The beginning of a new year often comes with pressure to change quickly, to set resolutions that feel ambitious but fade just as fast.
Mindfulness offers a different path. Rather than striving for perfection, it invites us to slow down, tune in, and cultivate intentions that are steady, realistic, and deeply rooted in awareness.
Regain Your Calm and Set Intentions for the New Year is a four-week mindfulness course designed to help you do just that. Through guided meditation, practical mindfulness techniques, and thoughtful reflection, this course supports you in building calm, clarity, and presence that can carry through the entire year.
Led by certified mindfulness meditation instructor April Wazeka, MD, the course provides accessible tools to quiet the mind and reconnect with the present moment, making it an ideal way to begin the year with intention rather than urgency.
Each weekly session focuses on a different aspect of mindfulness, building skills gradually and intentionally.
The course begins with a foundational overview of mindfulness and its role in everyday life. Participants will learn mindfulness of breathing, a core practice for calming the nervous system and anchoring attention. The session also includes guided reflection to help you set meaningful intentions for the new year, not as rigid goals, but as values and directions to return to throughout the year.
This week centers on reconnecting with the body as a powerful anchor to the present moment. While the mind often drifts into the past or future, the body is always here and now. Through guided practices, you’ll learn how paying attention to physical sensations can ground your awareness, reduce stress, and increase overall presence.
Our thoughts can feel constant and convincing, but they are not the same as reality. This session explores how mindfulness helps us observe thoughts with curiosity and compassion rather than getting pulled into mental chatter. You’ll practice noticing thoughts as they arise and pass, creating space between what you think and how you respond.
The final session focuses on mindfulness of emotions—learning how to meet feelings with awareness instead of resistance. By giving emotions the space and attention they need, we can respond more skillfully rather than reacting automatically. The course concludes with reflection and discussion on how to sustain your mindfulness practice and intentions moving forward, helping you integrate what you’ve learned into daily life.
This course is not about adding more to your to-do list. It’s about creating space to breathe, reflect, and move into the new year with steadiness and self-awareness. Whether you’re new to mindfulness or looking to refresh an existing practice, this four-week experience offers practical tools you can return to again and again.
Secure your spot today and start the year by slowing down, tuning in, and setting intentions that last.
