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Upon inhalation, lift (the perineum); with every breath, the Qi returns to the navel. Upon lifting (the perineum), swallow; thus Heart Fire and Kidney Water meet. These sixteen characters are known by Daoists as the "Sixteen Ingot Gold," an extremely simple and subtle secret method.

Rinse the saliva in the mouth three to five times, stir the Huachi (sublingual area) with the tongue, then press the tip of the tongue against the upper palate. When the mouth is full of saliva, swallow it while making a distinct swallowing sound. Subsequently, inhale one mouthful of clear Qi through the nose, guide the intention to the heart, and silently send it down to the Dantian (Elixir Field), located one inch and three fen below the navel, pausing briefly. This is called "one inhalation." Then, gently contract the lower part (perineum), as if holding back urine or feces, using intention and force to lift it so that it returns to the navel, passing through the Kidney Hall, and traversing the Jiaji, Taodao, Tianzhu, Fengfu, Yuzhen acupoints, penetrating into the Niwan Palace (brain). The Qi rises like clouds and dew, generating saliva in the mouth and surging with misty Qi. This is called "one exhalation." One exhalation and one inhalation constitute "one breath cycle." Once the Qi has risen, swallow the saliva again with a sound, inhale clear Qi through the nose to send it to the Dantian, pause briefly, and once again contract the lower part, lifting it gently as before until it connects with the navel. Afterwards, feel the harmonious Qi slowly rising upward, guided as before. This is what is meant by "Qi returns to the navel," and longevity can equal that of heaven. It is auspicious to swallow the fluid in the mouth; even if there is no fluid, one must make the swallowing sound, as accumulated Qi can generate fluid. Perform this swallowing and lifting for three to five cycles, or five to seven, twelve, or twenty-four cycles. Practice when desired, stop when desired, as long as one does not forget. Practicing consistently over time, immortality can be expected. It is also said that when the "One Yang" begins to move, it is especially urgent to practice. However, practicing nasal breathing without mastering the lower lifting and contracting method, or knowing the lifting and contracting method but not the nasal breathing rhythm, are both not true transmissions.

First, sit cross-legged with feet, raise both hands simultaneously overhead as if supporting the sky, then lower them and stack them in front of the abdomen. Clap the teeth thirty-six times, rinse the mouth and stir the Quan acupoint under the tongue, stopping when saliva is abundant, then swallow. Keep the spirit and Qi at ease, breathe softly, and between the heart and mouth, hold onto the character "Stillness" (Jing), silently reciting it thousands of times. Switch to the character "Forgetfulness" (Wang), silently reciting it twice as many times as for Stillness. Then switch to the character "Emptiness" (Kong), silently reciting it twice as many times as for Forgetfulness. You will feel the Qi turning through the Three Chariots (channels along the spine), uncontrollable and unrestrainable, with its dynamic forms emerging endlessly. This is also the most swift and simple method of sitting meditation. Someone told me that the characters were "Stillness," "Forgetfulness," and "Extinction." After consulting Chen Bai, I learned that "Emptiness" is superior. This method corresponds to the state of Daoist refuge and Zen meditation. It involves seeking the news of stillness amidst noise and bustle. However, knowing that there is stillness is not true stillness; the value lies in being able to forget. Until one reaches the stage of spiritual transformation: where forgetting occurs, there is also non-forgetting. It is better if all is empty. In emptiness, nothing remains unchanged, nothing cannot transform; this is the Great Vehicle (Mahayana).