某近年颇留意养生，读书延问方士多矣。其法百数，择其简而易行者。间或行之，辍有
其验，今此闲放，益究其妙，乃知神仙长生。非虚语尔，其效初不甚觉。但累积百余日，功
用不可量。比之服药，其效百倍。久欲献之左右，其妙处，非言国文本所能形容，然亦可道
其大略。若信而行之，必有大益，其诀具下。
每日以子时后（三更三四点至五更以来皆可）披衣坐（只床上拥被坐亦得），面东或南，
盘足坐，扣齿三十六通，握固（以两拇指掏第二指手纹，或以四指都握拇指，两手拄腰腹间）
闭息，（闭息敢是道家要妙，先须闭目静虑，扫灭妄想，使心源湛然，诸念不起，自觉出入，
息调匀微细，即闭口并鼻不令气出也）内视五脏，肺白、肝青、脾黄、心赤、肾黑，（当便
求五脏图烟罗子之类常挂壁上，便中心熟议五脏六腑之形状）次想心为炎火。光明洞彻，入
下丹田中，（丹田在脐下）待腹满气极。则徐出气，（不得令耳闻声）候出息匀调。即以舌搅
唇齿内外，漱炼津液。（若有鼻涕亦须 炼不嫌其咸漱炼良久自然甘美此是真气）未得咽下。
复作前法，闭息内观，纳心丹田，调息漱津。皆依前法，如此者三。津液满口，即低头咽下。
以气送下丹田中，须用意精。猛令津与气谷谷然有声，径入丹田。又依前法为之，凡九闭息，
三咽津而止。然后以左手熟摩两脚心，（此涌泉穴上彻顶门气诀之妙）及脐下腰脊间，皆令
热彻。（徐徐摩之微汗出不妨不可喘）次以两手，摩熨眼面耳项，皆令极热。仍按捏鼻梁左
右，五七下，梳头百余梳，散发卧，热寝至明。上其法至《简易》，惟在常久不废，即有深
功，且试行二十日，精神自已不同。觉脐下实热，腰脚轻快，面目有光，久久不已。去仙不
远，当常习闭息，使渐能持，久以脉候之五至为一息。某近来闭得渐久，每一闭，百二十至
而开，盖已闭得二十余息也。又不可强闭多时，使气错乱奔突而出，反为害也。慎之慎之，
又须常节晚食。令腹中宽虚，气得回转，昼日无事，亦时时闭目内观。漱炼津液咽之。摩熨
耳目，以助真气。但清静专一，即易见功矣。神仙至术，有不可学人三∶一躁急，二阴险，
三贪欲。公雅量清德，无此三疾，窃谓可学。故献其区区，若笃信力行。他日相见，复陈其
妙者。方书口诀，多奇词隐语，卒不见下手门路。今《直指精要》，可谓至言不烦，长生之
根本也。幸深加宝秘，勿使浅妄者窥见，以泄至道，为祝。
我近年颇注重养生之道，阅读书籍并向方士请教者甚多。其方法多达数百种，我从中挑选了简便易行的。偶尔实践一下，停止后也能看到疗效。如今我有闲暇，进一步探究其中的奥妙，才知道神仙长生并非虚言。其效果起初并不明显，但累积坚持百余日，功效便不可估量。比起服药，其效果百倍于药。我长久以来就想向您进献这些方法，其中精妙之处，非言语文字所能完全形容，但也大致可以陈述其概要。如果您相信并加以实行，必定大有裨益。具体口诀如下：
每天在子时之后（三更三四点至五更天亮前皆可），披衣端坐（只需在床上裹着被子坐也可以），面向东方或南方，盘腿而坐，叩齿三十六次，握固（将两个拇指掐入无名指根部纹路处，或者用四指握住拇指，双手拄在腰腹部之间），闭气（闭气大概是道家最精妙的功夫，必须先闭目静心，扫除杂念妄想，使心源清澈宁静，各种念头不起，自觉呼吸调匀微细，就闭上口鼻不让气息排出），内视五脏，肺呈白色、肝呈青色、脾呈黄色、心呈红色、肾呈黑色（应当寻找像《烟罗子》那样的五脏图挂在墙上，以便心中熟悉五脏六腑的形状）。接着想象心脏化为烈火，光明透彻，进入下丹田中（丹田位于脐下），等到腹部充满气息感到极限时，再缓缓呼气（不要发出声音），等呼出的气息调匀后，就用舌头搅动唇齿内外，漱炼津液（如果有鼻涕也必须炼化，不嫌其咸味，漱炼久了自然变得甘美，这就是真气）。不要急于咽下。再次按照前面的方法，闭气内观，将心神纳入丹田，调息漱津。都依照前面的方法，如此重复三次。当津液满口时，就低头将其咽下。用气息将其送入丹田中，必须用心专一猛烈，让津液与气息“谷谷”有声地径入丹田。又依照前面的方法再做一遍，总共九次闭气，三次咽津为止。然后用左手仔细摩擦两脚心（这是涌泉穴，上通头顶的气诀妙法），以及脐下腰脊间，都要摩擦至热透（慢慢摩擦，微微出汗无妨，但不能气喘吁吁）。接着用两手摩擦熨烫眼、面、耳、项部，都要使其极热。然后按捏鼻梁左右，五到七次，梳头一百多次，散发躺卧，带着热气入睡直到天明。上述方法已很简易，关键在于长久坚持不废弃，就有深厚功效。暂且试行二十天，精神自然会有不同。感觉到脐下实热，腰脚轻快，面目有光泽，久久坚持下去，距离成仙就不远了。应当经常练习闭气，使逐渐能够持守，长久以后通过脉象来验证，一次呼吸脉搏跳动五次为一息。我近来闭气时间渐长，每一次闭气，脉搏跳动一百二十次才睁开，大概已经能闭气二十多息了。但又不能强行长时间闭气，导致气机错乱奔突而出，反而有害。务必谨慎。另外还必须节制晚餐，使腹中空虚宽舒，气机得以回转。白天无事时，也时常闭目内观，漱炼津液咽下，摩擦熨烫耳目，以助真气。只要清静专一，就容易见效。神仙至高之术，有三种人不可学：一是急躁，二是阴险，三是贪欲。您胸怀宽广，品德清正，没有这三种毛病，我认为您可以学习。所以冒昧献上我的浅见，如果您笃信并努力实行，他日相见，再陈述其中的奥妙。医书口诀，多有奇特隐晦之语，让人难以找到入手门路。如今这本《直指精要》，可以说是至理名言而不繁琐，是长生的根本。希望您深深珍重保密，不要让浅薄狂妄之人窥见，从而泄露大道，这是我的祝愿。
In recent years, I have paid considerable attention to Yangsheng (nourishing life), having read extensively and consulted many Fangshi (alchemists/Daoist practitioners). There are hundreds of methods; I have selected those that are simple and easy to practice. Occasionally practicing them yields results even after cessation. Now, with leisure, I have further explored their subtleties and realized that the longevity of immortals is not empty talk. The initial effects are not very perceptible, but after accumulating over a hundred days, the efficacy becomes immeasurable. Compared to taking medicine, its effect is a hundredfold. I have long wished to present this to you. Its profound aspects cannot be fully described by words or text, but I can outline the general principles. If you believe in it and practice it, you will surely derive great benefit. The specific instructions are as follows:
Every day after Zi hour (any time from the third watch, third/fourth period until the fifth watch/dawn), put on your clothes and sit upright (sitting wrapped in blankets on the bed is also acceptable), facing East or South. Sit cross-legged, strike the teeth thirty-six times, perform Wo Gu (Gripping Firmness - holding the thumb inside the ring finger's base crease, or wrapping four fingers around the thumb, resting hands on the waist/abdomen), hold the breath (Breath-holding is likely the most subtle essence of Daoism. First, close eyes and calm the mind, eliminating delusions so the heart source remains clear and tranquil, with no arising thoughts. When breathing naturally becomes uniform, fine, and subtle, close mouth and nose to prevent air escape). Internally visualize the Zang organs: Lungs appear white, Liver green, Spleen yellow, Heart red, Kidney black (It is advisable to keep a diagram of the Five Zang organs, such as from *Yanluozi*, hanging on the wall, to familiarize oneself with the shapes of the Zang-Fu organs). Next, imagine the Heart transforming into blazing fire, bright and penetrating, entering the Lower Dantian (located below the navel). Wait until the abdomen feels full and breath reaches its limit, then slowly exhale (without making sound audible to the ear). Once exhalation is uniform, use the tongue to stir inside and outside the lips and teeth, rinsing and refining Jingye (saliva/body fluids) (Even nasal mucus should be refined; do not dislike the salty taste. After prolonged rinsing, it naturally becomes sweet; this is True Qi). Do not swallow immediately. Repeat the previous method: hold breath, internal observation, guide the mind to the Dantian, regulate breath, and rinse/refine saliva. Follow the previous method three times. When the mouth is full of saliva, lower the head and swallow. Use Qi to send it down to the Lower Dantian, requiring focused and intense intention, causing the saliva and Qi to make a "gu gu" sound as they enter the Dantian directly. Perform this again according to the previous method. In total, nine breath holds and three swallows constitute one cycle. Then, rub both soles thoroughly with the left hand (this is Yongquan KI-1, where Qi connects to the crown; a subtle aspect of breath techniques), as well as the area below the navel and the lumbar spine, rubbing until heat penetrates (Rub slowly; slight sweating is permissible, but avoid panting). Next, rub and warm the eyes, face, ears, and neck with both hands until extremely hot. Press and knead the sides of the nasal bridge five to seven times. Comb the hair more than a hundred times. Lie down with loose hair, sleeping while retaining warmth until morning. The above methods are already simple; the key lies in long-term persistence without abandonment, which yields profound merit. Try practicing for twenty days first; your spirit will naturally differ. You will feel solid heat below the navel, lightness in the waist and legs, and radiance in the face and eyes. Persisting for a long time brings one close to immortality. One should frequently practice breath-holding, gradually increasing endurance. Long-term verification can be done via pulse diagnosis: five beats per respiration cycle. Recently, my breath-holding duration has increased; each hold lasts for 120 pulse beats before release, approximately 20+ breath cycles. However, one must not force long breath-holds, lest Qi become chaotic and burst out, causing harm. Be cautious. Additionally, one must regulate evening meals to keep the abdomen empty and spacious, allowing Qi to circulate freely. During idle daytime hours, frequently close eyes for internal observation, rinse/refine saliva, swallow, and rub/warm the ears and eyes to assist True Qi. As long as one remains pure, quiet, and focused, results will appear easily. There are three types of people who cannot learn the supreme arts of immortals: 1. The impatient/restless, 2. The sinister/deceitful, 3. The greedy/lustful. You possess broad-mindedness and pure virtue, lacking these three flaws, so I believe you can learn. Thus, I humbly offer this. If you firmly believe and practice diligently, we shall discuss its subtleties when we meet again. Medical texts and mantras often contain obscure and hidden language, making it hard to find an entry point. This *Zhizhi Jingyao* (Direct Guide to Essentials) can be called true words without verbosity, the root of longevity. I hope you treasure and keep it secret, preventing shallow and arrogant individuals from窥seeing it and leaking the Great Dao. This is my wish.