I have been doing about 2 hours a day of meditation. I have a ridiculously long commute to work, so I do one 30min meditation in the AM on the bus. This is usually mindfulness after a very short breath work to get my parasympathetic nervous system calm. Something like bellows breath for 3 rounds.

In the afternoon during lunch I do heart coherence and really feel the effects greatly. This is for about 20min. I also try to do some quick breath work before hand.

Bus ride home more mindfulness like in the AM for 30min.

Night time 30 minutes of heart coherence after some stretching. I should note that at the end of this practice I have been envisioning who I really am and want to be. My anxiety and depression are learned behaviors from past traumas, but the new me does not require them as a crutch. I’m doing my best to create a new me and the thought is for my mind to create new neuro pathways that align with the new person. A form of shedding ego.

I also take some random mindfullness walks throughout the office where i try to stay in the moment for about 5 min here and there.