January Pause

The How
Written By Melody Lynn

January in most of the US is truly the phase of rest. Animals snuggle in cozy burrows. Tiny wildflowers seeds are tucked deep in the dark soil. The leafless trees stand tall and silent as the sap stills. Nature does not respect human’s arbitrary calendar that declares a new year with such fanfare. Only we humans impose January expectations to create and to accomplish during the short days and long nights. Nature does not hear a bell toll or see a ball drop and rush ahead with fervor.

Lets invite what our bodies naturally need. Lets respect the rhythm of nature. Let us take this opportunity to settle without shame. A chance to connect not only externally but internally. As we settle into our space, we ground into ourselves. We will find a chance to breathe in ways that invite balance. We will move in gentle ways that release the tension that we carried from 2025. We will pause to hear who 2026 is calling us to be.

  • We start with grounding. A few moments to make that connection to the earth. Shifting side to side feeling the sits bones plant. Focusing on the weight of the bottom as it connects. Maybe sway side to side or back and forth. Come to a place of stillness. Heart above hips. Head above heart. All together let us draw a deep breath in through the nose and exhale a sigh out of the mouth. Again.

  • Draw focus to the crown of the head. Invite the crown of your head to draw upward while the bottom remains firmly planted. There is a band of fascia that runs up the back body up and over the crown of the head. As you repeat this invitation a few times, you may feel sensations in the back body, the forehead or even that point at the top of the jaw and in front of the ears.

  • Upper body movements.

    • Shoulder rolls. 3rd round forward hold the shoulder forward. 3rd round back hold the shoulder blades together, the heart shine and the chin lift.

    • Realigning the head drawing crown up. Alternate side neck stretch.

    • Realigning the head. Breath. Fingers on earth by hips. Side bends.

    • Hands to knees. Realign. Seated spinal rotation

  • Bend Knees. Move through boat to reclining on one’s back.

  • Breath practice. Our focus today will be diaphragmatic breathing. A simple way to reduce stress, anxiety, and muscle tension. Try not to over breathe. It isn’t about effort but expansion. Let there be the natural pause at the bottom of the inhale. And, once the exhale is complete the tummy drawn in toward the spine, let the natural pause occur again.

  • Reclined poses.

    • Restorative pose. Feet planted. Knees to sky. Melt body knowing earth holds you.

    • Windshield wiper,

    • Knees to chest. Rock side to side.

    • Spinal twist.

    • Fetal

  • Fetal position. Intention. What is one thing I want more of in 2026?

  • Seated pose.

Melody Lynn