Welcoming in the New Year Pilates Meditation Scripts

As we start to plan our January pilates classes it is a great chance to introduce a new meditation script to bring in the new year.

At the end of class this 5 minute meditation will leave your class feeling calm and revitalised:

Fitness Pilates Meditation: Welcoming in the New Year

Introduction (1 minute)
Welcome to this Pilates meditation, a gentle moment to pause, reflect, and embrace the possibilities of the New Year. Find a comfortable seated position, either cross-legged on the floor or on a chair with your feet grounded. Place your hands on your knees or rest them gently in your lap. Close your eyes, or soften your gaze, and take a deep breath in through your nose. Let it out slowly through your mouth.

Let’s take another breath together. Inhale deeply, imagining the air filling you with energy and clarity. Exhale slowly, releasing any tension or worries. Begin to notice how your body feels in this moment, becoming present in the here and now.

Grounding (1 minute)
Feel the connection of your body to the surface beneath you. Imagine roots growing from your sit bones into the earth, anchoring you securely. With every inhale, feel yourself drawing in strength and stability. With every exhale, let go of anything from the past year that no longer serves you—any stress, self-doubt, or negativity.

Inhale deeply… and exhale completely.

Reflection (1 minute)
As the New Year begins, take a moment to reflect on the journey you’ve been on. What are you grateful for from the past year? Picture moments of joy, growth, and learning. Allow yourself to smile softly at the memories that come to mind, holding onto the lessons and releasing anything that feels heavy or unfinished.

Say to yourself silently, “I honour where I’ve been, and I welcome where I’m going.”

Setting Intentions (1.5 minutes)
Now, shift your focus to the year ahead. Imagine your heart as an open space, ready to welcome in new experiences, relationships, and growth. Ask yourself:

• What do I want to invite into my life this year?
• How do I want to feel in my body, mind, and spirit?
• What small step can I take today to align with these intentions?

Picture these intentions like seeds you are planting in fertile soil. Visualise them growing strong and vibrant with every breath you take. Repeat silently or out loud: “I am open to new possibilities. I am ready to grow. I am enough as I am.”

Closing (30 seconds)
As we come to the end of this meditation, take a few more deep breaths. With each inhale, draw in the energy of the New Year, filled with opportunity and hope. With each exhale, release any lingering doubt or fear.

When you’re ready, begin to gently wiggle your fingers and toes, bringing movement back into your body. Roll your shoulders, lift your head, and open your eyes. Take a moment to notice how you feel—centered, grounded, and ready to welcome the New Year with grace and strength.

Thank yourself for showing up in this space, for your body, your mind, and your spirit. Carry this energy forward into the year ahead.