水潮除后患
平明睡起时，即起端坐，凝神息虑，舌抵上 ，闭口调息，津液自生，渐至满口，分作三次，
以意送下。久行之则五脏之邪火不炎，四肢之气血流畅，诸疾不生，久除后患，老而不衰。
诀曰∶
津液频生在舌端，寻常数咽下丹田。
于中畅美无凝滞，百日功灵可驻颜。
起火得长安
子午二时，存想真火自涌泉穴起，先从左足行，上玉枕，过泥丸，降入丹田。三遍。次从右足，
亦行三遍。复从尾闾起，又行三遍。久久纯熟，则百脉流通，五脏无滞，四肢健而百骸理也。
诀曰∶
阳火须知自下生，阴符上降落黄庭。
周流不息精神固，此是真人大炼形。
梦失封金匮
欲动则火炽，火炽则神疲，神疲则精滑而梦失也。寤寐时，调息神思，以左手搓脐二七，右手亦然。
复以两手搓胁，摆摇七
七。咽气纳于丹田，握固良久乃止，屈足侧卧，永无走失。
诀曰∶
精滑神疲欲火攻，梦中遗失致伤生。
搓摩有诀君须记，绝欲除贪最上乘。
形衰守玉关
百虑感中，万事劳形。所以衰也。返老还童，非金丹不可。然金丹岂易得哉？善摄生者，行住
坐卧，一意不散，固守丹田，默运神气，冲透三关，自然生精生气，则形可以壮，老可以耐矣。
决曰∶
却老扶衰别有方，不须身外觅阴阳。
玉关谨守常渊默，气足神全寿更康。
鼓呵消积聚
有因食而积者，有因气而积者，久则脾胃受伤，医药难治。孰若节饮食，戒嗔怒，不使有积聚为
妙？患者当正身闭息，鼓动胸腹，俟其气满，缓缓呵出。如此行五七次，便得通快即止。
诀曰∶
气滞脾虚食不消，胸中鼓闷最难调。
徐徐呵鼓潜通泰，疾退身安莫久劳。
兜礼治伤寒
元气亏弱，腠理不密，则风寒伤感。患者端坐盘足，以两手紧兜外肾，闭口缄息。存想真气自尾闾
升，过夹脊，透泥丸，逐其邪气，低头屈抑如礼拜状，不拘数，以汗出为度，其疾即愈。
诀曰∶
跏趺端坐向蒲团，手握阴囊意要专。
运气叩头三五遍，顿令寒疾立时安。
叩齿牙无疾
齿之有疾，乃脾胃之火薰蒸。每侵晨睡醒时，叩齿三十六遍。以舌搅牙龈之上，不论遍数。
津液满口，方可咽下。每作三次乃止。凡小解之时，闭口切牙，解毕方开，永无齿疾。
诀曰∶
热极风生齿不宁，侵晨叩漱自惺惺。
若教运用常无隔，还许他年老复丁。
升观鬓不班
思虑太过则神耗、气虚，血败而鬓班矣。要以子午时，握固端坐，凝神绝念，两眼令光，上
视泥丸。存想追摄二气自尾闾间上升，下降返还元海，每行九遍。久则神全，气血充足，发可返黑也。
诀曰∶
神气冲和精自全，存无守有养胎仙。
心中念虑皆消灭，要学神仙也不难。
运睛除眼翳
伤热伤气，肝虚肾虚、则眼昏生翳，日久不治，盲瞎必矣。每日睡起时，趺坐凝思，塞兑
垂帘，将双目轮转十四次，紧闭少时，忽然大瞪。行久不替，内障外翳自散，切忌色欲，并书细字。
诀曰∶
喜怒伤神目不明，垂帘塞兑养元精。
精生气化神来复，五内阴魔自失惊。
掩耳去头旋
邪风入脑，虚火上攻，则头目昏旋，偏正作痛。久则中风不语，半身不遂，亦由此致。治之，
须静坐，升身闭息。以两手掩耳折头五七次。存想元神逆上泥丸，以逐其邪，自然风邪散去。
诀曰∶
视听无闻意在心，神从髓海逐邪氛。
更兼精气无虚耗，可学蓬莱境上人。
托踏应轻骨
四肢亦欲得小劳，譬如户枢终不朽，熊鸟演法，吐纳导引，皆养生之术也。平时双手上托，
如举大石，两脚前踏，如覆平地，存想神气，根据按四时嘘呵二七次。则身轻体健，足耐寒暑。
诀曰∶
精气冲和五脏安，四肢完固骨强坚。
虽然不得刀圭饵，且住人间作地仙。
搓涂自美颜
颜色憔悴，所由心思过度，劳碌不谨。每晨静坐闭目，凝神存养，神气冲澹，自内达外。以
两手搓热，拂面七次。仍以嗽津涂面，搓拂数次。行之半月，则皮肤光润，容颜悦泽，大过寻常矣。
诀曰∶
寡欲心虚气血盈，自然五脏得和平。
衰颜仗此增光泽，不羡人间五等荣。
闭摩通滞气
气滞则痛，血滞则肿，滞之为患，不可不慎。治之，须澄心闭息，以左手摩滞七七遍，右
手亦然，复以津涂之。勤行七日，则气血通畅，永无凝滞之患。修养家所谓干沐浴者，即此义也。
诀曰∶
荣卫流行不暂休，一才凝滞便堪忧。
谁知闭息能通畅，此外何须别计求？
凝抱固丹田
元神一出便收来，神返身中气自回。如此朝朝并暮暮，自然赤子产真胎。此凝抱之功也。平
时静坐，存想元神入于丹田，随意呼吸。旬日，丹田完固；百日，灵明渐通。不可或作或辍也。
诀曰∶
丹田完固气归根，气聚神凝道合真。
久视定须从此始，莫教虚度好光阴。
淡食能多补
五味之于五脏，各有所宜。若食之不节，必至亏损。孰若食淡谨节之为愈也？然此淡亦非弃
绝五味，特言欲五味之冲淡耳。仙翁有云∶断盐不是道，饮食无滋味。可见其不绝五味，淡
对浓而言，若膏粱过度之类如吃素是也。
诀曰∶
浓味伤人无所知，能甘淡薄是吾师。
三千功行从兹始，天鉴行藏信有之。
无心得大还
大还之道，圣道也。无心者，常清常静也。人能常清静，天地悉皆归。何圣道之不可传，大还之不
可得哉！《清静经》已备言之矣。修真之士，体而行之。欲造夫清真灵妙之境，若反掌耳。
诀曰∶
有作有为云至要，无声无臭语方奇。
中秋午夜通消息，明月当空造化基。
水潮除后患
清晨睡醒时，立即起身端正坐好，集中精神，排除杂念，舌尖抵住上颚，闭口调整呼吸，津液自然产生，逐渐充满口腔，分三次用意念引导咽下。长期坚持练习，则五脏的邪火不会亢盛，四肢的气血运行流畅，各种疾病不会发生，长期练习可消除后患，年老而身体不衰败。
歌诀说：
津液频繁生在舌端，平常多次吞咽至丹田。
其中舒畅美好无凝滞，百日功夫灵验可驻留容颜。
起火得长安
子时和午时这两个时辰，存想真火从涌泉穴升起，先从左脚运行，上行至玉枕穴，经过泥丸宫，降入丹田。重复三遍。接着从右脚开始，也运行三遍。再从尾闾穴升起，又运行三遍。久而久之纯熟，则全身经脉流通，五脏没有阻滞，四肢强健而全身骨骼经络理顺。
歌诀说：
阳火须知自下而生，阴符自上降落黄庭。
周流不息精神稳固，这是真人大炼身形。
梦失封金匮
欲望发动则火势炽盛，火势炽盛则神气疲惫，神气疲惫则精液滑脱而梦中遗精。在醒睡之间，调整呼吸，凝神思虑，用左手搓脐部十四次（二七），右手也是如此。再用两手搓胁部，摇摆四十九次（七七）。咽气纳入丹田，握固（手指紧握成拳）很久才停止，屈足侧卧，永远不会有精气走失。
歌诀说：
精滑神疲欲火攻，梦中遗失致伤生。
搓摩有诀君须记，绝欲除贪最上乘。
形衰守玉关
百种思虑扰动内心，万事劳累形体。所以导致衰老。返老还童，非金丹不可。然而金丹难道容易得到吗？善于养生的人，行住坐卧，意志不分散，固守丹田，默运神气，冲透三关（尾闾、夹脊、玉枕），自然生精生气，则形体可以强壮，年老可以耐受。
歌诀说：
却老扶衰别有方，不须身外觅阴阳。
玉关谨守常渊默，气足神全寿更康。
鼓呵消积聚
有因饮食而积滞的，有因气机而积滞的，时间久了脾胃受伤，医药难治。不如节制饮食，戒除嗔怒，不使有积聚为妙？患者应当正身闭息，鼓动胸腹，等到气满，缓缓呵出。这样进行五到七次，便觉得通快就停止。
歌诀说：
气滞脾虚食不消，胸中鼓闷最难调。
徐徐呵鼓潜通泰，疾退身安莫久劳。
兜礼治伤寒
元气亏弱，腠理不紧密，则风寒伤感。患者端坐盘腿，用两手紧紧兜住外肾（睾丸），闭口缄息。存想真气从尾闾升起，过夹脊，透泥丸，驱逐邪气，低头屈身如同礼拜状，不拘数量，以出汗为限度，其病即愈。
歌诀说：
跏趺端坐向蒲团，手握阴囊意要专。
运气叩头三五遍，顿令寒疾立时安。
叩齿牙无疾
牙齿有病，是脾胃之火薰蒸所致。每天早晨睡醒时，叩齿三十六遍。用舌头搅动牙龈上下，不论遍数。津液充满口腔，才可以咽下。每次做三次为止。凡是小便的时候，闭口切牙，解完小便才张开，永远没有牙齿疾病。
歌诀说：
热极风生齿不宁，侵晨叩漱自惺惺。
若教运用常无隔，还许他年老复丁。
升观鬓不班
思虑太过则神耗、气虚，血败而两鬓斑白。要在子午时，握固端坐，凝神绝念，两眼放出光芒，向上视看泥丸宫。存想追摄二气从尾闾间上升，下降返还元海，每次运行九遍。久了则神全，气血充足，头发可以返黑。
歌诀说：
神气冲和精自全，存无守有养胎仙。
心中念虑皆消灭，要学神仙也不难。
运睛除眼翳
伤热伤气，肝虚肾虚，则眼睛昏花生翳，日子久了不治疗，必然盲瞎。每天睡醒时，盘坐凝神思考，塞兑（闭口/收敛感官）垂帘（眼皮半垂），将双目轮转十四次，紧闭一会儿，忽然大大瞪眼。坚持长久不停替，内障外翳自然消散，切忌色欲，并少看细字。
歌诀说：
喜怒伤神目不明，垂帘塞兑养元精。
精生气化神来复，五内阴魔自失惊。
掩耳去头旋
邪风入脑，虚火上攻，则头目昏旋，偏正作痛。久了则中风不语，半身不遂，也由此导致。治疗它，必须静坐，升身闭息。用两手掩耳折头五到七次。存想元神逆上泥丸，以驱逐邪气，自然风邪散去。
歌诀说：
视听无闻意在心，神从髓海逐邪氛。
更兼精气无虚耗，可学蓬莱境上人。
托踏应轻骨
四肢也想要得到轻微劳作，譬如户枢终不朽，熊鸟演练之法，吐纳导引，都是养生之术。平时双手上托，如举大石，两脚前踏，如覆平地，存想神气，根据按四季嘘呵二七次。则身轻体健，足耐寒暑。
歌诀说：
精气冲和五脏安，四肢完固骨强坚。
虽然不得刀圭饵，且住人间作地仙。
搓涂自美颜
颜色憔悴，是由于心思过度，劳碌不谨慎。每晨静坐闭目，凝神存养，神气冲澹，自内达外。用两手搓热，拂面七次。仍以嗽津涂面，搓拂数次。行之半月，则皮肤光润，容颜悦泽，大大超过寻常了。
歌诀说：
寡欲心虚气血盈，自然五脏得和平。
衰颜仗此增光泽，不羡人间五等荣。
闭摩通滞气
气滞则痛，血滞则肿，滞之为患，不可不慎。治疗它，必须澄心闭息，用左手摩滞七七遍，右手也是如此，再用津液涂抹。勤行七日，则气血通畅，永远没有凝滞之患。修养家所谓干沐浴者，就是这个意思。
歌诀说：
荣卫流行不暂休，一才凝滞便堪忧。
谁知闭息能通畅，此外何须别计求？
凝抱固丹田
元神一出便收回来，神返身中气自然回。如此朝朝暮暮，自然赤子产真胎。这是凝抱之功。平时静坐，存想元神入于丹田，随意呼吸。十天，丹田完固；一百天，灵明渐通。不可或作或辍。
歌诀说：
丹田完固气归根，气聚神凝道合真。
久视定须从此始，莫教虚度好光阴。
淡食能多补
五味对于五脏，各有所宜。如果饮食不节制，必至亏损。不如饮食清淡谨慎节制为好？然而这淡也不是弃绝五味，特指想要五味冲淡罢了。仙翁有话说：断盐不是道，饮食无滋味。可见其不绝五味，淡对浓而言，像膏粱过度之类如吃素是也。
歌诀说：
浓味伤人无所知，能甘淡薄是吾师。
三千功行从兹始，天鉴行藏信有之。
大还之道，是圣道。无心者，常清常静也。人能常清静，天地悉皆归。什么圣道不可传，大还不可得呢！《清静经》已经详尽说明了。修真之士，体会而实行。想要达到清真灵妙之境，若反掌耳。
歌诀说：
有作有为云至要，无声无臭语方奇。
中秋午夜通消息，明月当空造化基。
Water Tide Removes Future Troubles
When waking up at dawn, rise immediately and sit upright. Concentrate your spirit, eliminate distracting thoughts, press the tongue against the upper palate, close the mouth, and regulate breathing. Saliva (Jin Ye) will naturally generate, gradually filling the mouth. Divide it into three parts and swallow it down guided by intention. Practicing this for a long time prevents the flare-up of pathogenic fire in the Five Viscera, ensures smooth flow of Qi and Blood in the four limbs, prevents various diseases, removes future troubles with long-term practice, and maintains vitality in old age.
The verse says:
Saliva frequently generates at the tip of the tongue,
Swallow it to the Lower Dantian several times daily.
Smoothness and beauty within, without stagnation,
A hundred days of skillful practice can preserve youth.
Rising Fire Brings Long Peace
During Zi (11 PM–1 AM) and Wu (11 AM–1 PM) hours, visualize true fire rising from Yongquan (KI 1). First, let it travel from the left foot, up to Yuzhen (DU 16), through Niwan Palace, and descend into the Dantian. Repeat three times. Then start from the right foot, also repeating three times. Next, rise from Weili (DU 3), again repeating three times. With prolonged and熟练 practice, all meridians will circulate freely, the Five Viscera will be unobstructed, the four limbs will be strong, and the skeletal system will be regulated.
The verse says:
True Yang Fire must be known to arise from below,
Yin Talisman descends from above to fall upon Huangting.
Circulating endlessly, spirit remains solid,
This is the Great Refining of Form by the True Person.
Sealing the Golden Chest Against Nocturnal Emission
When desire stirs, fire blazes; when fire blazes, spirit becomes fatigued; when spirit is fatigued, essence slips and nocturnal emission occurs. During wakefulness or sleep, regulate breath and spirit. Rub the navel area fourteen times (2x7) with the left hand, then do the same with the right hand. Then rub both flanks and sway forty-nine times (7x7). Swallow Qi into the Dantian, hold the "solid fist" gesture (Wogu) for a long time before stopping, lie on your side with knees bent, and you will never suffer leakage again.
The verse says:
Slipping essence and fatigued spirit attacked by desire-fire,
Loss in dreams harms life.
Remember the secret of rubbing and massaging,
Abandoning desire and greed is the highest method.
Guarding the Jade Gate for Declining Form
Hundred worries disturb the heart; ten thousand tasks exhaust the body. This is why decline occurs. Returning to youth requires the Golden Elixir. But is the Golden Elixir easy to obtain? Those skilled in nurturing life keep their intention undivided during walking, standing, sitting, and lying. They firmly guard the Dantian, silently move Spirit and Qi, penetrating the Three Passes (Weili, Jiaji, Yuzhen). Naturally, essence and Qi are generated, making the body strong and able to withstand aging.
The verse says:
There is another method to reverse aging and support decline,
No need to seek Yin and Yang outside the body.
Firmly guarding the Jade Gate in deep silence,
With sufficient Qi and complete Spirit, longevity and health follow.
Drumming and Blowing Away Accumulations
Accumulations may arise from food or Qi stagnation. Over time, the Spleen and Stomach are injured, making medical treatment difficult. Is it not better to regulate diet and戒 anger, preventing accumulations altogether? Patients should sit upright, hold their breath, and drum/move the chest and abdomen. When Qi is full, slowly blow it out. Perform this five to seven times; stop once you feel relief.
The verse says:
Qi stagnation and Spleen deficiency lead to indigestion,
Chest distension and stuffiness are hardest to regulate.
Slowly drum and blow to secretly achieve peace,
Diseases retreat, body is safe, do not labor excessively.
Crouching Bow to Treat Cold Damage
When Yuan Qi is weak and Cou Li (pores/skin texture) are not dense, Wind-Cold invades. Patients sit upright with legs crossed, tightly cupping the external kidneys (testicles) with both hands, closing the mouth and holding breath. Visualize true Qi rising from Weili, passing through Jiaji, penetrating Niwan, driving out pathogenic Qi. Bow head and bend body as if worshipping, without fixed numbers, stopping when sweating occurs; the illness will heal.
The verse says:
Sitting cross-legged on the cushion, hands holding the scrotum, mind focused.
Moving Qi and bowing three to five times,
Instantly brings peace to cold ailments.
Clacking Teeth Ensures Dental Health
Dental diseases are caused by the steaming of Stomach-Spleen fire. Upon waking each morning, clack teeth thirty-six times. Use the tongue to stir the gums, regardless of repetitions. When saliva fills the mouth, swallow it. Do this three times per session. When urinating, keep teeth clenched and mouth closed until finished; you will never have dental issues.
The verse says:
Extreme heat generates wind, teeth become restless,
Morning clacking and rinsing bring clarity.
If application is always uninterrupted,
You may remain vigorous even in old age.
Ascending Gaze Prevents Graying Hair
Excessive thinking consumes Spirit and Qi, leading to blood deterioration and graying hair. At Zi and Wu hours, hold the solid fist gesture, sit upright, concentrate spirit, eliminate thoughts, and let eyes shine upward toward Niwan Palace. Visualize capturing two Qi rising from Weili, descending, and returning to Yuan Sea. Perform nine times per session. With long practice, Spirit becomes complete, Qi and Blood abundant, and hair turns black.
The verse says:
Harmonious Spirit and Qi ensure complete Essence,
Nurturing the Fetal Immortal by holding emptiness and guarding presence.
All mental thoughts are eliminated,
Learning to be an Immortal is not difficult.
Rotating Eyes Removes Cataracts
Damage from Heat or Qi, Liver Deficiency, or Kidney Deficiency leads to blurry vision and cataracts. If untreated for long, blindness will result. Upon waking daily, sit cross-legged, concentrate, close senses (Saishui), lower eyelids (Chuilian), rotate eyes fourteen times, close them tightly for a moment, then stare wide open. Persistently practicing without interruption, internal and external opacities will dissipate. Avoid sexual desire and reading small print.
The verse says:
Joy and anger damage Spirit, eyes become unclear,
Lowering eyelids and closing senses nourishes Original Essence.
Essence generates Qi, Spirit returns,
Internal Yin demons lose their fright.
Covering Ears Eliminates Dizziness
Evil Wind enters the brain, Deficient Fire attacks upward, causing dizziness and headache. Over time, this leads to stroke with aphasia or hemiplegia. To treat, sit quietly, raise body, hold breath. Cover ears with hands and tilt head five to seven times. Visualize Original Spirit rising counter-current to Niwan to drive out pathogens; Wind-Evil will naturally disperse.
The verse says:
Seeing and hearing cease, intent resides in the heart,
Spirit chases evil vapors from the Marrow Sea.
Furthermore, Essence and Qi are not wasted,
One can learn to dwell in the realm of Penglai.
Lifting and Treading Lightens Bones
Four limbs also desire slight exertion; like a door hinge that never rusts. Bear and Bird exercises, Tu Na (breathing regulation) and Dao Yin (guiding and pulling), are all methods of nurturing life. Normally, lift both hands overhead as if lifting a heavy stone, step forward with both feet as if on flat ground. Visualize Spirit and Qi, following the Four Seasons, exhale/blow fourteen times (2x7). Body becomes light and healthy, feet endure cold and heat.
The verse says:
Harmonious Essence and Qi calm the Five Viscera,
Four limbs are complete, bones are strong.
Although one does not take the elixir pill,
Reside in the human world as an Earth Immortal.
Rubbing and Smearing Beautifies Oneself
Haggard complexion results from excessive mental effort and careless busyness. Each morning, sit quietly with eyes closed, concentrate spirit, nurture internally. Spirit and Qi become mild, extending from inside to outside. Rub hands until hot, wipe face seven times. Then smear saliva on the face and rub several times. After half a month, skin becomes smooth and lustrous, complexion radiant, surpassing the ordinary.
The verse says:
Few desires and empty heart fill Qi and Blood,
Naturally the Five Viscera achieve harmony.
This method adds luster to fading faces,
No need to envy worldly honors.
Closing and Massaging Unblocks Stagnant Qi
Qi stagnation causes pain; Blood stagnation causes swelling. The harm of stagnation must not be neglected. To treat, clear the mind, hold breath, massage the stagnant area seventy-seven times with the left hand, then the right. Apply saliva. Practice diligently for seven days, and Qi and Blood will flow smoothly, preventing future stagnation. What cultivators call "dry bathing" refers to this meaning.
The verse says:
Wei Qi and Ying Qi circulate without pause,
Once they stagnate, worry arises.
Who knew that holding breath could promote flow,
Why seek other plans beyond this?
Condensing and Embracing Solidifies the Dantian
If Original Spirit leaves, retrieve it immediately; if Spirit returns to the body, Qi naturally follows. Doing this morning and night, the True Embryo is naturally born in the infant state. This is the merit of Condensing and Embracing. Usually sit quietly, visualize Original Spirit entering the Dantian, breathe naturally. In ten days, the Dantian becomes solid; in a hundred days, spiritual clarity gradually connects. Do not practice intermittently.
The verse says:
Dantian solid, Qi returns to its root,
Qi gathers, Spirit condenses, the Way merges with Truth.
Longevity must begin here,
Do not let good time pass in vain.
Light Diet Can Nourish More
The Five Flavors correspond to the Five Viscera, each having its suitability. If eating is not regulated, loss will surely occur. Is it not better to eat lightly and regulate strictly? However, "light" does not mean abandoning the Five Flavors, but rather desiring them to be mild. The Immortal Elder said: Cutting off salt is not the Way; food without flavor is tasteless. Thus, one does not abandon the Five Flavors; "light" contrasts with "rich," such as overindulgence in rich foods versus vegetarianism.
The verse says:
Rich flavors harm people, unknown to them,
I take sweetness and blandness as my teacher.
Three thousand merits begin from here,
Heaven observes conduct, truly so.
Mindlessness Achieves the Great Return
The Way of the Great Return is the Sage's Way. Mindlessness means constant purity and stillness. If humans maintain constant purity and stillness, Heaven and Earth all return. Why would the Sage's Way not be transmissible, or the Great Return unattainable? The *Qingjing Jing* (Scripture of Purity and Stillness) has explained this fully. Cultivators should embody and practice it. To reach the realm of pure clarity and spiritual wonder is as easy as turning a palm.
The verse says:
Action and doing are called utmost importance,
Soundless and odorless words are truly wondrous.
Mid-autumn midnight conveys the message,
Bright moon in the sky is the foundation of creation.