Have you ever scrolled through social media and felt a pang in your chest? A friend buys a new house, someone else gets a promotion, another seems effortlessly joyful—and suddenly your own life feels lacking. Even when we have much to be grateful for, envy sneaks in, whispering, “Why not me?”

Envy is a deeply human experience. We don’t choose to feel it, but it arises anyway—tightening the heart, narrowing our view, and robbing us of contentment. Buddhism doesn’t shame us for feeling envy. Instead, it gently guides us to understand its roots and release its hold.

This article will explore how to let go of envy the Buddhist way—through awareness, compassion, and the cultivation of joy in others’ happiness. We’ll draw from the Buddha’s teachings, look honestly at our inner habits, and learn how to replace the poison of envy with the medicine of mudita, or sympathetic joy.

Letting go of envy isn’t about forcing yourself to feel happy for others. It’s about freeing yourself from suffering and reconnecting with the boundless peace already within you.

☸️ The Root of Envy: Understanding the Buddhist Perspective

In Buddhist thought, envy (issā in Pali) is one of the unwholesome mental states (akusala cetasikas) that disturb the mind and lead to suffering. It’s often paired with mātsarya (stinginess or possessiveness)—a clinging to what we have and a resentment of what others gain.

Envy arises from the delusion of self and separation. When we believe in a fixed, isolated “me,” we naturally start comparing that self to others: She’s more successful than me, He’s more attractive, They’re ahead in life. These comparisons feed the flames of envy.

The Buddha taught that this mind state is rooted in greed, hatred, and delusion—the three poisons that fuel our dissatisfaction. Envy is a subtle combination of all three:

In Dhammapada verse 362, the Buddha says:

“Not by silence does one become a sage, if one is ignorant and unmindful;
But one who, as if holding scales, takes only the good and discards the bad,
Such a wise one is truly a sage.”

Letting go of envy begins with mindful awareness—recognizing its presence without judgment, and gently turning the mind toward wisdom and compassion.

🧘 Transforming Envy in Everyday Life

Envy doesn’t usually announce itself clearly. It disguises itself as judgment, insecurity, or irritability. So the first step is to become aware of envy when it arises.

1. Notice the Feeling Without Shame

When you feel the twinge of envy—tight chest, sharp thoughts, a sense of lack—pause. Acknowledge it kindly:

“Ah, this is envy. It’s here right now. I don’t have to act on it.”

Buddhism encourages bare attention: seeing clearly without clinging or aversion. This step softens our reactivity and opens a space for understanding.

2. Explore the Root Without Judgment

Ask yourself:

Often, we’ll find that the envy masks deeper needs—belonging, recognition, love. Instead of feeding the comparison, we can care for the unmet longing beneath.

3. Practice Mudita: Joy in Others’ Joy

One of the Four Immeasurables (brahmaviharas) in Buddhism is mudita, often translated as sympathetic joy. It is the practice of rejoicing in the happiness and success of others.

This doesn’t always come naturally. But it can be cultivated intentionally, like a muscle:

As we train the mind in mudita, we slowly loosen the grip of envy and reconnect with interconnection and generosity of spirit.

4. Gratitude: Grounding in Your Own Abundance

Envy focuses the mind on what we lack. Gratitude shifts attention to what we already have.

Try this when envy arises:

Gratitude doesn’t deny desire. It simply reminds us that we are already whole.

🪷 A Story of Inner Shift

Consider the story of Ananda, one of the Buddha’s closest disciples. Though wise and devoted, Ananda once struggled with envy toward another monk praised for deep meditation.

Seeing his inner turmoil, the Buddha gently guided him to reflect not on what he lacked, but on the value of his own unique qualities—his compassion, service, and clear memory of the Dharma. In doing so, Ananda realized that comparison had clouded his vision, and joy arose naturally for his fellow monk’s path.

In our own lives, we might not be monks, but we often measure our worth through others’ milestones. A friend’s wedding, a sibling’s promotion, a peer’s praise—these moments can trigger deep envy. But if we can recognize our shared humanity, the envy turns tender. We see not competition, but connection.

Over time, the energy once tied up in comparison becomes available for deeper joy, contentment, and presence.

🔍 Try This: Daily Practices to Release Envy

🌿 Mindful Check-In

Each evening, ask:

Write your reflections without judgment.

🌸 Mudita Meditation (5 minutes)

Over time, you’ll feel a subtle inner shift—lightness, even gladness.

🪞Gratitude Mirror

Stand before a mirror and speak aloud three things you’re grateful for about yourself.

Let this re-anchor your self-worth.

🧭 Keep Walking the Path

Letting go of envy isn’t about becoming saintly overnight. It’s about noticing the moments we close our hearts—and choosing, gently, to open them again.

When we practice the Buddhist way of understanding envy, we loosen the chains of comparison. We stop seeing joy as scarce. We realize that someone else’s light does not dim our own—it can even help us shine brighter.

May you find peace in your own unfolding. May you learn to smile at others’ joy. And may you trust that your path, just as it is, is enough.

“May all beings be happy. May all beings be free from envy. May all beings rejoice in each other’s well-being.”