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you will need access to a personal computer from your meditation practice space. A laptop PC is ideal, as this will free you from having to practice your exercises in front of your desktop computer. There is always the option of temporarily moving your desktop computer near your practice space for the duration of the ninety-day program. Note: You should never listen to any BrainWave Generator preset while driving or operating heavy equipment as the programs are designed to make you drowsy. For full instructions on how to install and operate the BrainWave Generator, refer to Appendix B. Optional: BrainWave Generator Preset “Week 01: Relaxation” The steps in the deep physical relaxation exercise can take several days to learn. We do not recommend using the BrainWave Generator for the first five days while you are still getting the hang of the steps. On Day 6 you can begin using the first BrainWave Generator preset, “MAP Week 01: Relaxation.” Put on the headphones, select the preset, and press the play button at the very beginning of the exercise. Start with the relaxation routine, then go straight into the breathwork and energy body stimulation techniques. If you are eager to use the BrainWave Generator from Day 1, you can sit and listen to the relaxation preset with your eyes closed for fifteen to twenty minutes before you practice the day’s relaxation, breathing, and energy work. Sitting with no head support is recommended instead of lying down. This promotes slight discomfort, which will reduce the chances of you falling asleep during the preset. We recommend setting a timer for a warm-up BrainWave Generator session so you don’t have to keep looking at the clock to keep track of the session length. Keep your mind clear during the BrainWave Generator session. The breath awareness technique will help with this. If you start falling asleep, suspend use of the BrainWave Generator for your current session and go straight into your exercises. You do not want to condition yourself to fall asleep when using the relaxation preset; rather, you want to become deeply relaxed while remaining alert and lucid. The full relaxation preset lasts a total of ninety minutes. This is programmed to take ten minutes to get you from a fully awake to a fully relaxed state, and it will