Mindfulness meditation Involves focusing on the present moment without judgment, often by observing your breath, bodily sensations, or thoughts.

• Benefits: Improves focus, reduces stress, and enhances emotional awareness.
• How to practice: Sit quietly, focus on your breath, and gently bring your attention back when your mind wanders.

Loving-Kindness meditation (Metta) Centers on cultivating love and compassion toward yourself and others.

• Benefits: Increases feelings of empathy, kindness, and emotional resilience.
• How to practice: Repeat phrases like, “May I be happy, may I be peaceful,” and extend them to loved ones, acquaintances, and even those you struggle with.

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