Meditate on your life; that is, let your whole life be your meditation. A group of uptown, spiritual disciples, "doing meditation", sitting in full lotus, index fingers and thumbs forming circles, basking in the sanctimonious after-silence of their big-time, weekly omming session, may not actually be meditating at all. Thinking of pay raises, new lovers, school fees or hairstyles, they might as well do doing line dancing. Meditating does not mean "doing meditation" as in versions of the above, it simply means paying attention. Whatever you're doing, whether counting your breaths or counting your winnings at the one-armed bandit (slot) machine, that's where you place your full attention. The underage graffiti artist in the throes of "writing" is probably in a state of purer meditation than those meditators at their weekly meeting (no reference to any actual persons, living or dead, intended). Paying attention to what you're doing requires you to be still inside while the outside world moves around you. This requires practice at everything we've discussed so far, which is best done, initially, sitting in the frame, however, with benefit of full horizontal and vertical hold, take it outside and play with it. Meditate walking down the street, sitting in traffic jams (get a bicycle) and in bars, washing dishes, sitting at the computer; in short, while you work, rest and play. This will increase your alertness and enable you to see into the heart of what's going on around you. The advanced urban warrior could be walking down the street, and while still centered and still in the midst of external events, be set upon by a gang of unscrupulous villains, ward off their attack using the psychic shield technique, and continue merrily onward without a flicker of disturbance in the meditation process. Now that's meditation! Sitting comfortably, doing nothing, empty your mind and do nothing. It's as simple as that. However, if you need extra help in remembering sometimes, try counting. Count everything: your breath, your footsteps, the ringing of the telephone; or do the "deer exercise", which involves squeezing and relaxing your anal sphincter and pelvic floor muscles at about 60 beats per minute (one squeeze-and-relax cycle per second). Count up to nine, say, and start again. Then you can count multiples of nine and so on. Doesn't matter if you loose count, the tax people will never find out, it's simply a method of tying up your monkey mind so you're free to pay attention to what's really going on. Stephen Russell