Hello,
And welcome to The Daily Insight.
My name is Larissa Hall Carlson.
Today's three-step meditation cultivates sympathetic joy,
Or mudita.
Mudita enhances happiness by rejoicing in the good fortune of others.
Understanding others' prosperity helps dissolve any sense of separation,
And thereby increases our own sense of contentment.
It's a precious practice.
We'll direct joy towards three classic categories of people.
This includes repeating celebratory phrases to share in the good fortune of others.
To begin,
Establish a comfortable,
Steady seat with a long spine,
Taking a position of openness and grace.
Rest the hands on the lap,
And if you'd like,
Close your eyes.
Take a few rejuvenating,
Spacious breaths to clear open the heart space and refresh the mind.
Mudita helps overcome unseen judgment and envy,
While increasing our own joy.
Considering that classic purpose,
Set your intention for practice.
Now bring into the mind's eye the image of a good friend,
Someone for whom it is easy to rejoice.
This could be a loved one,
A mentor,
Your best friend,
Or even a pet.
Visualize this person experiencing joy,
Maybe during some fun adventure,
Celebrating a recent success,
Laughing at a good joke,
Or basking in a simple pleasure.
Can you see it?
Is there a twinkling in the eyes?
How does your friend's face and body express joy?
Can you feel that joy?
I'll say a line of Mudita,
And you repeat that line,
Either silently or aloud,
Directing the pleasant words towards this friend.
Let's begin.
May you be tickled with delight.
May your joy continue.
Your happiness makes me happy.
May your good fortune endure.
May your heart be filled with rapture.
May your life overflow with goodness and delight.
Take a few deep breaths,
Directing those well wishes towards this good friend.
Allow that image of joyfulness to dissolve.
Now,
Bring into the mind's eye the image of an acquaintance,
A neutral person,
Someone you see pretty often but don't know well.
This should be someone for whom you have no strong feelings.
Perhaps a colleague,
Someone you see regularly at the gym,
Or a nice neighbor.
Visualize this person experiencing joy.
Joy from a recent success,
A promotion,
Or some other good fortune.
Do your best to imagine this person feeling joy and happiness.
What does that look like?
I'll say a line of Mudita,
And again you repeat that line,
Directing supportive words towards this acquaintance.
May you be tickled with delight.
May your joy continue.
Your happiness makes me happy.
May your good fortune endure.
May your heart be filled with rapture.
May your life overflow with goodness and delight.
Take a few deep breaths,
Sending out those well wishes.
Allow that image to disappear.
Finally,
Bring into the mind's eye the image of a group or a community to which you belong.
Perhaps your meditation group,
A circle of friends,
Close family members,
Co-workers.
This could be everyone in your town or even the whole planet.
Visualize this group of people experiencing joy,
Success,
And prosperity.
And now repeating.
May we be tickled with delight.
May our joy continue.
May our happiness spread to others.
May our good fortune endure.
May our hearts be filled with rapture.
May our lives overflow with goodness and delight.
Take a few deep breaths,
Directing those well wishes towards this group.
Sharing the fruits of your practice with others.
Gradually allow that image of joy to disappear.
Scan your body and mind,
Notice any increased sense of connection or appreciation.
Gradually allow the eyes to open.
Keep these uplifting phrases close to your heart for heightened gratitude,
Compassion,
And ease.
May your life be filled with goodness.
