4. Lie down flat. Put the apple on your navel and press it hard with both hands (one on top of the other). The apple should disappear into your belly. Pump your navel, keeping the downward pressure on the apple with your hands. 3 Minutes.

5. Leave the apple at your navel. Lift your legs and spread them wide. Grab onto your toes and balance on your spine. Tighten your belly and press your navel up against the apple. If the posture is correct the apple will sit, if it's wrong, the apple will slip. Go to sleep in this posture. 9 Minutes. Yogi Bhajan played the gong during this meditative nap.

6. Lie flat and stretch your legs out straight. Take the apple in both hands and hold your arms straight up. Allow no bend in the elbows. Listen to "Walking Up the Mountain with You" by Gurudass Singh and Krishna Kaur. 7 1/2 Minutes.

7. Rise up and eat your apple. Chew it well. 3-5 Minutes.

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