Chapter 1: Embracing the Present Moment

Good afternoon, fellow Stoic.

Let’s take this brief pause to step back from the whirlwind of daily life, check in with ourselves, and prepare for the remainder of our day. Whether your morning has unfolded according to plan or not, it’s important to gain some perspective now. You may have been highly productive, or perhaps your to-do list remains untouched. You could have received encouraging news, disappointing updates, or perhaps nothing at all. Regardless of how your day is progressing, let’s take a moment for reflection.

You might feel hesitant to dedicate even a few minutes to this exercise, especially with tasks that seem urgent. However, let’s remember the wisdom of Seneca (On Tranquility of Mind XVII):

“The mind must be given relaxation — it will rise improved and sharper after a good break. Just as rich fields must not be forced — for they will quickly lose their fertility if never given a break — so constant work on the anvil will fracture the force of the mind. But it regains its powers if it is set free and relaxed for a while. Constant work gives rise to a certain kind of dullness and feebleness in the rational soul.”

Remind yourself: “Taking this necessary pause will enhance my mental clarity.”

You may be grappling with persistent worries or challenges that emerged earlier today. This moment is ideal for processing those thoughts. Whatever concerns we face, we must recognize that it is not the events or people that disturb us, but rather our interpretations of them. Once we accept this, we can move forward with a clearer understanding: to scrutinize those interpretations. Only then can we accurately perceive reality and find peace of mind.

Tell yourself: “My anxieties stem from interpretations I create in my mind. Outside of my thoughts, those interpretations have no power.”

This understanding alone may not suffice to alleviate worry, so let’s delve deeper. Our analysis will aim to strip away any exaggerations or emotional embellishments that our interpretations may carry. As Swiss neuropathologist Paul Dubois notes in Self-Control and How to Secure It:

“One exaggerates, imagines, anticipates affliction,” Seneca wrote. “For a long time, I have told my discouraged patients and have repeated to myself, ‘Do not let us build a second story to our sorrow by being sorry for our sorrow.’”

Take a moment to pinpoint what is troubling you. Be as precise as possible. Until you define your worries clearly, they will continue to elude your grasp. Addressing a specific issue is far simpler than tackling a vague one, especially when articulated in the most straightforward, unemotional language. You might even say it aloud to create distance from it.

For example, transform this:

“I’ve been given a really difficult new project at work that is way beyond my level of ability. I’ll never understand it and when people see me fail they’ll realize I’m not good enough for this job.”

Into this:

“I have a new project at work. I will determine my first steps and begin. Regardless of the challenge, I will do my best.”

Reiterate: “Logic is my remedy for what seems overwhelming.”

As we conclude our midday reflection, let’s consider the mindset we wish to adopt for the rest of the day. You can focus on uncontrollable events that may not go your way, allowing them to dishearten you and spoil an otherwise pleasant day. Alternatively, you can concentrate on what you can control and choose to embrace, even appreciate, whatever challenges Fate presents.

You can opt to view difficulties as opportunities for growth and approach them with enthusiasm. You can regard adversity as a test of your character that ultimately strengthens you. You can cultivate gratitude for everything and find joy in the simple pleasures that many take for granted.

As Kurt Vonnegut suggested, take the time to notice when you are happy, and express your appreciation in any way you choose: “If this isn’t nice, I don’t know what is.”

Remember:

“My attitude is my own choice. It is within my control.”

Good afternoon, fellow Stoic. May this moment of reflection refresh your mind and empower you for the remainder of your day.

Chapter 2: Finding Solitude in Stoicism

The first video, "A Simple Stoic Afternoon Meditation (With Visuals)," offers a calming guide to help you incorporate Stoic principles into your daily routine, fostering a sense of tranquility and clarity.

The second video, "A Simple Stoic Evening Meditation (With Visuals)," provides a reflective framework for winding down your day, reinforcing the Stoic mindset for peace and mindfulness as you prepare for rest.