漱舌下泉咽之，名曰胎食。得道者生六翮于臂，长毛羽于腹，飞无阶之苍天，度无穷之世俗。
习不唾法，有则含以咽之，使人精气常留，面目光彩。又曰∶津液者吾身之宝，宝聚则为富翁，宝散则为贫客。
人身中夹脊与规中相对，用鼻息呼吸，呼者呼自己之元气，从中而出；吸者吸天地之正气，从外而入。吸
要从气海上（肺之上）贯下丹田入命门（丹田脐下，命门脐中），与祖气（穴即下丹田，在脐下一寸三分）相
连，如磁吸铁，同类相亲也。非止救护命宝，抑能添油接命。故修长生者，必固其气，气固则身中元气不随呼
而出，天地之正气恒随吸而入，久之则胎息定，鄞鄂成。行气在照玄膺（舌下有三窍，中玄膺，左金津，右玉
液）一窍，以舌折而舐之，少顷则津液满口，微漱数遍，徐徐以意引下，至重楼（咽喉），渐达膻中（胸前）、
中脘（心间）、神阙（规中），至下气海（谷道前），就从气海分开两路，至左右大腿，从膝至三里（穴在膝
下），下脚背及大拇指，转涌泉（在脚底心），由脚跟脚弯循大腿而上，至尾闾（谷道后），合为一处，过肾
堂、夹脊、陶道、大椎、天柱，分送两肩两臂，至手背，由中指转手掌，一齐旋回，过手腕，由腋至胸旁，历
腮后，从脑灌顶，复下明堂（脑前眉上），上 ，以舌迎之，至玄膺而止，此为一转。稍停，又照前行动，则
壅滞疏通，贯穿诸经，通达诸窍，是玉液炼形也。然行气须用眼者，目之所至，心亦至焉；心之所至，气亦
至焉。其用液者，液中有
气，液气相生，为金液之基，作润身之宝，穿关透节，无处不到。况玄膺乃津液之海，生化之源，灌溉一身，
皆本于此。以此法行之，无有舛错。坐毕，当于头面散火，理五脏之气。散火先搓两手热，摩面三十六；次须
周匝，随摩顶门三十六；次摩脑后二十四；次手掩两耳，击二十四次，次摩上元六合穴三九二十七次，此穴在
两眼梢外陷处，此穴一名攒竹，用两食指按之；又两大指按耳珠旁听会穴，共三九二十七次；次以两手背摩两
眼二十四次；又以两手中指掐近鼻眼角，转二十四次；随掐眼梢转二十四，又侧两手摩眼眶二十四，又搓两手
第二指及中指热，夹两耳摩耳前二十四，后二十五，共四十九次，又搓两手中指热，摩鼻两旁三十次；随以手
托天三次；即以右手摩左手，自肩及臂至指三十六次；左手亦如之，每指屈其节令有声；后搓两手热，摩肾堂
八十一次，摩遍身三十六次，摩腿膝至足趾三十六次；又以右手摩左足心涌泉穴八十一次；左手摩右足心八十
一次，然后以意归至丹田，脐下一寸三分际守之，静坐片时而起。坐用《抱中集》神诀法，将左足抵大中极，
右足盘，两手掐子纹，左手按脐，右手按脐下，静坐凝神，先叩齿三十六通以集神，漱津满口，以意送下丹田
，运河车正气于丹田中，溯尾闾，透双关，上肾堂，冲夹脊，上陶道，过天柱，至玉枕，住泥丸，少顷下至鹊
桥，入喉至胸，过玄关至脐，穿后二肾中间玄牝而止。如此三十六通，或八十一通，愈善。功毕复叩齿三十六
通，咽津液三口，使神不散。后坐床上，两足双并，以目视顶，舌抵上 ，握固，缩谷道，摇 为之，两足如
气球状，气极即休。如有足痛，日行七八次，平时只转三十六次可也，此乃导引秘法。功毕，以左足下地，默
祝曰干元亨利贞；右亦祝曰日月保长生。各三祝。
葛真人曰∶灵龟俊鹄，千岁不食者，善息故也。舌之下有三穴焉，左曰金津，右曰玉液，中曰玄膺，皆涌
生甘泉，以灌于气海。气海者，命门也，此生死之岸也。神气精，身之三宝也，保之之要有三焉。始以导引百
骸，通流血脉以安其体；中以勤修百行，抱制魂魄以全万神；终以淘炼本元，飞行日月以复其真精。真精得一
，可以仙矣。治身之要，在乎存想，闭目内视，而使神识气，气识神，于是气为神胎，神为气主，神气相合而
自然，此真想也。日月既足，可以出入其壳矣。肺，主气者也，是为华盖，下通于命关，上贯乎神庐，气或不
通，则鼻塞矣。于是存其白元，静调六气（ 嘘呵吹呼嘻），可以革壅滞者矣。白元者，肺之真气也。治身莫
先乎行气，气活则血荣，血荣则精实，精实则神灵，而四海内丰矣。四海者，气血精髓也，其要在乎戒五伤焉
。咸多心伤，苦多肺伤，酸多脾伤，辛多肝伤，甘多肾伤。不特此也，久视血伤，久卧气伤，久立骨伤，久坐
肉伤，久行筋伤，知此者血气调理，上穷七返，下究九还，炼真元，服金液，于是血成乳，气成云，骨成金，
髓凝霜矣。肝，藏魂者也。忍怒可以制阴，抑喜可以养阳。一阳起于子，而至于
巳，则六阳极矣；常人之真气，遇极则飞散，达生之士观其极，则内生一阴；自午
至亥，则六阴极矣，内生一阳。阴阳相推，生生不已，故得神全精复，与天地相久
。此何道乎？用七日来复之候，以摄魂还魄、炼丹结胎者也。肾堂者，玄关
也。心肾合为一脉，其白如线，其联如环，中广一寸二分，包一身之精粹，是为
九天真一灵和之妙气，至精活命之深根者也。常能存固，则二部之海水，应刻定
候，其潮自生，至于生门矣。生门者，幽关之户也，水之运也，及冬至则王气
极，夫能实其肾则凝为白金，得乎离火，则为还丹矣。脾
者，元气之根也，能消谷分气，其脉下贯于命门（脐下一寸三分），是为下丹田。命门者，性命之门，非独右
肾已也。常温养脾火，使土气充盈，则体强而本固矣。胆者，六府之精也，主诸气为外，应乎目瞳鼻柱，炼三
元之气既久，则五脏之灵光夜烛矣。鼻之气出清入玄者也，夫存想发火，运载
河车，不离乎呼吸而已。于是炼其津液，而入于玄宫，肾之铅汞飞出于上道，乃上下关键而
不泄，圣胎斯成矣。舌之吐缩，漱津咽液，当如江河之注五内，源源不绝可也。善治生
者，先治其心，将躁则安之，将邪则止之，将求则舍而抑之，将浊则清而澄之。行止于是
，造次于是，久之则物冥于外，神鉴于中，不求静而愈静，于是动寂俱忘，天真自适
矣。语曰∶子欲不死，肠中无滓；子欲长生，肠中当清。故宜食太和之精气焉。夫欲实其
腹，先虚其心。心主静者也，气主动者也。通乎道者，翱翔海宇之外而心常宁焉，休息毫
厘之间而气常运焉。静然后能契至虚，虚极则莹，天地之大，莫能逃乎方寸矣。
《精景按摩经》曰∶卧起平气正坐，先叉左右手度以掩其颈后，因仰面视上而举其颈，使颈与左右手争，为之三四
止，使人精和血通，风气不入。已复屈动其身体，伸手四极，反张侧掣，宣摇百关，为之各三焉。已乃咽液二十过，以
导内液。常行之则体不垢，邪气不干矣。
《太素丹经》曰∶一面之上，常以左右手摩拭之，使热，高下随形，皆使极匝，使皱斑不生，光泽如少女，所谓山
泽通气者也。耳目者，寻真之梯级，总灵之门户也。以手按眉后之穴三九过，是上元六合之府也。以手心及指摩其目颧
上，以手旋两耳，行三十过，其摩数数然无时也。既已，则以手逆乘额上三九过，从眉中而复上，行入发际，咽液无数，
常行之，目清明矣。目之下、颧之上是决明之津也。以手旋其耳，采明HT 膜之道也。夫人之老，鲜不始于耳目者也。
以手乘其额，而内存赤子，则日月双明，上元喜矣。于是三九之数，是为手朝三元，固脑坚发者也。首之四面，以左右
手乘之，顺发就结令多，则首血流散，风湿不凝矣。以手按目二九过，是为检目神；耳数按抑则聪彻，名曰管治城廓，
名书皇籍，鼻数按其左右则气平，名曰灌溉中岳，名书帝 。目欲瞑而内视，以见其五脏则肠胃明彻。
杜广平授玄白之道于介先生，尝旦旦坐卧，任意存于泥丸，其中有黑气焉，次存于心，其中有白气焉，脐之中有黄
气焉。其初存也，气出如豆，既而渐大冲天，于是三气如云，缠咽绕身，而覆身之上，变而为火，在三咽之内，复合景
以炼一身，一身之内，五脏照彻。如是旦而行之，至日中而止，于是服气百有二十过，所谓知白守黑可以不死。
炼精有法，全在肾家下手。内肾一窍名玄关，外肾一窍名牝户。真精未泄，
干体未破，则外肾阳气至子时而兴，人身之气与天地之气两相吻合。精泄体破，
而吾身阳生之候渐晚，有丑而生者，次则寅而生者，又次则卯而生者，有终不
生者，始与天地不相应矣。炼之之法，须半夜子时披衣起坐，两手搓极热，以一
手将外肾兜住，以一手掩脐而凝神于内肾，久久习之而精旺矣。一切导引以闭息
为主，一切修养以断欲为主。息不闭则气不聚，虽导引何益；欲不断则精不
住，虽修养无功。导引疗未患之疾，通不和之气，动之则百
关气畅，闭之则三官血凝。《法藏碎金》曰∶修协用二法∶止观也，导引也
。止念令静，观理令明，念静理明，无生可成。导气令和，引体令柔，气和体
柔，长生可求。又云∶百体导引贵乎动，久久必和柔，此道家之妙用也；一心
检摄贵乎静，久久则明彻，此禅家之妙用也。
踊身令起，平身正坐，两手叉项后，仰视举首，左右招摇，使项与手争
。次以手扳脚稍闭气，取太冲之气（太冲穴
在大指本节后二寸骨罅间陷者），左挽如引弓状，右挽亦如之。以手按目近鼻之
两，闭气为之，气通即止。引毕以手按目四 三九遍，捏令见光明。捏目四
毕，即用两手侧立摩掌，如大开目熨睛数遍，以两手按眉后小穴中二九，一年
可夜作细书。眉后小穴为上元六合之府，主化生眼晕，和莹精光。长珠彻瞳，保
炼月精，是真人坐起之道。紫微夫人曰∶仰和天真，俯按山源。天真是两眉之角
，山源是鼻下人中也。两眉之角是彻视之津梁，鼻下人中是引灵之上房。
葛屺瞻曰∶予赋禀最弱，壮年间，每房劳则三日不出户，七日不易衣。临文毕，
时吐血眩晕，药力无效。自传闭息导引之术，苦坐百日，始得开关，觉神气渐旺。
行之三年，无房劳诸病，进饮食、长精血、悦颜色，得力于此不少矣。阅三十年余，
又得传静忘坐功，既不行气，又不咽津，即导引皆无所用，惟是闲时便静坐，扫
却一切，独证本来。吾身有天地，静中光景逼现，后并此光景亦复不存，并精气
神付诸乌有，直到有生以前，无处着脚去所。殆颜氏坐忘真乐欤？自以道妙尽于此
矣。今更得无生子五进四戒秘旨，斯真证宗第一义也。
郭丹葵曰∶予好道数十年，精气神会合处所，实觉有得，只导引之法行之殊烦难
，不免作止，惟每晨取幼女津唾
服之，以多为贵，久久百节灵通，饮食加进，即今大耋而玄发青髭，登山如平地也，岂不验哉
！祝茹穹曰∶此传未尝不妙，未尝不验，虑食生也，进以熟则无量。其法当使女人头晚用擦
牙药漱净，至半夜后或清晨，女人亦叩齿，漱舌下泉满口，接取过口，再漱服之。斯还元之
秘诀，不老之奇方也。
竺阳子冯茂远曰∶尝观象于乾坤 复，知《契》言刚柔有表里，为消息阴阳至义。盖
《易》象自 至坤，皆表柔而里刚，阴凝合而生阳于内也。广成子曰∶为汝遂于大明之上矣，至
彼至阳之原，原至阴也。自复至干，皆表刚而里柔，阳变动而生阴于内也。广成子曰∶为
汝入于杳冥之门矣，至彼至阴之原，原至阳也。是故干之静专即坤之静翕，匪翕，也，于何有专？
干之动直，即坤之动辟，匪辟也，于何有直？夫是以干道变化，各正性命，保合太和，必以坤为道庐
也，日月之有明，亦若是矣。其明者金也，至阳之精，日之魂也；其黑者水也，至阴之精，月之魄
也。由三日复明，立表微刚，至望为纯干，柔皆在里。《契》言子藏母胞，谓水为金子。水固未尝灭
也。由十六生魄。表吐微柔，至晦为纯坤，刚皆在里。《契》言母隐子胎，谓金为水母，金亦未尝
亡也。徐子云∶利用安身隐形而藏。又云∶推情合性，转而相与，此藏彼转，互为室宅。玄家拟诸
呼吸以相含育，亦知夫呼以吸为根，吸者呼之窟乎？亦犹夫天地之息踵于地，日月之息踵于月乎？
或测之以七衡四游、二陆九道，要皆迹耳，安所见呼吸哉？惟夫地气升降而见乎卉凋蛰启，月光吞
吐而见乎兔阙桂舒，则若有呼吸存焉。然仰求之光气之交，曾莫之往来，而炼士必欲循呼揣吸，高者
搏空，卑者逐末，相牵入九里昏雾，以及皓首，殆哉！《至真歌》云∶但看婴
儿处胎时，岂解将心潜算计。试尝燕居，合天地为元包，连旦暮如胎处，无营无虑，满六虚是一团元和
，于中微有一息绵绵，冲虚自在，正尔虚极静翕，寂如坤土，久之静极发机，
形于庚辛之金，金中含有元精，即玄家所欲采于肾府之真铅也。由火不下蒸，金不生水，
然此火非他，亦坤元本来具足，念息神存，隐明内照，则元气自聚，元
精自产，瞥尔潜潭吐萌，如《契》言∶日施德而月生光。又言∶阳燧以取火，非日不
漱口中的舌下津液（唾液）咽下，这种方法称为“胎食”。得道之人能在手臂生出六根飞羽，在腹部长出羽毛，无需阶梯便能飞向苍天，超越无尽的世俗束缚。
练习不吐唾沫的方法，如果有唾液产生就含在口中咽下，使人精气常留，面色光彩照人。又说：津液是我们身体的宝物，宝物聚集就像富翁一样富有，宝物散失就像贫苦客人一样贫穷。
人体中夹脊穴与规中穴相对，用鼻子呼吸，呼气是呼出自身的元气，从体内发出；吸气是吸入天地的正气，从体外进入。吸气时要从气海（肺的上方）贯穿到下丹田，再进入命门（丹田在脐下，命门在脐中），与祖气（穴位即下丹田，位于脐下一寸三分）相连，就像磁铁吸铁一样，同类相互亲近。这不仅是救护生命的宝物，还能添油接命（延长寿命）。所以修炼长生的人，必须固守元气，气固守则身体中的元气不随呼气而出，天地的正气恒随吸气而入，久而久之则胎息稳定，鄞鄂（指内丹修炼中的某种境界或部位）形成。行气时意念集中在玄膺穴（舌下有三窍，中间叫玄膺，左边叫金津，右边叫玉液）这一窍，用舌头折叠舔舐它，一会儿津液满口，轻轻漱洗几遍，慢慢用意念引导下行，经过重楼（咽喉），逐渐到达膻中（胸前）、中脘（心间）、神阙（规中），到达下气海（谷道前），然后从气海分成两路，到达左右大腿，从膝盖到足三里（穴位在膝下），下到脚背和大拇指，转到涌泉穴（在脚底心），由脚跟和脚弯沿大腿向上，到达尾闾（谷道后），汇合为一处，经过肾堂、夹脊、陶道、大椎、天柱穴，分送两肩两臂，到手背，由中指转到手掌，一起回旋，经过手腕，由腋下到胸旁，经过腮后，从脑部灌顶，再下到明堂（脑前眉上），上升到上颚，用舌头迎接津液，到达玄膺穴停止，这是一转。稍作停顿，又按照前面的动作进行，则壅滞疏通，贯穿诸经，通达诸窍，这就是玉液炼形。然而行气需要用眼睛，目光所到之处，心意也到那里；心意所到之处，气也到那里。使用津液的原因，是因为津液中有气，液气相生，这是金液的基础，是滋润身体的宝物，能穿关透节，无处不到。况且玄膺穴是津液之海，生化之源，灌溉全身，都基于此。用这种方法练习，没有差错。坐功结束后，应当在头面部散火，调理五脏之气。散火先搓热双手，按摩面部三十六次；接着按摩胡须周围一圈，随即按摩头顶百会穴三十六次；接着按摩脑后二十四次；接着用手掩住双耳，敲击二十四次；接着按摩上元六合穴三九二十七次，这个穴位在两眼梢外侧凹陷处，这个穴位又名攒竹穴，用两个食指按压；另外用两个大拇指按压耳珠旁边的听会穴，共三九二十七次；接着用两手手背按摩双眼二十四次；又用两手中指掐按靠近鼻眼角的地方，转动二十四次；接着掐按眼梢转动二十四次，又侧着手掌按摩眼眶二十四次，又搓热两手第二指和中指，夹着耳朵按摩耳前二十四次，耳后二十五次，共四十九次；又搓热两手中指，按摩鼻子两旁三十次；接着用手托天三次；即用右手按摩左手，从肩膀及手臂到手指三十六次；左手也这样做，每个手指弯曲关节使其发出声响；后来搓热双手，按摩肾堂八十一一次，按摩全身三十六次，按摩腿膝至脚趾三十六次；又用右手按摩左脚心涌泉穴八十一一次；左手按摩右脚心八十一一次，然后用意念归至丹田，在脐下一寸三分处守持，静坐片刻后起身。坐功使用《抱中集》的神诀法，将左足抵住大中极，右足盘起，两手掐子纹（手相纹路），左手按脐，右手按脐下，静坐凝神，先叩齿三十六通以集中精神，漱口生津满口，用意念送入丹田，运河车正气于丹田中，溯行尾闾，穿透双关，上行肾堂，冲开夹脊，上行陶道，经过天柱，到达玉枕，停在泥丸宫，一会儿下行至鹊桥，入喉至胸，经过玄关到达脐部，穿过后两肾中间的玄牝穴而止。如此三十六通，或者八十一通，越好。功毕再次叩齿三十六通，咽下三口津液，使神不散。随后坐在床上，两足并拢，用目视顶，舌抵上颚，握固（一种手印），收缩肛门，摇动身体为之，两足像气球状，气极就休息。如果有足痛，每天行走七八次，平时只转动三十六次即可，这是导引秘法。功毕，以左足下地，默祝曰：“干元亨利贞”；右足也祝曰：“日月保长生”。各祝三次。
葛真人说：灵龟俊鹄，千年不进食的，善于调息的原因。舌头下面有三个穴位，左边叫金津，右边叫玉液，中间叫玄膺，都涌生甘泉，用来灌溉气海。气海就是命门，这是生死的彼岸。神、气、精，是身体的三宝。保养它们的关键有三点：开始通过导引活动百骸，流通血脉以安顿身体；中间通过勤修各种德行，抱持控制魂魄以保全万神；最终通过淘炼本元，飞行日月以恢复真精。真精一旦获得，就可以成仙了。治身的关键，在于存想，闭目内视，使神识与气结合，气与神识结合，于是气成为神的胚胎，神成为气的主宰，神气相合而自然，这就是真正的想。日月充足，就可以出入肉身了。肺，是主气的器官，称为华盖，向下连通命关，向上贯通神庐，气如果不通，就会鼻塞。于是保存白元，安静调理六气（嘘、呵、吹、呼、嘻），可以改变壅滞的情况。白元，是肺的真气。治身没有比行气更重要的了，气活则血荣，血荣则精实，精实则神灵，四海之内就丰盈了。四海，是指气血精髓，关键在于戒除五伤。咸味多伤心，苦味多伤肺，酸味多伤脾，辛味多伤肝，甜味多伤肾。不仅如此，久视伤血，久卧伤气，久立伤骨，久坐伤肉，久行伤筋，知道这些就能调理血气，上穷七返之道，下究九还之法，炼真元，服金液，于是血变成乳，气变成云，骨变成金，髓凝结如霜。肝，是藏魂的器官。忍耐愤怒可以抑制阴气，抑制喜悦可以滋养阳气。一阳生于子时，至于巳时，六阳极盛；常人的真气，遇到极盛则飞散，达生之士观察其极盛，则内生一阴；自午时至亥时，六阴极盛，内生一阳。阴阳相互推荡，生生不息，所以得到神全精复，与天地长久。这是什么道呢？是用七日一复的候法，来摄魂还魄、炼丹结胎。肾堂，就是玄关。心肾合为一脉，其色白如线，其连接如环，中间宽一寸二分，包罗一身之精粹，这是九天真一灵和的妙气，是至精活命的深根。经常能存固它，则两部的海水，应刻定候，潮水自然产生，到达生门。生门，是幽关的门户，水的运行，等到冬至则王气极盛，如果能充实肾脏则凝结为白金，得到离火，就成为还丹了。脾，是元气的根本，能消化谷物分派气，其脉向下贯通命门（脐下一寸三分），这是下丹田。命门，是性命之门，不仅仅是右肾。经常温养脾火，使土气充盈，则身体强壮根本稳固。胆，是六腑的精粹，主管诸气在外，对应瞳孔和鼻梁，炼化三元之气久了，则五脏的灵光夜间也能照亮。鼻子的呼吸是出清入玄的，存想发火，运载河车，不离乎呼吸而已。于是炼化津液，进入玄宫，肾的铅汞飞出于上道，乃上下关键而不泄，圣胎就形成了。舌头的吐缩，漱口咽液，应当像江河注入五脏，源源不断才好。善于治生的人，先治心，将要躁动就安抚它，将要邪念就制止它，将要追求就舍弃并抑制它，将要浑浊就澄清它。行止于此，造次于此，久了则外物冥然，神识鉴察于中，不求静而愈静，于是动静俱忘，天真自适了。俗话说：你想不死，肠中无渣滓；你想长生，肠中应当清净。所以适宜食用太和的精气。想要充实腹部，先要虚心。心主静，气主动。通乎道的人，翱翔在海宇之外而心常安宁，休息在毫厘之间而气常运行。静然后能契合至虚，虚极则晶莹，天地之大，不能逃出方寸之心。
《精景按摩经》说：卧起平气正坐，先交叉左右手度过来掩住颈后，因仰面视上而举起颈部，使颈部与左右手争力，做三四次为止，使人精和血通，风气不入。然后再屈动身体，伸手向四方，反张侧掣，宣摇百关，各做三次。然后咽液二十次，以引导内液。经常练习则身体不垢，邪气不干犯。
《太素丹经》说：一面之上，经常用左右手摩擦擦拭，使其发热，高低随形体，都要做到极致周匝，使皱纹斑点不生，光泽如少女，所谓山泽通气。耳目，是寻真的梯级，总灵的门户。用手按压眉后的穴位三九次，这是上元六合之府。用手心及手指摩擦眼睛颧骨上方，用手旋转双耳，行三十次，其摩擦次数没有定时。之后，用手逆乘额上三九次，从眉中而复上，行入发际，咽液无数，经常练习，眼睛清明了。眼睛之下、颧骨之上是决明之津。用手旋转耳朵，是采明膜之道。人之衰老，很少不是始于耳目的。用手抚摸额头，而内存赤子，则日月双明，上元欢喜了。于是三九之数，这是手朝三元，固脑坚发的方法。头的四面，用左右手抚摸，顺发就结令多，则头部血流散，风湿不凝。用手按压眼睛二九次，这是检目神；耳朵多次按压则聪彻，名叫管治城廓，名书皇籍，鼻子多次按其左右则气平，名叫灌溉中岳，名书帝籍。眼睛想闭上而内视，以看见五脏则肠胃明彻。
杜广平传授玄白之道给介先生，曾经每天早晚坐卧，任意存想于泥丸宫，其中有黑气；其次存想于心，其中有白气；脐的中部有黄气。刚开始存想时，气出如豆，继而渐大冲天，于是三气如云，缠绕咽喉绕身，而覆盖身上，变而为火，在三咽之内，复合景以炼一身，一身之内，五脏照彻。这样早晨练习，到中午停止，于是服气一百二十次，所谓知白守黑可以不死。
炼精有法，全在肾家下手。内肾一窍名玄关，外肾一窍名牝户。真精未泄，干体未破，则外肾阳气至子时而兴，人身之气与天地之气两相吻合。精泄体破，而吾身阳生之候渐晚，有丑时而生的，次则寅时而生，又次则卯时而生，有终不生的，始与天地不相应了。炼之的方法，须半夜子时披衣起坐，两手搓极热，以一只手将外肾兜住，以一只手掩脐而凝神于内肾，久久习之而精旺矣。一切导引以闭息为主，一切修养以断欲为主。息不闭则气不聚，虽导引何益；欲不断则精不住，虽修养无功。导引治疗未患之疾，通不和之气，动之则百关气畅，闭之则三官血凝。《法藏碎金》说：修协用二法：止观也，导引也。止念令静，观理令明，念静理明，无生可成。导气令和，引体令柔，气和体柔，长生可求。又说：百体导引贵乎动，久久必和柔，这是道家之妙用；一心检摄贵乎静，久久则明彻，这是禅家之妙用。
踊身令起，平身正坐，两手叉项后，仰视举首，左右招摇，使项与手争。次以手扳脚稍闭气，取太冲之气（太冲穴在大指本节后二寸骨罅间陷者），左挽如引弓状，右挽亦如之。以手按目近鼻之两眦，闭气为之，气通即止。引毕以手按目四白三九遍，捏令见光明。捏目四白毕，即用两手侧立摩掌，如大开目熨睛数遍，以两手按眉后小穴中二九次，一年可夜作细书。眉后小穴为上元六合之府，主化生眼晕，和莹精光。长珠彻瞳，保炼月精，是真人坐起之道。紫微夫人说：仰和天真，俯按山源。天真是两眉之角，山源是鼻下人中。两眉之角是彻视之津梁，鼻下人中是引灵之上房。
葛屺瞻说：我禀赋最弱，壮年时，每次房劳则三日不出户，七日不易衣。临文毕，时常吐血眩晕，药力无效。自从传授闭息导引之术，苦坐百日，始得开关，觉神气渐旺。行之三年，无房劳诸病，进饮食、长精血、悦颜色，得力于此不少矣。阅三十年余，又得传静忘坐功，既不行气，又不咽津，即导引皆无所用，惟是闲时便静坐，扫却一切，独证本来。吾身有天地，静中光景逼现，后并此光景亦复不存，并精气神付诸乌有，直到有生以前，无处着脚去所。殆颜氏坐忘真乐欤？自以道妙尽于此矣。今更得无生子五进四戒秘旨，斯真证宗第一义也。
郭丹葵说：我喜好道数十年，精气神会合处所，实觉有得，只导引之法行之殊烦难，不免作止，惟每晨取幼女津唾服之，以多为贵，久久百节灵通，饮食加进，即今大耋而玄发青髭，登山如平地也，岂不验哉！祝茹穹说：此传未尝不妙，未尝不验，虑食生也，进以熟则无量。其法当使女人头晚用擦牙药漱净，至半夜后或清晨，女人亦叩齿，漱舌下泉满口，接取过口，再漱服之。斯还元之秘诀，不老之奇方也。
竺阳子冯茂远说：曾经观察象于乾坤复卦，知《契》言刚柔有表里，为消息阴阳至义。盖《易》象自复至坤，皆表柔而里刚，阴凝合而生阳于内也。广成子曰：为汝遂于大明之上矣，至彼至阳之原，原至阴也。自复至乾，皆表刚而里柔，阳变动而生阴于内也。广成子曰：为汝入于杳冥之门矣，至彼至阴之原，原至阳也。是故乾之静专即坤之静翕，匪翕，也，于何有专？乾之动直，即坤之动辟，匪辟也，于何有直？夫是以乾道变化，各正性命，保合太和，必以坤为道庐也，日月之有明，亦若是矣。其明者金也，至阳之精，日之魂也；其黑者水也，至阴之精，月之魄也。由三日复明，立表微刚，至望为纯乾，柔皆在里。《契》言子藏母胞，谓水为金子。水固未尝灭也。由十六生魄。表吐微柔，至晦为纯坤，刚皆在里。《契》言母隐子胎，谓金为水母，金亦未尝亡也。徐子云：利用安身隐形而藏。又云：推情合性，转而相与，此藏彼转，互为室宅。玄家拟诸呼吸以相含育，亦知夫呼以吸为根，吸者呼之窟乎？亦犹夫天地之息踵于地，日月之息踵于月乎？或测之以七衡四游、二陆九道，要皆迹耳，安所见呼吸哉？惟夫地气升降而见乎卉凋蛰启，月光吞吐而见乎兔阙桂舒，则若有呼吸存焉。然仰求之光气之交，曾莫之往来，而炼士必欲循呼揣吸，高者搏空，卑者逐末，相牵入九里昏雾，以及皓首，殆哉！《至真歌》云：但看婴儿处胎时，岂解将心潜算计。试尝燕居，合天地为元包，连旦暮如胎处，无营无虑，满六虚是一团元和，于中微有一息绵绵，冲虚自在，正尔虚极静翕，寂如坤土，久之静极发机，形于庚辛之金，金中含有元精，即玄家所欲采于肾府之真铅也。由火不下蒸，金不生水，然此火非他，亦坤元本来具足，念息神存，隐明内照，则元气自聚，元精自产，瞥尔潜潭吐萌，如《契》言：日施德而月生光。又言：阳燧以取火，非日不...
Swallow the saliva under the tongue, a method known as "Fetal Feeding" (Tai Shi). Those who have attained the Dao can grow six flight feathers on their arms and plumage on their abdomen, flying to the blue sky without stairs, transcending the endless secular world.
Practice the method of not spitting; if saliva is produced, hold it in the mouth and swallow it, allowing the person's essence and qi to remain constant, giving luster to the face and eyes. It is also said: Saliva and fluids are the treasures of our body. When treasures accumulate, one is like a wealthy man; when they scatter, one is like a poor guest.
In the human body, the Jiaji points (Clasp Bamboo) correspond with the Guizhong point (Center of Regulation). Use nasal breathing: exhalation releases one's own primordial qi from within; inhalation draws in the righteous qi of heaven and earth from without. During inhalation, guide the qi from the Qihai point (Sea of Qi, above the lungs) through the lower Dantian (Elixir Field below the navel) into the Mingmen point (Gate of Life, at the navel), connecting with the Zuqi (Ancestral Qi, i.e., the lower Dantian, 1.3 cun below the navel), like a magnet attracting iron, where similar things attract each other. This not only protects the treasure of life but also extends vitality. Therefore, those cultivating longevity must consolidate their qi; when qi is consolidated, the body's primordial qi does not escape with exhalation, and the righteous qi of heaven and earth constantly enters with inhalation. Over time, fetal breathing stabilizes, and the Yin'e (a term referring to a specific state or location in internal alchemy) forms. When circulating qi, focus intention on the Xuanying point (three orifices under the tongue: middle is Xuanying, left is Jinjin/Golden Spring, right is Yuye/Jade Fluid). Fold the tongue to lick this orifice; after a moment, saliva fills the mouth. Rinse gently several times, then slowly guide it down by intention through the Chonglou (Throat), gradually reaching the Shanzhong point (Chest center), Zhongwan point (Middle Stomach, between heart and navel), Shenque point (Spirit Pivot, umbilicus), to the lower Qihai (anterior to the anus). From there, split into two paths to the left and right thighs, down to the Zusanli point (Three Miles, below the knee), onto the dorsum of the foot and big toe, turning to the Yongquan point (Gushing Spring, sole of the foot), up from the heel and popliteal fossa along the thigh to the Weilu point (Tailgate, posterior to the anus), merging into one place. Pass through the Shentang (Kidney Hall), Jiaji, Taidao point (Great Pathway), Dazhui point (Great Vertebra), Tianzhu point (Heavenly Pillar), distributing to both shoulders and arms, to the dorsum of the hands, turning from the middle finger to the palm, rotating back together, passing the wrist, from the axilla to the side of the chest, past the cheek, pouring over the head (Guanding), descending to the Mingtang point (Bright Hall, above eyebrows), ascending to the upper palate, meeting with saliva using the tongue, stopping at Xuanying. This constitutes one cycle. Pause slightly, then repeat the previous movements, unblocking stagnation, penetrating all meridians, and opening all orifices. This is "Jade Fluid Refining the Form." However, circulating qi requires the use of the eyes: where the gaze goes, the mind goes; where the mind goes, the qi goes. The reason for using fluid is that fluid contains qi; fluid and qi generate each other, forming the basis of Golden Fluid, a treasure that moistens the body, penetrating passes and joints, reaching everywhere. Moreover, Xuanying is the sea of saliva and the source of transformation, irrigating the whole body based on this. Practicing this method involves no errors. After sitting, dissipate fire on the head and face, regulating the qi of the five zang organs. To dissipate fire, first rub hands until hot, massage the face thirty-six times; then massage around the beard area, followed by the top of the head (Baihui) thirty-six times; then massage the back of the head twenty-four times; then cover ears with hands and strike twenty-four times; then massage the Shangyuan Liuhe point (Upper Origin Six Harmonies, located in the depression lateral to the outer canthus, also known as Cuanzhu) twenty-seven times (3x9) using index fingers; press the Tinghui point (Hearing Meeting, beside the earlobe) with thumbs, twenty-seven times; then massage both eyes with the backs of hands twenty-four times; pinch near the inner canthus of the eyes with middle fingers and rotate twenty-four times; pinch the outer canthus and rotate twenty-four times; massage eye orbits sideways twenty-four times; rub index and middle fingers until hot, clamp ears and massage front of ears twenty-four times and back twenty-five times, totaling forty-nine times; rub middle fingers until hot, massage sides of nose thirty times; then perform "Hands Holding Up the Sky" three times; massage left hand with right hand from shoulder to fingertips thirty-six times; do the same for the left hand, bending joints of each finger to make sound; then rub hands until hot, massage Shentang eighty-one times, massage entire body thirty-six times, massage legs and knees to toes thirty-six times; massage left Yongquan with right hand eighty-one times, right Yongquan with left hand eighty-one times. Then return intention to the Dantian, guarding the spot 1.3 cun below the navel, sit quietly for a while before rising. For sitting practice, use the Divine Mantra Method from *Baozhong Ji*: press left foot against Dazhongji, coil right foot, form Zi Wen (hand seal), left hand on navel, right hand below navel. Sit quietly, concentrate spirit, knock teeth thirty-six times to gather spirit, rinse mouth full of saliva, send down to Dantian by intention, circulate Zhengqi (Righteous Qi) via Heche (River Cart) into Dantian, trace Weilu, penetrate Shuangguan (Double Passages), ascend Shentang, rush through Jiaji, ascend Taidao, pass Tianzhu, reach Yuzhen point (Jade Pillow), stop at Niwan Palace (Mud Pillar). After a moment, descend to Queqiao (Magpie Bridge, tongue root), enter throat to chest, pass Xuan Guan to navel, penetrate Xuanpin (Mysterious Female) between the two kidneys and stop. Do this thirty-six or eighty-one times, more is better. Upon completion, knock teeth thirty-six times again, swallow three mouthfuls of saliva to prevent spirit scattering. Then sit on bed, feet together, look upward, tongue touching upper palate, form Gu (Solid Grip) hand seal, contract anus, shake body, feet like balloons, rest when qi is extreme. If foot pain occurs, walk seven or eight times daily, otherwise rotate thirty-six times. This is a secret method of Daoyin. Finish by placing left foot on ground, silently pray: "Qian Yuan Heng Li Zhen"; do same for right foot: "Sun and Moon Protect Longevity". Pray three times each.
Zhenren Ge says: Spirit turtles and elegant swans live a thousand years without eating because they excel in breath regulation. There are three acupoints under the tongue: Left is Jinjin, Right is Yuye, Middle is Xuanying. All gush sweet spring water to irrigate Qihai. Qihai is Mingmen, the shore of life and death. Spirit, Qi, and Essence are the three treasures of the body. The key to preserving them has three aspects: Initially, use Daoyin to move hundred bones, unblock blood vessels to settle the body; Mid-way, diligently cultivate virtues, embrace and control Hun and Po to preserve all spirits; Finally, refine original Yuan, fly with sun and moon to restore true Jing. Obtaining True Jing allows one to become an immortal. The key to self-cultivation lies in Cunxiang (Visualization): close eyes, look inward, let Shen (Spirit) and Qi merge, Qi and Shen merge, so Qi becomes the embryo of Shen, Shen becomes the master of Qi. Their union is natural, this is True Visualization. When Sun and Moon are sufficient, one can exit the shell (body). The Lung governs Qi, called Huagai (Imperial Canopy), connecting downward to Ming Guan and upward to Shen Lu. If Qi is blocked, nasal congestion occurs. Preserve Baiyuan (White Origin, true Qi of Lung), calmly regulate Six Qi (Xu, He, Chui, Hu, Xi) to resolve stagnation. Treating the body prioritizes Circulating Qi; active Qi makes Blood prosperous, prosperous Blood makes Jing solid, solid Jing makes Spirit divine, filling the Four Seas (Blood, Qi, Jing, Marrow). Key is avoiding Five Injuries: Excess Salt hurts Heart, Bitter hurts Lung, Sour hurts Spleen, Pungent hurts Liver, Sweet hurts Kidney. Also: Long viewing hurts Blood, long lying hurts Qi, long standing hurts Bone, long sitting hurts Flesh, long walking hurts Sinews. Knowing this regulates Blood and Qi, exploring Seven Returns and Nine Transformations, refining True Yuan, consuming Golden Fluid, transforming Blood to Milk, Qi to Cloud, Bone to Gold, Marrow to Frost. The Liver stores Hun. Enduring anger controls Yin; restraining joy nourishes Yang. One Yang arises at Zi hour, peaks at Si hour (Six Yangs extreme); ordinary people's Qi scatters at extremity, but masters of life generate Yin internally. From Wu to Hai hours, Six Yins extreme, generate Yang internally. Yin and Yang push each other, generating endlessly, achieving complete Spirit and restored Jing, lasting with Heaven and Earth. This uses the "Seven Days Return" phase to capture Hun, return Po, refine Dan, and form Taiji. Shentang is Xuan Guan. Heart and Kidney form one pulse, white as thread, linked like a ring, wide 1.2 cun, containing essence, this is the profound Qi of Nine Heavens, deep root of life. Preserving it causes Sea Water in both parts to rise at fixed times to Sheng Men (Life Gate), the door of You Guan, movement of Water. At Winter Solstice, Wang Qi is extreme; solidifying Kidneys turns to White Gold, receiving Li Fire becomes Huan Dan. The Spleen is the root of Yuan Qi, digesting grain and distributing Qi, its pulse connects to Mingmen (Lower Dantian). Mingmen is the Gate of Life and Nature, not just the right Kidney. Warm Spleen Fire to fill Earth Qi, strengthening the body. Gallbladder is the essence of Fu Organs, governing external Qi, corresponding to pupils and nasal bridge. Long refinement of Three Yuans makes Five Zang lights shine at night. Nose breathes clear out and mysterious in. Visualization ignites fire, transporting Heche, relying on respiration. Refine saliva into Xuan Gong, Kidney Lead and Mercury fly up, closing upper and lower keys, forming Sacred Embryo. Tongue movements and swallowing should be like rivers flowing to five viscera, continuous. Good cultivators treat the Mind first: calm agitation, stop evil, abandon desire, clarify turbidity. Acting thus, external objects fade, internal spirit clarifies, seeking stillness leads to deeper stillness, forgetting motion and stillness, returning to natural innocence. As the saying goes: Want immortality? Keep intestines clean. Want longevity? Keep intestines pure. Eat Taihe Qi and Essence. To fill the belly, first empty the heart. Heart is static, Qi is dynamic. Those attuned to Dao soar beyond seas with a calm heart, moving Qi in moments of rest. Stillness matches Void; emptiness reaches brilliance, encompassing heaven and earth in the square inch of the heart.
*Jingjing Massage Classic* states: Sit upright after waking, cross hands behind neck, look up lifting neck, resisting hands, 3-4 times, harmonizing essence and blood, excluding wind. Bend body, stretch limbs, arch and pull, shaking hundred joints, 3 times each. Swallow fluid 20 times to guide internal fluids. Regular practice keeps body clean, excluding pathogenic factors.
*Taishu Dan Jing* states: Rub face with hands until hot, following contours thoroughly, preventing wrinkles, maintaining youthful luster, akin to Mountain and Marsh communicating. Eyes and ears are ladders to truth, portals of spirit. Press acupoints behind eyebrows 27 times (Shangyuan Liuhe). Rub cheeks and eyes with palms/fingers, rotate ears 30 times (timing flexible). Rub forehead 27 times backwards from brows into hairline, swallow fluid infinitely. Practice regularly for clear eyes. Below eyes and above cheeks is Jueming fluid. Rotating ears gathers bright membrane energy. Aging often starts with eyes/ears. Rubbing forehead while visualizing the Inner Infant brings clarity and joy to Shangyuan. This "Hand Greeting Three Origins" strengthens brain and hair. Rub head surface, smoothing hair disperses wind-damp. Press eyes 18 times (Inspect Eye Spirit); press ears frequently for hearing (Manage City Walls, Register in Imperial Records); press nose sides for balanced Qi (Irrigate Central Peak, Register in Emperor's Records). Close eyes to visualize internal organs, clarifying gut/intestines.
Du Guangping taught Xuanbai Dao to Mr. Jie, practicing daily visualization: Black Qi in Niwan, White Qi in Heart, Yellow Qi in Navel. Initially small like beans, growing large piercing sky, three Qi like clouds wrapping body/throat, turning to fire, swallowed three times, refining body, illuminating Five Zang. Practice morning to noon, consume Qi 120 times. "Knowing White, Keeping Black" ensures immortality.
Refining Jing focuses on Kidneys. Internal Kidney Orifice is Xuan Guan; External is Pin Hu. If Jing is not leaked and body intact, External Kidney Yang rises at Zi hour, matching Heaven/Earth Qi. Leakage delays Yang rise (Chou, Yin, Mao hours, or never), losing correspondence with Heaven/Earth. Method: Wake at midnight (Zi), rub hands hot, cup External Kidney with one hand, cover navel with other, focus on Internal Kidney. Practice long to strengthen Jing. All Daoyin emphasizes Breath Retention (Bi Xi); all cultivation emphasizes Desire Abstinence. No retention = no Qi gathering; no abstinence = no Jing staying. Daoyin treats latent illness, unblocks discordant Qi; movement opens hundred joints, retention coagulates three officials' blood. *Fazang Suijin* states: Two methods: Zhi Guan (Stillness/Observation) and Daoyin. Zhi calms thoughts, Guan clarifies principles; calm thoughts/clear principles lead to Non-being. Daoyin harmonizes Qi, softens body; harmonious Qi/soft body seeks longevity. Movement brings flexibility (Daoist); Stillness brings clarity (Zen).
Jump up, sit upright, hands behind neck, look up, sway head resisting hands. Pull foot slightly holding breath, drawing Tai Chong Qi (Tai Chong point, 2 cun distal to metatarsophalangeal joint depression). Draw left/right like bowstring. Press eyes near nose, hold breath until通畅. Press four whites of eyes 27 times, pinch to see light. Rub palms, warm eyes. Press small points behind eyebrows 18 times (Shangyuan Liuhe), enabling night reading. These points generate eye moisture, brighten vision. Purple Micro Madam says: Look up to harmonize Tian Zhen (inner corners of eyebrows), look down to press Shan Yuan (Philtrum). Inner brows are bridges of vision; philtrum is house of guiding spirit.
Ge Qizhan says: I had weak constitution. In youth, sexual exhaustion kept me indoors for 3 days, clothes unchanged for 7. Writing caused vomiting/dizziness, medicine failed. Learned Breath Retention/Daoyin, sat bitterly 100 days, opened gates, spirit/qi strengthened. After 3 years, no sexual ailments, improved diet/blood/color. After 30 years, learned Silent Forgetfulness Sitting: no Qi circulation, no swallowing, just silent sitting, clearing all, proving original nature. Heaven/Earth appear in stillness, then even images vanish, spirit/qi/essence become void, reaching pre-birth state. Is this Yan Hui's joy of Sitting Forgetfulness? Dao's wonder ends here. Now received Wushengzi's Five Advances/Four Prohibitions, the supreme truth.
Guo Dankui says: Cultivated Dao decades, felt gains in Jing/Qi/Shen integration. Daoyin too difficult, often stopped. Instead, took saliva from young girls every morning, abundant. Long-term, joints became agile, appetite increased. Now old with black hair/beard, climbing mountains easily. Proof! Zhu Ruqiong says: This transmission is good/proven, but fears raw consumption. Cooked is boundless. Method: Woman rinses teeth night before. Midnight/morning, woman knocks teeth, rinses mouth with sublingual saliva, transfers to mouth, rinses again, swallows. Secret of Returning to Origin, miracle formula for anti-aging.
Zhuyangzi Feng Maoyuan says: Observed Hexagram Fu (Return) in Qian/Kun. *Qi* says Hard/Soft have exterior/interior, explaining Yin/Yang waxing/waning. Yi images from Fu to Kun show Soft exterior/Hard interior, Yin condensing to generate Yang inside. Guangchengzi: "You proceed to Great Brightness... to Source of Extreme Yang, which is Extreme Yin." From Fu to Qian, Hard exterior/Soft interior, Yang moving to generate Yin inside. Guangchengzi: "You enter Dark Gates... to Source of Extreme Yin, which is Extreme Yang." Thus Qian's Stillness/Specialization equals Kun's Stillness/Closure; Kun's Opening equals Qian's Straightness. Qian changes, each rectifies nature/life, preserving Taihe, relying on Kun as dwelling. Sun/Moon brightness follows this. Brightness is Metal (Extreme Yang essence, Sun Soul); Darkness is Water (Extreme Yin essence, Moon Body). Day 3 returns brightness (Weak Yang outside), Full Moon Pure Qian (Yin inside). *Qi*: Child hides in Mother Womb (Water is Son of Metal). Water never extinguishes. Day 16 generates Body (Weak Yin outside), New Moon Pure Kun (Yang inside). *Qi*: Mother hides in Child Fetus (Metal is Mother of Water). Metal never perishes. Xu Zi: Use safety, hide body. Push emotion/merge nature, turn mutually, hiding/turning,互为 housing. Alchemists compare to breath mutual nurturing. Exhale rooted in Inhale; Inhale is cave of Exhale. Like Earth breath rooting in ground, Sun/Moon breath rooting in bodies. Measuring by Seven Balances/Four Roams etc. are traces, how to see breath? Only Earth Qi rising/falling shows plant hibernation/spring awakening; Moon light swallowing/expansion shows rabbit palace/cassia unfolding. Thus breath exists. But seeking light/energy intersection, no coming/going. Alchemists forcing breath analysis grasp air/chase details, dragged into fog until white-haired. Dangerous! *Zhi Zhen Ge* says: Look at infant in womb, how does it calculate? Try leisure, combine Heaven/Earth as primal package, day/night as womb, no planning/worry, Six Voids filled with Harmony Qi, slight continuous breath, rushing void freely, extremely still/closed, silent like Kun earth. Long stillness triggers mechanism, forming Geng/Xin Metal. Metal contains Original Jing, the True Lead alchemists seek from Kidney Mansion. Without Fire steaming below, Metal doesn't generate Water. But this Fire is not other, it is Kun Yuan originally sufficient. Thought ceases, Spirit remains, hidden brightness shines inward, Yuan Qi gathers, Yuan Jing produces. Suddenly dark pool sprouts, like *Qi* says: Sun gives virtue, Moon generates light. Also: Solar mirror takes fire, not Sun...