Happiness Break: Tap into the Joy That Surrounds You

Buddhist meditation teacher, Anushka Fernandopulle, guides us through a practice of Mudita, or appreciative joy, to help us share in the happiness of others.

How To Do This Practice:

1. Get comfortable and ground yourself: Sit comfortably, close your eyes if you’d like, and take a few deep breaths.
2. Relax your body: As you exhale, release tension in your face, jaw, shoulders, and anywhere else you feel it.
3. Think of someone whose happiness is easy to celebrate: Bring to mind a friend, child, pet, or anyone who is experiencing joy.
4. Connect with their happiness: Imagine their joy and allow yourself to feel uplifted by their happiness.
5. Offer them joyful wishes: Silently repeat: “May you always be happy. May your happiness increase. May your happiness continue. I’m happy for your happiness.”
6. Expand your joy outward: Think of a group of people experiencing happiness, and practice sharing in their joy. Carry this mindset with you, noticing others’ happiness throughout your day instead of comparing or feeling jealous.

Scroll down for a transcription of this episode.

Today’s Happiness Break Guide:

Anushka Fernandopulle is a Buddhist meditation teacher and leadership coach.

Learn More about Anushka: https://www.anushkaf.org

Related Happiness Break episodes:

How to Awaken Joy, with Spring Washam: https://tinyurl.com/ybpuvuj6

The Unexpected Joy of Slow Looking: https://tinyurl.com/4uudwwc2

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Related Science of Happiness episodes:

How Joy Helps Save the Planet: https://tinyurl.com/2d5hjz9s

Are You Remembering the Good Times: https://tinyurl.com/ysbwrnr4

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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Transcription: https://tinyurl.com/mu72mna9