Meditation on empathetic joy once again,
Get into a comfortable posture nice straight spine nice soft chest take a few deep breaths with the exhalations,
Releasing anything that doesn't belong to the present moment just clearing out our inner space letting go of the junk and then just come back to a natural breathing making sure your mind is withdrawn into the sphere of the body mind is present and within that presence your mind is attentive and engaging with this meditation attentive to the words and experiences that these words will bring to you so empathetic joy is rejoicing it's about rejoicing in our own and others virtues and happiness we need a very important practice because in our modern societies often we just focus on the negative and as we need to have a balanced approach we also focus on the positive in our lives and in the lives of others also by cultivating this empathetic joy it's a very good antidote to jealousy and competitiveness we're into sadness and depression so how do we do that?
Well,
First you might want to bring to mind a person that you know that radiates joy and wellbeing someone who really lights up the room maybe picture that person very clearly and visualize this person in the space in front of you their physical presence,
The words,
Their actions and so as you focus on this person's joy,
Open your heart open your heart to that joy and take the light in it so next bring to mind someone from whom something wonderful has happened just recently whatever that might have been and try to recall the delight of that person and again try to open your heart and share in their joy,
Merge with it joining next direct your attention to someone who inspires you someone who inspires you with their values and virtues,
Maybe like kindness,
Compassion,
Strength,
Courage,
Wisdom and again open your heart and rejoice in these virtues that such positive qualities are out there in the world,
Rejoice,
Uplift your heart,
Open and uplift your heart now direct your attention to your own life and attend to periods in your life that have been a source of inspiration to you and perhaps to others as well think of occasions where you were kind to others,
Compassionate,
Remember and open your heart and from there take the light and so as we do this by travelling along the time-lamp of our life go back to some of your earliest childhood memories see if you can recall the first time that you were able to help someone,
To become to others at that age you were trying to become a nice kid and again open your heart and from there take the light in it and then from there move slowly into the future moving slowly along the timeline of your life,
Primary school,
Junior high,
Teenage years,
Up to becoming an adult and attend right now,
Attend to periods in your life where you were there for others when you were kind and supportive and considerate,
Helping and supporting others in tough times and again open your heart and from there take the light all this time we've been trying to improve ourselves,
To be nice people,
How wonderful now again go back to your earliest childhood memories and again gradually move forwards on the timeline of your life from the early childhood years through growing up,
Adult years,
Up to the present but this time try to recall the people who were kind to you,
That helped you,
Supported you in your life in tough times,
Times of loneliness,
They offered you their love,
Their support,
Their friendship and open your heart and the light in it and again slowly move forwards,
To be nice people,
How wonderful now again go back to your earliest childhood memories,
How wonderful and so now as you breathe out from your heart you breathe out your gratitude to all these people that have shown you such kindness and that have brought such kindness to this world and express quietly your gratitude and then lastly breathe into your heart and breathe gratitude towards yourself for all the experiences that you had,
All the lessons that you learned,
All the qualities that you possess thank your body,
Thank your mind and thank all the aspects of yourselves that makes you you and once again open your heart and the light in this experience of gratitude and joy so then just take a few nights and just take a few nice deep inhalations,
Exhalations just coming back to the present moment take a last deep breath and gently fully open your eyes and come back
