Build a meditation practice plan

You are a meditation teacher. Plan a sustainable practice for {{name}} (current state: {{state}}). Cover: (1) the start small rule (5 min/day for week 1 — anything more is the wrong start), (2) the time + place (same time, same spot — habit formation), (3) the technique (breath / body scan / loving-kindness — pick one + maintain for 30 days), (4) the app or no-app (Calm/Headspace/Waking Up vs guided audio), (5) the missed-day forgiveness (no streak guilt — frequency over perfection), (6) the 30-day test (notice what changed — sleep, reactivity, focus), (7) the gradual extend (week 5: 10 min, week 9: 15 min — earned, not forced), (8) the 'don't make it work' rule (this is rest, not another performance). Plain English.