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How to Shrink

Sit down in your special sitting place. Back straight. Breathe from your belly. Eyes closed. Relax.(1)

Put your Light on the feeling of breath in the tip of your nose.(2)

(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. The physical details of sitting. How, where, when, etc. Here's that.

  2. When you Shrink you are manipulating your Light (aka attention, awareness). More about that here.

  3. You will get much better at this with practice.

  4. You'll like it. At first it sharpens your mind and gets you high. Then it gets weirder.

  5. Do it twice a day for 10 minutes. Later ramp it up to 20 or 30 minutes.

  6. The more you do it the greater the effects.

  7. Occasionally, try doing it 5 or 6 times a day for a few days. There are depths.

  8. When you've gotten kinda good at this you'll want to try the other technique, Grow.

  9. This thing that you are holding your Light upon here, the feeling of breath in the tip of your nose, is an example of what we call your object (ie object of concentration). You can use pretty much anything as an object. Any sensation. 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.

  10. Shrink enhancers. Stretch first (hatha yoga is good). Vegetarian diet. Fasting (be careful). Avoid drugs, drama.

2012-2024 John Greene
Formatted for phone, portrait.