Meditation Notes from the Writings of Ken Wilber

"Slowly begin to silently recite the following to yourself, trying to realize as vividly as possible the import of each statement:"

• "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 excited, sick or healthy, heavy or light, but that has nothing to do with my inward I. I have a body, but I am not my body."
• "I have desires, but I am not my desires. I can know my desires, and what can be known is not the true Knower. Desires come and go, floating through my awareness, but they do not affect my inward I. I have desires, but I am not desires."
• "I have emotions, but I am not my emotions. I can feel and sense my emotions, and what can be felt and sensed is not the true Feeler. Emotions pass through me, but they do not affect my inward I. I have emotions, but I am not emotions."
• "I have thoughts, but I am not my thoughts. I can know and intuit my thoughts, and what can be known is not the true Knower. Thoughts come to me and thoughts leave me, but they do not affect my inward I. I have thoughts, but I am not my thoughts."
  
  

Affirm as concretely as possible:

• "I am what remains, a pure center of awareness, an unmoved witness of all these thoughts, emotions, feelings, and desires."

From http://www.integralworld.net/meditation.html