This disidentification exercise comes from R. Assagioli. It helps us to overcome attachments to thoughts, feelings and physical sensations so that we can return to our own centre of awareness. This enables us to obtain a ‘healthy distance’ from our inner processes, enabling us to control them in a more flexible way.
You will need 15-20 minutes to do this exercise. Sit or lay down in a peaceful place. Begin by observing your breath, and then say these sentences one after the other. Between the sentences, take the same amount of time that it takes to breathe once, to internalise the sentence.
You can also contact us for a more comprehensive version of this guided meditation exercise as an MP3 file.
“I have a body, but I am not my body. I can see and feel my body, and what can be seen and felt is not the true seer. My body may be tired or agitated, healthy or sick, heavy or light, but that has nothing to do with my inner observer, the witness. I have a body, but I am not (just) my body.
I have feelings, but I am not my feelings. I can sense and feel my feelings, and what can be sensed and felt is not the true sensing self. Feelings come and go, but they do not affect my inner observer, the witness. I have emotions, but I am not my emotions.
I have thoughts, but I am not my thoughts. I can see and recognise my thoughts, and what can be recognised is not the true knower. Thoughts come to me and leave again,
but they do not affect my inner observer, the witness. I have thoughts, but I am not thoughts.
Then this affirmation, as specific as possible: I am what remains, a centre of pure awareness, the observer, the unmoved witness of all of these thoughts, feelings and sensations.”
(from: K. WILBER: Mut und Gnade, 1992)