COURSE

January Reflections: Grounding, Intention, Renewal, Presence

January invites us to pause before rushing forward. This four-week reflection course offers gentle, spacious practices to help you ground after the year’s turning, clarify what truly matters, and begin again with presence and care. Through guided reflection and meditation, each session supports you in listening inwardly, releasing pressure, and setting intentions that feel authentic rather than forced. This is not about fixing yourself or creating a perfect year, but about arriving fully into this one, step by step, with kindness and awareness.

Acceptance Grounded Relax Spirituality Happiness Health & Happiness Spirituality

Meet your Teacher

Mark Rowland

United Kingdom

Mark Rowland is a meditation guide and Insight Timer teacher known for his calm, grounded approach to mindfulness and reflection. With a background in sound healing and experience guiding people through practical, heart-led meditation, Mark creates spaces where listeners feel safe, supported, and gently encouraged to reconnect with themselves. His teachings focus on presence, compassion, and everyday practices that can be woven naturally into real life.

4 Days

85 students

4.9 stars

17 min / day

Acceptance

English

Lesson 1

Arriving Gently Into The New Year

This first January reflection invites you to arrive slowly and honestly into the new year. Rather than setting goals or expectations, this session creates space to notice how you truly feel right now. Through gentle reflection and a grounding meditation, you are supported in settling your nervous system, reconnecting with the present moment, and beginning the year without pressure or force.

Lesson 2

Clarifying Intention Without Pressure

This reflection invites you to explore intention in a softer, more supportive way. Rather than setting goals or resolutions, this session focuses on tuning into the qualities you wish to live with this year. Through gentle teaching and a grounding meditation, you are guided to sense what truly matters to you beneath expectation and habit.

Lesson 3

Renewing Your Inner Energy

This reflection explores renewal through the lens of January’s natural rhythms and long-held seasonal traditions. Rather than forcing energy or motivation, you are invited to listen to what feels tired, to honour rest, and to reconnect with the quieter forms of renewal that winter has always offered. Through extended reflection and meditation, this session supports restoration, patience, and gentle replenishment.

Lesson 4

Carrying Presence Forward

This final January reflection draws together the themes of grounding, intention, and renewal, inviting you to carry presence forward into the weeks ahead. Rooted in winter traditions and natural rhythms, this session supports integration rather than change, helping you move on from January with steadiness, awareness, and quiet continuity.

4.9 (16)

Recent Reviews

John

January 29, 2026

Thank you so much Mark! I enjoy these monthly reflections….

Elaine

January 27, 2026

A beautiful experience of surviving January and the storms. I appreciate hearing your calm and gentle voice which eases anxiety and quickly brings release of tension. I enjoy hearing the traditions of ancestors woven into each session. I have listened to many of your meditations through winter and these have alleviated the blues and anxiety I always felt in the past. With heartfelt thanks and looking forward to February sessions. 🙏❤️

Ellen

January 26, 2026

So glad you’re doing these monthly meditations

Biggi

January 23, 2026

I have completed a few pf Mark's courses and I love them all. This one in particular is a combination of genle reflection and guided practice which is a great start to the new year. I'm sure this course will also be beneficial during other months, since the seasons of our lives vary and are highly individual. 🩷🙏🏻

Olivia

January 12, 2026

Lovely course! It has helped me reflect and reset after the holidays.

Larry

January 11, 2026

What a lovely and meaningful way to start the new year. Thank you.

Anne

January 10, 2026

Perfect start to the new year

Aniket

January 2, 2026

by Mark Rowland

6 min

4.7

• GUIDED

Rise With The Sun: 6-Minute Morning Gratitude Meditation

Mark Rowland

12 min

4.8

• GUIDED

Let Them, Let Me: Reclaim Your Peace, Release Control

Mark Rowland

11 min

4.7

• GUIDED

Rise And Shine With The Sun 10 Min Morning Gratitude

Mark Rowland

11 min

4.6

• GUIDED

Deep Sleep Nidra: Let Go And Surrender Into Rest & Healing

Mark Rowland

8 min

4.8

• GUIDED

Awaken With Love: A Morning Meditation For Peace & Intention

Mark Rowland

9 min

4.8

• GUIDED

Morning Mindset Reset: Start Your Day Clear With Positivity

Mark Rowland

8 min

4.7

• GUIDED

8-Minute Morning Meditation To Manifest Fulfilment Today

Mark Rowland

8 min

4.7

• GUIDED

Rise & Shine Morning Clarity: Positive Peaceful Affirmation

Mark Rowland

10 min

4.9

• GUIDED

Winter Morning Light: Gentle Awakening For The Shorter Day

Mark Rowland

11 min

4.8

• GUIDED

Rise Gently: A Positive Warm Start To Your Morning

Mark Rowland

Trusted by 34 million people. It's free.

Get the app

Retreat categories

Top Retreats

Find Your Perfect Retreat

Blog categories

Top Articles

How to Meditate

January Reflections: Grounding, Intention, Renewal, Presence

Recent Reviews

More from Mark Rowland

Meditation Basics: Seven Days To Inner Peace

Embracing The Shadow: A Journey Of Self-Integration

Everyday Joy: Simple Daily Actions For A Happier Life

Seven Minutes For Seven Days: A Week Of Inner Calm

Unhook From Overthinking: A Path To Mental Clarity

A Month Of Gratitude: 30-Day Journaling Course

Awaken Your Creative Spirit Muse

Akashic Records For Beginners: Connect With Your Higher Self

Connecting With Your Inner Child

September Reflections: Finding Balance, Renewal, And Inner Harvest