Here’s a video of a guided meditation I led the other day on the practice of mudita bhavana, developing joyful appreciation.
The actual meditation is about 45 minutes in length. There’s a little talk beforehand and some discussion afterward.
When you practice joyful appreciation (mudita) or any of the related attitudes such as kindness (metta) or compassion (mudita), you become happier.
Your friends become measurably happier because you’re happy.
Your friends’ friends become measurably happier.
And your friends’ friends’ friends’ become measurably happier.
Happiness spreads outward into the world through your social network like a virus — although a rather beneficial one.
This may all seem rather incredible, but I stress the word “measurably” above because the evidence for this is solid, and is based on a huge study carried out by Harvard Medical School and the University of California, San Diego.
Professor of Medical Genetics James H. Fowler (he’s the San Diego guy) … Read more »
Robert A. Emmons, Ph.D., is the world’s leading scientific expert on gratitude. He’s a professor of psychology at the University of California, Davis, the founding editor-in-chief of The Journal of Positive Psychology, and the author of Thanks! How the New Science of Gratitude Can Make You Happier, and so he’s written a lot about the benefits of gratitude.
Gratitude is, of course, an important aspect of joyful appreciation, or mudita, which is the practice that we’re exploring at the moment as part of our 100 Days of Lovingkindness. So here are a few ways that Dr. Emmons has shown gratitude can enhance our lives.
How open are we to the good qualities of others?
Twenty years ago today, I was in the middle of a four-month retreat in the mountains inland from Alicante, in Spain. This was the retreat in which I, along with 25 other men, became members of the Triratna Buddhist Order.
It was an amazing experience to be on retreat for so long, and to be studying and practicing the Dharma so intensely. We were living in a valley in simple huts, surrounded by towering limestone cliffs and rugged rock formations that jutted above the gorse-covered earth. We ate outdoors, and meditated in a simple hall which was filled with incense and the singing of nightingales. … Read more »
As I’ve pointed out before, we shouldn’t experience mudita, or joyful appreciation for happiness that arises in others through unskillful actions. If someone feels joy because they just swindled an old lady or robbed a bank, or because they’re high on cocaine, those would be forms of joy based on unskillful motivations and actions, and those therefore aren’t the kinds of things that we should, in our own turn, feel joyful about.
But here’s a trickier one. Someone asked me about joy that’s based on luck, or worldly gains: “I know too many folks (above all in the IT field) who stumbled into riches and others who worked themselves to the bone yet nonetheless are … Read more »
The other day I suggested the practice of noticing our everyday blessings — things like having electricity, running water, shelter, a relatively law-abiding culture — and saying “thank you” for these things. I stressed the importance of actually articulating these words in our minds (although saying them out loud could be even more effective) in order to overcome the mind’s negativity bias, where we tend to pay attention to that which we think is going wrong and take for granted and ignore that which is going right.
Today I want to turn that inward, by reiterating a favorite practice of mine, which is of giving thanks to our bodies for the service they give us. … Read more »
Are you able to see your own good qualities? Many of us, apparently, have difficulty doing this.
What happens when someone offers you praise for something you’ve done, or pays you a compliment? What’s your response? Obviously this is sometimes very welcome, but lot of people find this to be a rather uncomfortable experience. They mentally or even physically squirm, and offer up self-deprecating rebuttals, saying it wasn’t such a big deal, or that someone else could have done it better, or pointing out flaws in what they did. Sometimes people feel like they need to pay a compliment back when they’ve been given one, as if a burden has been placed on them which … Read more »
The practice of mudita, or appreciative joy, is summed up in these words from the first century:
When one sees or hears that some person’s qualities are esteemed by others, and that he is at peace and is joyful, one thinks thus: “Sadhu! Sadhu! May he continue joyful for a long time!”
We’re focusing on the good qualities that people have, as well as the peace and joy that those good qualities bring. I want to focus today on those good qualities, so that we may more readily detect them in ourselves and others. We can’t rejoice in what we do not see.
Dr. David Myers, professor of psychology at Hope College and author of … Read more »
This video was recorded in a Google Plus Hangout earlier today. It’s a 50 minute guided session of the mudita bhavana, or development of joyful appreciation, which is the practice we’re focusing on in the current 25 days of our 100 Days of Lovingkindness.
This morning I was heading to work and I became aware that I wasn’t letting the world in.
Right now in New Hampshire, where I live, it’s late spring or early summer, and the trees, of which there are many on my route to work, are resplendent. Last night’s rains have left the greens and purples of the leaves rich and saturated, and the world is alive and vibrant. And yet for a few minutes it was as if I was seeing this through a filter that stripped out all the beauty. And in a way I was; the filter was my mind, clouded by preoccupations. With this filter of self in place, I saw … Read more »