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For this one put the Tuning Tone CD on middle C [ Track 13 ]. Do not play this in tempo and make sure your C is in tune every time you come back to it. Keep going up past the high C, as far as you can go. Practice this one on all of your major and minor scales.
Make sure you also practice this one going down to the low C or B depending on your flute.
With each of these examples try varying the tempo. This will effect the pitch.
If you have a solo or passage in an ensemble that lands on low G. Put the tuning tone CD on that G and play the solo. See if you hit that G perfectly. You can also use it with other notes that you hold on to for a while in a solo.