合掌拱立心不摇，左右舒伸肝肺调。双手插云理三焦，仰面朝天固肾腰。曲肱折臂和脾胃，河
车运动坎离交。屈伸俯仰功行满，皮肤筋骨髓坚牢。鹊桥尾闾呼吸应，关锁孔窍与毫毛。鼓动喉舌唇
牙齿，能使天河倒涌潮。导引逆流周复始，汲精补髓饮醇醪。搬弄耳目口鼻心，清升浊降长复消。
龙行虎奔百脉运，旋转日月神致飘。运化精气神三昧，穴道关窍拥风涛。顺逆枢纽交相构，无根水火润
而烧。气生精又精生气，心自明兮神自昭。凝神屏气婴活泼，出定入定性陶陶。督任玉环频影照，
药物火候元命苞。强筋壮骨犹小效，灵丹一粒种心苗。
黄庭上应泥丸宫，鹊桥尾闾窍玲珑。牙叩齿关舌抵 ，唇包口合喉漏空。龙行虎奔眼耳送，通关
灌顶意相从。脏腑筋络随势走，关节孔窍气使通。吸浊呼清回环转，上升下降顷刻逢。九转丹成身入定，
精足神完气盈充。若有若无归圆觉，虚灵活泼满苍穹。夹脊双关容易上。重楼气海皆崆峒。绛宫腰肾
随能透、天柱玉枕讵难冲。神庭出入须仔细，脐下丹田是化工。水火发生任督处，坎离交关头顶
中。意至气至针谁度，达摩心传造化功。
七字真经，妙谛传心。一曰恭敬，恭敬则诚。二曰清
静，清静则存。三曰洁净，洁净则明。四曰切近，切近则真。五曰精进，精进则深。六曰穷尽，
穷尽则纯。七曰究竟，究竟则神。毋为异惊，毋使奇争。可名非名，官止神行。明明浑浑，玄妙之门。
双手合十拱立，心神安定不动摇；向左右舒展身体，以调和肝肺。双手上插如云，以调理三焦；仰面朝天，以巩固肾腰。弯曲手臂折叠肘部，以和调脾胃；运行“河车”（指内气沿督脉上升、任脉下降的循环过程），使心肾相交（坎离交）。屈伸俯仰的动作练习圆满后，皮肤、筋腱、骨髓变得坚固牢靠。鹊桥（舌与上腭相接处）与尾闾（尾骨端）配合呼吸应验，关锁孔窍及毫毛（指毛孔或细微的气机通道）。鼓动喉头舌头嘴唇牙齿，能使天河（指口中津液）倒涌如潮。引导内气逆流而上周而复始，汲取精华补充骨髓，如同饮用美酒。搬弄耳目口鼻心（指意守这些部位），清气上升浊气下降，长久反复地消除。龙行虎奔形容气血运行强劲，旋转日月象征神志飘逸灵动。运化精、气、神三种生命要素，穴道关窍中涌动如风涛。顺行与逆行的枢纽相互构建，无根之火与水滋润并燃烧。气产生精，精又产生气，心神自然明亮，神识自然昭著。凝聚精神屏住气息，婴儿般的元神活泼生动，出定入定之间性情陶然自得。督脉、任脉如玉环般频繁映照，药物（指精气）与火候（指意念控制的程度）蕴含于元命之中。强筋壮骨只是小的功效，灵丹一粒（指内在成就）种在心苗之中。
黄庭（中指胸部膻中穴区域）上对应泥丸宫（指脑部上丹田）；鹊桥与尾闾窍穴玲珑剔透。牙齿叩击齿关，舌头抵住上腭，嘴唇包裹口腔闭合，喉头漏空。龙行虎奔时眼神与耳朵跟随，通关灌顶之意相随。脏腑筋络随势而动，关节孔窍由气使其通畅。吸浊呼清，回环运转，上升下降顷刻相逢。九转金丹炼成，身体进入定境，精足神完气盈充盈。若有若无归于圆觉境界，虚灵活泼充满苍穹。夹脊双关容易上行，重楼（气管）、气海皆如崆峒山般深远。绛宫（心）、腰肾随心意通透，天柱、玉枕岂难冲开。神庭出入须仔细，脐下丹田是化工之地。水火发生在于任督二脉交汇处，坎离交关在头顶正中。意念到达气便到达，谁能度量？这是达摩心传的造化之功。
七字真经，妙谛传心。第一是恭敬，恭敬则真诚。第二是清净，清净则存留。第三是洁净，洁净则明澈。第四是切近，切近则真实。第五是精进，精进则深入。第六是穷尽，穷尽则纯粹。第七是究竟，究竟则通神。不要为奇异所惊扰，不要让奇特所争竞。可以命名非命名，官止神行。明明浑浑，玄妙之门。
Palms joined and standing upright, the mind remains steady without wavering; stretching left and right regulates the Liver and Lungs. Hands reaching up to the clouds regulate the Sanjiao (Triple Burner); facing the sky consolidates the Kidneys and lower back. Bending arms and folding elbows harmonize the Spleen and Stomach; moving the Heche (River Cart) facilitates the intersection of Kan and Li (Heart-Kidney interaction). Flexion, extension, flexion forward, and extension backward complete the practice, making the skin, sinews, and marrow firm and solid. The Qiaqiao (tongue) and Weilu (tailbone area) respond to breathing; locking apertures and pores. Stirring the throat, tongue, lips, and teeth causes the Tianhe (celestial river/fluids) to surge upward. Guiding the Qi in reverse flow, cycle after cycle, drawing essence to supplement marrow, like drinking fine wine. Manipulating ears, eyes, mouth, nose, and heart allows clear Qi to ascend and turbid Qi to descend, gradually dissipating. Dragon moves, tiger runs, hundred vessels circulate; rotating sun and moon, the spirit drifts freely. Transforming Jing, Qi, and Shen (the Three Treasures), acupoints and orifices are filled with wind and waves. Forward and reverse pivots interlock; rootless water and fire moisten and burn. Qi generates Jing, and Jing generates Qi; the mind becomes naturally bright, and the spirit naturally illuminates. Concentrating the spirit and holding the breath, the infant-like Yuan Shen (original spirit) is lively; entering and exiting meditation, the nature is cultivated in joy. The Du and Ren meridians and the jade ring frequently reflect; the medicinal substances and fire timing are contained within the Yuan Ming Bao (packet of vital life). Strengthening sinews and bones is but a minor effect; a single pill of spiritual elixir is planted in the heart's seedling.
The Huangting (Yellow Court) corresponds to the Niwan Palace (head center); the Qiaqiao and Weilu orifices are exquisite. Teeth click against the dental gate, tongue touches the palate, lips enclose the mouth, and the throat remains empty. Dragon moves, tiger runs, guided by eyes and ears; opening passages and pouring into the crown, intention follows. Zang-Fu organs and sinews/collaterals move with the posture; joints and orifices are opened by Qi. Inhaling turbidity, exhaling clarity, turning in a circle; ascending and descending meet in an instant. Nine turns of the elixir complete, the body enters Samadhi; essence is sufficient, spirit is complete, Qi is abundant. Existing and non-existing, returning to Perfect Awareness; void and spirit are lively, filling the vast sky. The double pass at Jiaji is easy to ascend; Chonglou (throat/trachea) and Qihai are profound. Jianggong (heart chest), waist, and kidneys penetrate as ability allows; Tianzhu and Yuzhen passes are not difficult to breach. Entering and exiting Shenting requires care; Dantian below the navel is the work of creation. Water and Fire arise where Ren and Du intersect; Kan and Li intersect at the top of the head. Where intention arrives, Qi arrives; who needs a needle to measure? This is the creation work transmitted from Bodhidharma's heart.
The Seven-Character True Scripture transmits subtle truths to the heart. First is Respectfulness; respectfulness leads to sincerity. Second is Purity and Stillness; purity and stillness lead to preservation. Third is Cleanliness; cleanliness leads to brightness. Fourth is Closeness; closeness leads to truth. Fifth is Diligence; diligence leads to depth. Sixth is Exhaustiveness; exhaustiveness leads to purity. Seventh is Ultimate Reality; ultimate reality leads to divine connection. Do not be startled by anomalies, do not engage in strange disputes. Names can be named or unnamed; officials stop, spirit moves. Bright yet murky, this is the mysterious gate.