Here's how you can receive feedback without becoming defensive: practice mindfulness.

Mindfulness can significantly help in being open to feedback by developing greater self-awareness. Through mindfulness, you can recognize and manage your emotional reactions to feedback, helping you pause and respond thoughtfully rather than reacting impulsively. Embracing presence is the key aspect here, as mindfulness helps maintain a composed and open mindset, improving your ability to learn from feedback and grow from it. By BEING FULLY PRESENT, you enhance emotional regulation, reducing the stress and defensiveness that often accompany feedback. Mindfulness encourages non-judgmental observation, enabling you to see feedback objectively and consider it as constructive input rather than a personal attack.

É de extrema importância que você não saia de uma sessão de feedback com dúvidas. Se necessário, peça exemplos concretos para que te ajudem a elucidar o tema. Sem o entendimento do que está sendo dito, dificilmente será proveitoso para as partes envolvidas.

When receiving feedback, our first instinct may be to defend ourselves or justify our actions. However, by shifting our focus to seeking understanding, we can create a space for learning and growth. Instead of immediately reacting to feedback, take a moment to reflect on the other person's perspective. Ask yourself why they might have this feedback and what you can learn from it. Truly listen to the feedback without interrupting or getting defensive. Try to understand where the other person is coming from and why they feel the way they do. If you are unsure about the feedback, ask clarifying questions to gain more insight. This shows that you are engaged and willing to learn.

After reflecting on feedback, consider practical steps for using it to foster your growth. Often, these steps might be uncomfortable, as growth typically happens outside of our comfort zone (which is necessary for rest). Use mindfulness techniques to determine the practical steps you need to take—try a mindful walk, meditation, or mindful journaling in nature. If you still notice signs of defensiveness or resistance towards the feedback or the person who provided it, practice mindfulness techniques that include visualization. Imagine your defensiveness as something tangible, then "dissolve" it in your heart with compassion towards yourself. Visualize reducing your defenses and arrogance, and transforming them into wisdom.

First of all understand the point that those who are giving feedback have their own perspective and mindset so they act accordingly. If feedback is genuine and need to really work on yourself then without hesitation and defensive accept and improve as it is for your personal growth and the feedback is not up to that then just leave it with smile.

While mindfulness helps you stay present mentally, remember your body language too. Crossed arms or a furrowed brow can unintentionally signal defensiveness. Instead, try nodding or maintaining eye contact to show you're engaged. An open posture shows you're receptive to what they're saying. This combination of mindful listening and open body language helps ensure the feedback conversation stays productive and positive.