Mudita Appreciative Joy

Mudita is a Buddhist practice which in English, translates to mean "Appreciative Joy." Too often we only notice the moments in life that don't turn out the way we would have liked. But there is joy all around you. Mudita trains the mind to recognize the many experiences in our daily life which are joyful. We can also encourage ourselves to experience joyfully, the happiness of others.

Transcript

Hi,

And welcome to your Daily Insight Moment.

My name is Karen.

I'm a teacher on Insight Timer.

Today's insight is based on a Buddhist practice known as Mudita,

Which translates in English to mean appreciative joy.

Mudita is a practice which makes the noticing,

The acknowledgement of happiness a notable moment,

Something to be aware of and to enjoy.

If you'd like to join me in this practice,

Take a moment to find a place that's maybe a bit removed from the hustle and bustle of the house or your office.

Find a chair that's comfortable.

If seated,

Place your feet on the ground without crossing your legs.

And if you're comfortable,

Close your eyes.

If that just doesn't feel right to you,

Leave the eyes half open with a softened focus and downward gaze.

Let's begin by just presencing in,

Inviting your mind into this space,

Acknowledging any thoughts that might be there,

Inviting your heart space,

Acknowledging any emotions present,

Inviting your body,

Acknowledging any sensations in the body,

Seeing these three pieces of you,

Not as adversaries,

Not as something to change,

But instead seeing it as simply things that are present in this moment.

Even in our life,

We become disillusioned and we fail to recognize there are moments of happiness,

Contentment,

And joy.

We focus solely on those moments that don't land well for us.

We question our value and worth.

We wonder if we're enough.

We wonder if this is what happiness is.

Training the mind to recognize moments of happiness,

Allowing the mind to rejoice in happiness,

Not just of your own,

But of others' happiness as well,

Will make you feel more available to joy and it will extend the benefits of happiness,

Mind,

Body,

And spirit.

It will notice happiness.

And when the mind notices happiness,

You'll realize how many wonderful moments are actually packed into your day.

When we treat happiness as an important part of our life,

We change our perspective.

Take a moment here just to breathe in deeply.

As you breathe in,

Acknowledge your appreciation for the life offered in this breath.

Breathing out,

Let go of any tension that you might feel in the mind or body.

Take a moment here just to breathe in deeply.

Breathing in,

Acknowledge your appreciation for the life offered in each inhalation.

As you exhale,

Let go any tension in the body or mind.

Let's do this two more times.

Breathe in deeply.

Allow your belly to rise.

Offer gratitude for the life in each inhalation.

Breathing out,

The belly falls.

Let go of any tension present.

Breathing in,

Appreciation for life offered in each in-breath.

Breathing out,

Letting go any tension in the mind or body.

Now,

If you can recall,

Look back into your recent experiences.

See if you can recall one experience where you were in a state of happiness.

Bring to mind a time which you recently experienced that you noticed you were happy.

We often fail to notice happiness because we're looking for something big and bold,

A grand gesture,

But it may be something small.

It may be as simple as waking up in the morning and smelling a beautifully fresh brewed pot of coffee,

Letting the wonderful aroma draw you into the kitchen,

Wrapping your hands around the mug,

Letting the warmth of the coffee fill your body.

When you feel that you have something in mind,

Allow yourself to move back into that experience.

Allow yourself to feel that experience.

So use as many details to remind yourself of what was going on.

Notice whether you were inside or outside,

Perhaps who was in your company,

Or maybe you were alone.

What time of day or night was it?

Allow your body to begin to experience the sensations of happiness.

Where do you feel happiness in the body?

You may feel a sensation beginning to swell in your chest,

Your heart space.

Perhaps it's a feeling of warmth.

With the intention of cultivating gratitude,

We're going to use a few phrases which are appreciative of joy.

Keep holding the specific memory in your mind as you offer these phrases.

The language is very simple.

May my happiness continue.

May my happiness grow.

May I be present for the happiness.

May I appreciate the joy and happiness in my life.

Repeating these phrases again,

May my happiness continue.

May my happiness grow.

May I be present for the happiness.

May I appreciate the joy and happiness in my life.

Sometimes the memories that we are experiencing are not so much of joy,

Which is rather a bubbly and jubilant giddiness.

Instead,

You might have a sense of contentment or ease.

You may have drawn to mind an experience that fills you with a sense of contentment.

You would simply use other words that would resonate with you to mark that personal experience by being true to yourself.

Remember the phrases silently in your head,

Finding a rhythm,

Using a different word.

May my contentment continue.

May my contentment grow.

May I be present for this contentment.

May I appreciate the contentment in my life.

Repeating.

May my contentment continue.

May my contentment grow.

May I be present for this contentment.

May I appreciate the contentment in my life.

It's important that you focus on the words with the intention of appreciating the happiness and the feeling of contentment and ease from your memory.

Let's repeat the phrase one more time.

May I be content.

May my contentment grow.

May I be present for this contentment.

May I appreciate the contentment in my life.

Taking a big breath in.

As you exhale,

Let that experience,

That memory,

Let it fade away.

We're going to bring attention now to someone in your life who has experienced some happiness recently and where you were present to this moment,

Watching them experience it.

Picture this person in your mind.

Observe the joy,

The happiness,

The smile on their face.

Notice their body language.

Notice the sparkle in their eye.

As you notice these things,

Offer phrases of gratitude,

Rejoicing as much as possible in someone else's happiness.

Allow someone else's happiness to open up a sense of happiness within you.

May your happiness continue.

May your happiness grow.

May I be present for your happiness.

I am so very happy for you.

Repeating.

May your happiness continue.

May your happiness grow.

May I be present for your happiness.

I am so very happy for you.

If your mind wanders,

Come back.

Come back to your breath,

Not with anger or frustration for the mind having wandered.

That's simply the mind doing what the mind does.

We can't change its nature.

We can change our reaction to it.

And so welcome the mind back.

Using the breath as the vehicle to return.

And then revisit the phrases.

May your happiness continue.

May your happiness grow.

May I be present for your happiness.

I am so very happy for you.

You can return to the visualization of this person smiling.

Just sit in that beautiful glow of their contentment,

Their happiness.

Notice the sensations you feel in your body.

They're in the same place as you experience sensations of happiness that were your own experiences.

Let that sensation of happiness grow and spread like warmth of the sun throughout your whole body.

May your happiness continue.

May your happiness grow.

May I be present for your happiness.

I am so happy for you.

Being in this moment,

Allow the corners of your mouth to turn up.

Allow a silly grin to cover your face.

Feel a crinkle in the corners of your eye.

And acknowledge that this is a good moment.

This is a notable moment.

This is a moment of happiness.

Allow yourself a moment or two just to bask in the glow,

To notice your heartbeat,

To notice the rise and swell of your belly as you breathe in.

And as you breathe out,

The softening of your belly as it shrinks.

Find your awareness now to remember the space around you and offer gratitude for this life.

Feel the breath drawing in,

The breath moving out,

The breath drawing in and being aware and appreciative for the life offered on that in-breath.

Breathing out,

Softening and letting go any tensions in your body or mind.

Reviews

Many thanks for this wonderful meditation, which has left a steady appreciative smile in my face and mind. Namaste 🤓🙏🏻

Great meditation. I finished it with a big smile on my face. Thank you!

Really loved feeling the glow of another's happiness.