Dear Friends,
After 65 years as a clinical psychologist, I’ve realized something simple that most people overlook: we spend much of our lives everywhere except where we are.
We replay the past, anticipate the future, and miss the only thing that’s real — this moment.
We worry about what might happen, regret what's already done, and in doing so, we forget to notice what’s happening right now. The breath we’re taking. The light in the room. The sound of our own heartbeat.
When I talk to you right now, that’s my entire life. I’m not with my wife or my family. I’m not teaching or remembering or planning. I’m just here, speaking these words.
And when you read them, that’s all you have too.
The past and the future are beautiful creations of the mind, but they don’t exist outside imagination. The only place peace ever lives is here, in the present.
In Chapter 8 of Master Your Mind, I write about how to train yourself to return to the present. I call it present-moment practice. Each time your thoughts wander into regret or worry, say to yourself:
Come back. This is it.
Over time, that small act changes everything. Your mind begins to quiet. Your body relaxes. You start to live what’s right in front of you instead of what’s already gone.
The moment you’re in isn’t just part of your life. It is your life.
Golden light,
Dr. Richard Louis Miller
P.S. In Chapter 8 of Master Your Mind: Practical Tools to Calm Anxiety, Silence Your Inner Critic, and Stop Overthinking, I share how to build this habit of presence — one breath, one moment at a time — to find peace right where you are.
1-minute mind control (my new 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.
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