There is a practice in Buddhism called Mudita.
Mudita means joy,
Especially the kind of joy that is found when delighting in the well-being or happiness of others.
This kind of joy is seen in parents observing at growing child's accomplishments and success.
We can train the mind to rejoice in the happiness and well-being of others and by doing so you will feel more fulfilled.
You will recognize happiness more easily in your life and you'll be conditioning the mind to treat happiness as an important experience.
To begin,
Find a comfortable posture and invite yourself to become fully present.
As you breathe,
Appreciate the life offered from each inhalation.
With the exhalation,
Let go of any tension in the body or mind.
Now bring to mind a time in which you recently experienced happiness.
It may be something small,
Like seeing a good friend,
Watching the sunset,
Or the simple joy of lying down at night.
When you have a memory,
Allow yourself to feel the experience of contentment.
With the intention of cultivating gratitude and awakening joy,
Imagine seeing that happy memory in front of you on a movie screen.
Now shrink that screen down to the size of a postage stamp.
Imagine reaching out with your dominant hand,
Holding that small movie screen between your thumb and pointer finger.
Good.
Now bring that screen up to your mouth and place it on your tongue.
Feel the joy of that memory melting on your tongue.
Notice how it tastes.
Now gulp it down.
Sense that memory entering your stomach as it dissolves and is absorbed in your bloodstream.
Feel the joy of that memory flowing through your body.
Down through your legs and feet,
And up through your neck and head,
And down through your shoulders,
Arms,
And fingers.
Breathe softly and deeply,
And feel that memory awaken within every cell in your body.
Now bring to mind somebody else in your life who has experienced some happiness recently.
Picture this person in your mind.
It doesn't really matter who you've chosen.
Just pick a single person,
Picture them in your mind.
Imagine they're smiling as you observe their joy.
Imagine them witnessing their own reasons for being joyful on a movie screen just in front of them.
Notice them shrinking their movie screen down to the size of a postage stamp.
Observe them as they bring that screen up to their mouth,
Placing it on their tongue.
See them smile in delight as they allow their happiness to enter their body.
Rejoice as much as possible in their happiness.
In your mind,
Offer these phrases.
May your happiness continue.
May your happiness grow.
May I be present for your joy.
I'm happy for you.
Once again,
May your happiness continue.
May your happiness grow.
May I be present for your joy.
I'm happy for you.
You can return to the visualization of this person smiling to bring up the happiness and start with the phrases again if you'd like.
Continue this practice for a few minutes as you practice growing happiness in your mind through the Buddhist practice,
Mudita.
