Critical words that rewire your brain
The cruel things you say to yourself are programming your body for pain. Join me live tonight at 7pm pacific on Instagram.
Dear Friends,
I've noticed something troubling in my 64 years of practice: people speak to themselves with a cruelty they would never show a stranger. We criticize our bodies, dismiss our abilities, and program ourselves for decline with every harsh word. The mind records it all—and uses these messages to shape how we feel.
Right now, as you read this, you're probably doing something that's slowly programming your body for pain and decline. Every time you say "I've got a bad back," "My knees are shot," or "I'm getting old," your nervous system is listening—and believing every word. Your mind doesn't argue with you. It simply files these statements away as instructions for how your body should feel and function.
My advice:
Stop attacking your own body with your words. I count numbers when negative self-talk starts: 1, 2, 3, 4, 5. By doing this, I am controlling what my mind attends to, and I crowd out any negativity. When the critical thought tries to push in—"my back is killing me"—I redirect: 6, 7, 8, 9, 10. Instead of "I've got a bad back," say "I'm grateful my back supports me through challenging times." Instead of "My legs are wearing out," try "These legs have carried me everywhere I've needed to go." Your words become your body's reality.
Your internal dialogue is the most powerful programming tool you possess. The mind records every word you say about yourself—criticism and appreciation alike—then uses these messages to shape how you actually feel in your body. Negative self-talk creates a cascade of stress responses that increase pain and decrease healing. Appreciative language activates your body's natural repair mechanisms.
Your assignment:
Ask yourself: if your body could hear every word you've said about it this week, would it feel loved or attacked?
If you want to learn the specific techniques I use to communicate positivity to my physiology, I detail them step-by-step in my new book Master Your Mind.
Golden light,
Dr. Richard Louis Miller
Join Me Live Today
Tonight I'm going live on Instagram at 7pm Pacific to answer questions about mind control, anxiety, relationships, and life's biggest challenges. Last week, we covered everything from overthinking to intimate communication in our last session.
If you have a question, join me live and drop it in the comments during tonight's session. Below you'll find a polished transcript from my last live session for premium subscribers.
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Master Your Mind - #1 New Release
My new book debuted as the #1 new release in the meditation category. However, my method is different from the popular forms of mindfulness today that require lengthy meditation sessions. Instead, I teach you to master your state of mind in 60-90 second intervals throughout your day.
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Tomorrow’s Podcast: Pierre Caquet on The War on Drugs
Why has drug prohibition failed everywhere it's been tried for over 200 years? Cambridge historian Pierre Caquet reveals the shocking truth: the "War on Drugs" didn't start with Nixon in 1971—it began in China in 1813. From opium bans creating criminal empires to Hitler's territorial expansion mirroring Putin's playbook, this conversation connects historical patterns most people never see coming.
Mind Body Health & Politics features weekly conversations with researchers, authors, and pioneers working at the frontiers of human consciousness and healing. All episodes from the past 20 years are available free in the archives.
5 Questions with Dr. Miller
From my recent Instagram Live session with followers from around the world…
What happens when your thoughts feel "louder than reality"? How do you stop overthinking something you know will not change? Why do some people feel defensive even when no one is attacking them? And what's the real reason you feel like you're rushing through life?
The Questions:
"How do you stop overthinking something you know will not change?"
"What do you recommend for anxiety?"
"How do you handle guilt?"
"How should intimate partners handle difficult conversations?"
"What do you recommend for the golden light visualization?"
We all struggle with our minds wanting to be the boss. One viewer asked about overthinking, which led to my explanation of how the mind generates thoughts from within—not from outside forces. Another wanted to know about anxiety, which opened up a discussion about oxygen as our fuel supply and why we cut ourselves off when we get anxious.
The Ukraine letter from Dr. Artur reminded us how precious our daily peace really is—and how important it is to master these techniques when life gets difficult.
My responses showed just how practical these tools can be when you understand that your mind is like a computer—it will do what you tell it to do, but only if you practice taking control.
Subscribe to access the full transcripts from my weekly livestreams:
1. "How do you stop overthinking something you know will not change?"
The mind generates thoughts—we don't have to accept every thought it creates. When overthinking starts, immediately direct your mind to do something specific. I count numbers: 1, 2, 3, 4, 5. When the intrusive thought tries to push in, I go to 6, 7, 8. You can also think about being on a beautiful beach or sitting quietly in a library. You can think about anything so long as you are directing your mind, because when you do this, those intrusions will not have room to get in. You'll be in control.
But it takes practice. What I recommend are short practices throughout the day—60 to 90 seconds, five or six or ten times a day. If you practice for 60 seconds, 10 times a day, that's only six minutes total, but at the end of the month that's 180 minutes. That's three hours of practice, and at the end of a year, it really adds up.
2. "What do you recommend for anxiety?"
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