Dis-identification and Identification Meditation Exercise –
This is a valuable tool to practice the process of dis-identification or detachment with our lower nature and to bring a wider perspective of ourselves and our truer nature.
1. Sit quietly and comfortably and take 3 deep breaths and then let your breathing become quiet, regular and rhythmic.
2. Become aware of your body.
For some time, just notice in a neutral way – and without trying to change them- all the physical sensations you can be conscious of.
For example: be aware of the contact of your body with the chair you are sitting on, of your feet with the ground, of your clothes with your skin. Be aware of your breathing etc.
Now say to yourself with deep meaning:
“I have a body, but I am not my body” My body may find my body in different conditions, tired or energised, good health or poor, but this is nothing to do with my Self, my real I. I value my body as a precious instrument, I treat it well, but it is not my Self. I have a body. I am not my body
3. Become aware of your emotions
What feelings are you experiencing right now?
Which are the principle feelings you experience recurrently in your life? Consider both the apparently positive and negative ones: love, irritation, jealousy and tenderness, depression and elevation.
Do not judge. Just view your usual feelings with the objective attitude of a scientific investigator taking an inventory.
When you are satisfied that is complete say to yourself:
“I have emotions, but I am not my emotions” My emotions are many different feelings, always changing, sometimes confusing, sometimes sweet. They may swing from love to hatred, from calm to anger, yet my real Self, my true Self does not change, I remain. I may be washed with waves of emotion, I know it will pass in time; therefore I am not my emotions. I have emotions, I am not my emotions….
4. Turn you attention to your desires
Adopting the same impartial attitude as before, review the main desires which take turns in motivating your life. Often you may well be identified with one or the other of these but now you simply consider them side-by-side.
Then say to yourself:
“I have desires but I am not my desires”
Allow it to really sink in and repeat if you choose
5. Observe the world of thoughts.
As soon as a thought emerges, watch it until another one takes its place, then another one and so on. If you think you are not having any thoughts, realize that this too is a thought. Watch your stream of consciousness as it flows by: memories, opinions, nonsense, arguments, and images. Do this for a couple of minutes. Then say:
“I have a mind, but I am not my mind”. My mind is a valuable tool of discovery and expression, but it is not the essence of my being. My thoughts are constantly changing, with new ideas, and new experiences. Often my mind refuses to obey me, therefore it cannot be me. I have a mind, but I am not my mind.
6. If I am not my body, feelings or mind, what am I?
Now see above your head a golden ball of light and move your awareness or consciousness into it:
This is the position of The Observer: the one who has been watching your sensations, feelings, desires and thoughts – is not the same as the object it observes. Who is it that has been observing all these realms? It is your Self, the Soul. This self is not an image or a thought; it is that essence which has been observing all these realms and yet is distinct from all of them. And you are that Being. Then say to yourself:
“I am the Self, a centre of pure light consciousness.”
I am a centre of pure self-awareness; I am a centre of will, capable of observing, directing and utilising my mind, emotions and body. I am the one who is aware. I am the one who chooses.
a) Pause for realisation and assimilation
7. When you are ready return to the room
