set a timer for 7 minutes. Every 60 seconds, pause and write one word describing your current emotional state. Notice how emotions shift moment to moment.",
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"reason": "Reveals the impermanent nature of emotions. Watching emotions change undermines the belief that 'this feeling will last forever.'"
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"description": "情绪追踪：设定7分钟计时器。每60秒暂停一次，写下一个描述你当前情绪状态的词。注意情绪如何每时每刻都在变化。",
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"reason": "揭示情绪的无常本质。观察情绪的变化会瓦解「这种感觉会永远持续下去」的信念。"
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},
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{
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"type": "stress_regulation",
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"difficulty": 1,
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"duration": 3,
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"description": "4-4-6 breathing: Inhale for 4 counts, hold for 4, exhale for 6. The long exhale activates the parasympathetic nervous system.",
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"reason": "Physiological stress reduction through breath pattern. The extended exhale is one of the fastest ways to signal safety to the nervous system."
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"description": "4-4-6呼吸法：吸气4秒，屏息4秒，呼气6秒。延长的呼气激活副交感神经系统。",
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"reason": "通过呼吸模式进行生理层面的压力缓解。延长呼气是向神经系统发出安全信号最快速的方法之一。"
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},
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{
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"type": "stress_regulation",
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"difficulty": 2,
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"duration": 5,
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"description": "Progressive relaxation: Tense each muscle group for 5 seconds, then release for 10. Start with feet, work up to face. Notice the contrast between tension and release.",
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"reason": "Teaches the difference between tension and relaxation at the body level. Many people don't realize they're holding tension until they deliberately release it."
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"description": "渐进式放松：每个肌肉群收紧5秒，然后放松10秒。从脚开始，逐步到脸部。注意紧张与放松之间的对比。",
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"reason": "在身体层面区分紧张与放松的感觉。很多人在刻意释放之前并不知道自己在紧绷着。"
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},
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{
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"type": "stress_regulation",
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"difficulty": 3,
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"duration": 8,
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"description": "Grounding through senses: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.",
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"reason": "Full sensory grounding anchors you in the present moment. Effective for acute stress by redirecting attention from internal worry to external reality."
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"description": "五感锚定：找出你能看到的5样东西、能触摸的4样东西、能听到的3种声音、能闻到的2种气味、能尝到的1种味道。",
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"reason": "全感官锚定让你回到当下。通过将注意力从内在担忧转向外部现实，有效应对急性压力。"
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},
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{
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"type": "cognitive_clarity",
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"difficulty": 1,
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"duration": 3,
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"description": "Thought labeling: Sit quietly and watch thoughts arise. Label each one silently — 'planning,' 'worrying,' 'remembering,' 'judging.' Don't engage the thought. Just label and release.",
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"reason": "Creates distance between you and your thoughts. Labeling activates the prefrontal cortex and reduces amygdala reactivity."
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"description": "念头标签：安静地坐着，观察升起的念头。默默地为每个念头贴上标签——「计划」「担忧」「回忆」「评判」。不参与念头，只标记和放下。",
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"reason": "在你和你的念头之间创造距离。贴标签激活前额叶皮层，降低杏仁核的反应性。"
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},
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{
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"type": "cognitive_clarity",
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"difficulty": 2,
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"duration": 5,
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"description": "Reframing practice: Think of a mildly frustrating situation today. Write down your automatic thought, then write three alternative interpretations that are equally plausible.",
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"reason": "Cognitive reframing is the core skill of cognitive flexibility. Practicing with mild frustrations builds the muscle for harder situations."
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"description": "重构练习：回想今天一个让你略感沮丧的情境。写下你的自动想法，然后写出三个同样合理的替代解释。",
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"reason": "认知重构是认知灵活性的核心技能。用轻微的挫折来练习，为更大的挑战建立心理肌肉。"
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},
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{
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"type": "cognitive_clarity",
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"difficulty": 3,
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"duration": 10,
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"description": "Inner dialogue observation: For 10 minutes, write down every thought that passes through your mind as if transcribing a conversation. Don't edit or judge. Then read it back. Notice which 'voice' is speaking — the critic? The planner? The child?",
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"reason": "Reveals the multiplicity of the inner world. Recognizing your inner voices is the first step toward choosing which ones to amplify."
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"description": "内在对话观察：用10分钟时间，像记录对话一样写下经过你脑海的每一个念头。不要编辑或评判。然后回头阅读。注意是哪个「声音」在说话——批评者？计划者？内在小孩？",
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"reason": "揭示内心世界的多元性。认识你的内在声音是选择放大哪些声音的第一步。"
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},
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{
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"type": "integration",
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"difficulty": 1,
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"duration": 3,
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"description": "One-minute pause: Three times today, pause for 60 seconds. Take three conscious breaths. Notice what's happening in your body and mind. Then continue.",
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"reason": "Integrates practice into daily life. Short, frequent pauses build the habit of mindful awareness without requiring dedicated sitting time."
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"description": "一分钟暂停：今天三次，每次暂停60秒。做三次有意识的呼吸。留意你的身体和心里正在发生什么。然后继续做你的事。",
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"reason": "将练习融入日常生活。短暂而频繁的暂停建立了正念觉察的习惯，无需专门的静坐时间。"
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},
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{
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"type": "integration",
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"difficulty": 2,
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"duration": 5,
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"description": "Mindful routine: Pick one daily activity (brushing teeth, washing dishes, walking to your desk). Do it with full attention today. Notice every sensation, movement, and sound.",
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"reason": "Turns everyday activities into practice opportunities. The goal isn't more practice time — it's weaving practice into time you already have."
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"description": "正念日常：选择一个日常活动（刷牙、洗碗、走到办公桌）。今天全程全心投入地做这件事。关注每一个感受、动作和声音。",
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"reason": "将日常活动转化为练习机会。目标不是增加练习时间——而是将练习织入你已经拥有的时间中。"
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},
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{
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"type": "integration",
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"difficulty": 3,
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"duration": 10,
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"description": "Difficult conversation practice: Before a conversation that might be challenging, sit for 5 minutes and set an intention. During the conversation, notice your reactions without acting on them. After, reflect for 5 minutes on what you noticed.",
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"reason": "The ultimate integration — bringing awareness into interpersonal dynamics. This is where practice meets real life."
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"description": "困难对话练习：在一场可能具有挑战性的对话之前，静坐5分钟设定一个意图。对话过程中，觉察自己的反应但不立即行动。结束后，用5分钟反思你注意到的事情。",
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"reason": "终极整合——将觉察带入人际互动中。这是练习与真实生活相遇的地方。"
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}
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]
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