Meditation for Busy People

What you don't need
A Mantra, a secret technique form a guru,
a special cushion, an altar, any religious
or spiritual belief or sitting position

What you do need
1. Consistency. Better to sit for 3 minutes dalily than plan on 20 minutes and
quit because you "don't have time"

2. Kindness and compassion for yourself. It's called "practice" not "perfection"
The key is to bring yourself back to your intent, without blame or judgement, each time you're distracted.
Distration happens repeatedly even for experienced meditators. This is a normal process of meditation.
Everyone's mind wonders.
The heart of practice is to be grateful when you notice and refocus.
Somedays it flows more easlily and some days you struggle
That's normal too.

GET STARTED
This simple meditation practice can be used for a lifetime.
Sit comfortably
Notice your breath
Now count each breath mentally
1 to 50
then
50 back to 1
When you become distracted by thoughts or feelings
return your focus to your breathing and restart your counting

BENEFITS
1. Strength of mind is like strength of body.
Perseverance and repitition develped in small daily commitments strengthen
us for larger challenges
2. If you are doing the same practice every day, the only element that changes is you.
Regular practice holds a mirror for you to see yourself more clearly
3. Everyone needs time to reflect daily. Meditation leave you more energized and focused
4. Meditation lowers stress hormones, cholesterol, blood pressure, reduces heart disease,
improves insulin senesitiity and slows the effects of aging.

Grand Master Edmund Ciarfella has been practicing meditation since 1976. He trains under
Great Grand Master Byung Min Kim. Grand Master Ciarfella and his wife Master Teresa Ciarfella
own United Martial Arts Centers in Warwick NY