Notes from an almost 87-year-old clinical psychologist
5 ways I train the mind to stay steady
Dear friends,
At almost eighty-seven, I’ve come to trust something simple:
The mind responds to practice.
Not force. Not pressure.
Practice.
What follows is a short do-list.
Five ways I work with my own mind in order to live with more steadiness and ease.
I speak to myself with care.
A few kind words each day leave a mark. The mind remembers them. Over time, they soften the inner landscape.
I tend what enters my awareness.
Thoughts, images, and conversations all settle somewhere inside. What I allow in quietly shapes what I live with.I return to the present moment.
When the mind moves ahead, I bring it back. Attention placed here steadies the nervous system and opens some breathing room.
I let learning continue.
Every attempt teaches something. Progress unfolds through experience, not perfection.I lift myself rather than weigh myself down.
Energy used for growth brings relief. Energy spent elsewhere drains the day.
There is a rhythm underneath all of this:
The mind learns slowly.
And steadily.
I don’t claim mastery.
I practice.
I forget.
I begin again.
Begin with one practice and let it guide your day.
If you wish, you’re welcome to write back and share which one you’re working with.
Golden Light,
Dr. Richard Louis Miller
A note on working together
For those who feel drawn to working together more directly, I offer a limited number of one-on-one conversations.
These are not traditional therapy sessions. They are quiet, practical conversations focused on calming the mind, easing anxiety, and working with simple tools that support steadiness in daily life.
We move at a thoughtful pace. We work with what’s present. We focus on what helps.
If you’d like to learn more about working together one-on-one, you’re welcome to reply to this email and my team will share additional details.
1-minute mind control (my latest book)
Traditional mindfulness and meditation techniques often require a huge investment of your most precious resource (time) without guarantees of results.
My own version of mindfulness—what I sometimes refer to as “mind control”—can be mastered in much less time if you commit to regular 60-90 second practice throughout the day.
Breathing. Witnessing. Changing the channel on negative thoughts.
I’ve honed these techniques over a lifetime of personal and professional practice, and now I’m sharing them with the world.
Get my new book Master Your Mind, and as a thank you for your support, I’ll give you a free 30-day subscription to our premium newsletter and exclusive content. Just reply to this email after you buy it to confirm your purchase.
My Other Books:
Psychedelic Medicine at the End of Life: Dying Without Fear (release date: November 5)
Freeing Sexuality: Psychologists, Consent Teachers, Polyamory Experts, and Sex Workers Speak Out
Psychedelic Wisdom: The Astonishing Rewards of Mind-Altering Substances
Psychedelic Medicine: The Healing Powers of LSD, MDMA, Psilocybin, and Ayahuasca
Integral Psychedelic Therapy (co-edited with Jason A. Butler & Genesee Herzberg)