December 51,1992

1. Sit in Easy Pose with the spine straight and your chin in and chest out. Interlock your hands and place them on top of your
head in a comfortable position. Close your eyes and rapidly flip-flop your tongue in and out.
"Just flip-flop your tongue, as shaky as you are, no matter how miserable and horrible you feel. You'll never forget this
day, because you never expected that you would have a meditation flipping your tongue. But I will tell you how powerful it is;
when you consciously flip your tongue, the central (Shwhmana naa()l) opens up your entire system, including your psyche, to
correlate to your obedience. It changes your inner strength. It gets rid of your inner fears."
"Don't remove your hands from your head. Normally you will want to do that, but once you establish a magnetic field,
you must preserve it. Your neck will start hurting as your central nerve gets active. You are dealing with your most powerful
organ of the body, called tongue. Just flip it inside out, outside in, left side right, right side up, upside down; no special manners.
When you finish, you will not be the same person you were when you started."
Continue in this way for 5 Minutes, then continue flipping the tongue while mentally concentrating on a mantra or a
special wish for another 5 Minutes. Then go into deep inner silence while you continue to flip the tongue. Feel the central nerve
connecting the navel point to the tip of the tongue. Do not stop the movement or in any way break the rhythm for 12 Minutes.
(Total time of exercise #1 is twenty-two minutes.)

2. Stay in the same posture, keep the tongue moving, and begin inhaling and exhaling powerfully through the mouth. Get all the
garbage out of the lungs. "It will make you cough. It stimulates the thyroid and parathyroid and coughing is a common reaction
to that stimulation. Just cough and keep on doing. Breathe heavily as if you are getting rid of all the disease in the body, all bad
luck, all disease, all negative thoughts. 5 Minutes.

3. Hold the posture. Inhale deeply, concentrate at the third eye point, hold the breath 10-15 seconds and exhale. Do this breath
a total of 7 Times. Then inhale deeply, concentrate at the third eye point, hold the breath 20 seconds, and exhale. Do this breath
a total of 5 times. Take one more breath in this manner, hold the breath in for 30 seconds and then relax. (There are thirteen
breaths in this series and the series takes about five minutes.)

4. Relax for 1 1/2 Minutes.

 5. Stand up and rhythmically and energetically move your entire
body as you dance to rhythmic music. (During this exercise,
Yogi Bhajan had "Bangara" rhythm music played for the students
to dance with.) "This dance style is for the glandular system.
Main job is to get the glandular system to secrete so that your
blood chemistry can support your good health. Move every
muscle." 8 Minutes.

6. Sit in Easy Pose. Place your left hand on the center of your chest and
raise your right arm straight up in the air. Close your eyes and breathe as
slowly as possible. Inhale as slowly as possible, hold the breath in as long
as possible, and exhale as slowly as possible. (Make sure that all three
sections of the breath are of equal duration.) Maintain your own breath
rhythm and mentally repeat the affirmation "Victory." Repeat it as many
times as you can, engraving it in every molecule. 5 Minutes.

"Victory is your goal. Victory is your strength. Victory is your guide.

Victory is your teacher. Just learn one word, 'victory.' Repeat it as
many times as you can afford."

To Finish: Inhale, hold the breath 15 seconds, and stretch your body unto victory. Exhale and relax.

180