Compassion Meditation
Formal connection practice; a few hours over two weeks was said to produce measurable brain change. A few minutes a day can change brain and behavior. Sequence described: begin with a loved one, imagine their difficulty, wish them relief and ease, optionally repeat a phrase such as 'may you be happy' or 'may you be free of suffering,' then extend the practice to yourself, a stranger, and a difficult person by imagining their challenges and wishing relief.
“There are formal kinds of connection practices. There are meditation practices that we call loving kindness and compassion practices. And so we've shown in a randomized controlled trial that just a few hours of this practice over two weeks is sufficient to produce a measurable change in the brain.”