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Dongpo Jushi (Layman Dongpo) is in the twilight of his life. After a life remaining amidst worries and hardships, he then began to study the Dao. Although he may be laughed at by those who are enlightened, it is still better than doing nothing. Because Ji Kang's (courtesy name Shuye) "Treatise on Nourishing Life" hits close to my ailments, I have handwritten several copies, one of which was given to Master Zheng of Luofu Mountain.

Exclude evil thoughts to preserve sincerity; refine Qi (vital energy) to nourish Jing (essence). One preserves, one clarifies; one refines, one purifies. When clarity reaches its extreme, Dan Yuan (the Elixir Field/Dantian) is born. Kan and Li (Heart and Kidney) intersect, and Li Zao (metaphorically referring to saliva or internal essence) forms. Sitting upright in the middle of the night, ingest these four "medicines." Each application brings one to the extreme and allows one to abide there. Through thousands of breaths, exclusion makes one broad and open, preservation makes one outstanding, nourishment makes one lush, and refinement makes one radiant; guard with Unity. Complete it through longevity; the merit lies in each day. Why complain of slowness? The *I Ching* says: "Exclude evil to preserve sincerity." Carefully savor this character "exclude" (Xian); know that within evil there is sincerity, there is no pure evil, and even "excluding" is a form of evil. Only when there is nothing to exclude can one see the extinction of sincerity's illusion; because it extinguishes, it is not illusory but imperishable.

Wu Ziye said that Qianshi (Euryale Seed) is merely warm and neutral. Originally, it cannot greatly benefit people, yet the common people call it "Water Cinnabar." Why? When people eat Qianshi, they must bite it piece by piece and chew it finely; few gulp it down quickly. The tongue, cheeks, lips, and teeth chatter all day long. And Qianshi has no five flavors, is rich but not greasy, thus producing water in the Jade Pool (mouth). Therefore, eating Qianshi can cause Huaye (saliva/fluids) to circulate. Mutual absorption and infusion accumulate its power; even excessive ingestion of mineral stones could be tolerated. From this, we know that if a person can eat blandly and slowly until full, they will surely derive great benefit. While I was in Huanggang, I saw shepherds driving sheep to barren land, saying the grass is short and flavorful; when sheep chew it finely, they become fat and disease-free. Sheep are like this, let alone humans? (Method of Eating Qianshi)

The method of nourishing life is based on Taixi (Embryonic Breathing), which is indeed an unalterable truth, leaving no room for debate. But if Qi is not closed and allowed to enter and exit freely, it becomes vague and continuous, lacking immediate obvious effects. Waiting for it to stop naturally, one fears it will never happen. If one closes and retains it, it lasts only thirty-five breaths. Rushing out, although it provides slight warmth to nourish the Lower Dantian, this is like pouring a ladle of water into boiling soup; it is certainly not a method for transcending the world. Recently, after deep thought, I seem to have gained some insight. It likely stems from reading the fifth chapter on regulating Qi in Sun Simiao's "Nourishing Life Section." Repeatedly investigating, it seems to be so. The gist says: The way to harmonize Shen (spirit) and Qi is to obtain a secret room, close doors and windows, place a bed, warm the mat, use a pillow two and a half cun high, lie straight and stiff, close eyes, hold breath in the chest and diaphragm, place a goose feather on the nose, stopping without movement. After three hundred breaths, ears hear nothing, eyes see nothing, mind thinks nothing. Then cold and heat cannot invade, bees and scorpions cannot poison. Lifespan can reach 360 years; this is near becoming a Zhenren (True Person). This passage contains the essential secret. Younger brother, please study quietly and carefully, analyzing every word. Since it says holding breath in the chest and diaphragm, it probably does not mean closing the nasal air. Just use intent to guard this Qi in the chest and diaphragm, making the inhalation and exhalation seem moving yet unmoving, misty and ethereal. Like smoke on an incense burner lid, or gas from a kettle spout. Entering and exiting freely, without conscious breathing, the goose feather can remain still. If the mind raises no thoughts, even over three hundred breaths is fine. Still, one must strictly follow this fundamental method, practicing while lying down. One must directly stick the goose feather to the tip of the nose, using intent to guard Qi in the chest; when wanting to inhale, inevitably inhale slightly. When exhaling, although one cannot exhale forcefully, just let it be misty and ethereal, emerging slightly on its own; when air is exhausted, inhale slightly again. Thus, entry and exit do not break, and the goose feather remains still; movement is extremely slight. Feeling slight movement, add intent to restrain it. Take non-movement as the standard. Although called restraint, ultimately one does not close the air completely. By hundreds of breaths, less exits, more stays inside, so internal guarding becomes abundant. Blood vessels flow smoothly, upper and lower pour into each other, and physiological functions are complete. Brother, realizing this original meaning, I find it wonderful. Perhaps burning incense at night inspired the spirit, leading to self-realization and verification. Coinciding with severe hemorrhoids and heat, I could not practice fully, but tested it occasionally, feeling the principle is not wrong. Wait until illness subsides and weather cools, then exert effort gradually. If continued effectiveness appears, I will report to younger brother. Do not dismiss it as fabricated nonsense. (Method of Embryonic Breathing)

*Baopuzi* states: Ancients stored Zhusha (Cinnabar) in wells, and those who drank from them still attained long life. Now we only gaze distantly at the Great Elixir; since the Elixir is unattainable, and learning alchemy involves uncertain drugs and fire control, even if refined, one fears fire toxicity and cannot take it. Why not take advantage of this moment? Temporarily ingest raw Zhusha. I believe after a hundred days, the effect will not be slow. The herbal medicine is Fupenzi (Rubus Chingii Fructus), also consumed by immortals. After a hundred days of refining, the qi of herbs and stones mutually penetrate. Every day at the fifth watch, take three pills with well-water drawn at dawn. After ingestion, send it with intent to the Lower Dantian. Heart Fire warms and nourishes it for a long time; I believe some trace will remain. Accumulating over three hundred doses, surely a small amount (Dao Gui) will remain in the Dantian, achieving the Way of Unity. Initially obscure, later it yields immeasurable results. Moreover, this old man has no other insights; he simply wishes to achieve immortality through clumsy perseverance. This is laughable, yet commendable. (Method of Storing Cinnabar)

Although I clearly understand this principle, my temperament is impetuous and narrow. Many hinder me, so success is unlikely soon. Ziyou (Su Che) is dignified, quiet, pure, and virtuous; if he pays a little attention, he should attain the Dao before me. You will surely save me later, so I write this paper as proof for future days. These are not empty words. Year Shaosheng, 2nd year.