双手上托，如举大石，两脚前踏，如履实地，以意内顾，神气自生。筋骨康健，饮食消
叶子元二十二势，取禽兽行之状。陶隐君二十八道，引水火曲升之理，知神气之走五脏，自
然传送于四肢，根本充固，营卫强盛，其功盛大，不止轻身，能令皮肤结实，足耐寒暑。
颜色憔悴，良由心思过度，劳碌不谨。每清晨静坐，神气充溢，自内而外，两手搓面五
，须漱津涂面，搓拂数次。行之至半月，则皮肤光润，容貌悦泽，大过寻常。太虚真人晚年
修道，耻于衰弱，得此法而返老还童。若咽气通心，搓热涂面，亦多有益。
气滞则痛，血凝则肿。治须闭息，以左右手摩滞处四十九次，复左右多以津涂之，不过
次，气自消散。赵乙真人未仙之时，曾患此病，行之而愈。此法不止散气消肿，无病行之，
上下闭息，左右四肢五七次，经络通畅，气血流行，肌肤光润，名曰干沐浴，尤延生之道也
定息抱脐，子午无间，动彻浮沉，湛然进退，旬日之间，下进五谷之精，真气自生，百
功，上尽九重之蠹，暗涤垢腻，饥渴不患，寒暑不侵，驻颜还少。董自然真人道∶西华天尊
守真，或居天上，或居人间，一炷紫檀，手披云雾坐禅关。
五味之于五脏，各有损益，若一味过食，须安一脏，还亏一脏。要在相匀谨节，仅图爽
反见伤脾，食淡自然有补耳。玄珠先生得此法而成化。古云断盐不是道，孰为补肾？茹增福
田，却非养神之道，淡食中自有真气，可以保命安神。
双手向上托举，如同举起巨石；双脚向前踏出，如同踩在坚实的地面上。意念向内观照，神气自然生发。筋骨得以康健，饮食易于消化。
叶子元所传的二十二势动作，模仿禽兽行走的姿态。陶隐君（陶弘景）所传的二十八道功法，顺应水火曲折上升的原理，使神气运行于五脏，自然传导至四肢。根本充实坚固，营卫之气强盛，功效盛大，不仅能使身体轻盈，还能令皮肤结实，足以抵御寒暑侵袭。
面色憔悴，大多是因为心思过度劳累、行为不谨慎所致。每天清晨静坐，使神气充盈溢满，从内而外，用两手搓热面部，漱口后以津液涂抹面部，反复搓擦数次。坚持练习半个月以上，皮肤就会光洁润泽，容貌比平常更加悦目。太虚真人在晚年修道时，因羞于身体衰弱，得到此法后便返老还童。如果吞咽气息以通心脉，搓热双手后涂抹面部，也多有裨益。
气机阻滞则疼痛，血液凝滞则肿胀。治疗时需要闭住呼吸，用左右手按摩患处四十九次，再用较多的津液涂抹患处，不过几次，气机自然消散。赵乙真人在未成仙之前，曾患此病，练习此法后痊愈。此法不仅能散气消肿，无病之人练习，上下闭气，活动左右四肢五到七次，可使经络通畅，气血流行，肌肤光润，这种方法名为“干沐浴”，更是延年益寿的途径。
定息抱脐，子午时分不间断，动静之间浮沉自如，湛然进退。旬日之间，下纳五谷之精微，真气自然产生，百脉通畅；上尽九重之窍穴，暗中涤除污垢油腻，不再担忧饥渴，寒暑不能侵扰，驻留容颜，恢复年轻。董自然真人说道：西华天尊守真，无论居于天上还是人间，点燃一炷紫檀香，手披云雾，端坐禅关之中。
五味对于五脏，各有损益，如果一味食物吃得过多，必然导致一脏安适而另一脏亏损。关键在于均衡节制，只追求口感爽快，反而会见损伤脾胃。饮食清淡自然有补益作用。玄珠先生依靠此法而成仙得道。古语说断绝盐分不是正道，谁又能借此补肾？增加口腹之欲并非养神之道，饮食清淡中自有真气，可以保命安神。
Both hands lift upward, as if lifting a heavy stone; both feet step forward, as if treading on solid ground. With the mind turning inward to observe, Shen Qi (Spirit and Vital Energy) naturally arises. The sinews and bones become healthy, and food is easily digested.
Ye Zi Yuan’s twenty-two postures imitate the movements of birds and beasts. Tao Yin Jun (Tao Hongjing)’s twenty-eight methods follow the principle of water and fire rising in curves, guiding Shen Qi through the five Zang organs, naturally transmitting it to the four limbs. The root becomes solid and fortified, Ying Wei (Nutritive and Defensive Qi) becomes strong. The efficacy is profound, not only lightening the body but also making the skin firm and capable of withstanding cold and heat.
A haggard complexion often results from excessive mental exertion and careless conduct. Each morning, sit quietly until Shen Qi is abundant and overflowing, radiating from within to without. Rub the face with both hands, rinse the mouth, apply saliva to the face, and rub several times. Practicing this for half a month or more will make the skin smooth and lustrous, and the appearance more radiant than usual. Tai Xu Zhen Ren, in his later years of cultivating the Dao, felt ashamed of his frailty; upon obtaining this method, he returned to youth. If one swallows breath to connect with the heart and rubs the hands warm before applying them to the face, there is also much benefit.
Qi stagnation causes pain; blood coagulation causes swelling. Treatment requires holding the breath and massaging the stagnant area forty-nine times with both hands, then applying ample saliva to the area. After just a few times, the Qi will naturally dissipate. Zhao Yi Zhen Ren suffered from this ailment before attaining immortality and was cured by practicing this method. This method not only disperses Qi and reduces swelling; when practiced by those without illness, holding the breath above and below while moving the four limbs five to seven times, it unblocks the meridians, promotes the flow of Qi and Blood, and makes the skin lustrous. It is called “Dry Bathing” and is especially a way to prolong life.
Regulate the breath and embrace the navel, uninterrupted during Zi and Wu hours. Moving through floating and sinking, advancing and retreating with clarity. Within ten days, the essence of the five grains descends, and True Qi naturally generates, benefiting the hundred vessels; ascending to the nine apertures, it secretly washes away dirt and grease, eliminating worries of hunger and thirst, shielding against cold and heat, preserving youth and restoring vitality. Dong Zi Ran Zhen Ren said: Xi Hua Tian Zun Shou Zhen, whether dwelling in heaven or on earth, lights a stick of rosewood sandalwood, wears clouds and mist like a robe, and sits in meditation at the gate of Zen.
The Five Flavors have their respective benefits and harms to the five Zang organs. If one flavor is consumed excessively, one organ may be satisfied while another is depleted. The key lies in balance and moderation. Seeking only culinary pleasure can damage the Spleen and Stomach. Eating blandly naturally provides nourishment. Xuan Zhu Xian Sheng achieved transformation through this method. Ancient sayings state that cutting off salt is not the Way; who uses it to tonify the Kidney? Increasing dietary indulgence is not the path to nurturing the Spirit. Bland food contains its own True Qi, which can preserve life and calm the Spirit.