Practice sympathetic joy

Close your eyes and picture yourself.
Imagine something good happening to you—falling in love or writing something you’re proud of. Feel the joy that would come from that. Let it flow through you.

Picture somebody you love.
Imagine something wonderful happening for them. Feel the joy from that, and let that flow through you too.

Picture somebody you don’t really know.
Say, the clerk who serves you in the grocery store. Imagine something wonderful happening to her. And try to feel real joy for her.

Picture somebody you don’t like.
Imagine something good happening for that person and try to feel joy for them. Try to feel the same joy you’d feel for yourself or somebody you love. Imagine how good they’d feel and how moved they’d be.

Picture somebody you really dislike or envy.
Try to feel joy for them. Real, true joy.

Do this every day, for fifteen minutes.