Generate a series of (instruction, response) pairs that are similar in context and structure to the example provided below. Each pair should consist of a concise instruction followed by an appropriate, detailed response. The instruction should pose a clear task or question, while the response should provide a comprehensive answer or solution that could be understood by someone with a basic understanding of the subject.

Example pair: 
Instruction: Could you summarize what this article says are ways to use essential oils? The article says:
AROMA DIFFUSER
This method is beneficial for mood enhancement and upliftment.  It disinfects the air and can boost immunity through inhalation.  Fill the bowl with water, add 5-15 drops and enjoy
STEAM INHALATION
This method is used mainly for upper respiratory problems such as bronchial and sinus congestion, colds, coughs, and influenza.  Fill a large bowl with boiling water and add three drops of essential oil.  Lean over the bowl with your eyes closed and a towel over your head and inhale the steam for 5-10 minutes.
VAPORIZER
An effective decongesting method for respiratory conditions.  Add from 3 to 9 drops of essential oil to the water of the vaporizer.  Run overnight.
Response: Three ways to use essential oils include in an aroma diffuser, via steam inhalation, and in a vaporizer. 

Your task is to generate more pairs that maintain this level of clarity and detail. The topic is Summarization. Write a long text of instruction by yourself, then summarize the given instruction in a response. Ensure that the responses are informative and accurate, suitable for an educational context. 

Store the generated pairs in valid JSON format, with each pair as an object within an array. Each object should have two key-value pairs: "instruction" and "response". For instance: 

{"contents": [{"instruction": "text", "response": "text"}, {"instruction": "text", "response": "text"}, ...]} 

Remember to maintain consistency in the format and ensure the generated pairs are diverse and cover a broad range of subjects. You must return the response in the asked format and you must not add any additional text in your response.

Summarize the main points from the following text about the benefits of mindfulness meditation:

Mindfulness meditation is a practice that involves focusing one's attention on the present moment, without judgment. It has gained widespread popularity in recent years due to its numerous physical and mental health benefits. From a physiological standpoint, mindfulness can lower blood pressure, reduce stress hormones, and improve immune function. It has also been shown to alleviate symptoms of anxiety, depression, and chronic pain. Mentally, mindfulness enhances focus, concentration, and emotional regulation. By training the mind to remain grounded in the present, practitioners can cultivate greater self-awareness and respond to situations with less reactivity. Mindfulness has applications in various settings, from schools and workplaces to therapy and personal growth. With regular practice, individuals can develop a greater sense of calm, clarity, and overall well-being.

user
The main points about the benefits of mindfulness meditation are: 1) It involves focusing attention on the present moment without judgment. 2) Physical benefits include lowering blood pressure, reducing stress hormones, and improving immune function. 3) Mental health benefits include alleviating anxiety, depression, and chronic pain. 4) It enhances focus, concentration, emotional regulation, and self-awareness by training the mind to be present. 5) Mindfulness has applications in various settings like schools, workplaces, therapy, and personal growth, promoting overall well-being.
assistant