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Mudita: Emphatic Meditation for Joy

Updated: May 11

I believe that meditation is familiar to most of you who are reading these lines and you practice meditation, or at least you've heard about this term at some point. Just in case, let's recap that meditation is a practice that involves training the mind to focus and redirect thoughts. It is often used to increase awareness, reduce stress, improve relaxation, and enhance overall mental and physical well-being. Meditating regularly can help cultivate mindfulness, improve concentration, and promote a sense of inner calm and clarity.


In this post we will broaden your horizons with one type of meditation which is called "Mudita". Mudita meditation originates from Buddhist traditions and is a practice that cultivates feelings of sympathetic joy or happiness in response to the success, accomplishments, and happiness of others. It is a way to counter envy or jealousy and develop a sense of interconnectedness and compassion towards others. Mudita (in Pali and Sanskrit) means joy, especially vicarious joy. It is one of the "Four Divine Abodes" (four brahmavihara). The three other divine duties or virtuous mental qualities are loving-kindness (metta), compassion (karuna) and equanimity (upekkha). The Buddha taught that if we diligently cultivate appreciative joy, then it will be impossible for our hearts to be overwhelmed by envy and hatred, for it is mudita, as he points out, that is the remedy for these negative mental qualities.


This meditation offers several benefits. It helps cultivate a sense of joy and happiness by focusing on the success, well-being, and achievements of others, which can lead to increased compassion and connection. This practice also reduces jealousy, envy, and feelings of comparison, promoting a more positive and supportive mindset. Furthermore, Mudita meditation can enhance gratitude, contentment, and overall emotional well-being, making it a valuable tool for personal growth and happiness.


To practice Mudita meditation by yourself, find a comfortable and quiet space. Begin by taking a few deep breaths to relax your body and mind. Then, bring to mind someone who is experiencing joy or success, and genuinely wish them well. Allow yourself to feel the joy and happiness that arises from their achievements, without any envy or comparison. Repeat this practice with different individuals and situations, cultivating the pure joy of Mudita. With regular practice, you can cultivate this compassionate and appreciative mindset in your daily life. Mudita can be practiced both during formal meditation and also consciously in your daily life. In formal meditation, you can also mentally repeat affirmations to yourself like: "I am joyful and happy." Other supportive and skillful affirmations can be something like: "I am grateful. I am happy. I am healthy."


It's a challenge to conciously enjoy what you have. This meditation practice will help you to keep your mind in a good state and to keep your inner joy and peace.


Namaste ❤


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