You do not need a quieter mind to begin. You need a practice you can return to.
Guided meditation for people who find it difficult to switch off, sit still, or know where to begin.
Meditation & Mindfulness
Guided sessions that meet you where you are — whether that is complete beginner, lapsed practitioner, or someone who meditates regularly but wants depth and structure. Not a recording. Not an app. A practitioner who adapts the practice to you in real time.
- Format
- Live 1:1 online
- Cadence
- 45-minute sessions
- Practice
- Personalised to your level
- For groups
- Up to 10 people
"People tell me they can't meditate because their mind won't stop. That is like saying you can't go to the gym because you're not fit. The busy mind is not the obstacle — it is the starting point. Every practice I teach begins there."
— Soma Mukherjee
Meditation can feel difficult when your attention has been carrying a full day.
This is for people whose thoughts keep moving after work, who have tried apps without finding a way in, or who want a practice with more personal guidance.
Attention training, stripped of mysticism.
Meditation, stripped of everything that has been projected onto it, is a simple skill: the ability to direct your attention deliberately instead of having it pulled in every direction by whatever is loudest.
For a professional who spends 8+ hours a day in reactive mode — responding to emails, switching contexts, managing other people's urgency — the attention system is not weak. It is exhausted. It has been running at full capacity with no recovery time. Meditation is not about emptying the mind. It is about giving the attention system the equivalent of a rest day.
The science is clear. Consistent practice makes the brain's threat detector less hair-trigger, strengthens the circuits behind focus and steady decisions, and quiets the mental loops — the rumination and self-criticism — that keep you awake at 2am. The body becomes measurably more resilient to stress.
None of this requires belief. None of it requires flexibility, spirituality, or silence. It requires showing up, being guided through a practice, and allowing the biology to do what the biology does when given the right conditions.
This programme offers four meditation modalities — not because more is better, but because different minds respond to different entry points. Some people cannot sit still but can focus on breath counting. Some people find breath focus anxiety-inducing but relax into a body scan. Soma identifies which modality works for you and builds from there.
Notice where your own attention was in the last hour. That gap is what the practice slowly closes.
Which of these sounds like you?
No right answers. Just an honest starting point.
"I have tried meditation apps but stop using them within a week."
"My mind is too busy to meditate. I can't stop thinking."
"I meditate occasionally but I'm inconsistent and don't go deep."
"I meditate regularly and want to go deeper with a teacher."
Four entry points to the quiet mind.
Pranayama (Breath Meditation)
The most accessible entry point. You do not need to quiet your mind — you give it a job. Counting breaths, following a rhythm, tracking the feeling of air entering and leaving. The analytical mind has something to hold onto, and the body settles as a side effect.
Includes: a range of breathing practices, from quick calming techniques to deeper traditional ones — matched to you.
Mindfulness (Present-Moment Awareness)
The practice of noticing what is happening right now — thoughts, sounds, sensations — without reacting to any of it. Not emptying the mind. Observing the mind. The difference is everything. Over time, this builds the capacity to experience stress, emotion, and mental noise without being captured by it.
Key focus: Thought observation, sensory grounding, sensory integration, emotional resilience.
Yoga Nidra (Deep Guided Rest)
The deepest form of guided relaxation. You lie down, and Soma guides your awareness slowly through the body, settling the brain into the same state it reaches in deep, restful sleep — while you stay awake. Twenty minutes gives you the kind of restoration no amount of scrolling, napping, or coffee can match.
Research shows: measurably deeper rest and a calmer, more resilient nervous system.
Body Scan & Somatic Awareness
Slow, deliberate attention to each part of the body — not moving, not stretching, just noticing. Where is there tension? Where does the breath reach easily, and where does it not? Learning to sense what the body is actually feeling is the quiet foundation of emotional steadiness.
Builds: body awareness, tension release, and a steadier relationship with your own feelings.
The Shape of the Practice
Meditation is an ongoing practice, not a fixed weekly curriculum. It adjusts as your life changes.
Your first session
You do not need to prepare anything. You do not need to have meditated before. In the first session, Soma listens — to how you describe your mind, your stress, your relationship with stillness. Then she guides you through two or three short practices from different modalities. By the end, you will know which approach resonates with your specific nervous system. That becomes your starting point.
The ongoing practice
You choose your rhythm — weekly, fortnightly, or as-needed. Each session Soma selects and adapts the technique based on your state that day. Had a difficult week? Yoga Nidra. Need to sharpen focus before a big presentation? Pranayama. Feeling emotionally heavy? Body scan. The practice is not fixed because you are not fixed — you change, and the practice changes with you.
The progression
Over weeks and months, the practice deepens naturally. Breath capacity expands. The gap between stimulus and response grows — you notice stress arising before it captures you. Sleep improves as a downstream effect. Focus sharpens. The changes are gradual and cumulative — not dramatic, not overnight. They are the compound interest of consistent practice.
After a structured programme
Many clients arrive at Meditation & Mindfulness after completing Sleep Restore, Stress Reset, or another structured programme. The 4–8 week programme addresses a specific issue. Meditation is what sustains the gains. It is the daily practice that keeps the nervous system calibrated after the intensive work is done.
"The ever-smiling Soma has been the fitness guru of the TRDDC/TCS family for over a decade. Besides helping people with their daily routine of Yoga through her excellent teaching methods, she has also provided excellent advice and helped many people overcome fitness-related problems. Her affable personality is her greatest strength."
— BP GauthamChief Scientist, TCS Research
Schedules and Investment
Individual
4-session pack: $279
- Format1:1 with Soma · Zoom
- Length45 minutes
- FrequencyWeekly, fortnightly, or as needed
- Pranayama, mindfulness, Yoga Nidra & body scan
- Adapted to you each session
- Post-session practice note
- Optional home-practice guidance
Corporate Group
Weekly sessions for up to 10 people
- FormatGroup (up to 10) · Zoom
- Length45 minutes
- FrequencyWeekly, ongoing
- BillingMonthly invoice
- All individual modalities
- Group-adapted practices
- Monthly attendance & engagement summary
First class is free — try before you commit. Paid enrolment is generally non-refundable; unused classes remain available for 12 months. See refund terms
What happens next.
Booking is the start, not the finish. Here is exactly how the programme runs from the moment you confirm.
- 01
Confirmation & welcome
Within one working day, Soma confirms your start date and sends the schedule and session links.
- 02
Screening & intake
Complete a short health questionnaire so the practice can be adapted safely to you.
Complete the screening → - 03
Session cadence
Sessions run on the schedule you choose — single sessions or a weekly pack.
- 04
If you miss a session
You receive the recording and a catch-up note; a session may be shifted where possible.
- 05
Completion
Leave with a personalised 20–30 minute daily protocol and a summary of your progress.
Enrolment & refunds
Your first class is free, so you can decide before paying. Paid enrolment is generally non-refundable, but unused classes remain available for 12 months. Your statutory rights are not affected.