Loving-kindness meditation practice
There are a number of meditation techniques. I have found that different approaches have felt right to me at various times. I am currently interested in working more with a metta, or loving-kindness, practice. This method is said to provide a number of benefits, from increasing compassion to reducing migraines.
Metta practice is often done in three parts. First, bring loving-kindness to yourself. Then, direct it to someone you know. Finally, send it to everyone (all sentient beings). One variation includes thinking of you, a benefactor in your life, and then a difficult person in your life. There is no expectation of receiving anything in return.
Today, I used the phrase “May all travelers reach their destinations safely” since it is one of the busiest travel days of the year.
Otherwise, I would meditate on one or more phrases that focus on well-being. For example, “May I (you, all) be at ease and happy.”
Even a few minutes of meditation practice can be beneficial. You may start with just a minute or two, eventually working up to perhaps 15-20 minutes.
Resources:
Instructions from the Metta Institute