How to Meditate
First you'll need peace and free time. The more the better. So do whatever works for that.
Do Shrink. Practice that until you feel like you have a pretty good handle on it.
Then do Grow.
Shrink and Grow are powerful when used together. Like this.
Do Shrink. Once or several times. Until you are sufficiently shrunk. Then do Grow.
Experiment with that.
Later on you might want to do just Grow.