Dongui Bogam_15_Movement and Diet

[搬運服食]
[Movement and Diet]

養性書曰, 凡人修養攝生之道, 各有其法. 大槪勿要損精耗氣傷神. 此三者, 道家謂之全精全氣全神是也. 
It is said in the Book of Nurturing the Spirit (養性書): "There are specific ways in Tao of training and preserving one's health. The point is not to harm the essence, qi, or the spirit. Preserving the essence, qi, and spirit are the three that Taoism emphasizes. 

每於雞鳴時, 便可起坐, 擁衾調息, 叩齒聚神, 良久, 神氣旣定, 方行火候搬運數十遍, 便覺渾身和暢, 血脉自然流通. 當此之時, 華池水生, 神氣滿谷, 便當大漱嚥下, 納入丹田, 以補元陽. 如搬運了, 就喫平昔補養的藥餌, 以兩手摩擦令熱, 乃行導引之法. 行畢, 方可櫛漱盥洗, 乃焚香黙誦洞章一遍, 逍遙步庭, 約行百步. 待日高三五丈, 方可食粥. 食畢, 以手捫腹, 行二三百步, 此養生大略, 不可不知.
Wake up with the first crow of the rooster, sit with the blanket wrapped around the body, control the breathing, click the teeth together, and eventually gather the spirit(thoughts) together. Do this for a while to stabilize the spirit and qi; after this, practice a method of controlling Fire and movement for scores of times. Soon the body would feel clear and the blood vessels would be felt to flow smoothly. When the saliva fills the mouth and the spirit-qi is full, roll it in the mouth and swallow, and lead it down to the cinnabar field to tonify the original yang. When the movement is over, drink the medicine for tonification, rub both hands to warm them, and do guiding-pulling exercises. After the guiding-pulling exercises, comb the hair, brush the teeth, wash the face, and burn incense. Silently recite a spell and stroll the garden for about 100 steps. When the sun has come up to about 3 to 5 gil, eat porridge, and then stroll the garden for about 200~300 steps while rubbing the abdomen. This is the summary of nurturing life, and it is most necessary to know this by heart." 

胎息論曰, 凡服食, 須半夜子後, 瞑目盤坐, 面東, 呵出腹內舊氣三兩口, 然後停息, 便於鼻內微納淸氣數口. 舌下有二穴, 下通腎竅, 用舌柱上㬽, 存息少時, 津液自出, 灌漱滿口, 徐徐嚥下, 自然灌注五藏, 此爲氣歸丹田矣. 如子後丑前, 不及, 寅前爲之亦可, 臥中爲之亦可.
The Fetus Breathing Doctrine (胎息論) said: "Diet must be done as the following. At Ja time (1:00 am~ 3:00 am), close your eyes and sit up straight facing east; blow the old qi in the abdomen for 2 to 3 times, hold the breath shortly, and slightly breathe in the clear qi with the nose. There are two acupuncture points under the tongue, both connected to the kidneys. Stick the tongue to the palate and hold the breath for a short period of time, and fluid and humor will be excreted spontaneously. Fill the mouth with this, rinse, and swallow slowly; it will flow into the five viscera spontaneously. This is qi returning to the cinnabar field. It is best to do this during Ja time (1:00 am 3:00 am) and Chuk time (3:00 am 5:00 am). However, when circumstances do not support this, then it is okay to perform this before during In time (5:00 am - 7:00 am). It can also be performed lying down." 

又曰, 人能常食玉泉, 令人長年, 面有光色. 玉泉者, 口中唾也. 雞鳴時, 早晨時, 日出時, 禺中時, 日中時, 晡時, 日沒時, 黃昏時, 夜半時, 一日凡九次漱口嚥之.
Also: "A person lives long and has a shiny face if one drinks Okcheon (玉泉). (Okcheon is the saliva inside the mouth). One must rinse the inside of the mouth and swallow 9 times a day: with the first crow of the rooster, early morning, sunrise, near midday, noon, afternoon, dawn, sunset, dusk, and midnight. 

臞仙曰, 漢蒯京, 年百二十歲, 氣力甚壯, 言朝朝服食玉泉, 叩齒二七, 名曰鍊精. 又杜景升, 王眞常, 漱玉泉嚥之, 謂之胎息.
Quxian (臞仙) said: "Kuaijing during the Han dynasty had strong qi and energy even at the age of 120. He is said to swallow his saliva every morning. Click together the upper and lower teeth 14 times. This is what they called the training of vital essence (鍊精). Also, Du Jingsheng and Wang Zhenchang rinsed the insides of their mouths with saliva and swallowed; this is called internal breathing (胎息).