Neuroscientist Rick Hansen tells us that the brain is hardwired to be teflon for the good and velcro for the bad.
The practice of sympathetic joy is a direct antidote to feelings of depression,
Anxiety,
Or hopelessness.
It rewires the brain toward the good.
So begin by settling into a relaxed,
Comfortable position,
With your spine upright,
Regal and dignified,
And your heart area open.
That stillness of the mind invites stillness in the body,
And stillness in the body invite stillness of the mind.
Find a quiet alertness and connect with your heart.
Call to mind someone you know who exudes a sense of well-being,
Genuine joy,
A lightness of being,
Somebody you enjoy.
Evoke their physical presence here and now.
See their expression,
Their smile,
Hear their tone of voice.
Open your heart to their joy and inwardly let them know you're happy for them.
You might say to yourself,
May your happiness continue.
May you notice your own joy.
May you savor it.
May joy deepen in you.
Pick a simple phrase for this person that works for you and inwardly repeat it with each exhalation quietly to yourself.
A phrase such as,
May your joy deepen.
Find a natural rhythm to your breath and wish this person well with each out-breath.
Thoughts may arise.
You may notice your mind objecting.
You might feel resistance,
Judgments,
Envy.
That's normal.
Just let those thoughts come and let them go like clouds across the great expanse of your mind.
No need to attach to them.
No need to push them away.
Just noticing when your mind wanders,
Bringing it back very gently to whatever phrase you've chosen for this loved one.
Inwardly saying it as you exhale.
May your joy deepen.
Now bring to mind another person or you could stay with the same person if you wish.
One who inspires you with their generosity,
Their kindness or their wisdom.
And picture them in the same way.
Evoke their physical presence with you here and now.
See their expression,
Their body language,
Their beautiful smile.
Connect with your heart and let yourself feel happy for this person.
And again,
Find any phrase that works for you such as,
May your kindness spread or may your wisdom deepen.
Inwardly offering this phrase to this person on each exhalation.
Even when your mind wanders just gently,
Non-judgmentally,
Bringing it back to your wish for this person.
Cultivating your vicarious joy.
And finally,
Direct your attention toward your own life.
Think of a moment you feel good about.
It could be a time when you saw the fruit of your efforts or when you embodied a quality that you really value.
When you offered comfort or support,
When you skillfully took charge or perhaps skillfully stepped back.
When you created something for others to enjoy.
A meal.
A poem.
A thoughtful email.
A smile for a stranger.
The mind tends to be Teflon for the good and Velcro for the bad.
But here,
Now,
We consciously reverse that.
Velcro savor this beautiful moment in your life.
Bask in it.
Evoke it clearly in your mind's eye.
See yourself in that situation.
This isn't about being pompous or arrogant.
It's simply noticing the good.
And feel gratitude for all the people and circumstances that led you to that moment.
That allowed that moment.
And let joy well up in your heart for the moment itself.
Bask in it.
Drink it deeply.
And in the hours and days to come,
Keep training your beautiful heart.
Whenever you hear about someone else's happiness or good luck,
Let yourself experience it vicariously.
Wish them well in your heart.
And be on the lookout for things that make you happy.
They don't have to be big things.
Maybe on your way home from work,
You see a sunset.
Maybe you accomplish a simple task or visit a loved one.
Take each experience and savor it like a delicious sip of tea.
Over time,
This practice will rewire your brain's old patterns.
It will help lift you out of the old sinkholes of depression and anxiety.
Savoring the good in you and in others will lighten your being and attune you to your true nature.
So make a commitment to show up for joy,
To allow your mind to see the importance of happy moments,
Small and large.
The more you do this over time,
The more you will notice joy show up spontaneously in your mind.
So thank yourself now for this time cultivating your beautiful mind toward the good.
Thank yourself for allowing joy into your beautiful heart.
May all beings be happy.
May all beings be at peace.
May all beings be free.
