Wudang Hundred Days Foundation Establishment Exercise

Daoist Internal Alchemy Practice

Purpose
To cultivate Xing (nature) and Ming (vitality), balance Yin-Yang, regulate Qi-blood, open the Micro/Macrocosmic Orbits, forge the Inner Elixir (Neidan), dispel disease, and attain longevity.

Four Stages of Wudang Internal Alchemy

1. Refine Essence into Qi (Lian Jing Hua Qi)
2. Refine Qi into Spirit (Lian Qi Hua Shen)
3. Refine Spirit to Return to Emptiness (Lian Shen Huan Xu)
4. Refine Emptiness to Merge with the Dao (Lian Xu He Dao)

This text covers Stage 1: Small Heavenly Orbit (Microcosmic Orbit).

Practice Sequence

*(~50-60 minutes/session)*

Section 1: Entering Stillness & Regulating Breath

1. Posture:Face South. Sit cross-legged:Men: Left leg outer, right leg inner.Women: Right leg outer, left leg inner.Spine erect, neck straight. Hands rest on knees.Eyes lightly closed, tongue touching palate.
2. Focus:Men: Concentrate on Lower Dantian (3 cun below navel, 3 cun inward).Women: Focus on Middle Dantian (Shanzhong point, midway between nipples, 3 cun inward).
3. Breath: Natural, fine, silent.
4. Duration: 20 minutes.

Section 2: Focusing on the Mysterious Pass (Xuanguan)

1. Hand Seal: Form Zi-Wu Jue (午午訣):Left thumb presses middle fingertip ("Wu").Right thumb inserts into left palm’s "tiger mouth," pressing left ring finger’s root ("Zi").Encase hands with remaining fingers.Rest sealed hands below navel.
2. Focus: Direct attention to Xuanguan (between eyebrows, "Spirit Platform" – 灵台).
3. Breath: Natural. Maintain stillness.
4. Duration: 30 minutes.

Section 3: Expelling Yin & Turbid Qi

1. Posture: Extend legs. Palms face up on knees.
2. Focus:Open eyes, gaze at toes. Release tongue from palate.Visualize disease, turbidity, and Yin-Qi flowing from Yongquan (KID-1, soles of feet).
3. Command: "Expel all impurities through Yongquan."
4. Duration: 10 minutes.

Section 4: Immortal’s Face Wash (Closing)

1. Action:Rub palms until hot.Stroke face downward 9–36 times.Comb scalp with fingers:Thumbs press Fengchi (GB-20) → glide to Baihui (GV-20).Repeat 9–36 times.
2. Duration: ~5 minutes.

Core Principles

Practice Secrets

Men’s Formula"Sit upright like a mountain, unmoved. Relaxed, still, empty, stable, spirit-awake – forge the Great Elixir. Tongue rests lightly; eyes gaze soft. Hold the River Chart at the navel; body dissolves into ease. Listen to the soundless lute; breathe without echo. Lift not the head (stirs lust); bow not the head (breeds Yin). Mind rides the breath; intent illumines the Spirit Palace. Should thoughts scatter, return to the Spirit Platform. Sit diligently – awakening unfolds naturally."

Women’s Formula"Relaxed, still, empty, stable, spirit-awake – cultivate the Female Immortal’s art. [All principles as above, adapting for feminine alchemy.]"

Key Features & Requirements

Features

1. Authentic & Simple: Ancient Wudang method – profound yet accessible.
2. Purification: Expels Yin/turbid Qi; balances channels; restores primordial state.
3. Holistic Healing: Addresses root causes (heart disease, hypertension, diabetes, etc.).
4. Natural & Safe: No deviations when practiced as instructed.

Critical Requirements

1. Commitment: Daily practice without interruption.
2. Yin-Yang Balance: Pair with dynamic exercises (e.g., martial arts).
3. Direction & Timing:Face North/South only (avoid East/West).1–2 sessions/day (40–60 mins/session; max 2 hrs).
4. Environment: Silent, undisturbed space.
5. Contraindications:Pause during illness (resume after recovery).Do not practice when emotionally disturbed.Avoid 1 hr before/after meals.Never practice in thunderstorms/fog:Fog = "toxic Qi" – drink 1–2 sips of baijiu (白酒) to neutralize.
6. Normal Reactions:Physical: Heat/cold, tingling, pain, lightness, etc. (14 sensations).Cleansing: Sweating, tears, laughter, skin peeling (expelling turbidity)."Observe without alarm; phenomena self-resolve."