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In recent years, I have paid considerable attention to Yangsheng (nourishing life), having read extensively and consulted many Fangshi (alchemists/Daoist practitioners). There are hundreds of methods; I have selected those that are simple and easy to practice. Occasionally practicing them yields results even after cessation. Now, with leisure, I have further explored their subtleties and realized that the longevity of immortals is not empty talk. The initial effects are not very perceptible, but after accumulating over a hundred days, the efficacy becomes immeasurable. Compared to taking medicine, its effect is a hundredfold. I have long wished to present this to you. Its profound aspects cannot be fully described by words or text, but I can outline the general principles. If you believe in it and practice it, you will surely derive great benefit. The specific instructions are as follows:

Every day after Zi hour (any time from the third watch, third/fourth period until the fifth watch/dawn), put on your clothes and sit upright (sitting wrapped in blankets on the bed is also acceptable), facing East or South. Sit cross-legged, strike the teeth thirty-six times, perform Wo Gu (Gripping Firmness - holding the thumb inside the ring finger's base crease, or wrapping four fingers around the thumb, resting hands on the waist/abdomen), hold the breath (Breath-holding is likely the most subtle essence of Daoism. First, close eyes and calm the mind, eliminating delusions so the heart source remains clear and tranquil, with no arising thoughts. When breathing naturally becomes uniform, fine, and subtle, close mouth and nose to prevent air escape). Internally visualize the Zang organs: Lungs appear white, Liver green, Spleen yellow, Heart red, Kidney black (It is advisable to keep a diagram of the Five Zang organs, such as from *Yanluozi*, hanging on the wall, to familiarize oneself with the shapes of the Zang-Fu organs). Next, imagine the Heart transforming into blazing fire, bright and penetrating, entering the Lower Dantian (located below the navel). Wait until the abdomen feels full and breath reaches its limit, then slowly exhale (without making sound audible to the ear). Once exhalation is uniform, use the tongue to stir inside and outside the lips and teeth, rinsing and refining Jingye (saliva/body fluids) (Even nasal mucus should be refined; do not dislike the salty taste. After prolonged rinsing, it naturally becomes sweet; this is True Qi). Do not swallow immediately. Repeat the previous method: hold breath, internal observation, guide the mind to the Dantian, regulate breath, and rinse/refine saliva. Follow the previous method three times. When the mouth is full of saliva, lower the head and swallow. Use Qi to send it down to the Lower Dantian, requiring focused and intense intention, causing the saliva and Qi to make a "gu gu" sound as they enter the Dantian directly. Perform this again according to the previous method. In total, nine breath holds and three swallows constitute one cycle. Then, rub both soles thoroughly with the left hand (this is Yongquan KI-1, where Qi connects to the crown; a subtle aspect of breath techniques), as well as the area below the navel and the lumbar spine, rubbing until heat penetrates (Rub slowly; slight sweating is permissible, but avoid panting). Next, rub and warm the eyes, face, ears, and neck with both hands until extremely hot. Press and knead the sides of the nasal bridge five to seven times. Comb the hair more than a hundred times. Lie down with loose hair, sleeping while retaining warmth until morning. The above methods are already simple; the key lies in long-term persistence without abandonment, which yields profound merit. Try practicing for twenty days first; your spirit will naturally differ. You will feel solid heat below the navel, lightness in the waist and legs, and radiance in the face and eyes. Persisting for a long time brings one close to immortality. One should frequently practice breath-holding, gradually increasing endurance. Long-term verification can be done via pulse diagnosis: five beats per respiration cycle. Recently, my breath-holding duration has increased; each hold lasts for 120 pulse beats before release, approximately 20+ breath cycles. However, one must not force long breath-holds, lest Qi become chaotic and burst out, causing harm. Be cautious. Additionally, one must regulate evening meals to keep the abdomen empty and spacious, allowing Qi to circulate freely. During idle daytime hours, frequently close eyes for internal observation, rinse/refine saliva, swallow, and rub/warm the ears and eyes to assist True Qi. As long as one remains pure, quiet, and focused, results will appear easily. There are three types of people who cannot learn the supreme arts of immortals: 1. The impatient/restless, 2. The sinister/deceitful, 3. The greedy/lustful. You possess broad-mindedness and pure virtue, lacking these three flaws, so I believe you can learn. Thus, I humbly offer this. If you firmly believe and practice diligently, we shall discuss its subtleties when we meet again. Medical texts and mantras often contain obscure and hidden language, making it hard to find an entry point. This *Zhizhi Jingyao* (Direct Guide to Essentials) can be called true words without verbosity, the root of longevity. I hope you treasure and keep it secret, preventing shallow and arrogant individuals from窥seeing it and leaking the Great Dao. This is my wish.