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Finding a comfortable position.
Mindfully pausing.
Opening to your experience as it is in this moment.
Bringing our awareness to the breath sensations.
And anchoring our attention here.
Inviting a steady breathing rhythm to emerge.
Soothing the mind and body.
And now beginning this practice of sympathetic joy by connecting with a dear friend or relative who you know is enjoying good fortune or success in their actual life.
Imagining this person in front of you.
Looking at the joy expressed by their body,
Face and eyes.
Now imagine you feel the joy this person is feeling.
And from your heart,
Send them a wish of sympathetic joy.
Will you celebrate this fortune?
May you savour this success.
May you enjoy happiness.
May you appreciate the goodness of life.
Imagine this person in front of you.
Imagine this person in front of you.
May you celebrate this fortune.
May you savour this success.
May you enjoy happiness.
May you enjoy the goodness of life.
And now moving to offering wishes and phrases of sympathetic joy to yourself.
You can treat yourself to similar wishes.
Thinking of something joyful that happened to you or that you experience right now.
And appreciating the feelings and sensations that come with it.
Letting a celebrating wish blow towards yourself.
May I appreciate this joy.
May I celebrate the goodness in life.
May I cherish this joy in my heart.
May I celebrate this joy in my heart.
May I celebrate the goodness in life.
May I celebrate this joy in my heart.
May I celebrate this joy in my heart.
May I celebrate this joy in my heart.
And now continuing this practice with someone of the neutral category.
A passer-by you met.
Someone in a shop.
Someone who from their body language.
Their facial expression or tone of voice appeared to be joyful.
Imagining this person in front of you.
Offering them wishes of sympathetic joy.
May you appreciate and savour the joys of life.
And now continuing this practice with someone of the neutral category.
Who you don't know well.
Who you just happen to meet in your daily life.
And who from their body language.
Their facial expression or tone of voice appeared to be joyful.
Imagining this person in front of you in your mind's eye.
Offering them wishes of sympathetic joy.
May you appreciate and savour the joys of life.
Imagine feeling the joy this person is feeling.
And from your heart sending them wishes of sympathetic joy.
May you celebrate the goodness in life.
May you appreciate and savour the joys in life.
And now moving on to someone who you find more difficult.
And the difficult person in this practice could be someone you tend to envy.
Because of their good fortune and circumstances.
The practice of sympathetic joy is a particularly good mention.
When we feel strong emotions of envy or jealousy.
Imagine someone you envy in front of you realising this person wishes happiness like you.
And then allowing for an appreciative wish to flow towards this person.
May you enjoy your good fortune.
May you celebrate your successes.
May you savour the goodness that life offers you.
May you enjoy inner happiness.
If you like you can change to the we form.
May we celebrate the gifts of life.
May our hearts be filled with gratitude.
May we savour the goodness that life offers us.
And if the practice stirs up old bitterness this can be acknowledged kindly with awareness.
And you can always change to a compassionate wish towards yourself.
The self who experiences this bitterness right now will return to appreciative wishes to a dear person.
May we celebrate the gifts of life.
May our hearts be filled with gratitude.
May we savour the goodness that life offers us.
And now if you feel the space to do so,
Extending the practice to groups.
Choosing a group who recently shared a joyful event or celebrated a success.
You may belong to such a group yourself or know one from the news.
A sports club winning a match.
A social media group sharing a joyful message.
Letting congratulating words and wishes flow to this group.
May you share and appreciate this joy.
May you jointly celebrate this fortune.
And may you cherish this experience in your hearts.
Choosing a group who recently shared a joyful event.
Or celebrated a success.
Maybe a group you belong to.
Or one you know from the news.
A sports club.
A community group.
A social media campaign.
Letting congratulating words and wishes flow to this group.
May you share and appreciate this joy.
May you jointly celebrate this fortune.
May you cherish this experience in your hearts.
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You may conclude with a wish for all beings.
May all beings enjoy and share the goodness of life.
May all beings be happy.
Connecting with feelings of joy and appreciation.
And from your heart,
Sending out wishes of sympathetic joy.
May all beings enjoy and share the goodness of life.
May all beings be happy.
Allowing these wishes of sympathetic joy to flow from your heart out into the world.
May all beings share and enjoy the goodness of life.
May all beings be happy.
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