To help you design a daily practice you can follow this guide.
A formal training session:
Motivation. Start by defining our intention to train our mind.
Divide your session into 3 parts:
1 practice for emotional balance: Compassion, Loving Kindness, Empathy or Equanimity.
1 practice for concentration
1 application of mindfulness
Resting the mind.
Dedication or aspiration
In daily life:
1 ethical practice. Volunteering, generosity, patience, etc.
4 immeasurables (Compassion, Loving Kindness, Empathy and Equanimity), choose the right one and direct it towards every person with whom you interact.
1 Application of mindfulness as we work and do our daily activities.
In the evening do another formal session and a recollection of your actions during the day.
Close with a positive aspiration for the next day.
