The Brahmaviharas, also called the Four Immeasurables, or the Four Divine Abodes, are the mental states where enlightened beings abide. For us not-yet-enlightened beings, they are the aspirations and attitudes we hope to have and to hold in our daily lives.

The Four Brahmaviharas are loving kindness (metta), compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha).

Here, we will consider the third Immeasurable – sympathetic joy (mudita).

We demonstrate sympathetic joy when we genuinely rejoice in the happiness, success, and well-being of others. When we live in a state of mudita, we are able to overcome emotional states such as jealousy and envy. Living this way allows us to cultivate an attitude of appreciative joy for the accomplishments and good fortune of others. Sympathetic joy allows us to share in the happiness of others without any self-centeredness.

In our seventh precept, Jun Po suggests that we should celebrate others:

‘I rejoice in the good fortune of others. I do not, through my thoughts, words or actions, separate myself from others through coveting, envy or jealousy.’

In Mahayana Buddhism, the Precepts are not used to enforce morality but to point us to a wiser way of being. Living the precepts should be seen as the natural expression of an awakened mind. As we recognize the limitations of our own awakening, we can then use the precepts as tools to help attune ourselves to our fundamental open heart.

We can use the seventh precept as an inquiry into our own nature. We can ask ourselves, 

Where don’t I demonstrate sympathetic joy in my life?
In what areas of my life do I act in a self-centered way?
Where do I demonstrate jealousy or envy?
To whom?

It is helpful to acknowledge these feelings, but don’t dwell on them. Instead, focus on the positive aspects of others’ lives. Do your best to avoid comparing yourself to others, and instead focus on your own journey.

A helpful meditation practice is to sit comfortably on a cushion or in a chair. Pay attention to your breath, noticing the sensations of inhaling and exhaling. When you are settled, imagine someone you care about, or someone who has recently experienced happiness or success. Silently wish them well. Imagine their happiness increasing. Imagine your happiness for them increasing.

Gradually expand your focus to include people you don’t know well. Silently wish them well. Imagine their happiness increasing. Imagine your happiness for them increasing.

When you are ready, imagine someone you may find challenging or even hold so called negative feelings towards. Silently wish them well. Imagine their happiness increasing. Imagine your happiness for them increasing.

Practice this regularly. Maybe make it a regular part of your daily routine. 

Other daily practices that may be helpful include paying attention to the positive events and experiences of others, and celebrating them. Express gratitude for the good things in your life, and for the happiness of others. Keep a gratitude journal.

Offer words of encouragement and support to those around you and perform acts of kindness and generosity, both big and small.

If you feel envy or jealousy, drop into Clear Deep Heart-Mind and ask yourself, what are the deeper feelings that lie beneath this emotion?

Resources

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Mudita – Joy for Others – Judie Sigdel

Your Happiness is my Happiness – Sharon Salzberg

Sympathetic Joy – Finding Lovingkindness on a Busy City Street – Rick Heller

Mudita – The Great Ball of Merit – Insight Meditation Houston

The Joy of Joy – Why Delight in Others’ Happiness Matters Now – Daisy Hernandez

Strengthening Sympathetic Joy – Eliza King

Mudita: The Buddhist Practice of Sympathetic Joy -Finding Happiness in the Good Fortune of Others – Barbara O’Brien

Video

Sympathetic Joy: Buddhist Psychology -Jack Kornfield (YouTube 38:39)