Hi,
I'm Dr.
Jonathan Fisher.
I'm a cardiologist and mindfulness teacher,
And I guide practices that help reconnect the mind and heart so we can live and lead with more steadiness,
Clarity,
And care.
This practice focuses on the physical heart,
How grounding the body can calm the nervous system and support our overall well-being.
When you're ready,
Find a comfortable position,
Both alert and relaxed.
Bringing awareness to your posture now,
Feeling your feet grounded on the floor,
Noticing the chair supporting you,
Letting the spine lengthen naturally,
Reaching upward with ease.
Softening the shoulders,
Releasing any tension there,
Relaxing the muscles around the eyes and face and jaw.
Taking a deep breath in through the nose,
Letting the belly soften and expand.
Exhaling slowly and completely through the mouth.
Again,
Inhale gently,
Exhale fully.
Allowing the breath to return now to its natural rhythm,
Letting it settle into its own pace.
If you're comfortable,
Allowing the eyes to close or resting them softly ahead.
Arriving here,
In this moment,
Letting go of what came before,
Setting aside what comes next.
Being here now,
Just as you are.
I'm bringing awareness to the sounds around you,
Letting them anchor you in this present moment,
Not needing to analyze or follow them,
Just allowing them to come and go.
Now turning inward,
Noticing any sensations that are there,
Areas of tension,
Ease,
Warmth,
Coolness,
Numbness,
Just noticing.
Sensing any emotions or thoughts drifting through.
Noticing any needs that may be present or desires,
Perhaps the need for rest or movement or calm.
Now,
Setting an intention for your practice,
Maybe staying present with the body or the breath or meeting any physical experience with kindness.
This is a time for shifting from doing to simply being.
If it feels comfortable,
Bringing one or both hands to rest on the heart,
Feeling the warmth of your hand and the beating of your heart,
Perhaps sensing the breath rise and fall.
This heart has been beating since before birth.
It doesn't ask if you're worthy,
It simply gives.
Now,
Letting yourself receive that gift.
Bringing awareness to the breathing now,
Letting it be natural,
Noticing where it's most vivid,
Perhaps in the belly or the chest or the nose,
Allowing that place to become your anchor.
Noticing each breath coming and going.
Breathing and noticing that you're breathing.
Letting each breath move at its own pace.
No need to guide or force or count,
Just staying with the rhythm of breathing.
Inviting steadiness,
Calm and ease.
When the mind wanders,
As it will,
Simply noticing,
That moment of noticing is awareness.
Then gently returning to the body,
The breath,
This next moment.
Now,
Expanding awareness to include the whole body sitting,
Breathing,
From the crown of the head to the soles of the feet,
Sensing the body as one integrated whole.
Gently widening the field of awareness now,
Sensing the whole body,
The whole body sitting here in stillness,
Noticing any movement as the body breathes.
Hearing any sounds around you once more,
Feeling the feet on the ground,
The support beneath you.
Noticing any changes in the body or mind,
Subtle or obvious,
Perhaps more ease or a different relationship to your physical experience.
Honoring this time,
Recognizing that this is an act of self-care.
And perhaps dedicating the steadiness cultivated here to someone who may need it today.
When you're ready,
Gently releasing your hands,
Allowing the eyes to open in your own time,
And taking one final steady breath,
And carry this grounded presence into your day.
Thank you for practicing with me.
