The Fitness Pilates Blog

Free January Reset Meditation for pilates classes– 5 Minutes

Wow it is January already- here we are celebrating a new year and what a great way to start your 2026 pilates classes- with a calming and restorative class followed by a January Reset meditation.

Here’s a 5-minute January Reset Meditation you can read at the end of a Pilates class. It’s calm, grounding, and class-friendly, with language that works whether clients are lying supine or seated.

January Reset Meditation – 5 Minutes

Take a moment to settle into stillness.
If you’re lying down, allow your body to become heavy into the mat.
If you’re seated, lengthen gently through the spine and soften the shoulders.

When you’re ready, close the eyes or soften the gaze.

Begin by noticing your breath.
No need to change it yet.
Simply observe the natural rhythm of breathing in… and breathing out.

Now, gently deepen the breath.
Inhale slowly through the nose, feeling the ribcage expand.
Exhale through the mouth, letting the body soften and release.
Again… inhale, calm and steady.
Exhale, letting go of any unnecessary tension.

As the breath settles, bring your awareness to the body.
Notice where you feel supported — by the mat, the floor, the chair beneath you.
Allow yourself to feel held, safe, and grounded.

January is a time of reset.
Not a time to rush or force change — but a time to gently realign.

With each inhale, imagine breathing in clarity and calm.
With each exhale, imagine releasing what no longer needs to come with you —
old tension, mental clutter, expectations that feel heavy.

Allow the face to soften.
Unclench the jaw.
Let the tongue rest.
Soften the space between the eyebrows.

Bring your attention to the centre of the body.
Feel the gentle rise and fall of the breath through the ribcage and abdomen.
This steady rhythm is always available to you —
a place you can return to whenever life feels busy or overwhelming.

Now, quietly set an intention for this new year.
Not a goal to strive for —
but a feeling you want to cultivate.

Perhaps it’s strength.
Balance.
Energy.
Confidence.
Calm.

You don’t need to force the intention — simply allow a word or feeling to arise naturally.
Let it sit gently in the body, supported by the breath.

Imagine yourself moving through the weeks ahead with this intention guiding you.
Showing up consistently.
Listening to your body.
Honouring rest as much as effort.

There is no pressure here.
Just steady progress.
One breath, one movement, one moment at a time.

As we begin to close, return your awareness fully to the body.
Notice the contact points beneath you.
Notice the temperature of the room, the sounds around you.

Take one final, slow inhale through the nose.
And a long, relaxed exhale through the mouth.

When you’re ready, gently invite small movements back into the body —
wiggling fingers and toes, rolling the shoulders, stretching if it feels good.

And when it feels right, softly open the eyes.

Carry this sense of reset, calm, and intention with you as you move into the rest of your day —
and into the weeks ahead.

We hope you find this helpful in your pilates classes!

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