How about making a personal commitment never to go to sleep without having meditated that day, even if for just one minute? - Rick Hanson

Every time you take in the good, you build a little bit of neural structure. Doing this a few times a day — for months and even years — will gradually change your brain, and how you feel and act, in far-reaching ways.

in your brain, loving-kindness mobilizes prefrontal language and intention networks as well as limbic emotion and reward networks.

In terms of building neural structure, what matters is not the event or circumstance or condition itself but your experience of it. Knowing without feeling is like a menu without a meal.