{"id":46540,"date":"2021-12-10T05:00:38","date_gmt":"2021-12-10T13:00:38","guid":{"rendered":"https:\/\/nalandabodhi.org\/?p=46540"},"modified":"2026-04-22T09:30:45","modified_gmt":"2026-04-22T16:30:45","slug":"the-four-immeasurables-joy","status":"publish","type":"post","link":"https:\/\/nalandabodhi.org\/nl\/2021\/12\/10\/the-four-immeasurables-joy\/","title":{"rendered":"The Four Immeasurables: Joy"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t
\n\t\t\t\t

Music brings me joy. Listening, writing, playing, singing, and dancing to it have brought me bliss my whole life. Music can also evoke a variety of other strong feelings. Once, at a social function, a talented musician started playing a song that sounded very familiar. She was singing beautifully in Chinese, and soon I recognized that it was a tune I had arranged. I felt a pang of jealousy. She was performing my<\/i> song in front of the audience, and she was receiving their attention instead of me.<\/p>

The next moment I realized how silly that thought was. After a breath, I let it go and simply appreciated the beauty of her rendition. Relaxing my envy opened up the space to listen without bias and to rejoice in her skill and creativity.\u00a0<\/p>

One moment I was confused and twisted up in jealousy, and the next I found acceptance and peace, all within the space of a few musical notes. Even more, I was happy that the song was being played at all, and so well and in such a unique way. I genuinely clapped and cheered for her when it was done. Not only had I unburdened myself of an outburst of resentment, but I had disrupted the perpetuation of a negative pattern. Losing my competitiveness, I could share in the communal joy of the moment with her and everyone else.<\/p>

It felt so good to release the jealousy and rest in the natural joy that effortlessly replaced it. Just imagine what it would be like if everyone had all they needed and wanted and could just relax. Imagine if there was no poverty, sickness, or strife, and all beings were perfectly content. Such an aspiration and the actions inspired by it are true kindness.<\/p>

Simply being kind is the greatest gift we can give others and also give ourselves. Everyone benefits. There are limitless beings, and our capacity to be kind is also limitless. We can train in opening our heart and truly #GoKind.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t
\n\t\t\t\t

Contemplation Exercise<\/h2>
  1. To start your session, find a quiet space. Set a positive intention.<\/li>
  2. Do a few minutes of calm abiding meditation, and then slowly recite three times: \u201cMay all sentient beings not be separated from the great happiness devoid of suffering.\u201d (Memorizing it is encouraged.)\u00a0<\/li>
  3. One classical image for this contemplation is a mother who thought she lost her only child but then finds them and experiences boundless joy. Imagine yourself as the mother. Notice how it feels when you find your long-lost child.\u00a0<\/li>
  4. Return to the recitation, and expand your sphere of rejoicing from yourself to those you already care for, then to those you don\u2019t know, and even to people you don\u2019t like or are jealous of. Include all beings, seen and unseen.<\/li>
  5. Conclude with a few minutes of calm abiding meditation. Offer any goodness from the session to others.<\/li><\/ol>

    \u00a0<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

    \n\t\t\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t\t\t\"\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t
    \n\t\t\t\t\t\t\t\t\t
    \n\t\t\t\t\t\t
    \n\t\t\t\t\t\t\t Nick Vail\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
    \n\t\t\t\t\t\t

    Nick Vail is a Karunika (teacher) for Nalandabodhi who lives in Seattle.
    \nA single parent, he enjoys quality time with his son, being in nature, playing the guitar, singing, dancing, and meditation.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

    While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.<\/p>","protected":false},"author":95,"featured_media":46541,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_links_to":"","_links_to_target":""},"categories":[3009],"tags":[3404,3414,3417,3410],"acf":[],"yoast_head":"\nThe Four Immeasurables: Joy - Nalandabodhi International<\/title>\n<meta name=\"description\" content=\"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nalandabodhi.org\/nl\/2021\/12\/10\/the-four-immeasurables-joy\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Four Immeasurables: Joy - Nalandabodhi International\" \/>\n<meta property=\"og:description\" content=\"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nalandabodhi.org\/nl\/2021\/12\/10\/the-four-immeasurables-joy\/\" \/>\n<meta property=\"og:site_name\" content=\"Nalandabodhi International\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-10T13:00:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-22T16:30:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2021\/12\/Dec-3.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1120\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"nirzhar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Geschreven door\" \/>\n\t<meta name=\"twitter:data1\" content=\"nirzhar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Geschatte leestijd\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/\"},\"author\":{\"name\":\"nirzhar\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/04fb4e02c44508b9cf0276b6cc3bf56d\"},\"headline\":\"The Four Immeasurables: Joy\",\"datePublished\":\"2021-12-10T13:00:38+00:00\",\"dateModified\":\"2026-04-22T16:30:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/\"},\"wordCount\":487,\"publisher\":{\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#organization\"},\"keywords\":[\"compassion\",\"emotional intelligence\",\"meditation\",\"mindfulness\"],\"articleSection\":[\"Articles\"],\"inLanguage\":\"nl\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/\",\"url\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/\",\"name\":\"The Four Immeasurables: Joy - Nalandabodhi International\",\"isPartOf\":{\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#website\"},\"datePublished\":\"2021-12-10T13:00:38+00:00\",\"dateModified\":\"2026-04-22T16:30:45+00:00\",\"description\":\"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.\",\"breadcrumb\":{\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#breadcrumb\"},\"inLanguage\":\"nl\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/nalandabodhi.org\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Four Immeasurables: Joy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#website\",\"url\":\"https:\/\/nalandabodhi.org\/fr\/\",\"name\":\"Nalandabodhi International\",\"description\":\"Be Wise, GoKind, Live Fully\",\"publisher\":{\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/nalandabodhi.org\/fr\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"nl\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#organization\",\"name\":\"Nalandabodhi\",\"url\":\"https:\/\/nalandabodhi.org\/fr\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"nl\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2020\/05\/NBLogo.png\",\"contentUrl\":\"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2020\/05\/NBLogo.png\",\"width\":785,\"height\":785,\"caption\":\"Nalandabodhi\"},\"image\":{\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/04fb4e02c44508b9cf0276b6cc3bf56d\",\"name\":\"nirzhar\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"nl\",\"@id\":\"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/fdb224ebe4968f3b7a64cb75a56a4a4e?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/fdb224ebe4968f3b7a64cb75a56a4a4e?s=96&d=mm&r=g\",\"caption\":\"nirzhar\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The Four Immeasurables: Joy - Nalandabodhi International","description":"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nalandabodhi.org\/nl\/2021\/12\/10\/the-four-immeasurables-joy\/","og_locale":"nl_NL","og_type":"article","og_title":"The Four Immeasurables: Joy - Nalandabodhi International","og_description":"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.","og_url":"https:\/\/nalandabodhi.org\/nl\/2021\/12\/10\/the-four-immeasurables-joy\/","og_site_name":"Nalandabodhi International","article_published_time":"2021-12-10T13:00:38+00:00","article_modified_time":"2026-04-22T16:30:45+00:00","og_image":[{"width":1120,"height":630,"url":"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2021\/12\/Dec-3.png","type":"image\/png"}],"author":"nirzhar","twitter_card":"summary_large_image","twitter_misc":{"Geschreven door":"nirzhar","Geschatte leestijd":"3 minuten"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#article","isPartOf":{"@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/"},"author":{"name":"nirzhar","@id":"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/04fb4e02c44508b9cf0276b6cc3bf56d"},"headline":"The Four Immeasurables: Joy","datePublished":"2021-12-10T13:00:38+00:00","dateModified":"2026-04-22T16:30:45+00:00","mainEntityOfPage":{"@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/"},"wordCount":487,"publisher":{"@id":"https:\/\/nalandabodhi.org\/fr\/#organization"},"keywords":["compassion","emotional intelligence","meditation","mindfulness"],"articleSection":["Articles"],"inLanguage":"nl"},{"@type":"WebPage","@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/","url":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/","name":"The Four Immeasurables: Joy - Nalandabodhi International","isPartOf":{"@id":"https:\/\/nalandabodhi.org\/fr\/#website"},"datePublished":"2021-12-10T13:00:38+00:00","dateModified":"2026-04-22T16:30:45+00:00","description":"While listening to music, the author releases a moment of jealousy and unlocks an experience of joy and kindness. Includes a contemplation exercise to try.","breadcrumb":{"@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#breadcrumb"},"inLanguage":"nl","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/nalandabodhi.org\/2021\/12\/10\/the-four-immeasurables-joy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/nalandabodhi.org\/"},{"@type":"ListItem","position":2,"name":"The Four Immeasurables: Joy"}]},{"@type":"WebSite","@id":"https:\/\/nalandabodhi.org\/fr\/#website","url":"https:\/\/nalandabodhi.org\/fr\/","name":"Nalandabodhi International","description":"Be Wise, GoKind, Live Fully","publisher":{"@id":"https:\/\/nalandabodhi.org\/fr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nalandabodhi.org\/fr\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"nl"},{"@type":"Organization","@id":"https:\/\/nalandabodhi.org\/fr\/#organization","name":"Nalandabodhi","url":"https:\/\/nalandabodhi.org\/fr\/","logo":{"@type":"ImageObject","inLanguage":"nl","@id":"https:\/\/nalandabodhi.org\/fr\/#\/schema\/logo\/image\/","url":"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2020\/05\/NBLogo.png","contentUrl":"https:\/\/nalandabodhi.org\/wp-content\/uploads\/2020\/05\/NBLogo.png","width":785,"height":785,"caption":"Nalandabodhi"},"image":{"@id":"https:\/\/nalandabodhi.org\/fr\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/04fb4e02c44508b9cf0276b6cc3bf56d","name":"nirzhar","image":{"@type":"ImageObject","inLanguage":"nl","@id":"https:\/\/nalandabodhi.org\/fr\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/fdb224ebe4968f3b7a64cb75a56a4a4e?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/fdb224ebe4968f3b7a64cb75a56a4a4e?s=96&d=mm&r=g","caption":"nirzhar"}}]}},"_links":{"self":[{"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/posts\/46540"}],"collection":[{"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/users\/95"}],"replies":[{"embeddable":true,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/comments?post=46540"}],"version-history":[{"count":2,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/posts\/46540\/revisions"}],"predecessor-version":[{"id":74839,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/posts\/46540\/revisions\/74839"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/media\/46541"}],"wp:attachment":[{"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/media?parent=46540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/categories?post=46540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nalandabodhi.org\/nl\/wp-json\/wp\/v2\/tags?post=46540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}