2) Mantra or other forms of concentration meditation.
This is the deadlift of meditation practices. Less about healing or liberating, more about building strength and potency in your attentional skills (that is necessary for the other work to progress well).
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This can be as simple as just saying a word out loud on repeat, or internally, or paying as exclusive attention to your breath as possible.
Most athletes, musicians etc. are already cultivating some version of this in their craft. It's part of how they get flow states etc.
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3) Paying attention to every sensory input in consciousness (including thoughts and stuff) at once.
Done in sitting meditation first, eventually can be done anywhere so long as you maintain it.
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So you try to be simultaneously aware of everything from body itches through sounds of traffic, smells, random thoughts, etc.
All this without getting stuck contemplating one thing in particular. As open awareness as possible of as many things as you can consciously detect.
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That's not the only stuff I've ever done, but it's what's gotten me the most mileage and the best handle on the whole depersonalisation thing.
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*gestures feebly*
There are how many thousands of powerful scumbags out there?
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