Resources
Articles
Be sure to also check out Meena’s work on Medium which houses several articles filled with wisdom and practical tips.
Articles Featuring Meena’s Work
Meditations
Meena’s meditations can also be experienced on these platforms:
“Meena composed and recorded beautiful, secular guided audio meditations for UC Berkeley's Social and Emotional Learning (SEL) Foundations course. It was important to include embodied experiences that helped to foster adult SEL among the course's students, who are all in-service educators and administrators. I'm so grateful to Meena for bringing her genius and so much heart to the project!”
- Pamela McVeagh-Lally, Founding Partner, SEL Consulting Collaborative
This expanding awareness meditation focuses first on your breath followed by body, sounds, thoughts and feelings and finally open awareness where you’re choicelessly aware of whatever is most predominant in your consciousness. When engaged in daily, this practice of expanding awareness can be foundational in building our meditation muscle.
This guided mindful breathing practice is inspired by the teachings of Thich Nhat Hanh. Through utilizing a gatha (short, insightful phrase to support present moment awareness) and a bell this practice gently guides one into relaxation and presence.
This short, guided meditation is focused on mindfulness of the body. This is a great beginner practice to start cultivating present moment awareness of sensations felt in the body. Try this practice before you begin a longer body scan.
Mindfulness of sounds is a wonderful, accessible way to practice mindfulness. Through this short, guided practice you are encouraged to just listen to the sounds of the earth, take them in and be with whatever sounds arise around you.
This meditation guides you through allowing thoughts to come and go as they please, without judging or attaching to them. This meditation also invites you to notice whatever feelings arise for you, where you feel the emotion in your body and bring a quality of acceptance and curiosity to your emotions. Plan to engage in this practice for at least 10 minutes. After the guided meditation ends after 5 minutes, continue to sit for at least another 5 minutes observing your thoughts and feelings.
This guided loving kindness practice focuses on sending loving kindness to oneself. Through this short practice you are invited to hold yourself with loving awareness and compassion as you cultivate mindful, heart-centered breathing.
This is a short body scan practice adapted from Mindfulness Based Stress Reduction (MBSR). In this practice you are invited to slowly and intentionally scan your body. Body scans promote body awareness, stress awareness, and relaxation. Try to commit to practicing daily either first thing in the morning or before you go to sleep for maximum benefits.
This practice of yoga nidra is a powerful way to relax, cultivate awareness and deepen one's intention (sankalpa). The focus of this yoga nidra practice is to strengthen one's awareness and understanding as the "witness." Yoga nidra is most effective when it's practiced with frequency.
This guided deep relaxation is inspired by the teachings of Thich Nhat Hanh and the Plum Village Community of Engaged Buddhism. This practice is an invitation to care for your body and being with compassion and appreciation.
This short progressive muscle relaxation practice is a great way to quickly relax your body throughout the day. Through tensing and releasing muscles you are invited to care for your body. This practice can also support you with falling asleep.
This short, guided meditation is offered to cultivate rootedness and open heartedness during challenging times. During the meditation we are invited to draw strength from those who have come before us. This meditation is inspired by the teachings of Venerable Thich Nhat Hanh and was featured on Mindful.org.
Educational Leadership Magazine asked Meena to record a meditation specifically for educators to cultivate wellbeing. This meditation utilizes mindfulness bells and our breathing to help cultivate a sense of calm and emotional balance.
Affectionate breathing is an accessible way to practice self-compassion. In this guided meditation you will connect feelings of affection and kindness with the act of slow, deep, mindful breathing. This meditation is inspired by the work of Kristen Neff and Chris Germer.
This guided meditation helps us cultivate empathy as a launchpad for compassion. It spotlights our shared humanity and encourages us to see others as fundamentally connected to us, breaking down barriers and creating a foundation for a more compassionate world.
This longer loving kindness practice begins with showering oneself with loving kindness and then adapts the traditional loving kindness practice to include loved ones, neutral parties and eventually all inhabitants of the world. This is a great practice to engage in once you have spent some time cultivating loving kindness for yourself.
Healing and Beloved Community invites us to resource ourselves through the practice of a Somatic Pause.
This Lake Meditation is one of the visualization meditations offered in Mindfulness Based Stress Reduction (MBSR). This traditional MBSR meditation has been enhanced with music. Visualization meditations are powerful because our brains are a fan of visual stimuli.
In each moment, we're presented with a canvas of fresh possibilities and rekindled aspirations. This guided intention setting practice will support you in stepping into new beginnings and crafting soul filled aspirations
Podcasts
Videos
Be sure to check out Meena’s Youtube Channel. Several excerpts from her keynotes, trainings and guided meditations can be found there.
TEDx Talk: Unlocking the Secret Powers of Tenderness
Meena introducing the powerful concept of Interbeing at the 2019 SEL Exchange
Meena’s Speaker Reel
Guiding Moments of Mindfulness - SEL and Wellness Summit
Guided Just Like Me Practice
Intention Setting Practice
Closing Integration Practice
“Witnessing Meena guide a room of nearly a thousand into deep contemplation was truly remarkable. With decades of experience, her authenticity resonated throughout the space. Her calm presence acted as a powerful anchor, effortlessly guiding us all towards profound self-reflection. Meena's teachings transcended gimmicks, radiating a profound genuineness that stemmed from the depths of her heart. Truly inspiring.” - Al Rabanera, Ed.D