Written by Tania Murray, Mindfulness Teacher
A lover of nature, a seeker of calm and writer and teacher of the Becoming Unstuck: Navigating a path through overwhelm course and the mentoring programme Prioritising Peace: Mindfulness for everyday living. Tania can also be found capturing fleeting moments in time with her camera as a way of exploring a more mindful way of life.
The second month of the year is here, and I am relieved. For many, the pressure to launch into January at full speed can lead to inevitable disappointment. Studies show that most New Year’s resolutions fail by mid-February, leaving people feeling defeated and frustrated. Rather than rushing into grand plans, the first couple of months of the year could instead be a time for slowing down, recalibrating, and easing into the year with mindfulness and care.
I always find that the arrival of January brings with it a familiar chorus: "New year, new me." Social media is flooded with ambitious resolutions, gym memberships spike, and everyone seems to be in a race to reinvent themselves overnight. This year, I decided not to get caught up in the whirlwind of making resolutions or launching projects. I chose to ease myself gently into 2025 and have been reflecting on better ways to begin the year, ways that prioritise rest and reflection.
Why the first couple of months of the year are perfect for rest and reflection
The holiday season, with its busyness and social obligations, often leaves us drained. By embracing a slower pace in January and extending this into February, we give ourselves the chance to recover and recharge. This period of rest can foster greater clarity and prepare us for more meaningful, sustainable growth later in the year.
Reflection is also a powerful tool. Taking stock of the past year, what worked, what didn’t, and what brought joy, can offer valuable insights. It’s a chance to identify patterns and align with who we truly are rather than who we think we should be.
Gentle ways to start the year
Instead of diving headfirst into resolutions and goal setting, consider these alternative approaches to ease yourself into the year.
Choose a theme or word for the year: Rather than setting specific goals, pick a guiding word like balance, growth, or connection to shape your decisions and actions.
Practice gratitude: Start a gratitude journal or reflect daily on things you appreciate. This simple practice can shift your mindset and set a positive tone for the year.
Set quarterly intentions: Break the year into manageable chunks. Focus on small, achievable goals for each quarter rather than overwhelming year-long commitments.
Celebrate your wins: Create a "Done List" instead of a to-do list. Write down accomplishments from the past year, no matter how small, and take time to celebrate them.
Prioritise rest: Build in moments of rest, whether it’s taking a walk, meditating, or simply unplugging from screens. Rest isn’t just restorative; it’s productive.
Embrace the power of a slow start: Three-minute breathing space
In our fast-paced lives, stress can easily build up, leaving us feeling overwhelmed and disconnected. Slowing down, even for a few minutes, can help restore a sense of calm and balance. The three-minute breathing space meditation is a powerful yet simple practice for grounding yourself in the present. It invites you to pause and become aware of your thoughts and feelings without judgment.
Give yourself the gift of a few minutes of calm by finding a comfortable position, either sitting upright with your feet flat on the floor or standing if that feels right for you. Allow your hands to rest gently on your lap or by your sides. Soften your gaze or close your eyes if that feels comfortable.
Minute one: Awareness
Begin by bringing your attention to what's happening in your experience right now. Notice your thoughts, perhaps they're racing or scattered. There’s no need to change them; just observe.
Now, shift your attention to any emotions present. Are you feeling calm, tense, or something in between? Whatever you're experiencing, simply acknowledge it without judgment.
Finally, tune into your body. Notice any sensations, perhaps warmth, tension, or ease. Be curious about whatever is here at this moment.
Minute two: Focus on the breath
Bring your focus to the natural rhythm of your breath. Feel the breath as it moves in and out of your body. Notice where you sense it most vividly, perhaps in your chest, abdomen, or nostrils.
If your mind wanders, that's completely normal. Gently guide your attention back to the sensations of breathing, one breath at a time.
Minute three: Expanding awareness
Gradually expand your awareness outward. Feel the breath moving through your entire body. Notice how your body sits in contact with the chair or floor, grounded and supported by the earth beneath you.
Be aware of the sounds around you, the space you're in, and the sense of presence you've cultivated. Hold yourself in this expansive awareness for a few moments.
When you're ready, gently wiggle your fingers and toes, and open your eyes if they were closed. Take a moment to notice how you feel now compared to when you began.
Thank yourself for taking this time to pause and be present.
You can find an audio version of the three-minute breathing space here.
In conclusion, by resisting the urge to rush into goal setting and resolutions you may not be able to commit to long term, you give yourself permission to begin the year on your own terms. Rest, reflection, and intentionality provide a foundation for long-term success and well-being. Consider stepping off the treadmill of endless goals and choosing a path of self-kindness instead. After all, the best way to grow isn’t by running faster; it’s by moving forward with purpose and care.
Follow me on Instagram for mindful inspiration, and visit the events page on my website to learn more about one-day workshops and weekend retreats being held this year.
Read more from Tania Murray
Tania Murray, Mindfulness Teacher
Tania is a nature lover, seeker of calm, and the creator of Becoming Unstuck: Navigating a Path Through Overwhelm and the mentoring programme Prioritising Peace: Mindfulness for Everyday Living. As an accredited mindfulness teacher, she integrates evidence-based practices like MBSR and MBCT with her training in yoga and transformation meditation to help individuals manage stress, overcome overwhelm, and cultivate inner peace. Her teaching inspires others to prioritise peace and find balance in their daily lives. A passionate photographer, Tania captures fleeting moments with her camera as a way of exploring a more mindful way of life.
