Learning & Practice

Metta Sutta: Verse 2

They are content, easily supported, not overly busy, restrained at the sense doors, careful, modest, and not selfish in relationships.

Metta Sutta Verse 2

Learning and Practice Suggestions:

Just as the first verse, the second verse of the Metta Sutta further articulates the qualities and conditions that help us realize true Metta within our hearts and minds.

Contemplate and discern whether or not these qualities (or their opposites) are active in your heart-mind during formal meditation practice and daily life.

  • First, notice when the positive attributes are present or not present. Try not to judge yourself if you notice that they are not present. And, see if you can appreciate the positive qualities when they are present.
  • Second, contemplate the value of these qualities. Consider the harm that may arise when they are not present or when the opposite of these qualities are present.
  • Third, try to bring these qualities to life - within your mind, heart, words, and actions. Intentionally call them to the front of your heart and mind. See if you can imbue your words and actions with them. Investigate how they impact your lived experience.
  • Lastly, when these states are not present in your heart and mind, or their opposites are present within your words or actions, see if you can let go of them. See if you can apply effort to transform the unwholesome qualities with wholesome ones.


At ease with the way things are. Contentment with what one has, rather than always thinking of what one could get or have happen. Lack of contentment is a manifestation of craving, which prevents us from living ins the here and now, and is a root cause of Dukkha. When one lets go of craving, one becomes more content and more able to let go of clinging when it arises in life. It's worth noting that lack of contentment is not only destructive to oneself, it is also destructive to others and the world. Resources are finite, and our desires can be infinite.

Easily Supported/Appreciative:


Not Overly Busy:

Often translates as not being caught up within  hustle and bustle contracted into "doing" - overly busy -  consumed - Not able to invest time onto knowing, cultivating, and self freeing oneself through learning, mindful living, and meditation. Sometimes commentaries stress how often our "doing" is related to a conscious or unconscious desire to prove one's worth to others though business. This does not relate to getting things done that need to be done ignorer to live a healthy life. It does however refer to the fact that we can often fill our time up with less meaningful activity that does not allow the time and space to engage in what is truly important and health promoting.

Live Simply:

We have the potential to realize great wisdom, compassion, and freedom from the patterns that cause unnecessary stress, anxiety, depression, and discontentment - Dukkah. Our addictive desire for more and more things can hinder that potential. Living simply helps us examine what things are meaningful in our lives. By bringing more minimalism to our life, we can create room for the most important aspects of life.

Restrained at the Sense Doors:

Our six senses connect us to — and allow us to be aware of — our inner and outer world. This connection plays a crucial role in understanding and understanding ourselves, others, and our shared world. What we are in contact with shapes our hearts and minds, and the shapes of our hearts and mind influences our attention, thoughts, emotions, and actions.

Contact (Objects + six senses + Consciousness) is a kind of sustenance that could be nourishing/wholesome or poisonous/unwholesome. We will be nourished if we are in contact with healthy things and situations. And if we are in contact with unhealthy things, we will be harmed.

Being "restrained at the Sense Doors" is essential to meditation and mindful living practice. "Restrained" is sometimes spoken of as "Guarding." We are restrained by not reacting to contact in an unbeneficial way. We avoid reacting with greed, hate, and delusion. For example, we are careful not to act out when we are "triggered." We Guard our senses by not consuming unhealthy objects or situations as best as we can. And we try to nourish ourselves by making our inner and outer environments as safe and wholesome as possible.





Not Selfish in Relationships:


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