Taking Joy in the Joy of Others

(Appreciative Joy, or Mudita)

• • Begin by bringing to mind a cheerful person who is a good friend. Contemplate this cheerfulness with appreciation and let it fill you. Rejoice in this person’s happiness: I take joy in your happiness. May it continue! Repeat these phrases as you breathe, letting this appreciative joy fill your heart.

  • When this state of appreciative joy is strong, repeat this practice with the three types of people: ones you love, are neutral to, and those who cause you difficulty.

  • When off the cushion, focus on the positive qualities of others and take joy in these qualities. This attention to the positive will help cultivate flowers rather than weeds in our minds and diminish the delusion of separation that causes us so much suffering.

    • Be sure to practice Mudita for yourself as well! As Thich Nhat Hanh has said, “A deeper definition of Mudita is a joy that is filled with peace and contentment. We rejoice when we see others happy, but we rejoice in our own wellbeing as well. How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.”