5-minute awareness meditation.
Our past experiences — maybe humiliation, insecurity, or family patterns — have left emotional imprints (karma).
So when a similar situation arises, that memory pushes them to react automatically.
Our emotional reaction means our memory ( emotional, thought, genetic) repeating itself.
Conscious response or awareness make us free from the memory.Example, if you are Angry,
When you become aware — “Ah, this anger is not me, it’s just an old pattern” — that awareness breaks the chain.
That’s one way grip of memory starts dissolving.
Guided Awareness Meditation: “Free from Memory”
(You can read it slowly, or record following in your own voice to follow daily)
(The pacing below matches a calm, natural breathing rhythm, suitable for you — about five minutes total.)
(Begin in a quiet space. Sit comfortably. Close your eyes.)
[0:00 – 0:30 seconds]
Take a gentle breath in… and slowly exhale.
Feel your body resting wherever you are.
Let your shoulders soften.
Let your face relax.
You are here… now.
There is nothing to do — just be.
[0:30 – 1minute,:30seconds]
Bring your attention to your breath.
Feel the cool air entering your nose…
and the warm air leaving.
Don’t control it — simply watch.
Each breath comes and goes by itself.
Notice the quiet rhythm of life happening within you.
If a thought appears, smile at it…
and gently return to your breath.
[1:30 – 3:00]
Now, let your awareness expand.
Watch your thoughts, emotions, and sensations
as if you are watching clouds drift across the sky.
You don’t have to follow them.
You don’t have to stop them.
Just notice —
“This is a thought.”
“This is a feeling.”
“These are memories moving through me.”
You are not the thought.
You are not the emotion.
You are the space in which they appear.
Calm, open, aware.
[3:00 – 4:00]
Now, shift attention from the thoughts to the aliveness in your body.
Feel your heartbeat.
Feel the subtle hum of energy in your hands, your face, your chest.
Without any name, without any past —
you are pure presence.
This is life before identity, before karma.
Just awareness, vibrant and still.
[4:00 – 4:45]
Rest here for a few breaths.
Nothing to fix, nothing to become.
Simply being aware — that is freedom.
In this awareness, memory loses power.
Karma dissolves in the light of consciousness.
[4:45 – 5:00]
Now, take one deep, conscious breath.
Whisper inwardly:
“May I remain aware through this day.”
Gently open your eyes…
and carry this stillness into your next moment.
Dr. Nelson Joseph
Founder of ‘I Mind The Mind’
To join contact+919495045230
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