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 is for moments when the heart feels too much,
When anxiety or overwhelm rise up,
And we need a way to come home to ourselves.
We'll use breath,
Body,
And compassion to shift out of fight or flight and into safety,
Offering the heart a soft,
Steady place to land.
When you're ready,
Finding a comfortable position where you feel supported.
Bringing awareness to your body,
Feeling the gentle pull of gravity,
Sensing yourself held and supported by the earth beneath you.
Allowing the body to settle,
Letting the spine gently lengthen,
Allowing the shoulders to soften,
Letting the hands rest easily without effort.
Bringing attention now to the breath,
Not needing to change it,
Just noticing the natural rhythm.
Inhaling and exhaling.
If you'd like,
Placing one hand over the heart or the belly,
Offering a gesture of comfort and care,
Feeling the warmth beneath your palm,
The rising and falling of the breath.
Now gently noticing what's here,
Turning attention inward with kindness,
Are there sensations in the body,
Tightness,
Restlessness,
Heaviness,
Contraction?
Are there emotions present?
Fear,
Sadness,
Irritation,
A sense of overwhelm?
Are there thoughts or stories,
Worries about the future,
Self-criticism,
Uncertainty?
Allowing whatever is here to be known without judgment,
Saying quietly to yourself,
This is how it feels right now,
This is what the heart is carrying.
Now gently bringing compassion to what's here,
Breathing in,
Softening around the discomfort.
Breathing out,
Offering yourself kindness and care.
You might say to yourself,
This is hard and I'm not alone.
Others feel this too.
May I meet this moment with kindness.
Perhaps placing a hand on the heart,
If it's not there already,
And feeling the warmth of your own presence.
Letting the breath stay soft and steady.
Letting your heart know you are safe in this moment,
You are not broken,
You are held.
Resting now in this place of quiet support,
Feeling the body breathing itself,
Feeling the ground beneath you.
Letting go of fixing or changing.
Allowing this moment to be enough.
You might ask yourself gently,
What do I need right now?
What is my heart asking for?
A break,
A walk,
A call with someone who cares.
Listening now for the answer,
Not in the mind,
But in the heart.
Letting go now of any attention to the breath.
Allowing the hands to relax in the lap.
Coming back to this body seated here,
Breathing.
Taking a moment to honor yourself for this practice.
This is an act of self-care.
This moment of pausing,
Of just being.
Allowing your eyes to open gently in their own time.
When you're ready,
Taking one last steady breath in and out.
And gently returning to your day.
