Sympathetic joy in Pali known as Mudita is one of the four Brahma Viharas,
Divine abodes as taught by the Buddha.
Being happy for someone else's happiness is one of the four highest qualities of the heart.
Others are loving kindness,
Compassion and equanimity.
Nowadays,
We know more about the lives of our friends and distant family members,
Thanks to the social network connections.
Sometimes,
When we see friends sharing their vacation photos,
Subconsciously we may feel envious of their good fortune.
We may feel we are missing out and can feel a sense of lack.
It may feel as though it would be better if we were on vacation and living a life just as their shared pictures or video content.
These types of thinking makes us feel we are lacking and takes away from the feelings of abundance and the gratitude for what we already have.
Another example may be you recently ended a romantic relationship with your boyfriend or girlfriend and they met a great person and they seem to be really happy together.
You may feel heartbroken or envious of your ex-partner upon hearing the news.
These types of feelings brings us down and makes us feel undervalued and can dampen our spirit.
With the practice of sympathetic joy,
You can reset these types of self-destructive thought patterns and become joyful from their happiness.
When we can intentionally practice being joyful for others,
The intention eventually becomes our natural state of mind and we experience less sufferings.
We can cultivate the state of joy,
Abundance,
And gratitude from the following guided meditation.
Find a space you can sit comfortably or you have the option to lay down.
Whichever posture you choose,
Align your shoulders with your hip and your nose with your navel.
Place your hands at a location you feel comfortable and relax your legs,
Feet,
And ankles.
Align your spine with the back of your head and top of your skull.
Then bring your attention down to your forehead towards your eyebrow and gently close your eyes.
Set an intention to relax as you breathe in and out.
Now slowly take a deep breath from the tip of your nose.
Follow along the nostrils down to your throat,
Chest,
And the lower abdomen.
Hold it and release.
Take another slow deep breath through your nose following along your throat,
Chest,
And abdomen.
Hold it and release.
Now breathe normally as you continue to relax and soften any tensions in all parts of your body.
In this relaxed state,
Picture someone you know or admire,
Someone who might be doing well for themselves or so it seems to you for the time being.
Picture this person in your mind's eye and imagine them being happy.
Silently recite these phrases towards them.
May your good fortune always increases.
May it never leave you.
I am happy for you.
May you continue to live joyfully.
You have the option to recite these phrases to more people if you wish.
As you silently recite these words,
Notice any slight movement of energy in your body.
Notice them without needing for them to stay.
Take a deep breath down to your lower abdomen and gently release.
Send gratitude to anyone who were your biggest teachers.
Thank them for what you needed to learn from those moments of your life.
If possible,
Let go of any resentments you may be holding towards them.
Take another deep breath down to your lower abdomen.
Hold it and release.
Bring your hands together in your heart center.
Take a slight bow.
With a grateful heart,
You can gently open your eyes.
