Mindfulness-Based Self-defense Training — Reality-based, trauma-informed self-defense

Did dozens of train passengers fail to notice a gun because they were hyper-focused on their digital screens? Maybe that’s too simple an explanation. Crowd dynamics and other human factors may also have played a role. But the constant demands of phones, computers, and media on our attention and perception make it difficult for many of us to remain mindful – self-aware and aware our environment.

Constant immersion in digital worlds may not only affect our abilities to notice people around us; it may also erode our skills to perceive emotions even when we do “see” a person who poses a potential threat. Lack of face-to-face interaction may decrease our innate threat-detection abilities. Without enough practice, our competence to sense and interpret gestures or facial expressions, especially split-second-long micro-expressions, may deteriorate, and we many not note fleeting signs of anger, disgust, or contempt, even when we “see” another person. For instance, a brief sneer, signifying contempt, may alert you that a new acquaintance doesn’t respect you. Without sufficient practice in mindful face-to-face interaction, you may miss the sneer and other expressions or gestures. You may also miss subtle changes in pitch, inflection, tone, or volume of someone’s voice.[2] Maybe you have progressed farther than I have in being mindful, but if you are as easily distracted as I still am, you may also benefit from mindfulness training.

Awareness and mindfulness can be trained. Even as you sit at your office desk, you can start with simple exercises like listening to sounds such as the humming of traffic outside. While grocery shopping, you can practice observation by consciously noting the hands and facial expressions of people around you. Sitting in a commuter train, you can experience sensations of touch, for example your forearm resting on a plastic armrest. You can also practice interoception, perceiving your body’s sensations, such as tenseness in your jaw muscles or queasiness in your stomach.

Chocolate – Practicing noting sensations and feelings

A favorite awareness and mindfulness exercise of my course participants is engaging all five senses while tasting fruit or chocolate.