How to Do Asubha Meditation

We tend to think a lot about the beautiful parts of the human body (healthy hair, glowing skin, a nice smile, etc), but asubha meditation is about focusing on the opposite: the unattractive and unpleasant qualities of the body. The goal of practicing asubha meditation is to become less attached to your own body and to stop seeing others as objects of beauty. If you’re not sure where to start, don’t worry. This article will walk you through everything you need to know so you can start doing asubha meditation on your own.

Part 1

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Preparing for Asubha Meditation

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Practice mindfulness of breath. This well help prepare you for the asubha meditation at hand and may help you reach the first jhana (or altered state of consciousness), when doing the asubha meditation.^{[1]XResearch source} Initial meditation practice should include sustained attention on an object, such as your breath.^{[2]XResearch source}
- If you feel your mind wandering during meditation, just bring your attention back to your breath without judgment and continue concentrating.^{[3]XResearch source}
As these are not readily available in many countries, you may have to rely on photos or your imagination. In all, there are ten different stages of decomposition you need to see to prepare for the meditation.^{[4]XResearch source} It is important that you see different stages, including the bloated corpse, a body that is blue/black, the festering body, a body with skin that is cracking, the mangled corpse, a body that has been cut up, a mutilated body, a bloody body, the worm-ridden corpse, and the skeleton. There are a few different versions of this sequence out there.^{[5]XResearch source}
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Without the direct guidance of a teacher, this practice can be dangerous, as the canon of Buddhist literature includes a story of the Buddha teaching this mediation to pupils, a lot of whom commit suicide while the Buddha is in retreat.^{[6]XResearch source}

Part 2

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Practicing the Asubha Meditation

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It is best to use the worst image you have seen for starting this meditation. This helps you get a sense of the corruptibility of the body.^{[7]XResearch source}
Think of the relationship between your body and that body. It is important to acknowledge your own corruptibility. You can do this by likening your body to the corpse you have seen.^{[8]XResearch source}
This will allow you to know the corruptibility of the body in all its forms, from bloated corpse to skeleton. This can help you reach the first jhana. If you have already reached the fourth jhana, it will simply help you learn to control the image, by focusing on a single aspect.^{[9]XResearch source}
Your goal should be to get to one or two hours of asubha meditation. The focus on the object for that time will allow you to go from thinking ‘learning sign’ or the pictures of the corpse as you saw them to the ‘counterpart sign’ or the perfected mental image.^{[10]XResearch source}
Remember that the purpose of the meditation is not to engender hatred of the body but to help you gain a sense of detachment from it. It is not so much to encourage you to live ascetically. Rather it is that you respect the body and its corruptibility. Focusing on foulness will lessen your attachment, but with practice it will also engender a healthy respect for your body.^{[11]XResearch source}
The practice can be very powerful, and can lead to hatred of the body without guidance. It is not surprising that such focus can lead to suicidal thoughts, but with guidance it can be an important meditation for your practice.^{[12]XResearch source}

Part 3

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Finding a Buddhist Teacher

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This can be through email, or by seeing a photograph, or meeting in person. The important thing is that you connect. Don’t rush into a student-pupil relationship. The right relationship will become apparent with time.
The best way to know if you have a connection is to listen to them teach. Going in person when you’re new to Buddhism can feel daunting, but all students start as beginners. If you can’t attend in person, listen to them online.
There are major, as well as minor, differences between the different traditions of Buddhism that may help you toward a particular path. You may even want to ask for recommendations from someone you trust.^{[13]XResearch source}
Both of these will be harmful to your practice, and will likely you turn you off of Buddhism if they don’t manage to trap you whether through money or manipulation. Although there are many good teachers out there, it is important to do your research, and avoid such characters. If a teacher or group seems like they are too charismatic or too divisive, then you’ll want to avoid them.

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What makes a good meditation teacher?
Soken Graf
Certified Meditation Coach
Soken Graf is a Meditation Coach, Buddhist Priest, Certified Advanced Rolfer, and a Published Author who runs Bodhi Heart Rolfing and Meditation, a spiritual life coaching business based in New York City, New York. Soken has over 25 years of Buddhist training experience and advises entrepreneurs, business owners, designers, and professionals. He has worked with organizations such as the American Management Association as a consultant for training courses on such topics as Mindful Leadership, Cultivating Awareness, and Understanding Wisdom: The Compassionate Principles of Work-Life Balance. In addition to his work as a priest, Soken has certifications in Advanced Rolfing from the Rolf Institute of Structural Integration, Visceral Manipulation, Craniosacral Therapy, SourcePoint Therapy®, and Cold-Laser Therapy.
Soken Graf
Certified Meditation Coach
Expert Answer
When you're choosing a meditation coach, spend some time talking to them, and try to determine whether there's consistency between what they teach and how they live. It's very important that you're able to look at them with trust and respect, and you won't be able to do that if they aren't actually doing what they're teaching.
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Tips

To get the most out of this practice, work on the fourth jhana (the giving up of pain or pleasure) or mindfulness of breathing.^{[14]XResearch source} This involves working through the first through third jhanas. Because of the complexity of attaining these jhanas, you might want to seek assistance from a qualified teacher. However, if you would like to proceed with a simpler method, work on perfecting your mindfulness of breathing.
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Don't rush. This goes against the principle of the jhanas and asubha meditation.
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Warnings

It is best not to try this meditation without a teacher.
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Do not begin the meditation too early in Buddhist practice.^{[15]XResearch source}
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