Start standing and roll a few times in different ways. Now close your eyes before you roll and attempt the same rolls noting how you carry yourself differently and how your awareness changes. For example do you now protect the head with your arms as you get up or down? Do you move slower? Do you keep your limbs closer to you? One of the things worth trying is to roll with closed eyes between two standing people or an open door if you are learning by yourself. This is a good way to gain awareness of your entire body and form while moving.
This is a good drill for law enforcement officers and also for regular people. As a soldier I can manhandle the people I need to restraint without much worry to their health (bruises or broken limbs) or how it looks like on camera. Take a plastic cable tie and close it just enough to form a loop and try to pass it over your partner hands or feet with him resisting. This is not so easy if you want to keep from creating pain or serious restraint on them. This also teaches how much space and possibility for movement exist for both sides and with a third on the side with a stick you will learn to pay attention to your environment as well. Next do the same drill using your belt, a shirt or anything else you can restrain with and see how the options change once you keep them open. Remember the purpose of the drill and maintain your inner calm by breathing and keeping your eyes relaxed.
Start with the static push up as you do usually and modify the angle by placing your feet on a chair or a partner and note how this is changing your experience.
Breathing can come from many directions. The stomach, the chest and the upper chest. To learn to use them with awareness place your hands on your stomach and breathe so you it remains calm. Do the same for the sides of the chest and the upper chest and move on to the next logical step. If you are alone you can use a heavy suitcase or simply take a broom, place the tip in the corner of the wall and lean your body using your chest or stomach on it to pressure this location. If you have a partner and you can ask a wife or friend to do this for you, have them stand on your stomach (do no harm) than place their knees on your chest or press the sides of the chest and than press on your upper chest and all this while you are to breathe through the openings or make one. You can do this statically at first and than move with freedom and press as you will. Enjoy your learning and smile. It relaxes the body. There is of course room to be angry at times as well. All emotions can serve you at one point or another.
Stay in the static push up half way down (90 degrees in the elbow joint) and breath the forming tension out of your upper body and find a position where it is easier to carry yourself using your structure rather than force. Avoid leaning on yourself and keep mobile. This is a good drill to teach yourself humility
This drill is for relaxation and awareness of the entire body and you can modify it to suit your needs. Start standing up with your arms in a fixed position (cupped over the top of your head for the neck, crossed over your chest for shoulders and chest and crossed across your back for the back and lower back awareness) now slide forward, sideways and back without lifting your feet off the ground and keep your breath relaxed and your posture so you are not tensing to keep a certain pose (change if you need to and keep movement as your key to stability). Once you do this a few times sit up and stand up without lifting your feet off the ground and see how your hips relax with awareness and how breath can help you do the work with less effort. If you have a partner have him push your legs or hit you with a staff (shovel works great for this) and you blend with the movement without lifting your feet off the ground again. Try to minimize your movement and avoid getting exited or focused on the hits coming at you. Try to relax your eyes and face and look above the head of your partner. This will release your vision and help you notice much more. Enjoy your work and learn from everything.
We often experience strikes while we are in a good posture and relaxed (in class). To learn to deliver better strikes and clean our attachment to strikes stand in a position you know is not good for you on purpose. For example change the angle of the hip or tense up the lower or upper body before you are hit on purpose and than handle the strike using your breath and letting the movement travel through you and out. Another example for this is to receive and deliver strikes standing on one leg or while a third partner is moving or chocking you. Do this to learn yourselves and to develop better awareness and motion and remember it is very easy to harm yourself and each other. Always see the human in the other and you will gain a lot of insight in this and keep your calm when it is needed.