The two practice sessions that i have determined to be most beneficial would be loving kindness and visualization. I like loving kindness because it teaches you to love others as well as yourself and most challenging your enemies. I think that everyone needs to practice this because if we all do and actually apply it into our live you never know, people may have more respect for each other and there may not be so much war. (Just a thought). Visualization is another great practice becasue it keeps us focused on the goals that we have or see for ourselves. I believe that if we can really see things for ourselves it will just come naturally. I actually think that all the practices are essential but we had to choose two. I plan on practicing the practices maybe like five minutes each daily. Hopefully i can increase it as i go along.