:root{--navy:#112f4c;--ink:#183249;--blue:#135db6;--cyan:#97d9f4;--yellow:#f3c550;--muted:#5a6e80;--line:#d9e3ec;--surface:#f1f5f9;--white:#fff;--rail:252px}*{box-sizing:border-box}html{scroll-behavior:smooth;scroll-padding-top:28px}body{margin:0;background:var(--surface);color:var(--ink);font:16px/1.65 'Segoe UI',Arial,sans-serif}a{color:var(--blue);text-underline-offset:4px}button,summary{font:inherit}a:focus-visible,summary:focus-visible{outline:3px solid #cc8900;outline-offset:5px}p,h1,h2,h3,h4{margin:0}h1,h2,h3,h4{line-height:1.2;letter-spacing:-.025em}p+p{margin-top:12px}.skip{position:fixed;top:12px;left:12px;padding:10px 18px;background:white;z-index:100;transform:translateY(-180%)}.skip:focus{transform:none}.rail{position:fixed;inset:0 auto 0 0;width:var(--rail);background:var(--navy);padding:38px 26px 24px;color:#fff;display:flex;flex-direction:column;overflow:auto}.brand{color:white;text-decoration:none;display:flex;align-items:center;gap:12px;font-size:14px;font-weight:700;letter-spacing:.075em;line-height:1.25}.mark{display:grid;place-items:center;width:39px;height:39px;border:1px solid #8fadc4;color:var(--yellow);font-size:22px;font-weight:750;letter-spacing:-.09em}.rail-title{font-size:23px;line-height:1.12;font-weight:720;margin:42px 0 10px}.rail-sub{font-size:14px;color:#b8c9d7;line-height:1.5}.rail-label{font-size:12px;letter-spacing:.12em;text-transform:uppercase;color:#b8c9d7;margin:34px 0 10px}.rail nav{display:grid;gap:7px}.rail nav a{display:flex;align-items:center;gap:12px;color:#dce8f1;text-decoration:none;padding:11px 12px;border-radius:5px;font-size:15px}.rail nav a:hover{background:#214460;color:white}.rail nav a span{font-size:12px;color:#91b7d2}.rail nav a.active{background:#fff;color:var(--navy);font-weight:700}.rail nav a.active span{color:var(--blue)}.rail-bottom{margin-top:auto;padding-top:40px;font-size:13px;color:#b8c9d7}.rail-bottom a{color:#dce8f1;display:block;margin-top:8px}.main{margin-left:var(--rail);padding:32px clamp(24px,4.6vw,76px) 44px;max-width:1600px}.topline{display:flex;align-items:center;justify-content:space-between;gap:20px;margin-bottom:36px;font-size:13px;color:var(--muted)}.breadcrumb{font-weight:650;letter-spacing:.035em}.edition{padding:5px 10px;border:1px solid var(--line);border-radius:4px;background:white}.intro{position:relative;max-width:860px;padding-bottom:30px}.eyebrow{font-size:12px;font-weight:750;letter-spacing:.12em;text-transform:uppercase;color:var(--blue);margin-bottom:10px}h1{font-size:clamp(32px,3.4vw,50px);max-width:800px;line-height:1.11;letter-spacing:-.04em}.intro p{font-size:17px;color:var(--muted);max-width:700px;margin-top:17px}.intro a{font-size:14px}.objectives{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px;margin:0 0 34px}.objective{position:relative;padding:19px 20px;background:#fff;border:1px solid var(--line);border-top:3px solid var(--blue);text-decoration:none;color:var(--ink);transition:transform .18s,border-color .18s}.objective:nth-child(2){border-top-color:#32a3cc}.objective:nth-child(3){border-top-color:var(--yellow)}.objective:hover{transform:translateY(-3px);border-color:#8caecb}.objective small{font-size:12px;letter-spacing:.06em;color:var(--muted)}.objective strong{display:block;font-size:20px;letter-spacing:-.025em;margin:7px 0 4px}.objective p{font-size:14px;line-height:1.45;color:var(--muted);max-width:95%}.objective .arr{position:absolute;top:18px;right:18px;color:var(--blue)}.selection-note{display:flex;gap:15px;border-bottom:1px solid var(--line);padding:0 0 24px;margin-bottom:28px;font-size:14px;color:var(--muted)}.selection-note b{white-space:nowrap;color:var(--ink)}.group{margin-bottom:38px;scroll-margin-top:24px}.group-heading{display:flex;align-items:end;justify-content:space-between;gap:20px;margin:0 0 14px}.group-heading h2{font-size:25px}.group-heading p{font-size:14px;color:var(--muted);margin-top:7px}.group-number{font-weight:500;color:#7090aa;margin-right:8px}.group-count{white-space:nowrap;font-size:13px;color:var(--muted)}.exercise{background:white;border:1px solid var(--line);border-radius:7px;margin:12px 0;overflow:hidden;scroll-margin-top:24px}.exercise[open]{border-color:#9bbbd9;box-shadow:0 5px 20px #102f4b08}.exercise summary{list-style:none;cursor:pointer;padding:22px;display:grid;grid-template-columns:45px 1fr 30px;gap:16px;align-items:start}.exercise summary::-webkit-details-marker{display:none}.exercise summary:hover{background:#fbfdff}.exercise[open] summary{border-bottom:1px solid var(--line)}.exercise-num{font-size:26px;line-height:1.2;font-weight:650;letter-spacing:-.04em;color:#84a5c0;padding-top:3px}.exercise[open] .exercise-num{color:var(--blue)}.exercise h3{font-size:21px;line-height:1.25;letter-spacing:-.025em}.exercise-description{font-size:15px;color:var(--muted);margin:7px 0 11px;max-width:750px}.meta{display:flex;gap:7px 14px;flex-wrap:wrap;align-items:center;font-size:13px;color:var(--muted)}.meta .evidence-tag{color:#215980;background:#edf5fa;padding:2px 7px;border-radius:3px;font-size:12px;font-weight:600}.expand{display:grid;place-items:center;width:29px;height:29px;border:1px solid var(--line);color:var(--blue);border-radius:50%;font-size:23px;line-height:1;font-weight:400}.expand::before{content:'+'}.exercise[open] .expand::before{content:'−'}.exercise-body{padding:26px 28px 29px 83px}.use-grid{display:grid;grid-template-columns:1fr 1fr;gap:18px;padding-bottom:24px;border-bottom:1px solid var(--line);margin-bottom:25px}.label{font-size:12px;text-transform:uppercase;letter-spacing:.085em;color:var(--muted);font-weight:700;margin-bottom:7px}.use-grid p{font-size:15px;line-height:1.55}.exercise-body h4{font-size:17px;margin:23px 0 12px}.steps{list-style:none;counter-reset:steps;margin:0;padding:0;display:grid;gap:15px}.steps li{counter-increment:steps;display:grid;grid-template-columns:28px 1fr;gap:11px;align-items:start;font-size:15px;line-height:1.65}.steps li::before{content:counter(steps);background:#edf3f9;border:1px solid #dce6ef;border-radius:50%;font-size:12px;line-height:24px;text-align:center;width:26px;height:26px;font-weight:700;color:var(--blue);margin-top:2px}.example{background:#f0f6fb;border-left:3px solid #559ac6;margin:24px 0;padding:17px 20px}.example .label{color:var(--blue)}.example p{font-size:15px}.prompt{border:1px solid #bfd0df;border-radius:4px;padding:15px 18px;font-size:15px;margin:16px 0;background:#fff}.research{border-top:1px solid var(--line);margin-top:25px;padding-top:20px}.research h4{margin:0 0 10px}.research p{font-size:14px;line-height:1.7}.research strong{font-weight:650}.limits{color:var(--muted);margin-top:11px}.source-links{display:flex;flex-wrap:wrap;gap:10px 20px;margin-top:12px}.source-links a{font-size:13px}.check{font-size:14px;margin-top:20px;padding-top:18px;border-top:1px solid var(--line)}.check b{display:block;margin-bottom:5px}.methodology{border:1px solid var(--line);background:#fff;border-radius:6px;padding:28px;margin-top:50px}.methodology h2{font-size:25px;margin-bottom:15px}.methodology p{font-size:15px;color:var(--muted)}.methodology-grid{display:grid;grid-template-columns:1fr 1fr;gap:26px;margin-top:22px}.methodology h3{font-size:17px;margin-bottom:10px}.methodology ul{margin:0;padding-left:20px;font-size:14px;line-height:1.75;color:var(--muted)}.evidence-key{display:grid;gap:13px;font-size:14px;color:var(--muted)}.evidence-key b{display:block;color:var(--ink)}.sources{margin-top:35px}.sources h2{font-size:25px;margin-bottom:15px}.sources ol{padding:0;list-style:none;counter-reset:sources;display:grid;gap:11px}.sources li{counter-increment:sources;display:grid;grid-template-columns:35px 1fr;gap:12px;padding:15px 0;border-bottom:1px solid var(--line);font-size:14px}.sources li::before{content:'[' counter(sources) ']';color:#71899d;font-size:12px}.sources p{font-size:13px;color:var(--muted);margin-top:5px}.sources a{overflow-wrap:anywhere}.footer{font-size:13px;color:var(--muted);display:flex;justify-content:space-between;gap:15px;padding:35px 0 0;margin-top:30px;border-top:1px solid var(--line)}.footer div{display:flex;gap:18px;flex-wrap:wrap}.footer a{color:var(--muted)}@media(min-width:1600px){.main{margin-right:auto;margin-left:max(var(--rail),calc((100vw - 1420px)/2 + var(--rail)))}}@media(max-width:1000px){:root{--rail:215px}.rail{padding:28px 18px}.main{padding:28px 26px}.exercise-body{padding-left:28px}.objectives{gap:9px}.objective{padding:16px}.objective strong{font-size:18px}.selection-note{display:block}.selection-note b{display:block;margin-bottom:6px}}@media(max-width:760px){:root{--rail:0px}html{scroll-padding-top:14px}.rail{position:relative;inset:auto;width:auto;padding:19px 20px;display:block}.brand{font-size:12px}.mark{width:31px;height:31px;font-size:19px}.rail-title{margin:15px 0 0;font-size:23px}.rail-sub,.rail-label,.rail-bottom{display:none}.rail nav{display:flex;gap:5px;margin-top:16px;flex-wrap:wrap}.rail nav a{font-size:13px;padding:7px 10px}.rail nav a span{display:none}.main{margin:0;padding:25px 19px}.topline{margin-bottom:23px;font-size:12px}.edition{font-size:11px;padding:4px 7px}.intro{padding-bottom:23px}h1{font-size:33px}.intro p{font-size:16px}.objectives{grid-template-columns:1fr;gap:8px;margin-bottom:24px}.objective{padding:13px 16px;display:grid;grid-template-columns:30px 115px 1fr;gap:8px;align-items:center;border-top-width:1px;border-left-width:3px;border-left-color:var(--blue)}.objective:nth-child(2){border-top-color:var(--line);border-left-color:#32a3cc}.objective:nth-child(3){border-top-color:var(--line);border-left-color:var(--yellow)}.objective strong{margin:0;font-size:17px}.objective p{font-size:13px}.objective .arr{display:none}.group-heading h2{font-size:23px}.group-count{font-size:12px}.exercise summary{padding:18px 15px;grid-template-columns:29px 1fr 24px;gap:9px}.exercise-num{font-size:20px}.exercise h3{font-size:19px}.exercise-description{font-size:14px}.meta{font-size:12px;gap:5px 9px}.expand{width:24px;height:24px;font-size:20px}.exercise-body{padding:21px 17px}.use-grid{grid-template-columns:1fr;gap:16px}.steps li{font-size:15px}.methodology{padding:22px 18px}.methodology-grid{grid-template-columns:1fr;gap:22px}.footer{display:block}.footer div{margin-top:12px}}@media(max-width:380px){.objective{grid-template-columns:25px 1fr}.objective p{grid-column:2}.topline{align-items:flex-start;gap:8px}.edition{white-space:nowrap}}@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*{transition:none!important}}@media print{.rail,.topline,.objectives,.footer{display:none}.main{margin:0;padding:0;max-width:none}.exercise{break-inside:avoid;box-shadow:none}.exercise-body,.exercise::details-content{display:block!important;content-visibility:visible!important}.exercise summary{border-bottom:1px solid #ddd}.expand{display:none}.group{break-before:auto}a{color:#111}.research,.example{break-inside:avoid}body{background:white;font-size:11pt}.intro h1{font-size:28pt}}

/* Autonomie und persönliche Entwicklung */
.autonomy-note{background:#e6eff7;border-left:3px solid var(--blue);padding:18px 22px;margin:0 0 26px;font-size:14px}.autonomy-note>b{display:block;margin-bottom:7px}.autonomy-note p{color:var(--muted)}.dimension{font-size:14px;color:var(--muted);line-height:1.7}.dimension b{display:block;color:var(--ink);margin-bottom:5px}.autonomy-context{border-top:1px solid var(--line);margin-top:25px;padding-top:23px;scroll-margin-top:24px}.autonomy-context p{font-size:14px}.objective strong{font-size:clamp(16px,1.55vw,20px)}.rail nav a{font-size:14px;gap:9px}.rail-label{font-size:10px;letter-spacing:.1em}.objective{overflow-wrap:break-word}.exercise h3{hyphens:auto}.sources>p{font-size:14px;color:var(--muted)}@media(max-width:1000px) and (min-width:761px){.rail nav a{padding-left:7px;padding-right:7px;font-size:13px}.rail nav a span{font-size:10px}.rail-title{font-size:21px}.group-heading h2{font-size:23px}}@media(max-width:760px){.objective{grid-template-columns:28px 1fr;gap:1px 8px}.objective small{grid-row:1 / 3}.objective strong{font-size:18px}.objective p{grid-column:2}.autonomy-note{padding:16px 17px}.group-heading{align-items:start;gap:10px}.group-heading h2{font-size:clamp(20px,4.5vw,23px)}.group-count{padding-top:3px}.group-number{margin-right:5px}.topline{flex-wrap:wrap;gap:8px}.rail nav a{font-size:13px}.edition{white-space:nowrap}}

.group-heading{flex-wrap:wrap}.group-heading h2{hyphens:auto}.concept-source{margin-top:12px!important;font-size:13px!important}

/* Ergänzende Übungen für Ruhe und Fokus */
.calm-nav{border-top:1px solid #3b5971;margin-top:8px;padding-top:15px!important}
.calm-group{border-top:2px solid #c1d5e6;margin-top:45px;padding-top:30px}
.calm-intro{color:var(--muted);font-size:16px;max-width:780px;margin:0 0 20px}
.breathing-phases{list-style:none;display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:9px;padding:0;margin:0 0 24px}
.breathing-phases li{padding:14px 11px;background:#edf4fb;border:1px solid #c9dbea;border-radius:5px}
.breathing-phases li:nth-child(even){background:#f5f8fb}
.breathing-phases span{display:block;font-size:14px;color:var(--ink)}
.breathing-phases strong{display:block;font-size:29px;line-height:1.3;margin-top:5px;color:var(--blue)}
.breathing-phases small{font-size:14px;font-weight:500}
.practice-note{font-size:14px!important;line-height:1.65;color:var(--muted);padding:12px 15px;margin:20px 0 0;background:#f4f7fa;border-left:3px solid #a4bad0}
.intro p a{font-size:inherit}
.intro .intro-welcome{margin:12px 0 22px}
@media(max-width:1000px){.breathing-phases{grid-template-columns:repeat(2,minmax(0,1fr))}}
@media(max-width:760px){.calm-nav{border-top:0;margin-top:0;padding-top:7px!important}.calm-group{margin-top:32px;padding-top:24px}}

.intro .autonomy-note{margin:22px 0 0;font-size:16px}.intro .autonomy-note h2{font-size:20px;line-height:1.3}.intro .autonomy-note p{font-size:16px;max-width:none;margin-top:12px}.intro .autonomy-note strong{color:var(--ink)}

/* Grundlagenleiste */
.intro .intro-welcome{margin-bottom:0;color:var(--ink);font-weight:600}
.intro .welcome-purpose{margin:9px 0 24px}
.models{margin:0 0 38px;padding:24px;background:#e6eff7;border:1px solid #c4d7e8;border-radius:7px;scroll-margin-top:24px}
.models-heading{margin-bottom:17px}
.models-heading h2{font-size:25px}
.models-heading p{margin-top:6px;font-size:16px;color:var(--muted)}
.model-bar{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}
.model-bar[hidden],.model-panel[hidden]{display:none}
.model-bar button{display:flex;align-items:center;justify-content:space-between;gap:10px;width:100%;min-width:0;padding:16px;text-align:left;background:white;border:1px solid #b5cce0;border-radius:5px;color:var(--ink);cursor:pointer}
.model-bar button:hover{border-color:var(--blue);background:#f8fbff}
.model-bar button:focus-visible{outline:3px solid #aa7100;outline-offset:3px}
.model-bar button[aria-expanded="true"]{background:var(--navy);border-color:var(--navy);color:white}
.model-bar strong{display:block;font-size:16px;line-height:1.35;overflow-wrap:anywhere}
.model-bar small{display:block;margin-top:6px;font-size:14px;line-height:1.4;color:var(--muted)}
.model-bar button[aria-expanded="true"] small{color:#d5e5f2}
.model-toggle{flex:none;font-size:24px;line-height:1}
.model-panel{margin-top:16px;padding:26px;background:white;border:1px solid #c4d7e8;border-radius:5px;overflow-wrap:break-word}
.model-panel h3{font-size:23px;margin-bottom:17px;hyphens:auto}
.model-panel h4{font-size:17px;margin:20px 0 10px;line-height:1.4}
.model-panel p,.model-panel li,.model-panel dd{font-size:16px;line-height:1.65}
.model-panel a{font-size:14px;overflow-wrap:anywhere}
.model-definitions{margin:20px 0;display:grid;gap:0}
.model-definitions>div{display:grid;grid-template-columns:minmax(130px,1fr) 3fr;gap:16px;padding:12px 0;border-bottom:1px solid var(--line)}
.model-definitions dt{font-size:16px;font-weight:650;line-height:1.5}
.model-definitions dd{margin:0}
.model-list{padding-left:22px;margin:12px 0 20px}
.model-list li+li{margin-top:7px}
.model-example{margin-top:20px;padding:17px 20px;background:#f0f6fb;border-left:3px solid #559ac6}
.model-example h4{margin:0 0 9px;color:var(--blue)}
.model-reflection{margin-top:20px;padding-top:18px;border-top:1px solid var(--line)}
.model-reflection strong{font-size:16px}
.model-reflection p{margin-top:6px}
@media(max-width:1100px){.model-bar{grid-template-columns:1fr}.model-bar button{padding:13px 16px}}
@media(max-width:760px){.models{padding:19px 15px;margin-bottom:30px}.model-panel{padding:20px 16px}.model-panel h3{font-size:21px}.model-definitions>div{grid-template-columns:1fr;gap:5px}.model-example{padding:15px}.models-heading h2{font-size:23px}}
@media print{.model-bar{display:none!important}.model-panel[hidden]{display:block!important}.models{padding:0;border:0;background:white}.model-panel{padding:12px;border:0}.model-example{break-inside:avoid}}

.model-rail-link{display:block;margin-top:20px;color:#dce8f1;font-size:14px;font-weight:600}.model-rail-link+.rail-label{margin-top:23px}@media(max-width:760px){.model-rail-link{margin-top:14px}}