As the holiday season unfolds and Christmas week surrounds us with warmth and cheer, I find myself reflecting on the true sources of joy. In this week when Judeo-Christian cultures exchange gifts, I want to share this idea as a gift for you—one that has brought me immense happiness and could do the same for you.
I’ve always experienced a deep sense of joy when witnessing the happiness of others. I remember how happy I was when my sister got married, the deep feeling of joy when my other sister told me she was pregnant, and seeing how proud my brother was when his baby was born. Recently, I found myself beaming at the news that friends are going to become grandparents—and feeling sheer delight when another friend shared their excitement over a new boat.
For most of my life, I thought this was just a part of who I was—a personality quirk or perhaps just empathy in action. What I didn’t realize is that this ability to feel joy for others has a name, and it’s a concept deeply rooted in Indian philosophy and Buddhist teachings. It’s called mudita.
What is Mudita?
Mudita, often translated as “sympathetic joy” or “vicarious happiness,” is the ability to take genuine delight in the happiness and success of others. It’s a mindset that expands our capacity for joy by teaching us to celebrate others’ victories as if they were our own.
In Buddhist teachings, mudita is one of the four “sublime states” or “immeasurables” that cultivate compassion, kindness, and equanimity. The Dalai Lama has described it as the antidote to envy and resentment, encouraging us to focus on connection rather than competition.
What makes mudita so powerful is that it goes against what might be considered natural instincts. Many of us are wired to compare ourselves to others, driven by competition and scarcity mindsets that make us feel there’s only so much success or happiness to go around. Evolutionarily, this makes sense—survival often depended on securing resources and status. But mudita challenges this scarcity thinking by showing us that joy isn’t finite. When we celebrate others, we create abundance instead of fear.
When I first learned about this term, it was like someone had handed me a key to a secret garden—a place I had unknowingly visited countless times but never had words to describe. Suddenly, this feeling had a name, a history, and a practice behind it. And perhaps most importantly, it could be cultivated intentionally.
Becoming Intentional About Joy
Knowing that mudita is a practice rather than just a fleeting emotion has allowed me to approach it with greater awareness. Instead of merely stumbling upon joy when others are happy, I’ve started to look for these moments as opportunities—moments to pause, acknowledge, and celebrate their wins.
By doing this, I’ve found that the sources of joy in my life have become limitless. When happiness is no longer confined to my own experiences but extends to those around me, the world becomes an ever-expanding reservoir of positivity. Imagine how much lighter life feels when every wedding announcement, promotion, and child’s laughter brings you joy, rather than comparison or longing.
Mudita as a Gift—And a Practice
In a season that emphasizes generosity, mudita offers us a unique gift: the ability to give and receive joy without any transaction. It’s a reminder that happiness multiplies when it’s shared, and that by rooting for one another, we strengthen the bonds that connect us.
Practicing mudita doesn’t mean we ignore our own struggles or pretend we don’t face challenges. Instead, it reminds us that joy and hardship can coexist. It teaches us that celebrating others doesn’t diminish our own worth—it expands our capacity for connection and gratitude.
Practical Tips for Cultivating Mudita
To make mudita an intentional part of your life, here are a few exercises you can try:
- Mudita Meditation: Close your eyes and visualize someone you care about experiencing happiness. Picture their smile and success, and repeat silently, “May your joy continue to grow.”
- Gratitude Journaling: Write down moments when others’ happiness brought you joy. Reflect on why those experiences made you feel good.
- Verbal Affirmations: Compliment someone’s success and let them know you’re truly happy for them.
Bringing Mudita Into the Holidays
This Christmas week, as we gather around tables and trees, let’s look for ways to practice mudita:
- Celebrate someone else’s accomplishment out loud. Offer heartfelt praise and let them feel seen.
- Take note of the small joys unfolding around you—a child’s excitement, a friend’s laughter, or a stranger’s kindness.
- Reflect on the times others have celebrated your successes and let that gratitude fuel your own ability to give.
Carrying Mudita Into the New Year
The holidays are a time of giving, and joy is one of the most meaningful gifts we can share. But the beauty of mudita is that it doesn’t have to end when the holidays are over. As we step into the new year, let’s continue to cultivate this practice—finding limitless joy in the happiness of others and spreading that light wherever we go.
This Christmas, I hope you, too, discover the joy of mudita. After all, joy shared is joy multiplied.
Merry Christmas and happy holidays!