Alan encourages those following the retreat through the podcasts to obtain a copy of his translation of Natural Liberation, our text for the remainder of the retreat. The meditation that Alan guided is found on page 105 of the text.

The familiar quality control monitor of introspection is not mentioned in shamatha without a sign practices because there is no vector for awareness. In this practice the oscillation between the arousal of the intensity of awareness and its release will by itself dispel laxity and lethargy.

Between sessions, as you move through the day, try to maintain stillness of awareness amidst the motion of appearances.

Meditation starts at 11:42