Formal (sitting) meditation could be:
– homage to the Buddha (namaskaraya), recite the 3 Refuges (tisarana) and the Panca Sila
– bojjanga meditation (contemplation about a Dhamma concept and the tilakkhana with reference to real life situations)
– adinava meditation to reduce lobha/raga (see the disadvantages of acting with dasa akusala and indulging in sense pleasures)
– metta meditation to reduce dosa/patigha
– ask all beings for forgiveness and forgive all debts other beings have with you. Think about the akusala sankhara you have done in sansara with understanding of the 3 akusala root causes (lobha, dosa, moha).
One cannot do all above mentioned points in one session. I normally do the homage to the Buddha and recite the tisarana, then I continue with bojjanga and metta bhavana.
When one really grasps the tilakkhana and the bigger picture which the Buddha gave, then the last point (asking for forgiveness and forgiving all debts other beings have with you) becomes very powerful. One can see the total futility of akusala deeds and one’s panna grows. Also one can “feel” the connection to all beings via the mind plane.
When not in formal meditation always do anapana and satipattana throughout the day.