Source from 張三豐丹道—-《張三豐內丹36訣—-精簡版》

[Note from Yuan Wu Shi: “The 36 Secrets of Zhang Sanfeng’s Inner Alchemy” is derived from “The Essence of Taoism” by Xiao Tianshi from Taiwan. It was originally called “The Steps of Meditation Practice” and is also known as “The Essential Way of Huangting”. It is said to have been passed down by the taoist holy man Zhang Sanfeng and is one of the most important methods of alchemy in modern times. A relatively concise and clear practical alchemy technical process without being pretentious. This article is a condensed version. 】【元吾氏前註：《張三豐內丹36訣》源自台灣蕭天石《道藏精華》，原名《靜坐修行次第》，亦名《黃庭要道》，據說是張三豐真人所傳，是近代丹道中比較簡潔明了而不故弄玄虛的實用丹道技術流程。此文為精簡版。 】

The first step: practice the method of mending body leakage – get the result of curing diseases and prolonging life

第一步：行補身漏法－得卻病延年之果

1. Sincerity is stored in the lower Dantian.
一、誠意存於下丹田。

2. Try to restrain or keep in check the distracting thoughts.
二、極力遏止雜念。

3. Use your inner eyes to look inside your lower Dantian.
三、用目內視下丹田。

(Note from Jade Liao:

1. This means that while your intention focus on your lower Dantian, try to imagine that you can see inside of your body.
2. For women who has uterine fibroids, it is better to have your intention focus on middle Dantian or upper Dantian, and to avoid lower Dantian )

4. Don’t make your intention too strong.
四、不可過於著意。

5. Don’t stop when no results are seen
五、不見效驗不止。

6. Don’t emphasize on your breathing, just let it happen naturally.
六、不可強調呼吸，須一任其自然。

7. Don’t make your intention too strong, but also don’t do it unintentionally.
七、不可著意，亦不可無意。

8. No thinking no thoughts.
八、無念無思。

9. Return to sincerity and eliminate miscellaneous things in your mind.
九、回誠去雜。

10. Check your sincerity again.
十、再檢點誠意。

The second step: practice the body-changing method – to reach the result of immortality
第二步：行換身法－以成長生不死之果
十一、緊閉陽關，不使陽氣外洩。
十二、緊閉谷道，不使陽氣外洩。
十三、意導陽氣，使通過尾閩（第一關）。
十四、返誠於下丹田，以生化其氣。
十五、再意導陽氣，經尾齲。
十六、意導陽氣，使通過夾脊關（第二關）。
十七、仍返誠於下丹田，以待氣通。
十八、再意導之。
十九、意引陽氣，使通過玉枕關（第三關）。
二十、仍返誠於下丹田，以待其機。
二十一、引陽氣，抵於黃庭。
二十二、一意綿綿，永存不散。
二十三、片刻不可馳放誠意。

The third step: practice the out of body method to achieve the result of rebirth
第三步：行出神法－以成脫胎之果
二十四、誠意寂照中下二田，以補胎氣之不足。
二十五、已至出神期之現象。
二十六、移神上田，設想由泥丸宮，上升空際。
二十七、如不能出時，仍返照中下田，以待其機。
二十八、陽神一出，隨即收回。以收養育之功。
二十九、再行調神出殼。
三十、日日訓練，存神上田。
三十一、抱道潛默，謹慎涵養。
三十二、陽神出遊，逐步由近而遠。

Step 4: Practice the method of returning emptiness to achieve the result of combining emptiness with reality.
第四步：行還虛之法－以成虛無合真之果
三十三、仍當靜坐，無偏無倚。
三十四、漸而專持一片清虛，與太空冥合。
三十五、漸而真與虛無冥合。
三十六、直至無可虛無，方至其極。