To nourish life by quiet sitting, sit (or lie) on your bed, completely relax body and mind, let your whole body melt without using even a tiny bit of effort, so that you feel as if there was no body. Breathe naturally and exert not even a trace of effort in the mind-and-heart—when a thought arises, this is already using effort. Place your mind calmly on the soles of your feet and from there guide fire down and water up, so that qi and blood in the entire body flow vibrantly.
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