See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

How to Trade Jealousy For Joy

Melli O'Brien



Melli O'Brien



Scan the following QR code with your camera app to open it on your phone

How to Trade Jealousy For Joy

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness.

Today I'm going to talk about

how to trade jealousy for

genuine joy for others happiness.

So you've probably experienced how

painful jealousy can be and how much

it affects your mental wellbeing.

And your feelings of envy

don't necessarily diminish

the happiness of those you're

jealous of, but they certainly do

diminish our own peace of mind.

And I think, you know, what makes

jealousy even harder is it's one

of those experiences, it's one of

those emotions that we don't really

like to admit that we're having,

we don't like to talk about it.

So it's often a really private experience.

And sometimes quite frankly, we don't

even want to admit it to ourselves, right?

So jealousy takes many different forms.

Competitiveness, resentment, envy,

insecurity, feelings of unworthiness,

or just ill-will towards another person.

So I think what we often don't realize

about jealousy is that a lot of it does

flow from believing that we and our

lives are not good enough just as we are.

So it's a kind of feeling of less than.

So, for example, I've noticed that a bit

of jealousy and insecurity rears up in

me when I see social media and sometimes

these achievements of people in my field

who are doing really big talks or, you

know, they've already written their

books and I'm still working on mine.

And in those moments, when I feel

jealous, I use a tool that I learned

from Buddhism called sympathetic joy.

First, I actually just lean into the

feeling of the emotion in my body.

This allows me to stay present with

my direct experience of the emotion

instead of getting caught up in

my head and in all the thoughts

that keep fueling the jealousy.

So this leaning into what I'm

feeling also pulls me out of

pretending I'm not feeling jealous.

And makes a space for the calm

and compassion of mindfulness to

kind of surround the jealousy.

Then I switch my focus from the

jealousy to deliberately cultivating

happiness and appreciation for

this person's good fortune.

Mentally, I wish them really well.

And I connect to the fact that deep down,

I really do want others to be happy.

So I take a moment to delight

in the fact that they are,

I don't want them to be sad.

I want them to do well.

And then finally, I just take a

moment to notice all the good fortune

I already have in my own life.

And I feel gratitude for it.

So after doing this practice, I

find myself filled with a sense of

abundance and happiness for both of us.

So instead of feeling

lack, I feel abundance.

Instead of feeling less than or

separation, I feel connection and joy.

So in today's meditation, I'm going

to guide you through a practice of

sympathetic joy so you can really have

a longer practice of this for yourself.

But also just the next time you find

yourself caught up in jealousy, see if

you can lean into it, let yourself feel

it, and then switch your focus to being

happy for the abundance and beauty, not

only in their life, but in your life too.

So as always thank you for your

practice and your presence here with us.

And now let's settle in

for today's meditation.

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.