Mudita Empathetic Joy Meditation For Beginners

Part of the Brahma Vihāra Series: Meditations for Healing, Joy, and Inner Balance

This 11-minute and 11-second guided meditation introduces Mudita, the quality of sympathetic joy. In this practice, we learn to delight in the happiness and success of others, dissolving envy and opening the heart to shared joy. The Buddha praised Mudita as a boundless state of mind, vast and immeasurable, capable of pervading the entire world.

Transcript

The Buddha said,

One who rejoices in the merit of others,

Shares in that merit too.

Let these words guide us as we practice mudita,

Rejoicing in the happiness of others as though it were our own.

Welcome.

Let's begin by sitting comfortably,

Closing your eyes.

Rest your hands gently and take a deep breath in and out.

Bring to mind a moment when you felt genuine happiness.

Notice how joy feels in your body.

Now silently say,

May I delight in my own goodness.

May joy continue to grow in me.

May I delight in my own goodness.

May joy continue to grow in me.

May I delight in my own goodness.

May joy continue to grow in me.

Now bring to your attention someone you care about deeply,

Your best friend or favorite person.

Imagine them smiling.

Picture them happy.

See them peaceful and radiant.

Now say to yourself,

May their happiness continue.

May their blessings never fade.

May I rejoice in their joy.

May their happiness continue.

May their blessings never fade.

May I rejoice in their joy.

May their happiness continue.

May their blessings never fade.

May I rejoice in their joy.

Now rest with this image,

Letting their happiness fill your own heart.

Now bring to your attention someone neutral,

Perhaps a neighbor or stranger.

See them enjoying peace and success.

Now say to yourself,

May their happiness grow.

May joy blossom in their life.

May their happiness grow.

May joy blossom in their life.

May their happiness grow.

May joy blossom in their life.

Now bring to mind someone you've struggled with,

A difficult person.

Recognize that they too long for happiness.

Say to yourself,

May they discover joy.

May their heart know peace.

May they discover joy.

May their heart know peace.

May they discover joy.

May their heart know peace.

Let your heart open wide.

Visualize the world bathed in golden light,

Every being smiling and free.

Say to yourself,

May all beings be joyful.

May joy spread without end.

May all beings be joyful.

May joy spread without end.

May all beings be joyful.

May joy spread without end.

Rest in this vast joy.

Feel its warmth within you.

Take a final deep breath.

And when you are ready,

Gently open your eyes.