Скачать или смотреть Peace Meditation: Part 3: APPRECIATIVE JOY (Buddha's Four Immeasurables as a practice for Peace)

With many thanks to Lisa C, Karen M, and Karen R for organizing this online gathering and meditation session via the Virtual Dharma Temple (VDT); Mar.12, 2022.
[Derek's writings: https://sfu.academia.edu/DerekRasmussen]

A powerful way to cultivate peace is to meditate on the Four Immeasurable feelings of loving kindness, compassion, appreciative joy, and equanimity.

The Buddha originally gave instruction on how to cultivate these feelings directionally, as a stepping stone to feeling them boundlessly.

What follows is an orientation and then guided meditation on Immeasurable Appreciative Joy, or the natural feeling of noticing the joys and victories of others--victories that don't come at anyone's expense. The joys of people, pets, animals.
We start with permeating the body with Appreciative Joy,; then radiate the feeling directionally; and then resting in the field of feeling, the Immeasurable, unconfined, not enclosed, with no centre and no edge.

One way to think about the practice is to use Thich Nhat Hanh's metaphor of wave and ocean. We notice the resonance we feel when we perceive and appreciate the joys of others, the feeling of second-hand vicarious joy that permeates thru us; we see this as a wave or waves resonating with joy ; then we allow it to permeate the ocean or the broad field of feeling. All waves are made of ocean, and the oceanic, nonparticular, no-object feeling of appreciative joy is the Immeasurable.