The concept of mudita is all about sympathetic joy i.e. feeling happy for others when they are happy and trying to bring about other people’s well being and happiness. But how do we make our heart practice mudita? In order to inculcate the practice of mudita in your heart and mind, you must practice mudita meditation. The qualities of awareness and mindfulness are required for this meditation and there are several methods to practice this. With Mudita you can gain back the innocence of childhood in yourself and be present for your own self, others and for the beautiful nature around you.
How to perform mudita meditation?
Meditation has several forms and means and mudita is one of them. This is a simple form of meditation that you can easily incorporate in your daily life. There are several ways to cultivate the feeling of sympathetic joy in your heart and mind according to Buddhism and you must try out the traditional way.
To begin with a period of mudita meditation you must first sit in the upright position and then once you are comfortable then you must begin. Connect with your heart immediately and sit in a way such that you feel gentle and kind. Relax your body completely and invite yourself for a sense of ease. In order to settle your body and connect with your heart, just focus on your breath or body for a few minutes.
In order to begin with mudita, think about someone close to you, or just a good friend. If you are a beginner then just choose a person for whom you can care and appreciate naturally. Once you start thinking about that person then try out if you can see them experience happiness. Think about a recent event when they were happy or else if you cannot recall such an event, just try to picture the person with a smile of contentment on his face. You must say some phrases of care such as I feel happy for you or may your happiness continue. This will open up your heart and improve your intention of caring for others and will start showing up in the form of sympathetic joy. Repeat these phrases to improve your awareness and bringing the concept of MUDITA to your mind again and again.
You can then move on to think about a neutral person, difficult person or an enemy later on as you continue to master the art of mudita over your heart and soul.