Jen wraps up her partial series on the Brahma Viharas with Mudita, commonly translated as "sympathetic joy." With Mudita, we're asked to rejoice in the good fortune of others, admittedly not easy.

This is why Jen likes to think of Mudita as "delight," specifically delighting in joy itself whether it's originating from someone else or from within. But, when we are able to delight in other's happiness, it's further solidifies our connection and sense of interconnectedness, helping to ease the suffering of loneliness and isolation.

The meditation starts at 3:39. If your podcast player support chapter makers, you can skip ahead.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.

Have you ever caught yourself (or been caught by someone else) with your head buried in your smartphone while doing something mundane like brushing your teeth or walking through your home?

If so, you can probably relate to the lure of distraction when certain moments don't seem worth our full attention.

In this contemplation, Annie invites us to view these small, ordinary moments during the day as portals to mindfulness that may reveal a hidden treasure of simple awe that awaits our ordinary attention.

To skip the talk and go straight to the mediation, fast forward to 3:33 or use the chapter marker if your player supports them.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can find Annie at https://www.sunandmoonstudio.com where she offers dharma talks and meditation on Wednesdays.

Continuing her mini-series on the Brahma Viharas, the Four Immeasurables, Jen shares the Tibetan practice of Tonglen. This training in compassion is an inner alchemy where the practitioner seeks to transmute the suffering of others.

Tonglen teaches us how to grow our hearts beyond the boundaries of those in our in-crowd. It invites us to embrace our common humanity as an extension of our own being.

This particular variation of Tonglen is inspired by a version by Roshi Joan Halifax.

To skip the talk and go straight to the mediation, fast forward to 4:18 or use the chapter marker if your player supports them.

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Skillful Means Podcast offers these guided practices to help you deepen into your yoga and mindfulness journey.

We welcome your comments. Follow us on Facebook and Instagram, send us a note at feedback@skillfulmeanspodcast.com, or leave us a voicemail at https://www.speakpipe.com/skillfulmeanspodcast.

You can get in touch with Jen directly at https://www.sati.yoga where she offers yoga and mindfulness classes, workshops, trainings, and IFS coaching.