Teaching: Alan talks about the third of the five obscurations laxity and dullness. Dullness occurs when attention is no longer fully engaged with the object. It is experienced from stages 1-4, whereas laxity is experienced between stages 4-5. Its antidote is coarse investigation (aka applied thought) whereby you just check it out.
Meditation: mindfulness of breathing per Asanga. Allow your body to breathe itself as your respiration settles into its natural rhythm. Let the mind come to stillness in the present moment. Shine the spotlight of your attention on sensations of the respiration as prana flows down to the navel, and keep your attention there single-pointedly. Note the end of the in and out breaths. Note the beginning of the in and out breaths. Arouse attention at every in breath as the navel cavity fills with prana. Maintain the flow of mindfulness throughout the entire breath cycle.
Meditation starts at 6:12