What makes us so vulnerable to suffering? We identify so closely with the body and mind. This meditation starts to put some distance as you roll back from the environment, roll back from your body and attend to the mind without fusing with it.

Meditation – Focus on the space of the mind and observe when it is still and when there is motion. When there is motion there is grasping.

Alan describes stage eight of the shamatha path – Single-pointed Attention.

Silent meditation (not recorded) was "front loaded" at the start of the session.