Hi,
I'm Dr.
Jonathan Fisher.
The heart works best when all its chambers function in harmony.
Today we integrate all four dimensions of the heart—physical,
Emotional,
Social,
And spiritual—into one unified experience.
This is both a completion and a beginning—a return to wholeness.
Find a comfortable seated position with your spine upright yet relaxed.
Let your feet rest on the floor and your hands settle naturally.
Take a slow,
Deep breath in through the nose,
Filling the belly,
And exhaling gently and completely through the mouth,
Releasing any scattered energy.
Again,
Breathing in deeply and breathing out fully and completely,
Letting everything settle into this moment.
Once more,
Inhaling and exhaling completely,
Allowing all parts of yourself to arrive here.
Allowing your eyes to close or gaze softly,
If that feels comfortable.
Now allowing your breath to return to its natural rhythm.
And with your next exhale,
Bringing together all dimensions of yourself,
Your whole self,
Into this present moment.
You might silently say,
Here.
Now.
Whole.
Notice the points of contact—your feet on the floor,
Your body supported by the chair,
Feeling grounded by gravity,
Safe in this space.
Becoming aware of any sounds around you,
Letting them come and go.
Now turning inward,
Noticing any sensations moving through the body,
Any areas of aliveness,
Energy,
Or ease.
Sensing any emotions present,
Maybe satisfaction,
Anticipation,
Quiet gratitude.
Observing thoughts drifting through the mind,
Like clouds in the sky.
Maybe there are reflections on this journey or intentions for the future.
Notice what you need in this moment—integration,
Appreciation,
Or courage to live wholeheartedly.
From this awareness,
Set an intention for yourself.
Perhaps,
May I embrace my full humanity with courage and compassion.
Bringing your awareness now to your entire body—chest,
Belly,
Back,
Head,
Legs— as one integrated space of breath and aliveness.
Feel each breath moving through this whole body,
Expanding and releasing naturally.
Begin with the physical dimension—your body,
Alive and present.
Breathe strength into your bones,
Vitality into your muscles,
Appreciation into your beating heart.
Now include the emotional dimension—your capacity to feel deeply and express yourself.
Welcome whatever emotions live here—joy,
Sadness,
Love,
Uncertainty—all expressions of your humanity.
Expanding now to the social dimension—your connections with others.
Sense the invisible threads linking you to family,
Friends,
Community,
And all beings who share this human experience.
Opening now to the spiritual dimension—what gives your life purpose and meaning.
Touch that deeper knowing of your values,
Your purpose,
And what matters most in how you live.
All four dimensions breathing together now—body,
Heart,
Relationships,
And spirit—unified in this moment of wholeness.
Rest here now for the next two minutes,
Simply being present to your complete humanity.
Allow whatever arises to be here without needing to change or fix anything.
Whenever your attention wanders,
That's completely natural.
Each time you notice and return strengthens your capacity for integration.
If you notice any sense of fragmentation or disconnection,
You might gently ask,
How do I return to wholeness right now?
Letting go now of any focusing on any particular dimension.
Letting go of any thoughts or sensations.
Allowing your awareness to expand and be open.
Becoming aware of the body,
The breath,
And the space around you.
Noticing any shifts since you began—perhaps a sense of integration,
Completeness,
Or simply deeper presence.
Once again,
Feeling your feet on the floor,
Your body in the chair,
And tune in to the sounds in the environment around you.
Taking a moment to honor yourself for this entire journey toward wholehearted living.
Each session,
Each moment of practice creates ripples of authenticity that extend far beyond yourself.
Consider how you want to carry this integration into your daily life.
As an invitation,
Perhaps,
To show up as your whole,
Real,
Courageous self.
You might even dedicate this practice to living more authentically,
For your own flourishing and as a gift to all those whose lives you touch.
When you're ready,
Take a final slow breath in and exhale fully,
Gently opening your eyes when it feels right.
This completes our Living Wholeheartedly series.
Thank you for your courage to practice,
To show up,
And to choose to live wholeheartedly.
The world needs what you have to offer.
