闭目冥心坐 握固静思神
叩齿三十六 两手抱昆仑
左右鸣天鼓 二十四度闻
微摆撼天柱 赤龙搅水津
鼓漱三十六 神水满口匀
一口分三咽 龙行虎自奔
闭气搓手热 背摩后精门
尽此一口气 想火烧脐轮
左右辘轳转 两脚放舒伸
叉手双虚托 低头攀足频
以候神水至 再漱再吞津
如此三度毕 神水九次吞
咽下 响 百脉自调匀
河车搬运毕 想发火烧身
旧名八段锦 子后午前行
勤行无间断 万病化为尘
以上系通身合总行之，要根据次序，不可缺，不可乱。先要记熟此歌，再详看后图及每图详注各诀，自
无差错。
\r十二段锦第一图\pt149a1.bmp\r
闭目冥心坐 握固静思神
盘腿而坐，紧闭两目，冥忘心中杂念。凡坐，要坚起脊梁。腰不可软弱，身不可倚靠。握固者，握手
牢固，所以闭关却邪也。静思者，静息思虑而存神也。
\r十二段锦第二图\pt149a2.bmp\r
叩齿三十六 两手抱昆仑
上下牙齿相叩作响，宜三十六声。叩齿以集身内之神，使不散也。昆仑即头。以两手十指相叉，抱
住后项，即用两手掌紧掩耳门，暗记鼻息九次，微微呼吸，不宜耳闻有声。
\r十二段锦第三图\pt149a3.bmp\r
左右鸣天鼓 二十四度闻
记 鼻息出入各九次毕，即放所叉之手，移两手掌掩耳，以第二指迭在中指上，作力放下第二指，
重弹脑后，要如击鼓之声。左右各二十四度，两手同弹，一先一后，共四十八声。仍收手握固。
闭目冥心坐 握固静思神
闭上眼睛，静心端坐；双手握紧（拇指抵住无名指根部），安静地收敛心神。
叩齿三十六 两手抱昆仑
上下牙齿轻轻叩击三十六次；双手交叉抱住后脑勺（昆仑指头部）。
左右鸣天鼓 二十四度闻
左右手分别弹击耳部如击鼓声，每侧二十四次，声音清晰可闻。
微摆撼天柱 赤龙搅水津
轻微摆动颈部（天柱指颈椎）；舌尖在口腔内搅动（赤龙指舌头），生津液。
鼓漱三十六 神水满口匀
像漱口一样搅拌唾液三十六次，使津液（神水）布满口腔均匀分布。
一口分三咽 龙行虎自奔
将津液分三次咽下，此时真气（龙）运行，肾气（虎）自然随之奔涌。
闭气搓手热 背摩后精门
屏住呼吸搓热双手，然后用背部摩擦腰后的命门穴区域（精门指腰部肾脏所在处）。
尽此一口气 想火烧脐轮
在这口气吐尽的过程中，意念想象丹田（脐轮）如火燃烧。
左右辘轳转 两脚放舒伸
身体像井上辘轳一样左右扭转；双脚放松伸展。
叉手双虚托 低头攀足频
双手交叉向上虚空托举；低头多次尝试触摸脚趾。
以候神水至 再漱再吞津
等待新的津液生成，再次搅拌并吞咽津液。
如此三度毕 神水九次吞
重复上述过程三次，共吞咽津液九次。
咽下 响 百脉自调匀
吞咽时发出声响，全身经脉气血自然调和均匀。
河车搬运毕 想发火烧身
完成小周天循环（河车搬运）后，意念感觉全身如火烧般温热。
旧名八段锦 子后午前行
这套功法旧称“八段锦”，建议在子时之后、午时之前练习。
勤行无间断 万病化为尘
坚持练习不间断，各种疾病都会消散如尘土。
以上系通身合总行之，要根据次序，不可缺，不可乱。先要记熟此歌，再详看后图及每图详注各诀，自无差错。
以上是全身综合练习的总诀，必须按照顺序进行，不能遗漏，也不能混乱。首先要熟记这首口诀，然后再详细查看后面的图示以及每幅图的详细注解口诀，自然就不会出错。
十二段锦第一图
盘腿而坐，紧闭两目，冥忘心中杂念。凡坐，要坚起脊梁。腰不可软弱，身不可倚靠。握固者，握手牢固，所以闭关却邪也。静思者，静息思虑而存神也。
盘腿坐下，紧紧闭上眼睛，忘却心中的杂念。凡是坐姿，都要挺直脊梁。腰部不能松软无力，身体不能倚靠他物。所谓“握固”，是指手握得牢固，以此来关闭门户、抵御外邪。所谓“静思”，是指静止思虑以保存精神。
十二段锦第二图
上下牙齿相叩作响，宜三十六声。叩齿以集身内之神，使不散也。昆仑即头。以两手十指相叉，抱住后项，即用两手掌紧掩耳门，暗记鼻息九次，微微呼吸，不宜耳闻有声。
上下牙齿相互叩击发出声响，适宜三十六次。叩齿是为了聚集体内的精神，使其不涣散。“昆仑”指的是头。用两手十指交叉，抱住后颈，随即用两手掌紧紧捂住耳朵，暗中计数鼻息出入各九次，呼吸要轻微，不要让耳朵听到呼吸的声音。
十二段锦第三图
记 鼻息出入各九次毕，即放所叉之手，移两手掌掩耳，以第二指迭在中指上，作力放下第二指，重弹脑后，要如击鼓之声。左右各二十四度，两手同弹，一先一后，共四十八声。仍收手握固。
记录：当鼻息出入各九次完成后，立即放开交叉的双手，移动两手掌捂住耳朵，将食指叠放在中指上，用力向下弹击中指，重重地弹击脑后，声音要像击鼓一样。左右两侧各做二十四次，两手交替弹击，一前一后，共计四十八声。最后收回手，恢复握固姿势。
Close the eyes, sit with a quiet mind; hold the fingers firmly (with the thumb pressing against the root of the ring finger), and quietly gather the spirit.
Tap the teeth thirty-six times; cross both hands to embrace the Kunlun (the head).
Ring the heavenly drum on left and right, heard twenty-four times each side.
Slightly sway and shake the Tianzhu (cervical spine); stir the water fluid with the Chilong (tongue).
Rinse and swallow thirty-six times, letting the Shen Shui (spiritual saliva) fill and evenly distribute in the mouth.
Swallow in three gulps; as the Long (Dragon/Qi) moves, the Hu (Tiger/Kidney Qi) naturally rushes forth.
Hold the breath, rub hands until hot, then massage the back at the Hou Jingmen (lower back area near Mingmen acupoint).
Exhale this one breath completely while visualizing fire burning at the Qi Wheel (Dantian/umbilical region).
Rotate like a windlass on left and right; extend and relax both feet.
Cross hands and push upward into empty space; bend down frequently to grasp the feet.
Wait for the arrival of Shen Shui (spiritual saliva), rinse again, and swallow the fluid.
Complete this cycle three times, swallowing the Shen Shui nine times in total.
Swallow with a sound; the hundred vessels (meridians) will naturally harmonize and balance.
Upon completing the He Che Yun Ban (River Cart circulation/Microcosmic Orbit), visualize fire heating the entire body.
Formerly known as Ba Duan Jin (Eight Section Brocade); practice it after Zi hour (11 PM–1 AM) and before Wu hour (11 AM–1 PM).
Practice diligently without interruption; myriad diseases will turn to dust.
The above constitutes the general practice for the whole body. One must follow the sequence strictly, without omission or disorder. First, memorize this song thoroughly, then carefully study the subsequent diagrams and the detailed instructions for each diagram; errors will naturally be avoided.
Twelve Sections Brocade - Diagram 1
Sit cross-legged, tightly close both eyes, and forget all distracting thoughts in the mind. In any sitting posture, the spinal column must be kept straight. The waist should not be soft or weak, and the body should not lean against anything. "Holding firm" (Wo Gu) means gripping the hand securely to close the gates and repel evil influences. "Quiet contemplation" (Jing Si) means calming the thoughts to preserve the spirit.
Twelve Sections Brocade - Diagram 2
Tap the upper and lower teeth together to make a sound, ideally thirty-six times. Tapping the teeth gathers the internal spirit so that it does not dissipate. "Kunlun" refers to the head. Cross the ten fingers of both hands and embrace the back of the neck, then press the palms tightly against the ear openings. Count the nasal breaths inward and outward nine times each. Breathe slightly and softly, ensuring no sound is audible to the ears.
Twelve Sections Brocade - Diagram 3
Record: After completing nine inhalations and nine exhalations through the nose, release the crossed hands. Move the palms to cover the ears. Place the index finger folded over the middle finger, and use force to drop the index finger, striking the back of the head heavily. The sound should resemble that of a drum. Perform this twenty-four times on each side. Both hands strike alternately, one after the other, totaling forty-eight strikes. Finally, withdraw the hands and return to the Wo Gu (firm grip) position.