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Water Tide Removes Future Troubles

When waking up at dawn, rise immediately and sit upright. Concentrate your spirit, eliminate distracting thoughts, press the tongue against the upper palate, close the mouth, and regulate breathing. Saliva (Jin Ye) will naturally generate, gradually filling the mouth. Divide it into three parts and swallow it down guided by intention. Practicing this for a long time prevents the flare-up of pathogenic fire in the Five Viscera, ensures smooth flow of Qi and Blood in the four limbs, prevents various diseases, removes future troubles with long-term practice, and maintains vitality in old age.
The verse says:
Saliva frequently generates at the tip of the tongue,
Swallow it to the Lower Dantian several times daily.
Smoothness and beauty within, without stagnation,
A hundred days of skillful practice can preserve youth.

Rising Fire Brings Long Peace

During Zi (11 PM–1 AM) and Wu (11 AM–1 PM) hours, visualize true fire rising from Yongquan (KI 1). First, let it travel from the left foot, up to Yuzhen (DU 16), through Niwan Palace, and descend into the Dantian. Repeat three times. Then start from the right foot, also repeating three times. Next, rise from Weili (DU 3), again repeating three times. With prolonged and熟练 practice, all meridians will circulate freely, the Five Viscera will be unobstructed, the four limbs will be strong, and the skeletal system will be regulated.
The verse says:
True Yang Fire must be known to arise from below,
Yin Talisman descends from above to fall upon Huangting.
Circulating endlessly, spirit remains solid,
This is the Great Refining of Form by the True Person.

Sealing the Golden Chest Against Nocturnal Emission

When desire stirs, fire blazes; when fire blazes, spirit becomes fatigued; when spirit is fatigued, essence slips and nocturnal emission occurs. During wakefulness or sleep, regulate breath and spirit. Rub the navel area fourteen times (2x7) with the left hand, then do the same with the right hand. Then rub both flanks and sway forty-nine times (7x7). Swallow Qi into the Dantian, hold the "solid fist" gesture (Wogu) for a long time before stopping, lie on your side with knees bent, and you will never suffer leakage again.
The verse says:
Slipping essence and fatigued spirit attacked by desire-fire,
Loss in dreams harms life.
Remember the secret of rubbing and massaging,
Abandoning desire and greed is the highest method.

Guarding the Jade Gate for Declining Form

Hundred worries disturb the heart; ten thousand tasks exhaust the body. This is why decline occurs. Returning to youth requires the Golden Elixir. But is the Golden Elixir easy to obtain? Those skilled in nurturing life keep their intention undivided during walking, standing, sitting, and lying. They firmly guard the Dantian, silently move Spirit and Qi, penetrating the Three Passes (Weili, Jiaji, Yuzhen). Naturally, essence and Qi are generated, making the body strong and able to withstand aging.
The verse says:
There is another method to reverse aging and support decline,
No need to seek Yin and Yang outside the body.
Firmly guarding the Jade Gate in deep silence,
With sufficient Qi and complete Spirit, longevity and health follow.

Drumming and Blowing Away Accumulations

Accumulations may arise from food or Qi stagnation. Over time, the Spleen and Stomach are injured, making medical treatment difficult. Is it not better to regulate diet and戒 anger, preventing accumulations altogether? Patients should sit upright, hold their breath, and drum/move the chest and abdomen. When Qi is full, slowly blow it out. Perform this five to seven times; stop once you feel relief.
The verse says:
Qi stagnation and Spleen deficiency lead to indigestion,
Chest distension and stuffiness are hardest to regulate.
Slowly drum and blow to secretly achieve peace,
Diseases retreat, body is safe, do not labor excessively.

Crouching Bow to Treat Cold Damage

When Yuan Qi is weak and Cou Li (pores/skin texture) are not dense, Wind-Cold invades. Patients sit upright with legs crossed, tightly cupping the external kidneys (testicles) with both hands, closing the mouth and holding breath. Visualize true Qi rising from Weili, passing through Jiaji, penetrating Niwan, driving out pathogenic Qi. Bow head and bend body as if worshipping, without fixed numbers, stopping when sweating occurs; the illness will heal.
The verse says:
Sitting cross-legged on the cushion, hands holding the scrotum, mind focused.
Moving Qi and bowing three to five times,
Instantly brings peace to cold ailments.

Clacking Teeth Ensures Dental Health

Dental diseases are caused by the steaming of Stomach-Spleen fire. Upon waking each morning, clack teeth thirty-six times. Use the tongue to stir the gums, regardless of repetitions. When saliva fills the mouth, swallow it. Do this three times per session. When urinating, keep teeth clenched and mouth closed until finished; you will never have dental issues.
The verse says:
Extreme heat generates wind, teeth become restless,
Morning clacking and rinsing bring clarity.
If application is always uninterrupted,
You may remain vigorous even in old age.

Ascending Gaze Prevents Graying Hair

Excessive thinking consumes Spirit and Qi, leading to blood deterioration and graying hair. At Zi and Wu hours, hold the solid fist gesture, sit upright, concentrate spirit, eliminate thoughts, and let eyes shine upward toward Niwan Palace. Visualize capturing two Qi rising from Weili, descending, and returning to Yuan Sea. Perform nine times per session. With long practice, Spirit becomes complete, Qi and Blood abundant, and hair turns black.
The verse says:
Harmonious Spirit and Qi ensure complete Essence,
Nurturing the Fetal Immortal by holding emptiness and guarding presence.
All mental thoughts are eliminated,
Learning to be an Immortal is not difficult.

Rotating Eyes Removes Cataracts

Damage from Heat or Qi, Liver Deficiency, or Kidney Deficiency leads to blurry vision and cataracts. If untreated for long, blindness will result. Upon waking daily, sit cross-legged, concentrate, close senses (Saishui), lower eyelids (Chuilian), rotate eyes fourteen times, close them tightly for a moment, then stare wide open. Persistently practicing without interruption, internal and external opacities will dissipate. Avoid sexual desire and reading small print.
The verse says:
Joy and anger damage Spirit, eyes become unclear,
Lowering eyelids and closing senses nourishes Original Essence.
Essence generates Qi, Spirit returns,
Internal Yin demons lose their fright.

Covering Ears Eliminates Dizziness

Evil Wind enters the brain, Deficient Fire attacks upward, causing dizziness and headache. Over time, this leads to stroke with aphasia or hemiplegia. To treat, sit quietly, raise body, hold breath. Cover ears with hands and tilt head five to seven times. Visualize Original Spirit rising counter-current to Niwan to drive out pathogens; Wind-Evil will naturally disperse.
The verse says:
Seeing and hearing cease, intent resides in the heart,
Spirit chases evil vapors from the Marrow Sea.
Furthermore, Essence and Qi are not wasted,
One can learn to dwell in the realm of Penglai.

Lifting and Treading Lightens Bones

Four limbs also desire slight exertion; like a door hinge that never rusts. Bear and Bird exercises, Tu Na (breathing regulation) and Dao Yin (guiding and pulling), are all methods of nurturing life. Normally, lift both hands overhead as if lifting a heavy stone, step forward with both feet as if on flat ground. Visualize Spirit and Qi, following the Four Seasons, exhale/blow fourteen times (2x7). Body becomes light and healthy, feet endure cold and heat.
The verse says:
Harmonious Essence and Qi calm the Five Viscera,
Four limbs are complete, bones are strong.
Although one does not take the elixir pill,
Reside in the human world as an Earth Immortal.

Rubbing and Smearing Beautifies Oneself

Haggard complexion results from excessive mental effort and careless busyness. Each morning, sit quietly with eyes closed, concentrate spirit, nurture internally. Spirit and Qi become mild, extending from inside to outside. Rub hands until hot, wipe face seven times. Then smear saliva on the face and rub several times. After half a month, skin becomes smooth and lustrous, complexion radiant, surpassing the ordinary.
The verse says:
Few desires and empty heart fill Qi and Blood,
Naturally the Five Viscera achieve harmony.
This method adds luster to fading faces,
No need to envy worldly honors.

Closing and Massaging Unblocks Stagnant Qi

Qi stagnation causes pain; Blood stagnation causes swelling. The harm of stagnation must not be neglected. To treat, clear the mind, hold breath, massage the stagnant area seventy-seven times with the left hand, then the right. Apply saliva. Practice diligently for seven days, and Qi and Blood will flow smoothly, preventing future stagnation. What cultivators call "dry bathing" refers to this meaning.
The verse says:
Wei Qi and Ying Qi circulate without pause,
Once they stagnate, worry arises.
Who knew that holding breath could promote flow,
Why seek other plans beyond this?

Condensing and Embracing Solidifies the Dantian

If Original Spirit leaves, retrieve it immediately; if Spirit returns to the body, Qi naturally follows. Doing this morning and night, the True Embryo is naturally born in the infant state. This is the merit of Condensing and Embracing. Usually sit quietly, visualize Original Spirit entering the Dantian, breathe naturally. In ten days, the Dantian becomes solid; in a hundred days, spiritual clarity gradually connects. Do not practice intermittently.
The verse says:
Dantian solid, Qi returns to its root,
Qi gathers, Spirit condenses, the Way merges with Truth.
Longevity must begin here,
Do not let good time pass in vain.

Light Diet Can Nourish More

The Five Flavors correspond to the Five Viscera, each having its suitability. If eating is not regulated, loss will surely occur. Is it not better to eat lightly and regulate strictly? However, "light" does not mean abandoning the Five Flavors, but rather desiring them to be mild. The Immortal Elder said: Cutting off salt is not the Way; food without flavor is tasteless. Thus, one does not abandon the Five Flavors; "light" contrasts with "rich," such as overindulgence in rich foods versus vegetarianism.
The verse says:
Rich flavors harm people, unknown to them,
I take sweetness and blandness as my teacher.
Three thousand merits begin from here,
Heaven observes conduct, truly so.

Mindlessness Achieves the Great Return

The Way of the Great Return is the Sage's Way. Mindlessness means constant purity and stillness. If humans maintain constant purity and stillness, Heaven and Earth all return. Why would the Sage's Way not be transmissible, or the Great Return unattainable? The *Qingjing Jing* (Scripture of Purity and Stillness) has explained this fully. Cultivators should embody and practice it. To reach the realm of pure clarity and spiritual wonder is as easy as turning a palm.
The verse says:
Action and doing are called utmost importance,
Soundless and odorless words are truly wondrous.
Mid-autumn midnight conveys the message,
Bright moon in the sky is the foundation of creation.