Preparation
Posture: Sit in a stable posture, cross-legged or on a chair. Keep the spine upright but relaxed.
Breathing: Establish mindfulness of breathing for a few minutes to calm the mind and settle awareness.
Intention: Bring to mind the purpose of this practice, to see the body clearly as it is, not as it is imagined or desired.
Recollection of the 32 Parts
And how does a disciple examine the body? Here, a disciple examines this very body from the soles of the feet up, from the top of the head down, enclosed in skin and full of various kinds of impurity:
Visualize each part individually as it is in real life. Or you can imagine the body like a transparent sack filled with these parts.
As you go through the list reflect: "All these are in this body, not beautiful, not permanent, not self."
- Head hairs,
- Body hairs,
- Nails,
- Teeth,
- Skin,
- Flesh,
- Sinews,
- Bones,
- Bone marrow,
- Kidneys,
- Heart,
- Liver,
- Pleura (diaphragm),
- Spleen,
- Lungs,
- Intestines,
- Mesentery,
- Undigested food,
- Feces,
- Bile,
- Phlegm,
- Pus,
- Blood,
- Sweat,
- Fat,
- Tears,
- Grease,
- Saliva,
- Mucus,
- Joint fluid,
- Urine,
- Brain.
Ask yourself:
- Are any of these parts inherently pure or desirable?
- Do they belong to a 'self', or are they just natural phenomena arising from conditions?
- Is this body lasting, or constantly changing?
Let these reflections reduce clinging and increase disenchantment.
Return to Stillness
Conclude by returning to mindfulness of breathing, allowing the contemplation to settle. Dwell in silence, letting insight and equanimity deepen.