The following meditation is an exploring of mudita, or sympathetic joy. In this insight practice, we use an image, an intention and phrases, to offer our wish to someone in our life who is doing well. Through this exploration, we may unlock this same emotion in ourselves.
This meditation uses phrases shared by psychotherapist Brian Williams. You can hear his guided meditation at https://soundcloud.com/michaelstoneteaching/guided-meditation-on-mudita.