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Twelve-Section Brocade, Figure Ten

Frequently Bowing Head to Grasp Feet

Use both hands to forcefully pull and press the soles of the feet extended forward. Lower the head as if performing a bow or prostration. Repeat twelve times. Then retract the hands into the "holding firm" mudra (a hand gesture used in meditation), retract the feet, and sit in cross-legged posture.

Twelve-Section Brocade, Figure Eleven

Awaiting the Arrival of Divine Water; Rinsing and Swallowing Again

After completing this three times, swallow the saliva nine times.

Swallow with an audible sound, and the hundred meridians will naturally regulate and balance themselves.

Use the tongue to stir inside the mouth, waiting for the "divine water" (saliva) to fill the mouth. Then gargle thirty-six times. Including the previous instance, this constitutes the second round, making a total of three rounds. The first round involved three swallows; this second round involves six swallows, totaling nine swallows. Swallow as before, ensuring an audible sound. After swallowing the saliva through these three stages, the hundred meridians will naturally circulate and harmonize throughout the body.

Twelve-Section Brocade, Figure Twelve

Completion of River Cart Transport; Visualizing Fire Burning the Body

Consciously visualize heat like fire arising from the Dantian (energy center below the navel). Hold the breath as if straining during defecation. Transport this heat from the Huguang (anus) up through the waist, along the spinal column, to the back of the neck, the back of the head, and stop at the vertex of the head. Hold the breath again, then descend from the forehead, the temples on both sides, the front of the ear roots, and the cheeks, down to below the throat, the heart pit, and stopping at the Dantian below the navel. Visualize it as if fire is burning, causing the whole body to feel hot.

Hot rubbing with saliva beautifies the face; palm pushing and head shaking prevent deafness.
Grasping the bow with both hands eliminates tremors; hammering and beating avoid soreness and pain.
Rubbing the soles of the feet until warm enables healthy walking; stretching prevents muscle cramps.
Arching the back to treat wind is named "Tiger Gaze"; exhaling sounds empty diseases of the five zang organs.

Face Rubbing and Beauty Preserving Mantra

This mantra applies whether upon waking early each day or after an occasional nap during the day. Upon waking, do not open your eyes immediately. First, rub the dorsal surfaces of the thumbs of both hands together until extremely hot. Then, use the left and right hands respectively to wipe the left and right eyelids nine times each. Keep the eyes closed, and rotate the eyeballs inwardly: nine rotations to the left, then nine rotations to the right. Keep them tightly closed for a moment, then open them wide. Rotate the eyeballs brightly to the left and right nine times each. (This greatly dispels wind-heat and prevents eye diseases permanently.)

Next, rub the dorsal surfaces of the thumbs until extremely hot again. Use the dorsal surfaces of these two fingers to wipe up and down along the nose bridge thirty-six times while still hot. (This moistens the lungs.)

Next, use the curved bones on the dorsal surfaces of the two thumbs to press into the small acupoints at the outer corners of both eyes, pressing thirty-six times for each side. Also press the points between the inner corners of the eyes near the nose for the same number of times. (This greatly improves vision and clarity of sight.)

Next, cup both palms and rub them until extremely hot. Use the hot palms to stroke the face downwards from top to bottom ninety times, ensuring all raised and depressed areas of the face are covered. Then, lick the saliva from the tongue onto the palms, rub them slightly until warm again, and wipe the face another ninety times. (This gives luster to the complexion and prevents darkening and wrinkling.)

This mantra is extremely simple. It can be practiced by delaying getting out of bed slightly upon waking. Upon rising, one feels refreshed and clear-headed, which is the wonderful effect. With long-term practice, all benefits will manifest.