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Dear friends,

As I move through my eighty-seventh year, I find myself simplifying rather than adding.

After more than sixty years of sitting with people in moments of fear, illness, grief, confusion, and transition, I’ve noticed something important:

The things that truly support a human life are not complicated.

They are steady.
They are ordinary.
And they require attention.

What follows is not a program and not a promise.
It is simply a list of commitments I try to return to again and again.

Most of this is what sensible grandmothers have always taught.
Still, it bears repeating.

1. I move my body.
Aerobic exercise lifts the mood, strengthens the heart, and reminds the nervous system that life is in motion.

2. I maintain strength.
Not for appearance, but for balance, mobility, and self-reliance.

3. I protect my sleep.
A rested mind is clearer, steadier, and more resilient.

4. I eat food that resembles food.
Simple, nourishing, and close to its natural form.

5. I care for what enters my body.
Clean air and clean water support clarity, energy, and long-term health.

6. I stay connected with people.
Human beings regulate, heal, and grow through relationship.

7. I take responsibility for my thoughts and feelings.
This is not judgment. It is personal agency.

8. I practice choosing my emotional tone.
I respond with intention and guide my inner state toward steadiness.

9. I contribute where I am able.
Meaning grows when we are useful to one another.

10. I live with direction.
A sense of purpose gives shape to the days and coherence to life.

I don’t claim mastery of any of this.
I practice. I forget. I begin again.

Check in with me in three years, when I’m ninety, and I’ll let you know how it’s going.

For now, I’ll leave you with a simple thought:

A little over time is a lot.

If you feel inclined, I’d like to hear from you.

Which one of these feels easiest for you right now?
And which one feels hardest?

Golden Light,

Dr. Richard Louis Miller

Learn more

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.

Buy the book

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)

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