Welcome to Day 11 of my 21-Day Shamatha Meditation Challenge. Commit to a more serious, devoted meditation practice through this strict 21-day challenge of training the mind to be more focused, more calm and more regulated. Join us everyday, here on Insight Timer at 9am EST for 21 days straight. Shamatha is a traditional Buddhist style of meditation that helps to calm and focus the mind. Each session begins with a quick tune-in, a short qi-gong practice to open the gates, instructions on proper posture and of course, a session of Shamatha meditation. Please have some sort of meditation cushion for this process as well as something to rest your gaze upon - i.e a candle, a stick of incense or an image a the Buddha. You are also invited to spend time after class in a practice of Morning Pages - writing three pages in your journal about everything that is coming up for you. Consider this a therapeutic approach to the challenge. Jane Lyon is a Vajrayana Buddhist Practitioner and Meditation Teacher with 11-years of training in a direct and authentic lineage. She is passionate about helping others train the mind through meditation and carrying on these traditions to new generations.