Sit down in your meditation spot. Back straight. Breathe from your belly. Eyes closed. Relax.
Put your Light on the feeling of breath in the tip of your nose.
(Give the end of your nose a little pinch. Feel that? That's where you put it).
The game is to hold your Light on the tip of your nose without moving it.
You will get distracted. Your Light will get drawn to other things. You will have all kinds of interesting thoughts, feelings, etc. You will daydream.
Whenever you catch yourself doing that, put your Light right back on the tip of your nose again.
Keep it there as perfectly as you can.
That's it. That's the whole technique.
1. You will get much better at this with practice. It just takes time and effort.
2. You'll like it. At first it sharpens your mind and gets you high. Then it gets weirder.
3. Do it twice a day for 10 minutes. Later ramp it up to 20 or 30 minutes.
4. The more you do it the greater the effects.
5. Fasting and/or sleeplessness can amplify the effects. It's worth experimenting.
6. If you want to take it to someplace extreme and weird then do it 5 or 6 times a day.
7. When you've gotten kinda good at this you'll want to try the other technique, Growing.
8. This thing that you are concentrating on here, the feeling of breath in the tip of your nose, is what we call your object (that is, object of concentration). You can use pretty much anything as an object. Any perceptual phenomenon. People use all kinds of sights, sounds, thoughts, feelings... A repeated word (mantra), the sound of a bell, the feeling of breath in your belly, the sight of a candle-flame, the smell of an orange. Anything that'll kinda hold still and isn't too exciting. It's worth experimenting.
9. This technique is also called Samatha (by the Buddhists) and Samprajnata Dhyana (by the Raja Yogis. It translates to Meditation with a seed).