The Tools We Forget We Have

Simple and practical ways to support mind and body

Jan 27, 2026

Dear friends,

If you sit with enough people over enough years, certain truths repeat themselves.

The mind can understand a great deal.
But it is the tools we practice that carry us through stress, illness, fear, and change.

In this conversation, I return to something simple but often overlooked: a personal tool bag for living well. Not ideas to admire, but practices to use. Tools that support balance in the nervous system, clarity in the mind, and steadiness in daily life.

We talk about tools such as:

breathing as a way to calm the body quickly
learning to guide the mind rather than be driven by it
listening to the body before it has to speak through symptoms
sleep as a form of restoration, not indulgence
movement as medicine
nourishment as fuel
impulse control as a quiet form of strength
persistence when progress feels slow
purpose as something found in small, meaningful acts
rest and stepping away before burnout forces the issue

These are not ideals to perfect.

They are skills to revisit — again and again — as life changes.

None of this is about doing everything at once.
It’s about remembering that we already have more capacity than we often realize.

Think of this episode as an invitation to notice which tools you already use, which ones you’ve set aside, and which might be worth picking up again.

If even one of them feels supportive right now, that’s enough.

Golden light,
Dr. Richard L. Miller

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.

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