Mudita,
In Pali language,
Translates to sympathetic chore.
This is a powerful meditation that helps you release judgements and feel limitless joy at the deepest levels.
Sit in a comfortable position with your back straight,
Close your eyes and place your hands gently on your knees.
Start by taking a few deep breaths,
Breathe in and breathe out.
Relax all your facial muscles,
Your shoulders,
Your head,
Your face,
Neck,
Arms,
Fingers,
Your torso,
Back and hips,
Your thighs,
Knees,
Legs and finally your feet.
Relax all the time,
Breathing in and breathing out.
This is your body's natural state of calm.
Continue to breathe in and breathe out.
Become aware of the happiness,
Love and kindness that is always available all around you.
One last time,
Breathe in and breathe out.
Now become aware of yourself,
Your body,
Your breath,
Your thoughts.
Listen to your heartbeat and notice how gently and softly it beats in a rhythm.
Clearly visualize every cell and nerve that makes you whole and allow yourself to feel genuine joy at your being and existence.
Recollect a time when someone else rejoiced at your happiness,
Success or accomplishment.
Can you remember how this felt?
Can you remember how you felt?
Reach into this feeling of unbounded joy at any recent success or accomplishment you have had.
Don't try too hard to pin down on the event but just stay with the feeling.
Know that this feeling of joy is always with you and you only need to reach within for it.
Feel the immense waves of gratitude and happiness that is washing over you and say this prayer.
May I always be this happy.
May my happiness only increase.
May I be blessed.
Take a deep breath in and breathe out.
Think of a person close to your heart.
It could be someone you love deeply,
A family member,
A friend or your beloved.
Recollect a moment of any recent success or accomplishment they have had.
Imagine them as happy,
Fulfilled and joyous.
How do you feel?
Clearly visualize this person and allow yourself to feel the joy and happiness for their success and accomplishments.
Feel completely how their happiness makes you feel joyous.
Feel that joy,
Experience the thoughts and feelings.
Know that their happiness is also a source of your joy.
Feel the immense waves of gratitude and happiness that is washing over you and say this prayer.
May you always be this happy.
May your happiness only increase.
May you be blessed.
Take a deep breath in and breathe out.
Now,
Think of someone who you feel judgmental towards,
Who has had some success,
Is happy,
Perhaps also applauded by others.
When others succeed,
Do you feel any envy?
Has there been a situation in which you felt envious of someone's success?
Do you compare yourself to others?
Do you evaluate your worth by measuring yourself against others?
Think of someone you compare yourself with unfavorably,
Someone whose abilities or qualities you think are better than yours.
Try focusing on their accomplishment as an inspiration.
Imagine how you would feel if you had these abilities or qualities.
Can you feel this kind of appreciation for their accomplishment?
Feel completely how their happiness can be inspiring and bring you joy.
Feel the immense waves of gratitude and happiness that is washing over you and say this prayer.
May you always be this happy.
May your happiness only increase.
May you be blessed.
Take a deep breath in and breathe out.
Think of someone whose happiness does not make you feel joyous.
Are there people you do not like?
I mean,
We all have.
Notice the thoughts,
Experience the feelings.
Do you find yourself reluctant to rejoice when someone else does well?
Even though you think you should.
Is there maybe a nagging negativity,
Dismissal around their success?
Allow yourself to feel all of those feelings.
Now,
Imagine they have prospered in some way or have had a significant success or others are heaping praise on this person.
Ask yourself and be honest.
Let whatever arises come up.
How would you feel if you heard this person was having bad luck?
Remember that they are also part of the divine universe and deserve as much happiness as you do.
Also remember that their happiness and joy does not take away from your joy and happiness.
Now,
Try to imagine them happy,
Fulfilled and joy.
Feel completely how both your happinesses can exist mutually and your joy is your own joy.
Feel the immense waves of gratitude and happiness that is washing over you as you release any negativity and say this prayer.
May you always be this happy.
May your happiness only increase.
May you be blessed.
Take a deep breath in and breathe out.
There is only joy and happiness in your world.
Sit with this feeling for a while.
When you feel ready,
Slowly bring your awareness back to your surroundings.
Put your palms together.
Please come over your face and gently open your eyes.
