How do I discharge (calibrate?) my Macbook Air (Mid 2013) without harming the battery?

I just got the latest MacBook Air this week. And after reading the discussion here https://discussions.apple.com/thread/5117523 I chose not to calibrate it the first time since it shouldn`t be necessary with lithium-based batteries.

The thing that still confuses me about the calibration issue with the Macbook Air (Mid 2013) is the text I`ve underlined below from Apples page and where they are talking about lithium-based batteries:

http://www.apple.com/batteries/notebooks.html

"Standard Maintenance

For proper maintenance of a lithium-based battery, it’s important to keep the electrons in it moving occasionally. Apple does not recommend leaving your portable plugged in all the time. An ideal use would be a commuter who uses her notebook on the train, then plugs it in at the office to charge. This keeps the battery juices flowing. If on the other hand, you use a desktop computer at work, and save a notebook for infrequent travel, Apple recommends charging and discharging its battery at least once per month. Need a reminder? Add an event to your desktop’s iCal. When your battery no longer holds sufficient charge to meet your needs, you may choose to replace it. If your notebook came with a built-in battery, you should have the battery replaced only by an Apple Authorized Service Provider."

So when Apple is talking about discharging, how should I actually discharge it? If discharging a lithium-based battery completely is harmful for the battery life, then what is the ideal way to do this without harming the battery? How should I discharge my battery when the calender says it`s time?