Take a stick or a sword and at least two friends and in an open space or work slowly. Now have your partners come to grab and hit you and your job is to keep them away with your movement and the stick. The idea is to learn to keep moving in a way that helps you be aware to more around you and to keep the movement relaxed and minimal by moving from the body. Things to look at are the tension in your face and in your hands (means you are focusing on the outside and moving from the hands and not from the body), relaxed breathing and your walking (if you jump, cross your legs or move erratically it means you are controlled and your movement is not your own)