1. Summary:

General:
* The eyes are open throughout the exercise.
* The breaths should last approximately the entire duration of the respective movement and should be taken through the nose.
* The movements should flow into one another smoothly.
* Be fully focused on your body and move as consciously as possible.

Instructions:

* Come to the front of the mat, feet together and hands in front of your chest.
* Thank the sun internally.
* Then do 12 repetitions of the Sun Salutation.
* After practicing, briefly feel how your body feels.

1.2. Asanas

1.2.1. The Seated Forward Bend

Contraindications: The Seated Forward Bend should not be practiced if you have fractures, after a herniated disc, or sciatica problems.

Instructions:
* Feet are together and hands on your knees.
* As you breathe in, raise your arms and stretch your spine.
* As you breathe out, lower your upper body, with the movement coming from your pelvis and keeping your spine straight. Move slowly and not jerkily.
* When you are in the position, while breathing out, go a little deeper into the stretch from time to time.
* Hold this position for two minutes.
* Coming out of the position: As you breathe in, form a line with your outstretched arms and upper body and then straighten your upper body. As you breathe out, lower your arms and put your hands back on your knees.

1.2.2. Pigeon Pose

Contraindications: knee injury

Instructions:
* Get into a quadruped position: your hands are under your shoulders and your knees under your hips.
* Bring your left knee to your left hand and then place your left foot under your right hip so that your left lower leg is as parallel to your hip as possible.
* Let your hips sink towards the mat, gently bend your spine backwards, and support yourself with your arms.
* Coming out of the position: slowly come out of the position while you exhale.
* Hold this position for one minute on the right and one minute on the left side.

1.2.3. Seated Spinal Twist

Contraindications: pregnancy, sciatica problems, severe intervertebral disc problems or herniated discs, stomach ulcers, and hyperthyroidism.

Instructions:
* Bring the heel of your left foot to your right buttock.
* Place your right foot next to your left knee.
* As you exhale, turn to the right and bring the elbow of your left arm to your right knee.
* Keep your back straight and breathe slowly and deeply.
* As you exhale, you can occasionally go a little deeper into the stretch.
* Coming out of the position: Exhale as you come out of the position.
* Do this exercise for one minute on each side.

Afterward, take a moment to notice how your body feels now that you have done these three asanas.

2. The Pranic Body

General:
* Breathe actively, deeply, and firmly into the abdomen, chest, and shoulders, and only exhale passively (and not completely) before you breathe in again the next time.
* Do not pause between inhaling and exhaling and exhaling and inhaling.
* Breathe in and out through the mouth.

Contraindications:
Only practice gently if you have: high blood pressure, heart disease, or severe lung problems.
Should not be done if you have: anxiety, recent panic attacks, post-traumatic stress disorder (PTSD), if you are pregnant, and in situations where it would be dangerous to pass out.

Instructions:
* Take between 20-50 breaths per round.
* After the 20-50 breaths, breathe out about half of the air and then just stay in this state of complete energetic fullness and try not to lose yourself in your thoughts.
* When the impulse to breathe comes, take a deep breath, then hold your breath for about 10 seconds and do a Root and Throat Lock.
* Afterwards take 1-3 normal breaths before starting the next round.
* If possible, do three rounds.

After the exercise, briefly feel how our body system feels now.

3. The Emotional Body

Unconditional Acceptance and Love Energy

General:
* In this healing work we work with unconditional acceptance of what we find in our bodies and love energy.
* The key to effectiveness is that you deeply feel into what you find in your body and that you feel the love energy as intensely as possible.

Instructions:
* First bring your attention to where you can perceive the strongest negative physical sensation in your body.
* Then feel into this area as deeply as possible for 5 minutes and see what sensations you can perceive there. Whatever it is, just perceive it without naming it and without judging or condemning it, and say to yourself internally: 1. Everything within me is allowed to be here now. 2. I am now ready to feel everything that resides within me. Or alternatively: I am ready to feel everything within my Solar Plexus Chakra now, for example.
* After these 5 minutes, bring your attention to your Heart Chakra and first say to yourself: 'I am going in resonance with unconditional love.' Feel how your Heart Chakra now opens further and generates love energy. Then continue to say, 'I feel this love deeper and deeper with every breath.' Now take a few breaths and feel how the love in your Heart Chakra becomes deeper and stronger.
* Now say to yourself, 'Love', as you breathe in and feel how you generate love in your Heart Chakra. As you breathe out, direct this love with your attention for 5 minutes to the area you previously focused on while you say and feel 'Love' again internally.

4. The Mental Body

Conscious Manifestation

"Assume the feeling of the wish fulfilled."
- Neville Goddard

General:
* We create our own reality with our thoughts every moment. So if we want to create a different reality, we have to consciously use our thoughts, feelings, words, and actions to manifest what we want.
* It is best to think as if we have already gotten or achieved what we want - and... also feel the corresponding feeling as intensely as possible.

Instructions:
* First, become aware of what you want to manifest. Define it precisely and get a clear vision of it.
* Then visualize for 5 minutes that you have already (achieved) what you want, as vividly as possible – if possible, involve all of your senses. You can also think or speak corresponding thoughts or affirmations. And... feel the emotions generated as intensely as possible.
* Now bring what you want into your everyday life for 5 minutes. Visualize and feel how you live a life in which what you want is already a part of your life, and it has become completely normal for you to have (or be) it. Feel the joy or happiness that you experience through that deeply.

5. The Causal Body and Beyond

Instructions:
* You bring our attention to the area of the heart and observe how the chest rises slightly when you breathe in and then falls again when you breathe out.
* You constantly let go of any thoughts that arise and keep your concentration on the chest rising and falling until the thoughts have calmed down and oyu come into the position of the observer.
* It might help to reach this state if you say to yourself internally, 'I am the consciousness in which all forms take place'.
* Beginners can use the entire meditation time to get into this position of the observer, become more stable in it, and delve deeper into it.
* Once you have achieved a certain stability in this position of the observer and the thoughts can no longer consume your attention, you bring part of your attention to the Spiritual Heart and with the rest of the attention, you open yourself to the position of the observer of the observer.
* Let yourself fall deeper and deeper into this light beyond the observer and focus more and more of your attention there (while at the same time keeping part of your attention in the Spiritual Heart).
* Turn up the intensity of this light beyond the observer more and more internally.
* Let your intuition guide you.
* When you want to end the meditation, bring your attention back to your physical body.
* Start to slowly move your fingers, then your hands, then your arms. Massage your face a little, your arms, and then the rest of your body.
* Open your eyes.

In the next chapter you will find detailed instructions on what you can do for the rest of the day to continue working on your healing and self-knowledge...