Self Dis-identification and Identification exercise

We are dominated by everything with which our self, becomes identified. We can dominate and control everything from which we dis-identify ourselves. (Roberto Assagioli)

This is an effective psychological exercise that helps people regulate their emotions and thinking, and it can strengthen the inner core of our personality. It is a good practice for centering one self.

This process of Self -Identification can create an inner space that gives us the ability to change the way we relate to our emotions and thoughts. The idea is for us to control our thoughts and emotions and not be controlled by them.

We tend to identify with the parts of us that have successful in the past to overcome problems and other obstacles. This does not mean that they will be successful in the future, therefore we need to develop more flexibility in the way we think of ourselves.  This could mean the need to reorganize ourselves to confront new challenges and situations.

Because we are not automatically aware of the true nature of our identity, we need to practice  “self-reminders” of who we really are.  When we are able to perceive our world from this new point of view, we will be transformed.  When we see ourselves with a lot more choices. our sense of freedom expands dramatically.

This exercise should to be done in a quiet place, with eyes closed and an attitude of inner calmness.  You begin by paying attention to our bodily sensations. Starting with the sole of you feet, be aware of how they are touching the floor. Feel your connection to the earth. Move your awareness upwards, from your feet to the legs, hips, lower and upper back, then move to the belly and chest, hand and arms, now feel the muscles around your shoulders, lastly, ending with the muscles of your face. Find areas where they may be tension or sensations of pain.  At the end of this process ask yourself who was observing the body.  Notice if the way you feel in your body has changed since you started the exercise.

Say to your self:  “I have a body but I am not my body”.

Now shift the attention to your emotions.  Observe how the emotions have changed and shifted during the day and even through the week.  Notice that even though the emotions have been various and some have been positive and others were negative, there is a continuity to your sense of self. You remain the same person. At time the emotions are so strong that you feel possessed by them, yet, you are able to remain separated from them. Now, observe how the emotions change the way we feel about ourself and others, yet you can take a step back and see that the part that is witnessing the emotions remains the same.

Say to your self:  “I have emotions but I am not my emotions”.

From the emotions, shift your awareness to your thoughts.  Notice what thoughts are circling in your head.  Do you chose them or are they appearing in your mind with out your control?  Notice that you can also direct your mind to have thoughts about the subject of your choice.  Even though you could direct the mind to think, often it does so with out your command.                  

You can direct your mind to reflect on the past or project into the future.  Notice that you can step back and be aware of your thoughts and you can choose what you want to think about.

Say to your self:  “I have thoughts but I am not my thoughts”

After reviewing all three parts of the personality, the body, emotions, and thoughts, we stay focused on the center of awareness.  From this center, we can observe the inner and outer events of our life.   From this space, we say to your self:

I am a center of awareness  and will, from where we can observe and choose the direction of our body, emotions and thoughts. 

This last step, represents the state of Beingness, where we are able to just observe the content of the mind.  Just noticing, with no reaction or judgment.  By practicing this exercise, we are able to create a space within ourselves that can experience inner peace and understanding.  From this place, there is also a very important part of our being, our willpower.  This is where we experience the power of choice, responsibility, and purpose.

Try to practice this exercise often, as it is powerful in developing the ability to free oneself from the influence of negative thoughts and emotions.  It also strengthens our ability to make healthy choices.

Once you have internalized this process, you can do a shorter form as below:

“I have a body but I am not my body”.

“I have emotions but I am not my emotions”.

 “I have thoughts but I am not my thoughts”.

I am a center of awareness  and will, from where we can observe and choose the direction of our body, emotions and thoughts.