Cattāri Brahmavihārā

Browsing through Dhamma Wheel (my favorite Buddhist forum) I came across the following instructions for cultivating mudita:

Muditā

Self: Return your attention to your own body, re-establishing your sense of
being grounded in the body. Bring your attention to your heart. Open to the
joy that you feel in your life, the ways in which you are fortunate and blessed,
and then begin a flow of aspiration directed towards your heart that you may
fully enjoy your good fortune. “May I enjoy my happiness, and may it last a
long time.” Or you might shorten your aspiration to simply, “Enjoy!” Joy feels
and responds to the happiness of the person. It is love directed towards
happiness, and so always involves an awareness of happiness. Again, be
creative in your aspiration, as you imagine or reflect on the various ways in
which you enjoy good fortune.

Fortunate person: Now bring to mind someone you know who is very happy,
who is particularly fortunate and prosperous at present. Reflect, “Just as I
rejoice in my good fortune, so does s/he; just as s/he rejoices in her good
fortune, so do I. We are exactly the same in this respect.” Then imagine or
visualise the person in front of you and send a stream of joy towards him or
her, using suitable words. Again, if a feeling of joy arises, absorb into that
feeling. Otherwise focus on the stream of intentions you are generating.

I think I already use a variant of this technique but it’s always good to get ideas from other teachers and practitioners. Sorry for the short post but I’m at the in-laws today so there’s not much in the way of time. May you all be well!