The Sixteen-Character Formula for Longevity

Inhale and lift, breath returns to the navel; lift and swallow, water meets water. The sixteen characters on the right are called "Sixteen Ingots of Gold" by immortals, which is even the ultimate secret of simplicity and ease. Even if one is in an official position, one can still handle state affairs; even if one is in the valley, one can still manage household affairs; and even if one is a scholar or merchant, one can still focus on one's main occupation. Only at two or six o 'clock in the morning, when there is a little free time and one can walk, stand, sit or lie down, and as soon as the mind goes around, one can do it. First, rinse your mouth with saliva three or five times. Stir the upper and lower palates with your tongue and still press it against the upper palate. Saliva will fill your mouth and be swallowed together, making a gurgling sound. Take a clear breath through your nose, and with a sense of the mind and stillness, send it directly to the Yuanhai of the dantian, one cun and three fen below the navel, and hold it for a moment. This is called taking a breath. When using the lower part, gently as if holding a bowel movement, lift it with the power of the mind to return to the navel, and then lift it all the way up to the back of the jade pillow Pass, penetrating into the top of the clay pill. When it rises, it does not cause the qi to escape. This is called one exhalation. With each inhalation and exhalation, it is called a breath. It does not rise but rises again, making a gurgling sound. Swallow it, inhale the clear air through the nose, send it to the dantian, and hold it for a moment. Then it is gently lifted from the bottom as before, connecting with the navel and reaching upwards. As the saying goes, when the qi returns to the navel, one's life will be as long as the sky. The better if there is liquid in the mouth after swallowing, the more wonderful it is; even if there is no liquid, there should be a gurgling sound. Swallowing is like swallowing and lifting, either three or five times, or seven or nine, or twelve, or twenty-four times. Act when you should and stop when you should. As long as you do not forget to act and do not interrupt your important tasks, you can be considered to be making progress. If there is madness or illness, the effect is especially rapid. If one persists for a long time, it can cure the disease, prolong life, transform the body, prevent all diseases from occurring, and naturally, one will neither be hungry nor thirsty, and will be healthier and more healthy than usual. After one year of practice, it will permanently eliminate colds, accumulations, stagnation and disharmony, 痈疽 sores and toxins and other diseases. The eyes and ears will be sharp, the heart and mind will have a strong memory, all chronic diseases will be 瘳, and longevity is expected. When sexual intercourse is about to end but has not yet done so, one can also use this to exhale and inhale, to transport it back to the Yuan Sea, to guard the spring flood and prevent the dragon from flying, which is very beneficial. It is said that the creation of my hands and the universe of my heart are beyond description.