Mudita is a Pali word that doesn’t have a direct English translation. It is taking joy in other people’s good fortune. Phrases used to describe it include “sympathetic joy,” “appreciative joy,” and “altruistic joy.”
You have probably practiced mudita in your life. Think about being present at a graduation or wedding ceremony. Watching participants, you were happy for them and took pride in their accomplishments.
Practicing mudita can transform your mood when you are feeling sorry for yourself or are envious of other people. Because of my chronic illness, I sometimes have to stay home when other people go out for events. Rather than focusing on stories like “poor me, I don’t get to go out. My life is such a drag…” I can instead imagine their pleasure in the event. I can find gratitude for the blessings I have. I am home safe and warm. I have books I can read or shows I can watch. I can turn this alone time into contented solitude.
In Awakening Joy, mediation teachers James Baraz and Shoshana Alexander write that mudita lets us “get our comparing mind out of the way” so we can find the free joy ride of others.
In an article for the University of Nebraska, Madeline Wiseman includes links to several teachers leading a formal practice of mudita.
Next time you find yourself envious of someone else or feeling self-pity, think of mudita. With a simple shift of focus, you can find yourself feeling warm, joyful, and abundant.
In your journal
- Describe an experience when you were happy for other people’s good fortune.
- When do you find yourself indulging in self-pity?
- Take a few minutes right now to list things for which you are grateful.