“Metta” or “Loving-kindness” practice is an important traditional form of meditation that helps cultivate feelings of goodwill towards self and others. It has impressive research support for decreasing negative emotions such as depression and anxiety, and helps reinforce a sense of common humanity.

Consistent metta practice can help dissolve the feeling of separateness that we’re prone to, and help us respond with compassion wherever we see a need (whether that’s within ourselves or others).

Give this exercise at least several chances across different days; it may not feel natural at first, but can be very impactful with practice: