Empowerment isn’t an isolated moment—it’s a lifelong journey. When girls are equipped with self-defense skills, confidence, and a sense of agency, they grow into empowered women who advocate for safety, equality, and change in their workplaces and communities. Women, in turn, mentor, uplift, and empower the next generation of girls, creating an ongoing cycle where each phase of life builds upon the next.

This discussion will explore how Empowerment Self Defense (ESD), and Martial Arts lay the foundation for personal strength, helping girls transition into women who stand firm in their workplaces and beyond.

What to Expect

• Expert insights on how safety and empowerment intersect across a woman’s lifetime—from childhood to profession
• Real-life success stories on the impact of ESD and martial arts in developing confidence and leadership skills
• Live demonstrations of ESD techniques, showing how they apply at every stage of life, including the workplace

Meet the Moderator & Panelist:

Sarah McArthur - PAVE Prevention (Moderator)
Nancy Lanoue – Thousand Waves
Ryan Libel – Thousand Waves
Lucia Frisancho – Thousand Waves
Arlene Limas – PAVE Prevention

Why This Conversation Matters

• A girl learning to defend herself today becomes the woman who leads with strength tomorrow
• An empowered woman in the workplace creates safer environments for future generations
• By investing in girls and women, we break cycles of violence and build a culture where safety is the foundation of progress

Be Part of the Movement

Join us for this critical conversation and help shape a future where girls grow up empowered, women lead with confidence, and workplaces are safe for all. 

To join us on the WHOVA platform and gain access to other inspiring sessions at the UN CSW 69 NGO Forum, along with valuable networking opportunities, register here: https://ngocsw69forum.events.whova.com/registration/?mc_cid=7bc885c90d&mc_eid=dc09c12342.

Once registered, you’ll receive access to the WHOVA platform via the email you provide. From there, simply head to the agenda and search for “Workplace Safety: A Foundation for Women’s Empowerment and Rights” to find our session and join the conversation!

We look forward to seeing you there!

Thousand Waves and PAVE Prevention, Inc.

Aria St. James

…the rituals and etiquette at Thousand Waves provide an important framework for personal growth. They encourage mindfulness, respect, and a sense of gratitude that extend beyond the dojo. By engaging with these traditions, I have learned to approach challenges with a calm and focused mind, appreciate the knowledge of my instructors and fellow practitioners, and strive for continuous improvement without ego. The rituals are not just part of the tradition; they are integral to the journey of self-discovery and mastery that martial arts offers.

Aryn Henderson

…I know how to handle myself, set boundaries, and even defend myself if necessary…Setting boundaries is certainly something I struggle with, and I think focusing more on it will help me increase my sense of empowerment and safety to the highest it can be. In meditation the other day, Senpai Aaron talked about discerning when to listen to oneself as opposed to a teacher. Many of the common themes of the discussion concerned trusting oneself, which made me realize that when it comes to listening and taking care of myself, I’m not always the most trustworthy person. I often default to people-pleasing, trying to prove myself, or putting others’ desires above my own. As a result of that discussion, I’m now focusing on letting myself take a breath and give myself the space I need to set boundaries that are true to myself and my feelings instead of rushing into something that pushes my boundaries.

Brianna Powell

When I unleash a “Kiai” at the end of a drill, I acknowledge the voice that carries my story and the tenacious, fighting spirit it embodies. My body is no longer a canvas of shame but a vessel of profound power - a power of which I am in control. This transformative experience has been both healing and radical in practice. As I continue my karate journey, I am excited to embrace the challenges ahead. I aim to push my body to develop its untapped strength and power. I challenge my mind to cultivate a tenacious spirit that draws upon the wisdom and strength of those around me. Above all, I strive to keep my heart open and loving, ready to give the love I carry and receive the love I now know I deserve. Through the holistic approach of the Seido system, I nurture my heart, mind, and spirit in a safe environment, gently realigning what was once disrupted by past trauma.

Cathy Gao

Aikido’s philosophical underpinnings resonate deeply with its physical practice. The concept of ‘ki’, the central word that derives etymologically from ‘chi’, is sometimes felt to be not just life/spirit energy, but centralized and coordinated energy to permeate throughout techniques. Practitioners are encouraged to cultivate a calm and centered state of mind, even in the face of aggression. This emphasis on mental discipline and emotional control makes Aikido a holistic practice that extends beyond the dojo. It teaches lessons in patience, empathy, and adaptability that are applicable in everyday life.

Chas Manapat

Joining Thousand Waves through the ESD Program, meant opening up scars that I tried to bury years ago. I have always been protective of myself and the people around me and there was a demo that triggered a protective emotion from memory. We had a debriefing by the end of class and I knew that Thousand Waves is the best place for me to explore the equilibrium of my mind and body. Training with Thousand Waves has taught me that I am more than my fears, and I can face them all over again. That protection does not come from the body but protection is “rooted from the spirit, driven by emotion, honed by the mind, and executed through the body”. People say “a healthy mind promotes a healthy body”, others say “a healthy body creates a healthy mind”, I say “a full spirit and healthy emotion flourishes a healthy mind and body”. I admit, I am a very lazy individual, but I’d rather be happy and tired. Committing to a better version of myself means that I need to be able to find my healthy emotion where I have a full spirit. That resulted in me trying several new things that I was doubtful of taking the first step.

Christy Nowicki

Breathing continues to help keep the mind focused as we move into active training, but serves other purposes as well. Ibuki breathing has been a fundamental tool to expand my lung capacity, build core strength, and practice the controlled tension of a long exhale, readying my lungs for the kind of breathing needed to execute powerful and fluid techniques during training. For example, even when not using Ibuki, an inhale coordinated with a movement can increase the potential energy of a technique, while a sharp exhalation, perhaps accompanied by a strong kiai, during punches, kicks, and other strikes generates heightened force, focus and power in the technique. I often think of how so many athletes use similar techniques to increase their power – weightlifters or tennis players come to mind.

Ella Griesbeck

Since I started learning and practicing at the dojo I haven’t had problems motivating myself to come to practice. I had noticed early on that I like coming to practice a lot and that whenever I had stayed home for whichever reason, I regretted staying home every time, even if it felt like I was too stressed from school and had too many assignments to complete. I love learning and building on the knowledge I already have, especially if the learning of something new isn’t connected to stressful assignments or school for that matter. And I appreciate learning a new technique everytime I do, building on my repertoire of skills in this specific field. I have come a long way from my unmotivated self to seeing changes in my ability in correlation to the art, be it overall, my skill of set techniques or just better ability to do my assignments after I have relaxed and disconnected myself from school for a while. I have also gained self confidence, not only in the city or outside of the home, but also with my friends or in school, I am aware that I have made it my goal to study Seido karate at least when it comes to sports and i see it as a sort of reassurance that I am doing something that I genuinely enjoy, and I am happy to have finally found a sport that I have the patience of pursuing.

Jacob Bates

…Communication comes into use a great deal during sparring. Our teachers are always quick to remind everyone that someone’s level of contact is different from another’s and to always check-in to make sure the level of contact is acceptable. Even after sparring with members of Thousand Waves for a few year and becoming more familiar with their level of contact, I still find myself checking in with everyone to make sure that my strikes aren’t too heavy handed.

Loren Velasquez

Osu allowed me the grace that I never allowed myself before. It gave me language to describe where I was at. And because of that grace, it was easy to not quit because I wasn’t failing. I was simply and patiently on my way to achieving and that meant accepting that setbacks and slow progress was a part of success. I wasn’t in an anxious rush to get to perfection anymore. I was finally one of those people that was enjoying the journey rather than just the destination. I was learning to live in the moment, I was learning to be present. Though this started in karate, it has continued throughout my life. I have become less rigid, less in need of planning every aspect of my life, less in need of backup plans, less future tripping and more flexible and present – well slowly making progress, after all, Osu!

Melissa Rosenthal

Outside the dojo, I’ve taken a lot of things I’ve learned during my time after TW with me. For example, I’ve been acknowledging missteps or mistakes with “Osu” as opposed to “sorry”. I’ve noticed I fare better in conversations and my relationships because of it. “Osu” has turned into a kind of shorthand for me, a way to acknowledge or affirm things I’m learning, and as a way to keep myself from overthinking when I do stumble. While I still do apologize, I’m no longer over apologizing for every little misstep. If I get a move wrong, or I use the wrong name for a move, or I mess up and get a correction from one of my Sensei, I don’t take it to hear. I simply take a break, say “Osu” and try again. Whenever I feel myself getting anxious, or overwhelmed, I close my eyes (if I can do it safely), pause and tell myself to “Mokuso”. Just those few moments of deep breathing have helped me in stressful situations big and small, and allowed me to get through the situation with a clear head and a calmer mind.

Michelle Nordmeyer

The self defense parts at Thousand Waves are different in that you partner with fellow students. Working on the very basics of self defense while facing a person I didn’t think was a threat really shifted something for me. I quickly realized how easy it was to freeze, how hard it is to speak up when you aren’t expecting and preparing to speak up. My brain shut down when I had to ‘defend’ myself in class. It is hard to be open and trusting and also be prepared. The confidence I felt in being able to handle myself in dangerous situations was truly a veneer. I was scared so I put on armor to withstand the onslaught rather than face it. It’s like when you go to the gym and lift weights so that your muscles look good instead of building strength to actually lift and carry things.

Silas Leslie

There is typically no room for failure in my life. I am my own worst critic, with an all-or-nothing attitude so, if I am going to do something, I have to do it perfectly. This is especially true when it comes to my work. For the majority of my time at Thousand Waves, I have been writing a report for work sharing the findings of a year-long project. This report is a big deal for my organization and I have been incredibly stressed. The deadline for completing this report is the same day as the promotion test and as I approach the due date, I have come to realize that I have far more compassion and understanding for myself than when I began writing. I know I have given this report my absolute all and while it is not “perfect” I know it is certainly my best. I think some of this acceptance is on account of the patience and compassion for myself that I have cultivated at the dojo. While I still am far from perfect at not being perfect, I continue to strive with patience towards accepting and celebrating myself at my best.