夫揉之为用，意在磨砺其筋骨也。磨砺者，即揉之谓也。其法有三段，每段百日。一曰，揉有节
候。如春月起功，功行之时，恐有春寒，难以裸体，只可解开襟，次行于二月中旬，取天道渐和，
方能现身下功，渐暖乃为通，便任意可行也。二曰，揉有定式。人之一身，右气左血，凡揉之法，宜从
身右推向于左，是取推气入于血分，令其通融。又取胃居于右，揉令胃宽，能多纳气。又取揉者，右
掌有力，用而不劳。三曰，揉宜轻浅。凡揉之法，虽曰人功，宜法天义，天地生物，渐次不骤，气至自
生，候至物成。揉若法之，但取推荡，徐徐来往，勿重勿深，久久自得，是为合式。设令太重，必伤皮肤，
恐生斑痱。深则伤于肌肉筋膜，恐生热肿，不可不慎。
太阳之精，太阴之华，二气交融，化生万物。古人善采咽者，久久皆仙。其法秘密，世人莫知，即
有知者，若无坚志，且无恒心，是为虚负，居诸而成之者少也。凡内联炼者，自初功始，至于成功，
以至终身，勿论闲忙，勿及外事。若
采咽之功，苟无间断，则仙道不难于成。其所以采咽者，盖取阴阳精华，益我神智，俾凝滞渐消，
清灵自长，万病不生，良有大益。其法∶日取于朔，谓与月初之交，其气方新，堪取日精。月取于望，谓
金水盈满，其气正旺，堪取月华。设朔望日，遇有阴雨，或值不暇，则取初二、初三，十六、十七，犹
可凝神补取。若过此六日，则日昃月亏，虚而不足取也。朔取日精，寅卯时高处默对，调匀鼻息，
细吸光华，合满一口，闭息凝神，细细咽下，以意送之，至于中宫，是为一咽。如此七咽，静守片时，
然后起行，任从酬应，毫无妨碍。望取月华，亦准前法，于戌亥时采吞七咽，此乃天地自然之利，惟有
恒心者，乃能享用之，亦惟有信心者，乃能取用之。此为法中之一部大功，切勿忽误也。
揉法的作用，在于通过磨砺来锻炼筋骨。所谓“磨砺”，指的就是揉的动作。其操作分为三个阶段，每阶段持续一百天。第一，揉法需顺应时节气候。例如春季开始练习时，若遇春寒料峭，不宜裸露身体，仅可解开衣襟；待至二月月中旬，天气逐渐温和，方可显露肌肤进行练习，气温渐暖通畅后，便可随意施行了。第二，揉法有固定的方向模式。人体右侧主气、左侧主血，因此凡用揉法，宜从身体右侧推向左侧，这是为了将气推入血分，使其流通融合。同时，因胃位于右侧，揉之可使胃部舒展，从而增强纳气能力。此外，通常人的右掌力量较大，使用右手操作既有效又不易疲劳。第三，揉法宜轻柔浅表。虽然揉法属于人为操作，但应效法自然天道：天地化生万物是循序渐进而非骤然的，气机到了自然生成，时机到了万物自成。揉法也应如此，只需轻轻推荡，缓慢往返，不可用力过重或过深，长期坚持自有效果。如果用力太重，必然损伤皮肤，恐怕生出斑疹痱子；过深则会伤及肌肉筋膜，恐怕引发热肿，不可不谨慎对待。
太阳的精华与太阴的华彩，阴阳二气交融，化生万物。古人善于采气吞咽者，久而久之皆成仙道。此法隐秘，世人多不知晓；即使有人知晓，若无坚定意志且无恒心，也是虚度光阴，能借此成就的人很少。凡是从事内炼修行的人，从初练开始直到成功，乃至终身，无论闲忙，都不应受外界事务干扰。若能坚持采气吞咽之功不间断，则成仙之道并不难实现。之所以要采气吞咽，是为了摄取阴阳精华，以增益神智，使体内凝滞之气逐渐消散，清灵之气自然增长，从而万病不生，大有益处。具体方法如下：在农历初一（朔日）采集日精，此时正值月初交替，阳气方新，适宜采集太阳精华；在农历十五（望日）采集月华，此时月亮圆满，阴气正旺，适宜采集月亮精华。若在朔望之日遇到阴雨天气，或因故无暇顾及，则可改在初二、初三或十六、十七日进行，仍可凝神补采。若超过这六天，则日月亏缺，气场虚弱不足，不宜采集。初一采集日精，应在寅时或卯时于高处默默面对太阳，调整呼吸均匀，细细吸入光华，吸满一口后闭气凝神，细细咽下，用意念将其送至中宫（脾胃区域），这是一次吞咽。如此连续七次吞咽，静守片刻，然后起身行动，应对日常事务毫无妨碍。十五采集月华，也依照前述方法，在戌时或亥时采吞七次。这是天地自然的恩赐，只有具备恒心的人才能享用，也只有具备信心的人才能取用。这是功法中的重要部分，切勿疏忽误事。
The function of the rubbing method lies in tempering and strengthening the sinews and bones. "Tempering" refers precisely to the action of rubbing. The practice is divided into three stages, each lasting one hundred days. First, rubbing must adhere to seasonal timing. For instance, when initiating practice in spring, if spring chills are present, nakedness should be avoided; one may only unbutton the robe. Practice should proceed by mid-February, when heavenly conditions gradually harmonize, allowing the body to be exposed for practice. Only when warmth becomes prevalent and flow is unobstructed can it be performed freely. Second, rubbing follows a fixed directional pattern. In the human body, the right side governs Qi (vital energy) and the left side governs Blood. Therefore, in all rubbing methods, it is appropriate to push from the right side of the body toward the left, aiming to drive Qi into the Blood aspect to ensure smooth circulation. Additionally, since the Stomach resides on the right, rubbing helps widen the stomach's capacity, enabling greater intake of Qi. Furthermore, as the right palm typically possesses greater strength, using it is effective yet less fatiguing. Third, rubbing should be light and superficial. Although rubbing is a manual technique, it should emulate the principles of Heaven and Earth: the creation of all things by nature is gradual, not abrupt; when Qi arrives, life generates spontaneously, and when the time is ripe, things mature naturally. Rubbing should follow this principle, merely pushing and sweeping gently, moving slowly back and forth, without excessive force or depth. With long-term persistence, results will naturally arise. If the force is too heavy, it will inevitably damage the skin, potentially causing rashes or prickly heat. If too deep, it will injure the muscles and fascia, potentially causing heat and swelling; thus, caution is essential.
The essence of Taiyang (Greater Yang) and the radiance of Taiyin (Greater Yin), through the blending of these two Qi energies, give birth to all things. Ancient masters who excelled in gathering and swallowing Qi eventually attained immortality. This method is secret, unknown to the world; even those who know it, if lacking firm resolve and perseverance, waste their efforts, and few achieve success through it. Those engaged in internal cultivation, from initial practice until success, and throughout their lives, regardless of busyness or leisure, must avoid external distractions. If the功 (practice) of gathering and swallowing Qi is uninterrupted, the Dao of immortality is not difficult to attain. The reason for gathering and swallowing Qi is to absorb the essence of Yin and Yang, benefiting the spirit and intellect, thereby gradually dissolving stagnation and allowing clarity and spiritual purity to grow, preventing myriad diseases, which brings great benefit. The method is as follows: On the day of the New Moon (Shuo), when the moon and sun align at the beginning of the month, the Qi is fresh and new, suitable for collecting Solar Essence. On the day of the Full Moon (Wang), when the metal and water elements are full and abundant, the Qi is vigorous, suitable for collecting Lunar Radiance. If rainy weather occurs on the Shuo or Wang days, or if one is occupied, one may collect on the second or third day after the New Moon, or the sixteenth or seventeenth day after the Full Moon, still allowing for focused supplementation. If more than these six days pass, the sun sets and the moon wanes, becoming deficient and unsuitable for collection. To collect Solar Essence on the Shuo day, face the sun silently from a high place during the Yin or Mao hours (3:00–7:00 AM). Regulate nasal breathing evenly, inhale the brilliance finely, fill one mouthful, hold the breath and concentrate the spirit, then swallow carefully, using intention to guide it to the Middle Palace (the Spleen/Stomach region). This constitutes one swallow. Perform this seven times, remain quiet for a moment, then rise and move, attending to social interactions without hindrance. To collect Lunar Radiance on the Wang day, follow the same method, gathering and swallowing seven times during the Xu or Hai hours (7:00 PM–11:00 PM). This is a natural benefit of Heaven and Earth, accessible only to those with perseverance and usable only by those with faith. This is a major component of the method; do not neglect or err in its practice.