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It sounds like you're looking for a (guide or article) that delves into Yoga Nidra Anleitung (German for "instruction" or "guide") and a PDF resource.
Richte deine Aufmerksamkeit auf den rechten Daumen… rechten Zeigefinger… rechten Mittelfinger… Handgelenk… Unterarm… Ellenbogen… Oberarm… rechte Schulter… (weiter durch den ganzen Körper). Atme natürlich. Bewege dich nicht.
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