Library

Rectifying the Mind To ensure the body is free from disease, one must first rectify the mind, preventing it from seeking external distractions. With no delusional thoughts, no greed for desires, and no bewilderment, the Heart (Zang organ) itself remains disease-free. If the Heart is healthy, even if the Five Zang and Six Fu organs occasionally suffer from illness, treatment will not be difficult. However, once the mind stirs, all ailments are invited; even if immortal physicians like Bian Que and Hua Tuo were present, they would have nowhere to begin their treatment. (From *Yi Zhou Lao Ren Shu*)

Quiet Sitting During leisure time, sitting quietly for a short while greatly benefits both body and mind. Su Wenying said: "Nothing compares to quiet sitting; one day feels like two. If one lives seventy years, it is equivalent to one hundred and forty." What in the world can achieve such an effect without adverse reactions and while saving money on herbs? Everyone can do it. Without good herbal decoctions, one finds it hard to swallow (persist). (From *Xing Shi Liang Fang*)

Regulating Breath Cultivators instruct people to hold breath, circulate Qi, count repetitions, or exhale the old and inhale the new. In my humble opinion, none of these are the correct path. One must know that the Qi meridians in the human body naturally flow; why bother with holding, circulating, counting, or inhaling? Simply gather the spirit and sit quietly, relax the four limbs, keep the mouth and teeth tightly closed, let the breath exit through the nose, allowing nature to take its course—neither coarse nor rapid, neither blocked nor suppressed. This is called regulating breath.

Sleeping Method One must sleep with legs curved and lying on the back to gather the form; when the form is gathered, the spirit gathers. If lying flat on the back, the Yuan Shen (Original Spirit) will scatter. Do not place hands on the chest or heart area during sleep to avoid nightmares. Do not speak while sleeping; just as bells and chimes do not make sound when not hung, one should not produce voice. Cai Jitong's *Sleep Formula* states: "Sleep on the side with the body curved, wake up straight and stretched, adhere to morning and evening times, let the heart sleep first, then the eyes."

Morning Rising When waking up in the early morning, first pat the chest and heart area three or four times, then dress and sit up. This prevents warm skin from suddenly cooling, which would cause pores to close and lead to wind-cold injuries and other illnesses.

Washing Face Do not wash your face with eyes open, as this causes dryness, potential blindness, and excessive tearing. Rub palms together until hot, then massage the forehead and face, wipe the eyes, and顺势 massage the hair as if combing it; this can prevent hair from turning white.

Rinsing Mouth Do not use too hot water, nor cold water, nor horsehair-bristled hard toothbrushes, as these damage teeth. Warm tea and soft-bristled toothbrushes are best.

Strengthening Teeth If teeth are not firm, meridians become blocked, leading to dental diseases. Upon waking in the early morning, click teeth twenty to thirty times. Rinse mouth thoroughly every night and after meals. Keep teeth clenched and mouth closed during urination, only opening afterwards; this ensures no dental diseases and brings great benefit.

Shoulder Rotation For those who sit for long periods, press with both hands (text missing specific point), rotate shoulders left and right dozens of times to ensure smooth Qi and blood flow and prevent various diseases. Immortals call this method "Lulu Shuangguan," which is highly effective.

Hand Exercise If hands do not move, tendons and bones weaken. Make a fist with one hand, applying force starting lightly then tightening, extend and retract more than ten times, then move forward and backward more than ten times. Repeat with the other hand; this prevents all diseases.

Body Swaying If the body does not sway, the abdomen cannot move; if the abdomen does not move, food cannot digest. After eating until full, clench fists with both hands, cross them over the chest, and sway shoulders and waist horizontally forty to fifty times, rotating the abdomen left and right more than ten times each; this promotes spleen and stomach movement and aids digestion.

Stretching Waist Whether working or reading, prolonged sitting causes Qi and blood to sink. Raise both hands upward, starting lightly then heavily, lifting along with the waist, exerting force as if lifting a thousand-jin weight, then gradually lower. Do this three to five times to raise Qi and blood, prevent physical decline, and dispel bodily ailments.

Rubbing Feet When going to bed at night, hold toes with one hand and rub the sole of the foot with the other. Rub hundreds to thousands of times until the sole feels hot, slightly rotate toes, and alternate rubbing both feet. Since Yongquan (KI-1) is located in the center of the soles, rubbing until warm before sleep consolidates essence, melts blood, promotes health and longevity, and offers many benefits.

Bathing Before bathing, splash warm water on the chest to avoid shock from temperature changes. Urinating after bathing removes cold and heat qi from the abdomen. However, do not bathe when hungry, and always avoid wind during bathing. (The above fourteen items are from *Duo Neng Ji*)

Nourishing Qi 1. Speak less to nourish Shen Qi (Spiritual Qi); 2. Abstain from sexual desire to nourish Jing Qi (Essence Qi); 3. Eat bland flavors to nourish Xue Qi (Blood Qi); 4. Swallow saliva to nourish Lung Qi; 5. Avoid anger to nourish Liver Qi; 6. Keep diet clean to nourish Stomach Qi; 7. Reduce worry to nourish Heart Qi. (From *Lao Zi Xun*)

Longevity Human life is limited to a century, but regulation and protection can extend it to a thousand years, much like the difference between a small and large candle wick. Speak softly when others shout, remember little when others worry, remain unafraid when others tremble, act with detachment and non-action, and your Shen and Qi will naturally be abundant. This is the medicine of life. (Same source)

Words of the Five Elders A traveler once saw five elders, each over one hundred years old, with double the vitality. He sincerely asked how they achieved longevity. The eldest said: "Broad-minded, never frowning." The second said: "My wife is ugly" (implying lack of lust). The third said: "Speak little." The fourth said: "Eat moderately." The fifth said: "Do not sleep with head raised high" (side-sleeping). Wonderful words of the five elders lead to long life. I copy this to advise the world, hoping everyone follows it. (Modified from *Ying Qu Shi*)

Poem on Caution It is rare to meet in this world, so think constantly. In daily life, do not rely on being unharmed. Paths of competition have evil traps; words spoken later have lingering taste. Too many refreshing foods eventually cause illness; excessive joy leads to disaster. Rather than seeking medicine after falling ill, is it not better to prevent oneself before illness? (From *Shao Kangjie Shi*)

Verse on Dispelling Illness Indulgence is the root of disease; greed for wine damages Qi and gas. Joy, sorrow, gain, and loss are common; do not indulge in wild fantasies. Balance hunger and fullness when eating; adjust clothes according to seasons; beware of wind, cold, summer heat, and dampness. Dispelling illness relies entirely on maintenance. (From *Quan Shi Xi Jiang Yue*)

Formula for Conduct Humility (bitter yet sweet, harmonizes meridians, benefits body and mind) Yielding (bland yet bitter, returns sweetness) Lowliness (first bitter/spicy then sweet, greatly tonifies bone) Plus adapting to customs. (Note: Text here is fragmented. Mentions "Gangjin Zi" - Diamond Seed/Nut: Center is hard, highly toxic; must be processed with strong juice of Gangjin Zi before regular use. Harmonizes blood vessels, brightens complexion, greatly beneficial.) (From *Xin Yin Yu*)

Solitary Living Pill Treats all deficiencies,劳伤 (labor injury), hemoptysis, phlegm, and wheezing. Long-term use makes spirit robust, dispels illness, and extends life. Bao Hui was eighty-eight when he served as Shumi (Director of Military Affairs) and attended suburban sacrifices, appearing vigorous. Jia Sidao suspected he had unique preservation techniques and asked. Bao Hui slowly replied: "I relied entirely on taking the Solitary Living Pill for fifty years." The room laughed. I believe the merit of solitary living applies not only to the elderly but also to the young and strong. Daytime disturbances scatter the mind and spirit; only nighttime rest restores Yuan Qi. If one is restless by day and indulges in alcohol and sex by night, failing to cherish spirit, how can one live long and age well? (From *Wu Yao Zhen Yan*)

Tenfold Great Tonifying Soup Wu Shenlie in *Zhen Jun Luan Yu* said: Epidemics in the world are self-inflicted. Although called heavenly epidemic qi, it does not affect those who are kind and cultivate virtue. Those who are wicked are punished by heavenly laws. Only those who are wavering and careless are warned by epidemics. I now specially prescribe a non-drug formula: 1. Be kind, 2. Cultivate virtue, 3. Accumulate merit, 4. Be filial and fraternal, 5. Honor ancestors, 6. Harmonize with the masses, 7. Be benevolent, 8. Help the distressed, 9. Follow the righteous path, 10. Be loyal and forgiving. This is the Tenfold Great Tonifying Soup. I universally advise people to take it often; it is truly a good prescription for extending life and dispelling illness. If you haven't taken it before, prepare these elements now and take them frequently; it is not too late. (From *Sheng Wu Ji*)