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Both hands lift upward, as if lifting a heavy stone; both feet step forward, as if treading on solid ground. With the mind turning inward to observe, Shen Qi (Spirit and Vital Energy) naturally arises. The sinews and bones become healthy, and food is easily digested.

Ye Zi Yuan’s twenty-two postures imitate the movements of birds and beasts. Tao Yin Jun (Tao Hongjing)’s twenty-eight methods follow the principle of water and fire rising in curves, guiding Shen Qi through the five Zang organs, naturally transmitting it to the four limbs. The root becomes solid and fortified, Ying Wei (Nutritive and Defensive Qi) becomes strong. The efficacy is profound, not only lightening the body but also making the skin firm and capable of withstanding cold and heat.

A haggard complexion often results from excessive mental exertion and careless conduct. Each morning, sit quietly until Shen Qi is abundant and overflowing, radiating from within to without. Rub the face with both hands, rinse the mouth, apply saliva to the face, and rub several times. Practicing this for half a month or more will make the skin smooth and lustrous, and the appearance more radiant than usual. Tai Xu Zhen Ren, in his later years of cultivating the Dao, felt ashamed of his frailty; upon obtaining this method, he returned to youth. If one swallows breath to connect with the heart and rubs the hands warm before applying them to the face, there is also much benefit.

Qi stagnation causes pain; blood coagulation causes swelling. Treatment requires holding the breath and massaging the stagnant area forty-nine times with both hands, then applying ample saliva to the area. After just a few times, the Qi will naturally dissipate. Zhao Yi Zhen Ren suffered from this ailment before attaining immortality and was cured by practicing this method. This method not only disperses Qi and reduces swelling; when practiced by those without illness, holding the breath above and below while moving the four limbs five to seven times, it unblocks the meridians, promotes the flow of Qi and Blood, and makes the skin lustrous. It is called “Dry Bathing” and is especially a way to prolong life.

Regulate the breath and embrace the navel, uninterrupted during Zi and Wu hours. Moving through floating and sinking, advancing and retreating with clarity. Within ten days, the essence of the five grains descends, and True Qi naturally generates, benefiting the hundred vessels; ascending to the nine apertures, it secretly washes away dirt and grease, eliminating worries of hunger and thirst, shielding against cold and heat, preserving youth and restoring vitality. Dong Zi Ran Zhen Ren said: Xi Hua Tian Zun Shou Zhen, whether dwelling in heaven or on earth, lights a stick of rosewood sandalwood, wears clouds and mist like a robe, and sits in meditation at the gate of Zen.

The Five Flavors have their respective benefits and harms to the five Zang organs. If one flavor is consumed excessively, one organ may be satisfied while another is depleted. The key lies in balance and moderation. Seeking only culinary pleasure can damage the Spleen and Stomach. Eating blandly naturally provides nourishment. Xuan Zhu Xian Sheng achieved transformation through this method. Ancient sayings state that cutting off salt is not the Way; who uses it to tonify the Kidney? Increasing dietary indulgence is not the path to nurturing the Spirit. Bland food contains its own True Qi, which can preserve life and calm the Spirit.