Joy!

Today we arrive at joy, one of the Four Boundless States: Equanimity, Lovingkindness, Compassion and Joy. (Check out the three prior blog posts for the others!) Joy is an extension of lovingkindness for when we extend goodwill to someone who is happy we naturally want to see their happiness continue.

Boundless joy is seeing the happiness of others then actively generating an inner joy because they are so happy. An example is when you see a child giggling while petting a dog; you can’t help but be drawn into their joy. Or when your friend opens a gift on their birthday and they are so delighted to do so; you love and care for them so you also feel joy in their delight.

Of course, the practice of boundless joy can be a challenging one too, such as when someone in our profession gets a promotion or something really great happens for them that we wish would happen for us too. Maybe it’s not yet our time to have this good thing in our life and it can sting to see someone else so happy. It’s for a time such as this that we have to make the cultivation of joy a daily practice, for when we appreciate the many moments of joy that show up in our lives every day, we are more able to celebrate the joys that unfold in others’ lives too.

Here are some ways to work with the practice of boundless joy:

Joy Journal: You’ve heard of a gratitude journal, right? In this practice we actively look for and write down moments of joy in our day. It’s always easier to feel our own joy so focus on yourself first—you got a parking spot right when and where you wanted it, one of your favorite songs came on the radio and you sang out loud in the car, you saw an amazing sunrise or sunset. Pay attention! Opportunities for joy are all around you.

Bring joy to someone else: Do things that are simple and heartfelt, like writing an encouraging note to a co-worker or smiling at the clerk in the store. Remember times when you were the source of joy for someone else and how good that made you feel.

Meditate on joy: In the Buddhist and Vedic traditions, boundless joy is also a way of meditating because it helps us expand our own joyful heart. Think about the things that bring you joy and consider how it would be if others could experience that same joy. Yes, even meditate on the tough things like seeing someone else having the success that you long for yourself. How can you generate heartfelt and true happiness for them? Isn’t this the same happiness you would want others to feel for you?

“How can we feel joy for another person when we do not feel joy for ourselves? Joy is for everyone.” -Thich Nhat Hanh
 
This is the last of our series on the Four Boundless States. They are called the “brahma-viharas” which literally means “dwelling place of the brahmas,” or “the place where God dwells.” When we think about the qualities of equanimity, lovingkindness, compassion and joy, they dwell in one place only, and that is in your heart.