Welcome to this guided meditation practice to cultivate Mudita.
You will generate your own joy by appreciating the good fortune of others.
Let us arrive in a comfortable position.
Gently close your eyes and allow yourself to be fully present.
Let's begin by taking a deep breath in through your nose,
Feeling your belly expand,
And then exhaling slowly through the mouth,
Releasing any tension or stress.
Take a few more deep breaths at your own pace,
Allowing your breath to anchor you to the present moment.
Tune into the music and imagine how happy the songwriter would have been when they completed writing it,
Celebrating many hours of writing,
How happy they must have been when it was published.
I'd like you to bring to mind a happy scene with neutral people you do not know.
It may be kids playing in the playground.
Let your heart be infused with their joy.
Notice what this feeling does to your body.
Let this feeling of joy grow as if it is a warm light glowing from the center of your heart.
Sit with it.
Now I invite you to bring to mind a person in your life who you genuinely care about,
A close friend or family member.
Consider them in your mind's eye,
Imagining their presence beside you.
Visualize their face,
Their smile,
And their unique qualities that bring you joy.
As you hold this image in your mind,
Allow yourself to feel a sense of appreciation and happiness for their well-being and success.
Reflect on their achievements,
Big or small,
And celebrate their joys and victories.
Bask in the warmth and glow of their happiness,
Allowing it to uplift your own spirit.
Let your heart be infused with their joy.
Again,
Take notice of what this feeling does to your body.
Let this feeling of joy grow as if it was a warm light glowing from the center of your heart.
Sit with it.
Now,
Expand your awareness and extend this feeling of joy to other people in your life,
Your loved ones,
Friends,
Colleagues,
And even acquaintances.
Imagine them one by one,
And in your mind's eye,
See them thriving,
Experience happiness,
And finding fulfillment.
As you visualize each person's happiness,
Look at how your own joy arises.
Allow that light to keep glowing.
We will now bask in the glow of that light for a few moments.
As we conclude this meditation,
Take a deep breath in,
And as you exhale,
Gently open your eyes.
Carry this feeling of mudita with you throughout your day,
Allowing it to brighten your interactions and inspire acts of kindness and celebration.
Thank you for practicing mudita meditation with me today.
From my heart to yours.
