Week 1: Embodied Awareness

Theme: Before defence comes presence.

• Practice body scanning and breathwork to return to centre

• Recognise your physical and energetic boundaries

• Learn how to stand and move with confidence

• Intro to foundational Krav Maga stances and posture

Mindfulness Practice: Grounding into the body
Krav Maga: Neutral stance and movement under pressure
Forum Prompt: When do you feel physically small or powerful?

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Week 2: The Power of “No”

Theme: Boundaries are physical, emotional, and energetic.

• Learn to say “no” with body language and tone

• Practice eye contact and space awareness

• Spot discomfort early—before it escalates

Mindfulness Practice: Boundary awareness meditation
Krav Maga: Palm strikes and verbal assertiveness
Forum Prompt: Where in your life do you find it hard to assert boundaries?

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Week 3: Pressure, Panic, and the Pause

Theme: When stress rises, awareness becomes your anchor.

• Understand your fight, flight, or freeze response

• Use mindful breath to regulate adrenaline

• Train the 3-second pause that creates choice

Mindfulness Practice: “Before I Move” breathwork
Krav Maga: Basic evasions and disengagement drills
Forum Prompt: Describe a time you froze—what would a mindful pause have made possible?

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Week 4: Applied Self-Defence

Theme: Train the body to respond with purpose.

• Strike with clarity, not aggression

• Understand natural reflexes and target zones

• Learn when and how to act with control

Mindfulness Practice: Movement meditation
Krav Maga: Groin kick, wrist release, positioning
Forum Prompt: What does it mean to feel “strong enough” without being violent?

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Week 5: Situational Awareness & De-escalation

Theme: The best fight is the one you never have to fight.

• Read body language, tone, and spatial cues

• Use mindful observation to avoid conflict

• Learn how to exit with strength and calm

Mindfulness Practice: Walking with awareness
Krav Maga: Scenario drills and strategic walkaways
Forum Prompt: When have you felt intuitively unsafe? Did you listen to that signal?

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Week 6: Integration & Inner Warrior

Theme: You are your own safe place.

• Review your personal self-defence strategy

• Explore inner strength vs. reactive patterns

• Build a toolkit for ongoing safety and calm

Mindfulness Practice: Mindful warrior visualisation
Krav Maga: Full practice sequence + confidence stance
Forum Prompt: What does “I trust myself” feel like in your body?

Mindful Self-Defence: Calm. Aware. Ready. is a unique 6-week course that blends the principles of mindfulness with the practical tools of self-defence. Grounded in the embodied teachings of Krav Maga and supported by breathwork, awareness practices, and reflective integration, this training empowers you to protect yourself—not just physically, but mentally and emotionally.

You will learn how to stay calm under pressure, respond instead of react, and build confident boundaries from the inside out. Whether navigating everyday discomfort or unexpected confrontation, you’ll be equipped with practical skills, inner strength, and a deeply grounded presence.

This is not a course in fighting. It’s a course in remembering your strength.

• How to apply mindfulness to high-pressure and real-world moments

• Foundational Krav Maga skills for self-defence, such as stance, palm strikes, and disengagement

• Breathwork and somatic tools to regulate stress and panic

• How to use body language, voice, and presence to set clear boundaries

• Situational awareness and verbal de-escalation techniques

• How to develop your own personal safety blueprint

• The ability to trust your intuition—and act from calm clarity, not fear

This course is designed for:

• Individuals who want to feel more safe, centred, and self-assured in daily life

• Women and men seeking empowered personal boundaries

• Mindfulness practitioners ready to take their skills into movement and real-world action

• Coaches, educators, and therapists who want to understand the intersection of presence and protection

• Anyone who has ever frozen, folded, or felt unsafe—and is ready to change that from the inside out

No prior martial arts or mindfulness experience required.

• Trauma-aware & non-aggressive: We focus on calm, clarity, and confidence—not combat or aggression.

• Body + mind integration: Unlike traditional self-defence, this course incorporates breath, embodiment, and nervous system regulation.

• Real-world application: You’ll train for actual situations—verbal pressure, personal space violations, emotional confrontation—not abstract theory.

• Empowerment-focused: This course teaches that you don’t need to be the loudest or strongest person in the room—you just need to be present, prepared, and intentional.

You’ll walk away with more than self-defence. You’ll walk away with self-trust.

• No prior experience in martial arts or mindfulness is necessary

• A willingness to move your body and try new techniques

• A safe, open space to practice (minimum 2m x 2m recommended)

• Comfortable clothing suitable for light movement

• Optional: A cushion, yoga mat, or soft target (e.g. pillow) for striking practice

• An open mind, a curious attitude, and a commitment to personal growth

This course is designed to be inclusive, empowering, and accessible to all physical levels. Modifications are offered where needed.

This course is delivered over 6 progressive modules, each designed to help you build confidence, clarity, and calm from the inside out. Each week blends mindful reflection, movement-based learning, and practical tools for real-world safety and self-trust.

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Week 1: Embodied Awareness

Before defence comes presence.

• Body scanning and breathwork

• Recognising your physical and energetic boundaries

• Standing and moving with grounded intention

• Introduction to Krav Maga ready stance and posture

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Week 2: The Power of “No”

Boundaries are physical, emotional, and energetic.

• Using body language and voice to assert yourself

• Developing eye contact and spatial awareness

• Practicing early detection of discomfort or pressure

• Krav Maga palm strikes and verbal assertiveness drills

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Week 3: Pressure, Panic, and the Pause

When stress rises, awareness becomes your anchor.

• Understanding your nervous system (fight/flight/freeze)

• Breath control to regulate adrenaline and tension

• The 3-second mindful pause

• Basic evasion and disengagement techniques

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Week 4: Applied Self-Defence

Train the body to respond with purpose.

• Target zones, natural reflexes, and striking with intention

• When and how to take physical action

• Groin kicks, wrist releases, and protective positioning

• Movement meditation and body-mind synchronisation

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Week 5: Situational Awareness & De-escalation

The best fight is the one you never have to fight.

• Reading body language and space

• Nonverbal and verbal strategies for de-escalation

• Scenario drills for disengagement with calm authority

• Walking with awareness and energetic presence

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Week 6: Integration & Inner Warrior

You are your own safe place.

• Reviewing your personal self-defence strategy

• Practicing full movement flows: breath → voice → movement

• Creating your personal safety toolkit

• Mindful warrior visualisation and identity integration