1 Micro-Mindfulness Practice for Embracing Vulnerability and Strengthening Your Relationships

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1 Micro-Mindfulness Practice for Embracing Vulnerability and Strengthening Your Relationships

Many of us dodge vulnerability because we’re scared it makes us look fragile. Here’s a simple mindfulness practice to flip that script.

Denise Pyles

Apr 29, 2025

Transcript

Hi y’all,

My first retreat as a nun was a profoundly transformative experience, marked by personal growth, deep self-awareness, and a connection with my purpose and higher power.

It was also a time to embrace vulnerability, an essential element to living an intentional life.

Spending time in retreat is one of the best times to be still and listen.

A retreat is focused on time away from your daily routine to be still with yourself and your higher power, alone together. Your retreat time can last anywhere from a day to 30 days or more. Eight and 30 days are the usual retreat days for the community of nuns I joined.

You also have a spiritual director or guide to accompany you on the retreat.

This director listens and reflects back to you what they hear and see in you. Spiritual guides help hold you accountable to your commitment to mindful listening during your retreat.

Here’s what I wrote about my first retreat as a nun:

Tonight begins the 8-day retreat. Candidacy begins [my first year as a nun] - the adventure has just started. The property at Grand Coteau is enormous - lots of trees, grass, pasture, and tons of humidity. I am looking forward to and also nervous about this retreat. This is my first 8-day retreat that I haven't made in the mountains. I know I can listen to God and trust myself in the mountains. The challenge of this retreat will be to listen to God at sea level. I'm totally out of my element here. - Denise Pyles, Journal entry, 2nd day as a nun, Grand Coteau, Louisiana

There are times in your life when you might feel you are out of your element.

The vulnerability underneath your comfort zone can be an invitation to strengthen your connections because vulnerability is one of the keys to meaningful relationships.

One of my favorite authors is sociologist, Brené Brown, who has researched and written extensively on vulnerability and courage. She writes:

Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness.

- Brené Brown, Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

*Photo by Denise Pyles, Mt. St. Helens Volcanic Monument, 2010*

Many of us dodge vulnerability because we’re scared it makes us look fragile.

Here’s a simple mindfulness practice to flip that script.

#1. Pause Before Responding

Practice taking a mindful pause and three breaths before responding to challenging conversations. This short pause helps you become aware of your feelings and creates space for honesty and openness.

#2. Notice Your Body’s Reaction

When you feel vulnerable, your body gives you immediate clues: a tightening chest, a clenched jaw, or a flushed face. Pause and recognize your body's signals as reminders to stay present. Acknowledge them quietly to ground your genuine self.

#3. Share How You Feel

Challenge yourself to share a feeling you usually mask once a day. For example, tell your partner, “I’m feeling overwhelmed right now,” or admit to a friend, “Today’s tough.” Simple honesty strengthens bonds, builds trust, and helps others feel safe enough to open up as well.

That's it.

Here’s what we covered: A micro-mindfulness practice to try today on embracing vulnerability:

Pause before responding during challenging conversations.
Take three slow breaths to tune into your emotions.
Notice your body's immediate reactions, such as a tightening in your chest, a clenched jaw, or a flushed face.
Quietly acknowledge these physical sensations as reminders to stay present and grounded.
Challenge yourself to share a feeling you usually keep hidden today.
Use simple honesty, like "I'm feeling overwhelmed" or "Today's tough," to foster trust.

Embracing vulnerability can help you strengthen your connections.

Remember, take what you like and leave the rest.

Thanks for listening. I appreciate you being part of the journey.

Have a mindful week, and we’ll see you next time. Thanks.

Denise

Denise Pyles

I'm a former nun who, at midlife, pivoted to corporate life with zero business experience and became an award-winning program manager. I want to help you find stillness in the ball pit bouncy house of life.

Mindfulness begins with tiny steps toward being present. You can start micro-mindfulness right now without adding one more thing to your calendar. Join my newsletter, and I'll share simple micro-mindfulness tips every week that you can start using today.

In my book Burn Without Burning Out: 7 Micro-Mindfulness Habits for Clear Thinking, Decisive Action, and Recovery from Burnout, I share other skills I learned as a nun. Grab your copy today.