An Excerpt from ‘The Chemistry of Joy Workbook’
GENEROSITY: THE GREAT ANTIDOTE TO ISOLATION Have you ever experienced the joy of giving or receiving just the right thing? Have you felt your heart warm and expand as it is touched by the gift? Having been on the giving end and the receiving end, have you noticed how similar they feel?
According to the Buddha, a generous act dissolves the small self. With no thought of reward by the giver and with no debt incurred by the receiver, a generous act changes the world from one of isolation to one of connection. It is a temporary world, of course, but one that can be remembered and savored in lonely times.
In the world of generosity, your gain is my pleasure, your happiness gives me happiness. In the world of generosity, your success doesn’t threaten or diminish mine. It is a world that can be called into being by any act of giving.
An exercise to cultivate generosity:
- Sit quietly in a comfortable position as you focus on your breath. Allow your mind to settle.
- Place your attention on your heart center, noticing whatever feeling is there at this moment and accepting it just as it is.
- Bring to mind someone who has recently received some very good news. When you have created a clear image of this person, muster as much generosity as you can.
- Silently offer this person a phrase such as:
May your happiness grow and be with you always.
May your success continue.
Your joy gives me joy. - Notice how this feels. If you have any resistance to this, just open to it and remember your intention to cultivate a generous heart.
- If you’d like, you can call up the image of another person who is experiencing some special goodness right now and repeat the same phrases to this person.
- Be generous with yourself if this is difficult, perhaps directing the same phrases to your own heart:
May my happiness grow and always be with me.
May my success continue.
May I share in everyone’s joy. - When you feel finished with this process, bring your awareness back to the breath for a minute or two.
- Remember these phrases and this intention throughout your day, silently offering it to those you encounter.
Credited to ‘The Chemistry of Joy Workbook: Overcoming depression using the best of brain science, nutrition, and the psychology of mindfulness’ by Henry Emmons, Susan Bourgerie, Carolyn Denton, Sandra Kacher, (2012) New Harbinger Publications, Inc. Oakland, CA. (pages 179-180)