Brahma Vihara Practice of Mudita (Sympathetic Joy)
Joy isn’t a distraction from the spiritual path — according to the Buddha, it’s an essential part of it. In this talk, Ginger Clarkson guides the group through mudita, or sympathetic joy, the third of the four brahmaviharas, exploring why it may be the most challenging of the heart practices to cultivate.
Ginger reflects honestly on how easy it is to feel genuine warmth toward strangers while still harboring judgment toward others, and how mudita asks us to celebrate the good fortune of others even when we ourselves are struggling. The talk includes a guided meditation sending appreciative joy to others and to oneself, followed by an interactive partner practice where participants share something good in their lives and receive it with an open heart.
Tonight we’ll be practicing mudita or sympathetic joy, one of the four Brahma Viharas or Divine Abodes that the Buddha taught to open the heart.
Sometimes we have the misconception that it’s not all right to cultivate joy when there is so much pain and sorrow in the world. But consider whether you help the suffering world by suffering along with it, or whether you contribute more with a joyful presence. Even the most depressed person longs to feel joy. The Buddha taught that joy is one of the five Jhana factors in states of deep concentration and one of the seven Factors of Awakening. It’s an essential part of our dharma path.
Sympathetic joy is traditionally regarded as the most difficult to cultivate of the four sublime attitudes. It implies celebrating the happiness and achievement of others even when we ourselves are facing tragedy or adverse experiences.
It helps to imagine an inner spring of infinite joy that is available to everyone at all times, regardless of circumstances. The more deeply we drink from this spring, the more secure we become in the abundant possibilities for our own happiness, and the easier it becomes to relish another person’s joy. There is enough joy to go around for all whose hearts are open enough to partake of it.
Mudita is used to develop appreciative joy for the good fortune of others.
It counteracts the resentment, jealousy or envy that we often feel when we learn about someone else’s success.
This kind of vicarious joy comes from delighting in other people’s wellbeing rather than begrudging it. An example of the mind-state of sympathetic joy is the attitude of mature, loving parents who observe a growing child’s accomplishments and successes, without feeling narcissistic pride or receiving any direct benefit for themselves.
It helps to start mudita practice with the image or memory of a person who seems naturally joyous or of someone who is enjoying good fortune. As you sense the presence of this person, connect with the resonance of your heart and repeat to yourself the following phrases:
May you be joyful.
May your joy and good fortune increase.
May you be successful and be met with appreciation.
If you notice that you’re feeling envious or comparing yourself unfavorably to this joyous person, let those thoughts pass away, returning to the sensations of your heart and the simple phrases of sympathetic joy.
Visualize or sense the presence of someone else who is experiencing joy or good fortune, and direct mudita phrases towards that person:
May you be joyful.
May your joy and good fortune increase.
May you be successful and be met with appreciation.
Now breathe into your heart and visualize or sense both these fortunate people wishing you similar joy and good fortune:
May you be joyful.
May your joy and good fortune increase.
May you be successful and be met with appreciation.
Connect with your heart and your motivation to practice becoming free from suffering. Gently direct the mudita phrases towards yourself:
May I be joyful.
May my joy and good fortune increase.
May I be successful and be met with appreciation.
Imagine covering the whole world with these positive thoughts. Radiate gratitude to all beings in existence, including those being born and those who are dying. With a boundless, friendly intention, repeat the phrases of appreciative joy:
May you be joyful.
May your joy and good fortune increase.
May you be successful and be met with appreciation.
After a few moments of sending Mudita to all beings everywhere, let go of the phrases and the imagery. As you return to sensing your body and breath, be aware of whatever sensations and emotions are now present. Whenever you are ready, let your eyes open and allow your attention to return to your surroundings.
Now we will form dyads. In the zoomdo, two people will be in each breakout room. For those who are here in person, please sit facing someone in the sangha that you do not know well.
Be sure that you know each other’s first name. Take a moment to sit quietly together. Then take turns telling one another something good or fortunate that has happened in your life recently.
Close your eyes and visualize the face of the person sitting across from you.
Continue the practice of mudita, silently repeating the familiar phrases and directing them towards your partner:
May you be joyful.
May your joy and good fortune increase.
May you be successful and be met with appreciation.
When the bell rings, you may open your eyes and thank your partner, taking a few moments to discuss how it felt to share mudita practice. Then we’ll gather in a closing circle.
