How do I use the universal menu in VR on Oculus Quest 2 and Quest?

The universal menu lets you adjust system functions, access tools for sharing, and quickly launch your favorite apps no matter where you are in-VR. You can access the universal menu at any time by holding down the Oculus button.
The universal menu bar contains:
Apps: Shows your recently used apps in the tablet portion of the menu.
People: Shows your friends, suggested friends, and an option to create a party.
Notifications: Shows your current notifications including system downloads and app updates.
Sharing: Includes options to cast, and take photos and videos in-VR.
Settings: Includes all of your system level settings in one place.
The universal menu also displays the charge level of your headset and controllers, the current time, your VR profile as well as the strength of your WiFi connection.

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