Iyla Cousins on finding your centre in the New Year
Published:Wednesday | December 31, 2025 | 12:05 AMRuth-Ann Briscoe/Gleaner Writer
The transition into a new year often comes with a heavy dose of goal pressure. The ‘new year, new you’ narrative pushes people to move faster, dream bigger, and overhaul their entire lives by the time the clock strikes midnight. For Pilates instructor and wellness facilitator Iyla Cousins, however, the solution begins not with perfection but with presence.
Cousins is the founder of Mat and Flow, a growing community offering outdoor sessions on the beach. Launched in October, the initiative blends Pilates, breathwork and guided reflection, creating a space where participants are encouraged to reconnect with their bodies and their centre.
Drawing on years of personal practice, Cousins has created a space designed to help participants navigate the mental overload of modern life through movement, journalling and time spent outdoors. Each Mat and Flow session is intentionally curated.
Cousins selects a theme for the class, often inspired by moon cycles, collective energy or what she intuitively senses within the community. “The intention is always the same,” she explained to Lifestyle. “Participants should leave feeling more confident, balanced and supported.”
The movement is mat-based Pilates, paced to build strength and release tension. Focus areas vary with the session’s theme: classes centred on self-love may emphasise the core and heart-opening movements, while sessions on resilience target the hips and glutes to support grounding and stability. Mentally, the focus is on slowing the breath, clearing mental noise and returning to the present moment.
Cousins’ journey into mindful movement began as a personal one. What started as a physical practice gradually became a tool for self-trust, clarity and emotional regulation.
“Pilates taught me to move with intention and listen to my body rather than override it,” she added.
Over time, this relationship with movement inspired her to create the kind of community she felt was missing, particularly after returning to Jamaica three years ago.
Growing up in Portland and later living in the United States, Cousins noticed a recurring disconnection from self and intentional movement, intensified by technology and fast-paced lifestyles. That awareness deepened on her return home, where she saw a need for spaces grounded in intentional movement, presence and community.
In response, she launched Mat and Flow in October. The platform also supports local vendors, helping to circulate resources within the community.
Hosting sessions outdoors is a deliberate choice. Cousins believes nature plays a crucial role in regulating the nervous system. Without mirrors or walls, participants are invited to move freely, without pressure or comparison.
As people transition into the new year, Cousins encourages simple at-home practices to ease the weight of January’s expectations, suggesting five grounding methods to try.
1. Engage in creative expression or learn a new skill
When the mind has nothing to focus on, it tends to spiral. Cousins suggests learning a new skill, whether cooking, art or writing, to channel that energy productively.
2. Practise intentional breathing
Slow, deep breathing calms the nervous system. Cousins recommends deep belly breathing: inhale through the nose for six counts, pause for two, then exhale for six counts, helping to reduce mental clutter and restore calm.
3. Incorporate regular gentle movement
Movement shifts energy and supports mental and emotional balance. Even a 20-minute walk, light stretch or short workout can significantly improve mood and clarity. Participating in a brief routine focusing on core engagement, hip mobility and mindful movement can be especially beneficial, she says.
4. Create space for meditation
A few minutes of quiet reflection each day allows the mind to settle. Observing the breath or bodily sensations without judgement helps to ground thoughts and enhance clarity.
5. Cultivate and show up for community
Connection offers perspective and support. Cousins suggests that shared spaces for movement or reflection remind people they are not navigating stress or transitions alone.
In a month that asks one to be “more”, perhaps the most successful version of the year ahead is one in which you allow yourself to simply be present. As Cousins puts it, “The goal isn’t productivity or perfection, it’s presence. Centre is found by meeting yourself exactly where you are … and, from there, you can grow.”
Mat and Flow’s next session takes place at Great Huts in Port Antonio on 3 January, from 8:30 a.m. to 10:30 a.m., offering participants full-day access to the property’s amenities.