曰∶已饥方食，未饱先止，散步逍遥，务令腹空，当腹空时，即便入室，不拘昼夜，坐
卧自
商君
若存
数千
入，
能生
先要止念，身心澄定，面东跏坐（平坐亦可，但前膝不可低，肾子不可着物），呼吸平
和，用三昧印掐（无名指，右掌加左掌上），按于脐下，叩齿三十六通，以集身神，赤龙搅
海，内外三十六遍（赤龙，舌也；内外，齿内外也），双目随舌转运，舌抵上 ，静心数息，
三百六十周天毕，待神水满，津漱数遍，用四字诀（撮抵闭吸也，撮提谷道，舌抵上 ，目
闭上视，鼻吸莫呼，从任脉撮，过谷道到尾闾，以意运送，徐徐上夹脊中关，渐渐速些。闭
目上视，鼻吸莫呼），撞过玉枕（颈后骨），将目往前一忍，直转昆仑（头顶），倒下鹊桥（舌
也），分津送下重楼，入离宫心也而至气海（坎宫、丹田），略定一定，复用前法，连行三次，
口中之津，分三次咽下，
所谓
轮，
火，
徐将
遍，
呵呼 嘘吹嘻，每日自子至巳为六阳时，面东静坐，不必闭窗，亦勿令风入，叩齿三十
六通，舌搅口中，候水满时，漱炼数遍，分三口 咽下，以意送至丹田，微微撮口念呵字
，呵出心中浊气，念时不得有声，反损心气，即闭口，鼻吸清气以补心，吸时亦不得闻吸声
，但呵出令短，吸入令长，如此六次，再念呼字六遍以治脾，再念 字六遍以治肺，再念嘘
字六遍以治肝，再念嘻字六遍以治三焦客热，再念吹字六遍以治肾，并如前法，谓之三十六
小周天也（诗曰∶春嘘明目本扶肝，夏至呵心火自闲，秋 定收金气润，冬吹惟要坎中安，
三
说道：“等到感到饥饿了再进食，还没有吃饱就先停止，散步时悠闲自在，务必让腹部保持空虚。当腹部空虚时，就进入室内，不分白天黑夜，坐或卧都可以自行商量。
首先要止息杂念，使身心澄清安定，面向东方盘腿而坐（平坐也可以，但前膝不可过低，睾丸不可接触地面），呼吸平和，使用三昧印掐诀（用无名指掐住，右手掌叠加在左手掌上），按压在脐下，叩齿三十六次，以聚集身神，赤龙搅海（舌头在口腔内搅动），内外各三十六遍（赤龙指舌头；内外指牙齿的内侧和外侧），双眼跟随舌头的转动而运转，舌尖抵住上颚，静心数息，三百六十周天循环完毕，等待津液（神水）充满，漱口数次，使用四字诀（撮、抵、闭、吸：撮提肛门，舌尖抵住上颚，闭上眼睛向上视，鼻子吸气不要呼气，从任脉开始撮提，经过谷道到尾闾穴，用意念运送，慢慢上行至夹脊中关，渐渐加快些。闭目上视，鼻子吸气不要呼气），撞过玉枕骨（颈后的骨头），将目光向前一忍，直接转到昆仑穴（头顶），倒下鹊桥（舌头），分送津液下行通过重楼（气管），进入离宫心部，到达气海（坎宫、丹田），稍微定一定神，再次重复前面的方法，连续进行三次，口中的津液分三次咽下。
所谓……轮，……火，……慢慢将……遍，
呵、呼、嘘、吹、嘻，每天自子时至巳时为六个阳时，面向东方静坐，不必关闭窗户，也不要让风吹入，叩齿三十六次，舌头搅动口中，等到津液满时，漱炼数次，分三口咽下，用意念送至丹田，微微撮口念“呵”字，呵出心中的浊气，念的时候不能发出声音，否则会损伤心气，随即闭口，鼻子吸入清气以补益心脏，吸气时也不能听到吸气声，只是呵出的气息要短，吸入的气息要长，如此六次，再念“呼”字六遍来调理脾脏，再念“呬”字六遍来调理肺脏，再念“嘘”字六遍来调理肝脏，再念“嘻”字六遍来调理三焦的客热，再念“吹”字六遍来调理肾脏，都按照前面的方法，这叫做三十六小周天。（诗曰：春季嘘字明目并扶持肝木，夏至呵字心火自然闲静，秋季呬字收敛金气滋润肺部，冬季吹字只要坎中肾气安宁，三……）
[Background Information]
Book Title: Yi Fang Ji Jie (Collection of Prescriptions with Notes) Author: Wang Ang Dynasty: Qing Chapter: Su Zizhan's Ode to Health Preservation / Xiao Zhou Tian (Small Heavenly Circuit) / Dao Jing Liu Zi Jue (Six-Character Formula from Daoist Scriptures) Category: Formulas
[Text to be Processed]
(It is said:) Eat only when already hungry, and stop before feeling full. Stroll leisurely, ensuring the abdomen remains empty. When the abdomen is empty, immediately enter the quiet chamber, regardless of day or night, sitting or lying down as one pleases. Like Lord Shang, if one maintains (intention), (qi) enters (the body) thousands of times, and (effects) can be generated.
First, one must stop distracting thoughts, allowing the body and mind to become clear and tranquil. Sit facing east in a cross-legged posture (sitting flat is also acceptable, but the front knees should not be too low, and the testicles should not touch anything). Breathe evenly and peacefully. Form the Samadhi Seal hand gesture (press the ring finger, place the right palm over the left palm) and press it below the navel. Knock the teeth together thirty-six times to gather the body's spirit. Then perform "Red Dragon Stirring the Sea," stirring the tongue inside and outside the mouth thirty-six times ("Red Dragon" refers to the tongue; "inside and outside" refers to the inside and outside of the teeth). The eyes follow the movement of the tongue. Press the tongue against the upper palate, calm the mind, and count the breaths until completing three hundred and sixty Zhou Tian (Heavenly Circuit) cycles. Wait until the Divine Water (saliva) in the mouth is full, rinse the mouth with it several times. Then use the "Four-Character Formula" (namely, Suo, Di, Bi, Xi. Suo means lifting the anus; Di means pressing the tongue against the upper palate; Bi means closing the eyes and looking upward; Xi means inhaling through the nose without exhaling. With intention, lift from the Ren Mai (Conception Vessel), pass through the anus to the Wei Lü (Coccyx), transport it with intention, slowly ascend to the Jia Ji Zhong Guan (Middle Pass of the Spine), gradually speeding up. Close the eyes and look upward, inhale through the nose without exhaling). (The qi) rushes past the Yu Zhen (Jade Pillow, occipital bone). Force the gaze forward for a moment, directly turn to Kun Lun (the crown of the head), then descend down the Que Qiao (Magpie Bridge, the tongue). Separate the saliva and send it down the Chong Lou (throat), enter Li Gong (the Heart) and arrive at Qi Hai (Qi Sea, Kan Gong, Dantian). Slightly stabilize for a moment. Then repeat the previous method three times consecutively. The saliva in the mouth is swallowed in three separate portions.
(This is) the so-called (He Che Ban Yun, Zhou Tian) wheel turning, (Huo Shui) interaction, (qi) circulating slowly and spreading (throughout the body).
The six-character formulas: He, Hu, Xu, Chui, Xi. Every day, from Zi Shi (11 pm - 1 am) to Si Shi (9 am - 11 am) are the six Yang hours. Sit quietly facing east. It is not necessary to close the windows, but do not allow wind to enter. Knock the teeth together thirty-six times. Stir the tongue inside the mouth. When the mouth is full of fluid, rinse and refine it several times, then swallow it forcefully in three portions, sending it with intention to the Dantian. Then, slightly purse the lips and recite the character "He" (exhale), expelling the turbid qi from the heart. When reciting, no sound should be made, as that would harm the heart qi. Immediately after reciting, close the mouth and inhale clear qi through the nose to supplement the heart. When inhaling, no sound of inhalation should be heard either. Only the exhalation should be short and the inhalation long. Do this six times. Then recite the character "Hu" six times to treat the spleen. Then recite the character "Si" six times to treat the lungs. Then recite the character "Xu" six times to treat the liver. Then recite the character "Xi" six times to treat the guest heat in the San Jiao (Triple Energizer). Then recite the character "Chui" six times to treat the kidneys. All are performed according to the previous method. This is called the "Thirty-Six Xiao Zhou Tian (Small Heavenly Circuit)." (A poem says: In spring, 'Xu' brightens the eyes and fundamentally supports the liver; At summer solstice, 'He' makes the heart fire naturally tranquil; In autumn, 'Si' stabilizes and gathers, moistening the metal (lung) qi; In winter, 'Chui' only seeks peace within Kan (the kidneys); Throughout the four seasons, constantly reciting 'Hu' prevents the spleen earth from becoming parched; For heat in the San Jiao, use 'Xi' to eliminate vexation.)