Busyness, distraction, and stress have all led to the shrinking of the modern mind.
I realize that’s a strange thing to say. Most of us don’t think of our mind as something with space in it, as a thing that can either be big or small, expensive or claustrophobic.
But just think about the last time you felt overwhelmed, stressed, or out of control. Chances are, you might not even have to think that hard. You might be experiencing that state right now as you read these words.
What happens in these moments?
First, our mind wanders. It spins through all sorts of random thoughts about the past and the future. As a result, we lose touch with the direct experience of present time.
Second, we lose perspective. We can’t see the big picture anymore. Instead, it’s like we’re viewing life through a long and narrow tunnel. We become blind to possibility, fixated on problems.
Put these two together and you’ve got the perfect recipe for eradicating space in the mind. The landscape of the mind begins to feel like a calendar jammed with so many meetings, events, and obligations that these neon colored boxes cover-up even the smallest slivers of white space.
So it could be nice for our partner, for our kids, and, mostly, for our ourselves to consider: how can we create more space in the mind?
Here are five tools for creating mental space. If you want to go deeper, check out my new book with Sounds True on the topic called OPEN: Living With an Expansive Mind in a Distracted World.
1. Meditation.
You’ve no doubt heard about all of the scientifically validated benefits of this practice. It reduces stress. It boosts productivity. It enhances focus.
That is all true. But here is the real benefit of meditation: it creates more space in the mind. To get started, try it out for just a few minutes a day. Use an app or guided practice to help you.
2. Movement.
So, maybe you’re not the meditating type. That’s fine. You can still create space in the mind by setting aside time for undistracted movement.
The key word here is “undistracted.” For many of us, exercise and movement have become yet another time where our headspace gets covered over by texts, podcasts, or our favorite Netflix series.
There’s nothing wrong with this. But it can be powerful to leave the earbuds behind every once in a while and allow the mind to rest while you walk, stretch, run, bike, swim, or practice yoga.
3. Relax.
When it comes to creating headspace, we moderns, with our smartphone-flooded, overly-stimulated, minds seem to inevitably encounter a problem: we’re often too stressed, amped, and agitated to open.
Relaxation – calming the nervous system – is perhaps the best way to counter this effect and create more fertile ground for opening. When we relax – the real kind, not the Netflix or TikTok kind – the grip of difficult emotions loosens, the speed of our whirling thoughts slows, and, most important, the sense of space in our mind begins to expand.
How can you relax? Try yoga. Try extended exhale breathing, where you inhale four counts, exhale eight counts. Try yoga nidra. Or, just treat yourself to a nap.
4. See bigger.
When life gets crazy, the mind isn’t the only thing that shrinks. The size of our visual field also gets smaller. Our eyes strain. Our peripheral vision falls out of awareness.
What’s the antidote to this tunnel vision view? See bigger.
Try it right now. With a soft gaze, allow the edges of your visual field to slowly expand. Imagine you’re seeing whatever happens to be in front of you from the top of a vast mountain peak. Now bring this more expansive, panoramic, way of seeing with you for the rest of the day.
5. Do nothing.
Now for the most advanced practice. It’s advanced because it cuts against everything our culture believes in. In a world where everyone is trying desperately to get more done, one of the most radical acts is to not do — to do nothing.
Even just a few minutes of this paradoxical practice can help you experience an expansion of space in the mind.
Lie on the floor or outside on the grass. Close your eyes. Put on your favorite music if you want. Set an alarm for a few minutes so you don’t freak out too much.
Then, stop. Drop the technique. Drop the effort. Just allow yourself to savor this rare experience of doing absolutely nothing.
Nate Klemp, PhD, is a philosopher, writer, and mindfulness entrepreneur. He is the coauthor of the New York Times bestseller Start Here and the New York Times critics’ pick The 80/80 Marriage. His work has been featured in the LA Times, Psychology Today, the Times of London, and more, and his appearances include Good Morning America and Talks at Google. He’s a cofounder of LifeXT and founding partner at Mindful. For more, visit nateklemp.com or @Nate_Klemp on Instagram.
Nate Klemp, PhD, is a philosopher, writer, and mindfulness entrepreneur. He is the coauthor of the New York Times bestseller Start Here and the New York Times critics’ pick The 80/80 Marriage. His work has been featured in the LA Times, Psychology Today, the Times of London, and more, and his appearances include Good Morning America and Talks at Google. He’s a cofounder of LifeXT and founding partner at Mindful. For more, visit nateklemp.com or @Nate_Klemp on Instagram.
It’s not just you. Millions upon millions of people today are feeling more stressed, anxious, and overwhelmed than ever before. As a result, explains philosopher and writer Dr. Nate Klemp, a lot of us are contracting ourselves—closing our minds in an effort to shield ourselves from the constant noise of the 21st century. With his new book, Open, Nate explores possible solutions to help us shift into a life of expansiveness, creativity, and wonder.
Press the play button and join Tami Simon in conversation with this innovative and inspiring thinker, discussing: breaking free from screen addiction; the drivers of closure; the concept of “feast practice”; our need for novelty; an experiment that may shock you; the practice of staying; shifting from a wandering mind to “meta awareness”; how an open mind is synonymous with an open heart; overcoming separateness; noticing your “closure cues”; skillful closing; the intent to win versus the intent to understand; the portal of bliss and the portal of suffering; getting unstuck; letting go; and more.
Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.
Busyness, distraction, and stress have all led to the shrinking of the modern mind.
I realize that’s a strange thing to say. Most of us don’t think of our mind as something with space in it, as a thing that can either be big or small, expensive or claustrophobic.
But just think about the last time you felt overwhelmed, stressed, or out of control. Chances are, you might not even have to think that hard. You might be experiencing that state right now as you read these words.
What happens in these moments?
First, our mind wanders. It spins through all sorts of random thoughts about the past and the future. As a result, we lose touch with the direct experience of present time.
Second, we lose perspective. We can’t see the big picture anymore. Instead, it’s like we’re viewing life through a long and narrow tunnel. We become blind to possibility, fixated on problems.
Put these two together and you’ve got the perfect recipe for eradicating space in the mind. The landscape of the mind begins to feel like a calendar jammed with so many meetings, events, and obligations that these neon colored boxes cover-up even the smallest slivers of white space.
So it could be nice for our partner, for our kids, and, mostly, for our ourselves to consider: how can we create more space in the mind?
Here are five tools for creating mental space. If you want to go deeper, check out my new book with Sounds True on the topic called OPEN: Living With an Expansive Mind in a Distracted World.
1. Meditation.
You’ve no doubt heard about all of the scientifically validated benefits of this practice. It reduces stress. It boosts productivity. It enhances focus.
That is all true. But here is the real benefit of meditation: it creates more space in the mind. To get started, try it out for just a few minutes a day. Use an app or guided practice to help you.
2. Movement.
So, maybe you’re not the meditating type. That’s fine. You can still create space in the mind by setting aside time for undistracted movement.
The key word here is “undistracted.” For many of us, exercise and movement have become yet another time where our headspace gets covered over by texts, podcasts, or our favorite Netflix series.
There’s nothing wrong with this. But it can be powerful to leave the earbuds behind every once in a while and allow the mind to rest while you walk, stretch, run, bike, swim, or practice yoga.
3. Relax.
When it comes to creating headspace, we moderns, with our smartphone-flooded, overly-stimulated, minds seem to inevitably encounter a problem: we’re often too stressed, amped, and agitated to open.
Relaxation – calming the nervous system – is perhaps the best way to counter this effect and create more fertile ground for opening. When we relax – the real kind, not the Netflix or TikTok kind – the grip of difficult emotions loosens, the speed of our whirling thoughts slows, and, most important, the sense of space in our mind begins to expand.
How can you relax? Try yoga. Try extended exhale breathing, where you inhale four counts, exhale eight counts. Try yoga nidra. Or, just treat yourself to a nap.
4. See bigger.
When life gets crazy, the mind isn’t the only thing that shrinks. The size of our visual field also gets smaller. Our eyes strain. Our peripheral vision falls out of awareness.
What’s the antidote to this tunnel vision view? See bigger.
Try it right now. With a soft gaze, allow the edges of your visual field to slowly expand. Imagine you’re seeing whatever happens to be in front of you from the top of a vast mountain peak. Now bring this more expansive, panoramic, way of seeing with you for the rest of the day.
5. Do nothing.
Now for the most advanced practice. It’s advanced because it cuts against everything our culture believes in. In a world where everyone is trying desperately to get more done, one of the most radical acts is to not do — to do nothing.
Even just a few minutes of this paradoxical practice can help you experience an expansion of space in the mind.
Lie on the floor or outside on the grass. Close your eyes. Put on your favorite music if you want. Set an alarm for a few minutes so you don’t freak out too much.
Then, stop. Drop the technique. Drop the effort. Just allow yourself to savor this rare experience of doing absolutely nothing.
Nate Klemp, PhD, is a philosopher, writer, and mindfulness entrepreneur. He is the coauthor of the New York Times bestseller Start Here and the New York Times critics’ pick The 80/80 Marriage. His work has been featured in the LA Times, Psychology Today, the Times of London, and more, and his appearances include Good Morning America and Talks at Google. He’s a cofounder of LifeXT and founding partner at Mindful. For more, visit nateklemp.com or @Nate_Klemp on Instagram.
What are you paying attention to—and is it the life you actually want to be living?
This week, Tami Simon speaks with Cody Cook-Parrott—writer, artist, movement practitioner, and author of the new Sounds True book The Practice of Attention: Cultivating Presence in a Distracted World—about what it takes to reclaim focus in an age engineered to steal it.
Cody’s path to this book wasn’t theoretical. It began with their own Instagram addiction, a recovery from alcohol, and the growing realization that fractured attention isn’t just an inconvenience—it’s a creative crisis. What emerged is a deeply personal and practical guide to getting back to yourself.
Join Tami and Cody to explore:
The attention audit: a simple, powerful practice for noticing where your time and energy actually go
Why social media addiction and alcohol addiction can mirror each other—and what “zero” looks like as a choice
Structure with softness: building devotional creative habits that flex without breaking
Agency over urgency—and why that principle is especially vital for neurodivergent and queer creators
The emotional car: how to bring difficult inner parts along for the ride without letting them take the wheel
Consistency over intensity: why a 25-minute Pomodoro session beats an eight-hour grind
What’s really driving the urge to distract—and how asking “what am I avoiding?” changes everything
Why attention, taken to its highest degree, is the same thing as prayer
Whether you’re a creative trying to protect your focus or someone who’s quietly wondered what you’d make if you could actually sit with yourself, Cody offers both the tools and the permission to begin.
This conversation offers genuine transmission—not just concepts about awakening, but the palpable presence of realized teachers exploring the growing edge of spiritual understanding together. Originally aired on Sounds True One.
Vulnerability is often misunderstood. Many of us were taught to associate it with weakness, as if showing emotion or uncertainty somehow discredits our strength. But the truth is, some of our most meaningful human experiences, love, trust, connection, and creativity can’t exist without it. Vulnerability isn’t a flaw to fix. It’s the starting place for everything that gives life depth.
At Sounds True, we’ve spent decades creating teachings that support emotional wellness, spiritual depth, and authentic living. Our programs are rooted in the belief that transformation happens when we meet life as it is, with honesty and heart. We’re proud to collaborate with voices like Brené Brown, whose work opens the door to wholehearted conversations about what it means to be human.
In this piece, we’ll discuss Brené Brown’s insights into vulnerability, why it’s not only necessary but also one of the greatest strengths we can bring to our lives and relationships.
Key Takeaways:
Vulnerability Is Courage: Choosing vulnerability means facing emotional risk, not weakness. It is the foundation of authentic strength.
Connection Needs Openness: True connection requires emotional honesty, not perfection or control. Vulnerability builds trust and belonging.
Daily Practice Matters: Small, intentional acts of honesty and self-compassion help make vulnerability a sustainable part of everyday life.
What Brené Brown Teaches Us About Vulnerability
For many of us, vulnerability feels like exposure to something to avoid, something unsafe. But Brené Brown offers a different lens. Through her research and teaching, she reveals that vulnerability is the birthplace of courage, creativity, belonging, and love. It’s not a flaw to be hidden. It’s the very fabric of human connection.
Rather than defining vulnerability as weakness, Brené invites us to see it as uncertainty, risk, and emotional openness. These aren’t liabilities. They are the core of what it means to show up fully in our lives. Whether it’s sharing a hard truth, asking for help, or allowing ourselves to be truly seen, she reminds us that vulnerability is the measure of real courage.
In her programs with Sounds True, including The Power of Vulnerability, Brené breaks down years of research into stories and insights that are as relatable as they are transformative. What emerges is a message that stays with you: vulnerability isn’t something we need to fix. It’s something we can honor.
Why Vulnerability Is A Sign of Strength, Not Weakness
Vulnerability often carries a false reputation. We’re taught to hide it, control it, or overcome it, but Brené Brown reminds us that the willingness to be vulnerable is not a weakness to correct, but a strength to live by. Here’s why it holds such power:
It Takes Strength To Show Up Without Certainty
There’s nothing easy about stepping into the unknown. Whether we’re starting something new, speaking our truth, or navigating conflict, we rarely have a guaranteed outcome. Choosing to show up anyway, that’s strength.
Authenticity Is Braver Than Perfectionism
Pretending to have it all together is a defense. Authenticity is a decision. It’s vulnerable to say “this is who I really am,” and that act of truth-telling builds resilience, not fragility.
Emotional Openness Builds Inner Resilience
Brené teaches that emotional exposure isn’t the opposite of strength. It’s the training ground for it. Each time we allow ourselves to feel, to share, or to ask for support, we build a deeper kind of courage.
Letting Go Of The Armor Creates Deeper Connection
When we drop the need to appear invulnerable, we invite others to do the same. This is where true connection begins. Vulnerability becomes the bridge, not just to others, but to ourselves.
The Courage To Be Vulnerable In Everyday Life
Vulnerability isn’t reserved for big life events or dramatic turning points. It lives in the everyday, in the small, honest moments where we choose to be real instead of safe. Brené Brown reminds us that courage doesn’t always roar. Sometimes, it simply sounds like telling the truth, setting a boundary, or asking for help. Here’s how it shows up in daily life:
Speaking Honestly, Even When It’s Uncomfortable
Whether it’s a difficult conversation with a partner or sharing feedback at work, honesty often comes with risk. Vulnerability means saying what’s true, even when it might not land perfectly. Trust that honesty creates space for growth.
Letting Others See The Real You
We all carry parts of ourselves we’d rather keep hidden. Choosing to share your true feelings, stories, or struggles takes courage. It opens the door to deeper connection and trust.
Asking For Support Without Shame
One of the most human things we can do is need each other. Still, many of us hesitate to ask for help, fearing judgment or rejection. Brené’s work encourages us to see asking not as weakness, but as brave, wholehearted living.
Saying No To What Doesn’t Feel Right
Boundaries are an act of vulnerability, too. They require clarity, honesty, and a willingness to disappoint others in order to stay aligned with ourselves. It’s not always easy. But it is courageous.
How Embracing Vulnerability Deepens Connection
At the heart of every meaningful relationship is one simple truth: connection requires openness. When we allow ourselves to be seen, truly seen, we create the conditions for intimacy, trust, and belonging. Brené Brown’s research points to vulnerability as the key ingredient in relationships that feel real, grounded, and lasting. Here’s why:
We Build Trust by Letting Others In: Trust isn’t built through perfection. It’s built in moments of mutual openness. When we’re honest about our fears, hopes, or boundaries, we give others permission to meet us with the same level of care and honesty.
Vulnerability Makes Empathy Possible: When someone shares a raw, human moment with us, we don’t respond with solutions. We respond with presence. That space for empathy can only exist when we stop hiding behind a polished version of ourselves.
Belonging Grows Where Masks Come Off:True belonging isn’t about fitting in. It’s about being accepted as you are. And that can only happen when we’re willing to show who we really are. Vulnerability invites that kind of acceptance.
Relationships Thrive on Emotional Honesty: Whether it’s with a partner, friend, colleague, or family member, emotional honesty strengthens the fabric of connection. It helps us repair misunderstandings, express needs clearly, and stay grounded in compassion.
The Role Of Self-Compassion In Vulnerability
Being vulnerable with others begins with how we relate to ourselves. Without self-compassion, vulnerability can feel unbearable. Like opening a door without any sense of safety on the other side. Brené Brown often highlights that we cannot offer ourselves to the world authentically if we’re busy beating ourselves up inside. Here’s how self-compassion supports the courage to be vulnerable:
Self-Kindness Softens The Fear Of Judgment
When we’re harsh with ourselves, we naturally fear that others will be, too. Practicing self-kindness allows us to face vulnerability without bracing for shame or criticism. It builds the internal safety to take emotional risks.
Awareness Without Harshness Builds Resilience
Self-compassion isn’t about ignoring our flaws. It’s about seeing ourselves clearly, but with warmth. This kind of mindful awareness strengthens us from the inside and helps us stay open even when things feel shaky.
Letting Go Of Perfectionism Starts With Self-Acceptance
We often armor up with perfectionism to avoid being seen as “not enough.” But the more we accept ourselves as we are, the less we need that armor. Self-compassion clears the way for more honest, human moments.
Our Inner Dialogue Shapes Our Outer Courage
What we say to ourselves matters. When our internal voice is critical, we shrink. When it’s gentle, we grow. Brené speaks to this often in The Power of Self-Compassion, inviting us to cultivate a relationship with ourselves that supports our vulnerability.
Bringing Vulnerability Into Your Own Practice
Vulnerability isn’t a one-time act. It’s a daily choice to live with openness, even when it’s uncomfortable. It shows up differently for everyone, but the practice begins the same way: with intention. Brené Brown encourages us to turn toward our lives with more presence, honesty, and willingness to be seen. Here are a few ways that might look:
Start by Noticing Where You Hold Back: Awareness is the first step. Pay attention to the places where you avoid speaking up, asking for help, or showing emotion. Those quiet pullbacks often signal moments when vulnerability seeks a voice.
Practice Small Acts of Emotional Honesty: You don’t have to make sweeping changes. Try sharing how you’re feeling with someone you trust, or saying no to something that doesn’t align with you. These small, everyday choices build your capacity for wholehearted living.
Let Vulnerability Be Part of Your Spiritual Life: In Rising Strong as a Spiritual Practice, Brené explores how spiritual growth and emotional honesty go hand in hand. Your inner work deepens when you stop trying to appear invulnerable and start showing up as you are.
Remember That Vulnerability Is a Process: This is a practice, not a performance. Some days you’ll feel brave. Other days, you might want to retreat. That’s okay. Keep coming back to the intention to live more openly, gently, and honestly.
Learn More Through Brené’s Courses
Brené Brown’s teachings offer more than insights. They offer tools for living. If you’re ready to explore vulnerability not just as an idea but as a lived experience, her digital courses with Sounds True are a meaningful place to begin. Each program is rooted in research and delivered with the honesty and heart that make her work so resonant.
In The Power of Vulnerability, you’ll hear six sessions of Brené’s most essential teachings, filled with stories and guidance that bring the research to life.
Courage and Vulnerability invites you to walk the path of openness with greater clarity and compassion, an experiential course that supports real change.
If you’re working on how you treat yourself while you open up to others, The Power of Self-Compassion can be a gentle but transformative companion.
And for those who want to go deeper spiritually, Rising Strong as a Spiritual Practice offers a grounded way to explore healing, courage, and emotional honesty from within.
Each course is an invitation. Not to be perfect, but to be present.
Final Thoughts
Vulnerability isn’t about spilling everything or being unguarded with everyone. It’s about choosing to show up honestly, on purpose, and with heart. As Brené Brown reminds us, vulnerability is where our courage lives. It’s not the easy way. But it’s the real one.
Living this way doesn’t mean we won’t get hurt. It means we’re willing to be alive, to love, to try, and to keep going. And in that willingness, there is strength. Not loud or flashy, but steady, grounded, and deeply human.
At Sounds True, we hold space for that kind of living. Not perfect. But present. Not polished. But wholehearted.
Frequently Asked Questions About Brené Brown Vulnerability
What does Brené Brown say is the biggest myth about vulnerability?
She identifies the biggest myth as the idea that vulnerability equals weakness. Instead, she emphasizes that vulnerability is the most accurate measure of courage.
Is vulnerability always appropriate in every situation?
Brené notes that vulnerability involves boundaries. It’s not about oversharing or being emotionally unfiltered with everyone, but about being open with people who’ve earned your trust.
How does Brené Brown define vulnerability?
She defines it as uncertainty, risk, and emotional exposure, the willingness to show up and be seen even when there are no guarantees.
Does Brené Brown connect vulnerability with leadership?
Yes. She teaches that courageous leadership requires vulnerability. Leaders who embrace emotional honesty create environments where innovation and trust thrive.
What role does shame play in preventing vulnerability?
According to Brené, shame is a major barrier. It tells us we’re not worthy of connection, which keeps us silent and hidden. Naming and understanding shame helps us move through it.
Can vulnerability be practiced without talking about emotions?
Not really. Vulnerability often involves acknowledging emotions, even if they’re not discussed in detail. Emotional awareness is a part of wholehearted living.
How does vulnerability relate to creativity and innovation?
Brené explains that without vulnerability, there is no creativity. Trying something new always carries risk, and vulnerability is what allows us to take those creative leaps.
What practices help build vulnerability over time?
She recommends daily self-reflection, self-compassion, and building trust in small ways. These help develop the muscle to stay open over time.
Is vulnerability the same as transparency?
Not exactly. Transparency is sharing information. Vulnerability is about emotional risk. You can be transparent without being vulnerable, and vice versa.
Why does Brené Brown say vulnerability is essential to connection?
Because connection requires authenticity. Without vulnerability, relationships stay on the surface. Real connection happens when we let people see who we truly are.
Michelle Cassandra Johnson is an author, activist, spiritual teacher, racial equity consultant, and intuitive healer. She is the author of six books, including Skill in Action and Finding Refuge. Amy Burtaine is a leadership coach and racial equity trainer. With Robin DiAngelo, she is the coauthor of The Facilitator’s Guide for White Affinity Groups. For more, visit https://www.michellecjohnson.com/wisdom-of-the-hive.
What if the secret to better writing isn’t more technique—but more truth?
This week, Tami Simon speaks with Anne Lamott—beloved author of Bird by Bird, Traveling Mercies, and more than twenty books—and her husband Neal Allen, writer and spiritual coach, about their new collaborative book, Good Writing: 36 Ways to Improve Your Sentences. Together, they unpack the craft of writing as both a technical discipline and a deeply human practice.
Join Tami, Anne, and Neal to explore:
The three-draft process: from the “child’s draft” to the “dental draft”—and where the real work of writing begins
How to find your natural writing voice and stop trying to sing someone else’s song
Writing as melody, rhythm, and harmony—and what the Beatles can teach us about our own creative strengths
Why the rules of good writing are really about respect: for the reader, for truth, and for your own story
The power of writing “toward the really real”—and why plain-spoken, heart-centered writing connects more deeply than literary pyrotechnics
Rule 33: writing the hard stuff—life, death, mystery, and the things that are difficult to say but essential to try
Why writing is collaborative, not solitary—and how talented editors and trusted readers can save your work (and your skin)
Whether you’re a lifelong writer or someone who has always wanted to tell your story, Anne and Neal offer practical tools and generous encouragement to help you get your words on the page—and make them matter.
Listen now and start writing toward the really (really) real.
This conversation offers genuine transmission—not just concepts about awakening, but the palpable presence of realized teachers exploring the growing edge of spiritual understanding together. Originally aired on Sounds True One.
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