A heated conversation a few years ago completely transformed my understanding of vulnerable communication. "I'm sorry," I said mid-argument. "I can feel my voice is raised, my tone is getting higher. My neck is hot and probably covered in hives, and my shoulders are up by my ears. Let me drop back into my heart before I say another word."

Taking a deep breath, I placed my hand on my heart and consciously let my shoulders fall. Something remarkable happened – the other person's defenses visibly melted, tears welling up in a mix of relief and fear. What made this moment transformative was the real-time surrender from mind to heart. 

The mind is where agenda lives – where we store our expectations, attachments, and need for control. But the heart? The heart is where we find the space for true connection. It's where we discover solutions that serve everyone, where empathy flows naturally, and where vulnerability transforms from a strategy into a state of being.

In a seemingly unrelated series of events, I've had Jack Harlow's latest release “Hello Miss Johnson” on repeat lately cause that’s what I do with new favorite songs, and it hit me – this man is the absolute KING of vulnerable communication. SRSLY. 

When I think back to the first time I listened to "Jackman," I was floored by how real every story felt. It was next level. His lyrics feel like genuine glimpses into his life, so authentic that I find myself Googling to see if these stories actually happened. They're that real. 

Then "Denver" came along and stopped me in my tracks – a powerful continuation of his journey toward even deeper vulnerability. The way he processes his relationship with fame, success, and personal struggles in real-time shows an artist increasingly willing to share his internal world without filters.

In my reflection tonight of Jack’s amazing way of expressing vulnerability, these are the core tenets of vulnerable communication that came to me: 

1. Creating Space Between Thoughts and Self

Vulnerable communication begins with slowing everything down. Imagine your thoughts are playing on a screen in front of you - you're not in them, you're watching them. When a thought appears that typically triggers judgment, try meeting it with curiosity: "Isn't that interesting?"

The real magic happens in how you phrase your experience. Instead of "I am anxious" – which can trigger resistance if you're trying to maintain a certain image – try "Anxiety is here with me." Rather than "I am angry," notice that "Anger is moving through me." This subtle shift transforms difficult emotions from identity threats into temporary visitors. The ego, which might resist admitting "I am insecure" to protect its image, becomes much more willing to acknowledge "Insecurity is present right now."

2. Real-Time Processing

True vulnerability often begins with simply noticing and naming physical sensations in your body. "I'm feeling a tightness in my abdomen right now. I wonder what that means?" This gentle curiosity opens the floodgates, helping you identify the thoughts and emotions connected to those physical sensations.

When Jack moves from his September verses to January in "Denver," he's modeling this kind of real-time processing. He's not crafting a perfect narrative after the fact – he's letting us witness his evolution as it happens, starting with raw observation and letting meaning emerge naturally.

The key is starting with what's physically present. Rather than trying to intellectually understand everything first, begin with what you can feel: a racing heart, tight shoulders, a lump in your throat. Speak these sensations aloud, and watch how the thoughts and feelings attached to them naturally surface.

3. Heart-Centered Presence

The body is an exquisite compass for authentic communication. When we've drifted back into our heads, others can usually sense it - and there's profound power in giving each other permission to say, "Can you take a moment and speak from your heart?"

Your physiology offers unmistakable signals when you're truly heart-centered. The thoughts that emerge serve connection rather than self-protection. You'll feel a distinctive warmth and openness in your chest, sometimes even a trembling from the sheer force of energy flowing outward. While nervousness might be present, you'll recognize your own unique physical markers of heart-alignment - they're impossible to miss once you know them.

4. Agenda-Free Sharing

Imagine your heart as a receiver for universal truth, where what's best for all parties naturally resides. When communication flows from this space, it transcends personal agenda. Yes, the mind will often offer its first draft - but notice how that feels in your body. If you sense tightness or constriction, pause. Edit in real time. There's immense power in saying, "Let me try that again."

When you feel yourself slipping back into self-protection, try this: close your eyes to limit your senses and imagine opening your chest, arms wide, surrendering your need to be "you" and instead becoming a vessel for something bigger. "Use me, realness. I won't filter. I'll be brave. I'll stay centered. Give it to me, truth."

When truth becomes your highest priority, vulnerability follows naturally. And here's the beautiful thing: you only need to take one small step into this space to witness how quickly your entire frequency shifts. New thoughts emerge. Different words find you. Your communication transforms to match your intention. It's fascinating to witness and, honestly, it's fun.

You'll discover just how much of a badass you really are. As you begin leading with vulnerability, you inspire others to do the same. Entirely new scenarios unfold. Conversations you never thought possible become your norm. The whole world opens up when you dare to communicate from this place of authentic vulnerability.

Just ask Jack.