Tinh Khí Cạn Kiệt? 7 Bước Đơn Giản Phục Hồi Sinh Lực

0:00 Not stress, not depression, not illness. Many of us are getting exhausted every day because of something we don't even know is damaging us . A strange, silent, yet violent state is taking place in the bodies of millions of people. Daytime drowsiness, nighttime nightmares, poor appetite, poor sleep, memory loss , restlessness without knowing the reason. They frantically searched for a way to save themselves. Some people rush to supplements, others embrace vitamins, others practice yoga and meditate. But the more they try, the more exhausted they become, the more they cling, the more their vitality fades. Because all those ways are like patching up a house with a rotten foundation. And that foundation, that core, is the cold spirit, something

0:46 that modern people have unintentionally lost. I once heard a fake Taoist on the mountain say, "People who are now losing their vitality are no different from trees that have easily lost their vitality. The most heartbreaking thing is that they still live as if they are healthy, as if they still have enough energy to do everything. Until one day their bodies collapse without warning. And then all medicine is meaningless. If you are now also feeling that your life is gradually lacking vitality, lacking enthusiasm, lacking even a steadfast mind, then perhaps what you need is not a new medicine but to go back and find what was once present in you but is now gradually losing its vitality. Listen carefully. Because if you watch this entire passage, you will understand what is quietly draining your vitality and how to restore it. Not by modern technology but

1:31 by the way the ancients used to prolong life, understanding the atmosphere, biological rhythms and the profound principles of Eastern Qigong. This is not simple content that people can understand after hearing it once . Some people have to watch it until three times, thinking about it for a hundred nights to fully understand it. But because of that, there are people who have changed their entire lives, just because they were sober enough to sit back and listen to things that seemed strange but were actually almost like breath. This is not an entertainment video, this is a reminder, maybe the last word before your life force is truly exhausted. If the previous part made you doubt your current state of vitality, this part will put everything into a clearer context. Where all of us, people who think we are modern and civilized, are actually living in the midst of an

2:18 extremely dangerous flow of life force. We are bewitched by countless stimuli that the ancients had never encountered. Bright screens all night long, provocative images that permeate visual habits, parties regardless of sleep, and a hurried, hurried lifestyle that is exhausted with every breath. Desires are constantly awakened, the mind has not yet calmed down before being dragged away by all kinds of fake attractions. In that vortex, the essence, which is the root of life, is gradually drained and eroded every day without anyone knowing. The ancients once said, essence is essence, energy is the body, the body is the tip, when it is weak, the body cannot be strong, the spirit cannot be bright. Losing essence is not just being tired in one night or losing concentration in one morning. Losing essence is exchanging your own life force every hour and

3:05 every minute. What is even more frightening is that most of us cannot see it because essence does not flow out like blood, does not show up like a wound but silently disappears in every moment of living away from the path of moderation. And if no one reminds you, no one tells you, you will never know. What you are about to hear next is not ordinary advice. This is not a baseless theory but the conclusion from thousands of years of Taoist Qigong, Eastern medicine, the philosophies that have saved people's lives just by restoring the original Qi. And most importantly, you do not need to take supplements, do not need to spend money on expensive therapies, Just understand and practice correctly according to the technique of Qi guidance, then the essence will be born by itself, the spirit will be stable by itself and the fate will gradually recover in the most natural way

3:51 . The sun and earth have been established since the beginning of time. This is the journey back to one 's own original vitality, where life does not need to be forced but shines from within. In ancient Qi theory , people often say to each other a very old and haunting sentence. Essence is not simply the body's fluid but the original vital energy, the original source of energy that each person is given when they are born. It resides in the kidneys, kept at the Mingmen, which is considered the furnace of the human body's vitality. From here, essence is born to nourish the bones, spirit is born to nourish the mind, and energy is born to operate the entire body. Every breath, every step, every hair on the head, every warm or cold look in the eyes are all governed by this original force. Once I met an old Taoist priest living alone on a

4:38 wild mountain top in western Sichuan. He was over a hundred years old, and did not care about electricity. talk, not caring about tonics, functional foods every morning, he only drank a cup of young tea, sat still under the early morning sunlight, his eyes half- closed but still bright like a smoldering fire . His skin was rosy, the blood circulating as if inside his body was younger than many people on the street. I asked him the secret to longevity, he did not answer right away, just put his hand on his lower abdomen in the area called the lower dantian and said a sentence very slowly, not losing a drop of essence. At first, that sentence sounded like a metaphor, but later, after wandering through many lands, reading many old books, I realized that it was a summary of an entire way of life, a secret to nurturing life that our Eastern ancestors had passed down. Because essence is not like

5:23 blood, blood flows out, the body can regenerate, but when essence is depleted and cannot be regenerated in time, not only will the body become weak but the mind will also become wild. People who lose essence too much often become mentally unstable, daydream, think about random things, are easily negative, weak and indecisive, their eyes see but seem not to see. clearly, the heart has no support, the body is cold from the core, and the most tragic thing is that the more the essence is lost, the weaker the will becomes, making it difficult for oneself to resist temptation. causing the essence to continue to escape. It is a downward spiral, like a person drowning in a flooded river, the more he struggles, the deeper he sinks. Therefore, the ancients kept essence like keeping a treasure, they did not keep it by locking it up but by following nature, observing the weather, biological cycles to moderate behavior, activities

6:11 and even thoughts. Not letting essence be lost is a form of silent cultivation. Because only when essence is pushed, people have enough energy to control their emotions, desires, and behaviors. When essence is depleted, the body drags along the mind, spirit, and spirit, losing strength, and losing control of oneself. And losing control of oneself means losing control of fate. So what damages essence the most? Why did the ancients always tell their descendants to avoid excessive loss of essence? The answer turns out to be not far away. It is right in this modern life. People live in a sea of elements that are silently draining their vital energy every day without knowing it. Irregular relationships, staying up late all the time, uncontrolled exposure to content that stimulates instincts, and endlessly plunging into desires.

6:56 Everything is like opening a faucet to let vital energy flow without any way to stop it. At first, it is just mild fatigue, insomnia, forgetfulness, boredom, then emptiness, loss of the ability to love, loss of inner connection, and finally collapse, not because of a specific illness but because the root of fate has rotted from the inside. When the vital energy is depleted, the spirit is separated, when the spirit is separated, the fate is broken, and that death does not come overnight, it comes little by little , like an old tree in the wild field, looking from afar still green but the root is rotten, just a gust of wind can break it. People often give it beautiful names: stress, depression, disorientation, and exhaustion of vitality. But according to ancient Qigong, it is just a manifestation of a stone body that has lost its essence. The body has no place to stay, As for fate, it is

7:43 gradually decaying day by day. In this human world, the greatest tragedy is not poverty, not illness, but losing the root of fate while still alive. And that root starts from essence, that is why the ancients preserved essence as if it were their lives. They feared most of all to waste that root on temporary frivolities. They lived moderately, in accordance with the weather, the air, and the seasons. As for us in the modern city, in the midst of sleepless nights, in the midst of artificial lights and the constant sound of phone notifications, in the midst of fleeting pleasures and bottomless desires, have we ever looked back and asked ourselves how much essence we still have in this body? And are we gradually trading away the right to control our destiny in exchange for a few minutes of satisfaction? There are questions that we only dare to face when we reach rock bottom

8:29 . But there are also people who know in advance to correct, know their mistakes to stop, know how to follow the flow of luck to retain the root of life. Even if they are poor, even if they are sick, they have never completely lost the chance to live again. A martial artist who was once a symbol of Chinese physical strength , in his youth he had a muscular body, fists like thunder, and a body like a hurricane. People mentioned him as if he were a whirlwind, a wave holding a sea of people, sweeping away all opponents in the ring. But strangely, just a few years after reaching the peak, he suddenly retired, no one knew the reason, the press guessed, fans regretted, and he quietly disappeared from the spotlight, as if he had never existed. It was not until a long time later, in a

9:14 private meeting with a famous old doctor in Jiangnan, that the secret was revealed. After taking his pulse, the old doctor did not ask or probe, just looked straight into the martial artist's eyes and said briefly, it was not that he was exhausted, but that the Yin Qi below his navel had died. At that moment, the once-famous martial artist burst into tears, not because he discovered an illness, but because someone finally saw the truth inside him. Over the years, it was not because his body was weak go, but that is the source of vitality, the source of vitality that was quietly eroded through months of living recklessly, without moderation, letting go of energy, dissipating essence. From then on, he quietly withdrew from life, returned to a deserted corner of the mountain, lived in seclusion, meditated, regulated his breathing, drank warm water, ate simply, and

9:59 slept early when the moon had just passed overhead. Three years later, not only did his health recover, but his spirit also returned. His eyes were bright and clear, his face full of vitality, but he did not return to the fighting ring. He smiled and said that winning others was temporary, keeping his life was winning his whole life. His story sounded far away but it turned out to be silently repeated in this society. Where many people were not necessarily sick but were always tired, not really happy, not so depressed but every day gradually lost their will, motivation and vitality without knowing it. The ancients did not have hospitals, did not need testing machines, but they knew how to read people's fate through their complexion, breathing, eyes, spirit. They do not treat the symptoms but keep the root, do not extinguish the raging fire but quietly plug every

10:46 leak in the fuel tank. That is the way of nourishing the spirit, preserving the essence, and preserving the spirit. This person mistakenly thinks that health is the silence of illness, only when the body cries out in pain does he start to panic. But damaging one's life does not need to be a big deal, it just needs to drain away a little bit of vitality every day like a candle smoldering in the night, until it suddenly goes out before anyone can react. They do not know that the very habits they still consider normal. Staying up late, working hard, surfing the internet all night, indulging in excessive desires, breathing heavily when stressed, are invisible knives that cut each slice of one's own life. Damaging the essence is damaging one's life, because essence is the origin of the blood and energy, the seed that once it withers, no matter how good the soil or

11:31 how beautiful the light, cannot sprout. If you have ever felt exhausted without knowing why, ever fallen into a state of helplessness, Feeling, bored even with yourself, have tried all kinds of supplements but still do not feel better, then it is very possible. What you need is not to add but to keep. Not to try to cram but to use less, not to take more supplements but to stop the silent leakage that is causing your life force to decline day by day. Keeping essence is keeping vitality, keeping essence is keeping the way, keeping essence is keeping the original fire. The only thing that can rekindle the entire body, mind and life of a person. So if the signs of damaged essence are secretly present in you, will you realize it? Most people do not see it. Because those initial symptoms are often mistaken for modern problems

12:17 such as stress, pressure, insomnia. As a result, many people are falling into a state of exhaustion but still think that they only need to rest for a few days to be fine. But the truth is that their bodies are sending out distress signals that the essence is gradually dissipating, no longer enough to maintain a full life inside. There is a common condition that few people pay attention to, sleeping a lot but waking up Waking up still tired, feeling like just going through a battle in a dream, the body is heavy, the mind is dull, opaque like a thin layer of bone, clinging to the brain without dissolving. When asked, they say it is stress or not sleeping deeply, but in fact, deeper than that, it is that the vital energy is not enough to recover during sleep. The body sleeps but the spirit is not at peace, the vital energy is not gathered, the vital energy is not conducted, the entire resting time

13:02 is just an empty shell. The ancients looked very carefully at these signs, leaving behind many careful records. People with damaged vital energy often have pale complexions, lips are not rosy, eyes are dull as if covered with a layer of ash. They easily sigh, shortness of breath, lose interest in everything around, the overall complexion is like a drained oil lamp, the light is pale, weak, flickering and uncertain. Another characteristic is that the lumbar region is often cold, sometimes aching, sitting for a long time cannot be still, standing for a long time makes the knees tired. Even though there is no specific disease, the body is always missing something that the person cannot name. People with damaged vital energy also or unconscious dreams, especially stimulating dreams, strong emotions, and desires. The ancients called it "the spirit is not fixed, the dream gives birth to the word". When the spirit is not firmly anchored in the

13:48 dantian, the energy will disperse and in sleep, the unconscious will create its own realms leading to the loss of vital energy. The more you dream, the more the essence is lost, the essence is lost, the spirit is confused, the spirit is confused, the fate is weakened. Many modern people fall into a state of mild anxiety that lasts for a long time, not to the point of depression, do not need a doctor but are always restless, uneasy, easily angered or on the contrary, easily pessimistic, withdrawn, afraid of contact, no longer happy when with loved ones. They think they have some kind of psychological weakness or that the essence is weakened, the spirit is separated, the energy is dispersed. And once the spirit is removed from the root, it is no longer able to stay focused. According to modern medicine, it means losing the center of life, but according to ancient learning, the blood and energy do not gather, the spirit is scattered, and

14:33 fate is therefore unstable. And sometimes just a small sign, a fitful sleep, a confused look, a A sigh for no reason was enough for the ancients to see through the fate of a person about to run out. I once met a man over 40, healthy in appearance, with a face younger than his age, eating moderately, exercising regularly as people often tell each other. But strangely enough, he was always tired, went to the doctor but couldn't find any illness, took all kinds of supplements but didn't get any better. The strange thing was that he couldn't concentrate for long, his memory was failing, he often forgot familiar objects and even stranger was the feeling of emptiness every time he faced his loved ones, as if there was an unfillable void in his heart that he didn't even realize. It wasn't until one day when a teacher

15:20 took his pulse and asked him deeply about his sleeping hours, living habits, frequency of physiological activities, and whether he was often exposed to erotic content that he suddenly realized that for more than 10 years he had been letting his vital energy dissipate silently without even knowing it. Modern people like us are used to living by reason, chasing after logic, technology, digital data, forgetting that the body also has its own voice, but the spirit does not use words. They speak with feelings, and feelings must be listened to from within to be understood. When the body begins to lose its natural excitement, no longer has self-motivation, no longer has moments of unwarranted excitement like a child when the weather is sunny, that is a sign that the spirit in the body is partly depleted. However, few people pay attention,

16:06 people often let things go far, only when they are exhausted do they rush to find medicine. But the ancients were different, they followed every smallest manifestation, every slight fluctuation in the spirit to adjust it soon. Because they understood one thing that is constant, once the spirit is lost, it can never be regained as before. If you want to know if you are losing your spirit or not, just try observing yourself. When you wake up in the morning, you feel more tired than when you went to bed, your eyes are dull, your complexion is less rosy, you get angry easily, you are often lethargic for no reason, you have difficulty concentrating for long, you feel empty after each ejaculation or your back is cold, your knees are weak unexpectedly. Usually. One or two signs may just be fatigue, but three or four signs at the same time should know that the vital energy is on red alert. The ancients did not wait for the disease to come before treating it, but started from the most vague signs.

16:52 They knew that lost vital energy can be replenished and restored, but it can never be completely restored to its original state. Therefore, waking up early is the strongest medicine . If you recognize yourself in those descriptions, do not be afraid, because every journey has a way back. The next part is not a complaint but a path to lead vital energy, gather vital energy, and revive life from the root. But to recover, you must first understand a principle that the ancients have passed down: if you want to replenish, you must know when to stop. If you cannot stop the loss, no matter how much you replenish, it will be useless. Imagine a shallow water tiger, people pour water into it but the bottom of the tiger is leaking. No matter how much is poured, the water still flows away . Effort and money are only exchanged for fatigue. The same is true of vital energy. If every day you still lose vital energy due to wrong habits,

17:38 even if you take tonics, Functional foods, natural predestination or medicinal foods are also useless. So the first step is not to find a way to increase, but to know when to stop. The ancients called this stage "calming the essence, removing disorder, and restoring the energy." Before leading the energy back to the root, it is necessary to eliminate everything that is disrupting the internal energy and causing the essence to escape. This sounds simple, but it requires absolute honesty and self-discipline. First, moderate the frequency of intercourse. For people with signs of damaged essence, the ancients advised no more than once every 7 to 10 days. When the body recovers, the rhythm can be adjusted, but the principle is still moderation to nourish the root. In particular, absolutely do not have sex when the body is tired, after drinking alcohol or in a state of anxiety or stress, because at that time the energy is

18:25 not full, the spirit is unstable, the gate of life is weak, if the essence is lost, it is no different from draining the last of the reserve energy. Also, do not have sex during the day. When the yang energy is moving outdoors and the body has not yet stabilized the internal energy. The ancients said that night is the time when yin and yang flourish, suitable for recuperation, but only when the body and mind are full. Another dangerous factor that few people pay attention to is erotic content, stimulating images and even sexual thoughts that have not yet become active. Ancient Qigong believes that essence is not only depleted through behavior but also dissipated through the mind. Every time evil thoughts arise, the mind fluctuates, the eyes move, the body is unstable, the spirit will leave the root, the essence is like a drop of bone melting in the morning sun. Therefore, the ancients taught that to nourish essence , one must first nourish the mind, do not let the eyes wander,

19:12 do not let the mind be unstable. Because thinking can also kill the body and desire can be an empty life. There are things that do not come from the outside but we exhaust ourselves. And in the darkness of those habits, many people are dying without knowing it. That death is not of the body but the decay of vitality, the decline of the spirit. Realizing, stopping and then slowly recovering, that is the true path of life of a human being. Because Therefore, staying away from sexual content, cultivating a pure outlook and keeping a stable mind are some of the most important methods of cultivating the essence, but surprisingly, very few people pay attention to it. I once knew a famous rich man who lived in a large villa in the middle of a luxurious urban area . He was nearly 50, but on the surface people

19:59 still thought he was healthy because every morning he went to the gym and used the most expensive imported supplements. Every week his mother treated him several times as a habit of the upper class. But the longer he lived, the more tired he became. He slept fitfully at night, his eyes were sunken like two small holes carved into his face, he was lethargic, and he lost all interest in life. He went to see doctors everywhere, had all kinds of tests. The doctor said he was lacking vitamins and needed more supplements. He listened, increased his dose of medicine, and bought more expensive foods, but his situation did not improve much. Much later, through an acquaintance's introduction, He recently went to a pneumatologist. Strangely, the doctor did not ask for medical records or look at the prescription. The teacher just looked at his spirit for a moment and then asked very gently, how long do you use your phone every day?

20:45 What kind of entertainment do you do every week? How did you sleep last night? Just a few simple questions revealed the true life of a man who had been hiding under a healthy shell, and then the teacher said he had no illness at all. He was just having an orgasm without even knowing it. And then he made a condition that sounded like a joke, cutting out all stimulating content. No internet after 9:00 pm, no alcohol, no sex for 21 days. At first he found it annoying and absurd. A man who thought he could control everything with money suddenly had to live like an ancient hermit. But for some reason he still tried. By the 15th day, he began to sleep deeply and his eyes were less sunken. By the third week, his eyes were clear, his mood was bright, and he felt like he had come back to life.

21:31 Since then, he has stopped taking supplements, no need for functional foods, only using oxygen, using moderation to restore his health. He once said something to me that haunted me. I used to think I could buy back my vitality, but I eventually realized that true vitality cannot be bought. It only comes back when I stop hurting myself. His story is not an isolated case. It is a reminder that before you seek recovery, ask yourself if you have stopped existing? Because like a house with a foundation that is not treated for water leakage at the bottom, no matter how precious wood or precious stone it is built, it will one day collapse. So after knowing how to stop the damage, what did the ancients do to lead the vital energy to return? The answer lies in the rhythm of the universe, where the moon rises and falls not only to be admired but also to circulate energy and nourish life according to the natural lunar calendar

22:18 . Once you know how to stop the leakage of vital energy through moderation and mindfulness, the next step on the journey of recovery is not to hastily replenish but to learn to follow the flow of heaven and earth to regulate vital energy. In ancient times nothing symbolized the subtle movement of yin and yang like the moon. The ancients never lived apart from the universe. They see their body as a microcosm, reflecting the laws of operation of the Great Universe. The moon waxes and wanes, the tides rise and fall, the wind changes direction according to the Yin-Yang Cycle. All are not only natural phenomena but also charts of life rhythms for observant people. In which human spirit is not outside of that influence. When the moon is high, yang energy is strong, when the moon is low, yin energy is dominant. Each phase of the moon corresponds to a different state of internal energy. And if one knows how to

23:05 adjust one's life rhythm according to the lunar calendar, one can conduct vital energy without needing any medicine. One of the ancient secrets of health preservation that very few people still remember is to establish a personal vital energy calendar based on the lunar calendar. In the past, Taoists living in the mountains did not use clocks, but followed the solar calendar. They watch to know what to do and what to stop. From the 1st to the 5th is when the body's energy is still weak and needs to be calm. From the 6th to the 10th, energy begins to rise, suitable for practicing energy and meditating to recover. From the full moon day onwards, yang energy is at its peak. If not controlled, it can easily cause mental confusion and loss of essence. The full moon is the time to limit sexual intercourse, avoid alcohol, minimize stimulation and keep the mind calm. If we understand this and know how to apply it, people

23:52 can live in harmony with the rhythm of heaven, thereby creating a natural internal order that helps the essence not to be scattered, the spirit not to be chaotic, and the energy not to be confused. This requires regular observation and recording. Just take a few minutes every morning or evening to record your body's condition, compare it with the lunar calendar, and gradually you will see the deep correlation between the moon and your own vital energy. That is the personal astrological calendar , a living diary that the ancients never left their hands. Sometimes life doesn't need miracles, just stop at the right time and follow the rhythm of heaven, peace will naturally come. Like the surface of a lake stops being rough when the wind stops blowing, like the moonlight stops swaying when the clouds disperse. Some people spend their whole life taking care of themselves and forget to stop harming themselves. By the time you realize it, your

24:37 strength has been drained, your spirit has weakened, and your destiny has been lost. It's late, lucky those who wake up early. If you are not yet awake, consider this story as a reminder that all physical tragedies , after all, start from small things that we consider harmless. I once heard about a woman named Mai. On the surface, she looks like the type of person that everyone would think would live a long and peaceful life. Not staying up late, being a vegetarian, practicing yoga every day, living a healthy life as if she was born to be an example for those who are in a hurry to lose themselves in the modern pace of life. But for many years, she lived with a silent and persistent obsession: chronic insomnia. Her body did not generate heat, her hands and feet were cold even in the middle of summer, and her lower abdomen always ached as if someone was clutching

25:24 a handful of ice inside. The most painful thing is being single for 3 years without being able to have children. Even though I went for a check-up, my reproductive health was completely normal. She wandered everywhere, from modern hospitals to famous herbalists in the region, swallowing countless types of blood tonics and kidney tonics, but the results were still zero. Until one day, as if by fate, she was led by an acquaintance to meet an old hermit living in seclusion in the mountains of the North. The man did not take her pulse or ask her about her illness. He just looked up, his eyes were cloudy, looked at her, and asked one question, "What day of the lunar month is today?" When Mai replied that it was the second day, he nodded slightly, was silent for a moment, then said, "At this time, the energy has not yet gathered, the body is not yet stable, do not act rashly, you need to be

26:10 calm." He did not give her any medicine, just told her to keep a daily diary of her vital energy, follow the moon, and stop all indiscriminate nourishment. For the next three months, Mai did not take any pills. She only wrote down her feelings every morning, went to bed an hour earlier, absolutely abstained from sex on full moon days, increased her meditation from the 10th, and especially avoided all mental stimulation on full moon nights. Everything was so simple that it seemed meaningless, but then every night her sleep became deeper, her eyes suddenly regained their spirit , her breath became longer and rounder, her energy seemed to be silently returning, quietly but intensely. Six months later, the unexpected happened. She got pregnant naturally, without any medical intervention . Never considering it a miracle, she

26:57 just smiled and said, "I don't heal, I just return my body to the rhythm that heaven and earth have set. The body already has the ability to heal, it's just that she lived against nature before, so all her efforts became meaningless. Mai's story is like a whisper for anyone who is exhausted in searching for a way to restore vitality. Maybe you don't need to do anything too big. Maybe all you need is to stop, look up at the night sky, put your hand on your chest, listen to your own heartbeat and breathing, and then silently record your feelings every day. Live according to the rhythm of the moon. Because the moon not only illuminates the darkness, it also regulates the vital energy in every cell of people who know how to live in harmony with nature. And when the rhythm of the moon is respected, the vital energy gradually recovers. The next step in the journey back to true life is to learn

27:44 how to sleep. Sleep is not to escape life but to calm the spirit, and gather the vital energy in deep peace. And in ancient Qigong People do not just lie down to sleep, do not just close their eyes to rest. Sleep only truly opens the door to healing when people fall into the hours before and during the hour of Ty, that is, from 11pm to 1am. The ancients called it the time of essence generation, the stage of yin ending and yang giving birth. That is the moment when kidney qi begins to move most strongly, the original essence converges again, and the root of vitality is silently restored. Thousands of years ago, Taoists, Confucians, and even martial artists all told each other a principle of going to bed before the hour of Ty, not by chance. Because if at that moment the body is relaxed, the mind is quiet, the spirit is at the dantian, then the essence will

28:31 be naturally generated. On the contrary, if you are still awake at the hour of Ty, even if it is just holding a book, watching a movie, or scrolling through a few lines of nonsense on the phone, the entire process of conducting qi will be interrupted. At that time, the kidneys cannot nourish essence, the marrow is not full, the spirit is not at peace, the more you stay up late, the more you lose essence without even knowing it. Gradually, sleep becomes So, when you are restless, have nightmares, wake up in the morning, your body is tired, your eyes are sunken, your complexion is pale, your mind is confused, people blame it on blood, on vitamins, on this or that disease. But they don't know that it all comes from the simplest cause , a stolen sleep on time . I remember the story of a general in the late Ming Dynasty named Du Chinh Khon. He once commanded troops to guard the

29:16 border, made heroic achievements, and was even given an important position by Trieu. But after a bloody battle, when he saw his brothers die like fakes, he suddenly realized that his fame was just an empty shell. He asked the court to let him return to his hometown to live in seclusion. Everyone thought that a talented general like him would live in a big house, practice martial arts every day, and nourish himself with ginseng, deer antler, and deer antler. But he didn't do that. For the remaining decades of his life, Du Chinh Khon kept to one principle: going to bed before the hour of the rat, waking up before dawn, taking a warm bath in the late afternoon, eating simply at sunset, and absolutely He did not touch books or intellectual work after sunset. In the evening, he just sat listening to the sound of the stream, watching the moonlight shining through the window, then went to sleep. The villagers said that he had never been seriously ill, his

30:03 gait was steady until he was 80, his eyes were bright as bronze bells, his voice was loud as thunder. At the age of 98, he closed his eyes and passed away peacefully, without a groan, without a trace of anxiety on his face. The people around the area called him an old immortal living in the world. Those stories seem like fairy tales, but they are silent warnings that in this world, people can spend their whole lives looking for tonics, looking for methods to live long, forgetting that the most important thing is to follow the rhythm of nature, to live with the flow of energy. Because the way to preserve health does not lie in something lofty but in the breathing, sleep, and meals in each rhythm of morning and night that we go through every day without paying attention. And then when the body is weak from alcohol, people suddenly

30:49 realize that there is something called real illness. It turns out that this is just the result of living far from nature for too long. His secret is not a panacea, nor is it some kind of magical qigong. It is so simple that it surprises people. It is just that he has never once missed the golden hour, the time when sperm is produced, which the ancients considered more precious than a meal or a bowl of tonic. People nowadays are always looking for sophisticated methods, while what needs to be preserved is just a time frame, a simple rhythm that many previous generations have practiced. To re-establish the ability to nourish sperm through sleep, you don't need to do anything drastic. Just stop bathing late at night, put away your phone, turn off your computer screen after 9:00 p.m., eat dinner earlier, and get used to the darkness. The gentle light that people avoid today . If your heart is still not at peace, listen to

31:35 the sound of light rain outside the porch, the sound of a small stream, or let a handful of herbal scents gently spread in the room. All of these things are not to lull you to sleep, but to guide the spirit back to the dantian where the essence can gather, the energy can circulate and the body can recover without any coercion. Then you will see a strange thing happen very quickly, after just one week of sleeping early, the body will no longer need the loud alarm every morning. It will know when it is enough, awakening itself from within to a different rhythm of life. The morning light will become unusually beautiful, the eyes will suddenly be brighter, the heart will be more peaceful, the mind will no longer be as easily shaken as before. That is a sign that the essence is quietly being reborn from the quietest minutes of the night. Nourishing the essence does not need to be profound, it just needs to be on time. A deep sleep

32:23 before 11pm is stronger than a dose of tonic. It not only makes the body healthy but also makes the mind clear, the spirit brightens. Because when you sleep, the body is not simply resting but it is healing itself. When sleep is right, the energy is stable. The next thing is what are you eating to nourish the essence? Food is not just something that goes into the stomach but it directly affects the blood, the internal organs, the ability The process of generating or dispersing essence is silent and clear. When sleep has returned to its proper orbit, the body will enter a more stable stage of restoring blood and qi . But if you still maintain the wrong diet, all previous efforts will be stopped right at the door of the spleen and stomach. In ancient Qiology, the spleen and stomach are the source of postnatal Qi, the place that determines the energy transformed from food into the blood,

33:09 nourishes Qi, and produces essence. Once the spleen and stomach are disturbed, Qi is not prosperous, essence is not produced, the entire recovery process will become stagnant, and drunk. The ancients once advised that a meal should not have too many dishes, too many variations. Each type of food is a different type of Qi, a different temperature, a different nature. Mixing too many dishes at the same time is no different than bringing into the stomach a hidden conflict between chaotic Qi currents, the spleen and stomach are disturbed, digestion is sluggish, blood and qi are scattered, and essence has no way to be produced. The ancients did not eat elaborately, did not chase after strange things. They ate simply. Simple, on time, just enough to fill you up, absolutely avoid two things, eating cold and eating when stressed. Cold food, including cold water, is the number one enemy of the

33:56 spleen and stomach. The spleen belongs to the Earth element and needs warmth to move, but pouring cold into the stomach is like pouring water on a fire. No matter how nutritious the food is, it will be extinguished and cannot be transformed into qi. This person is used to using ice, drinking cold soft drinks, eating food that has been kept in the freezer and then heated up. All of these are silently eroding the ability to produce sperm from food. In addition, eating in a state of haste and anxiety, eating while looking at the phone or arguing about life causes the spleen and stomach to disperse their spirit, and the blood and qi cannot gather where they need to. Each meal should be considered a ritual to nourish the qi. Sit still, chew slowly, and feel the natural sweetness of the food. It is not just eating but also moving qi through food. What to eat to produce sperm, gather qi , and calm the spirit? The answer lies in

34:41 rustic dishes that are easy to digest, mild, nourish the blood and support kidney qi. A bowl of barley porridge helps strengthen ratio, low digestion, increased absorption. Steamed chicken eggs with honey, nourish the air, nourish the blood. A few jujubes, warming the middle, nourishing the heart, very suitable for people who are often nervous, tired, black beans, nourish the kidney, produce sperm, increase vitality, good for both men and women who have lost blood and qi for a long time. All are dishes that can be used every day, no need for medicine, no need for pills, pills, but still silently replenish the life force little by little. One of the simplest and most profound teachings I have ever heard was from a famous doctor in the late Qing Dynasty. He had many students, all of whom later became good doctors in the area. But on the first day he accepted students, he did not teach them to

35:28 take the pulse and prescribe, but only said that if they wanted to live long, they had to eat like children and sleep like old people. That statement initially made people laugh, but the more they learned, the more it penetrated into their bones. Children eat simply, do not seek strange flavors, eat when hungry, and sleep when full. They do not drink cold water, do not know alcohol, do not need delicious food. They eat for survival, not for satisfy the taste. The more adults eat for their mouths, the more they lose that simplicity, the further they move away from the ability to naturally circulate energy. What about the elderly? When the sky turns dark, the ancients washed their feet, took a nap, did not stay up late, did not wait for good movies, did not surf messages. They lived according to the rhythm of heaven, did not argue with nature, slept early, woke up early, slowly but peacefully.

36:14 A body nourished by the food of children, the sleep of the elderly is a body that lives in harmony with the Tao. In thousands of ancient medicines, no matter how many tonics and spermatogenesis remedies there are, they are only effective when the spleen and stomach are clear, sleep is peaceful and the essence is not lost. If you eat at the wrong time, at the wrong time, too diverse or too cold, even the elixir will turn into poison. The ancients did not eat to satisfy their mouths, they ate to conduct energy, considering food as part of the method of nourishing life, no less than breathing or meditation. Therefore, each meal is a time to transfer energy to the body and that energy must be warm enough, light enough, clean enough to not extinguish the fire of life that is quietly kindling from within. After eating properly, sleeping deeply, the essence is no longer lost. The

37:00 ancients said that the next thing to learn is to learn how to breathe. But not the instinctive breathing of people who live in a hurry, but mindful breathing . Breathing to lead the energy back to the dantian, restoring each weak strand of vital energy one breath at a time, light but durable, thin but strong. Because when eating moderately and sleeping on time, the body only regains the outer shell of stability. But for the essence to truly gather, for the body and mind to return to a steady center like in infancy, the ancients had an essential method, something that seems so familiar, but in this life has been mercilessly forgotten by people . Breathing, breathing is something we do all our lives but few people know how to breathe correctly. Not the unconscious breathing like we have lived for many years, but breathing with purpose, with direction, with path, with destination, towards the

37:48 dantian. In ancient Qigong, the dantian is the abdominal area. below, the place that is considered difficult to contain the human vitality. All the vitality that operates in the body gathers there before spreading throughout the six organs. But when the vital energy is weak, when the lamp field becomes cold and empty, exhausted of vitality, even if you eat on time and sleep deeply, the body is still as if it has never been restarted. And to awaken that vital energy, the ancients used a simple but magical method of abdominal breathing every morning. Right at the time when the yang energy starts a new day, the hour of Thin, which is around 7:00 to 9:00 am, when the yang energy is most active, most favorable for the movement of energy and the gathering of essence. But if you are too busy, it doesn't matter , just take 10 minutes right after waking up, sit still, relax, and guide the

38:33 energy with your breath, which is enough to create a big change for the entire vitality of the day. The method is not complicated at all. The ancients only taught a short principle, inhale slowly into the abdomen, hold it lightly for a beat, then exhale, doubling the inhalation time. When inhaling, absolutely do not lift shoulders, do not puff up the chest but let the air gather in the lower abdomen. Imagine, each inhalation is like pouring tears from the sky into a warm water pool in the lower abdomen. The place about two finger joints above the navel, that is the dantian. Each inhalation is a stream of clean air flowing into the body. Each exhalation is a layer of toxic dust, bloated air. The accumulated skandhas of many years quietly dissipate with the wind. Breathe evenly, breathe warmly, breathe in awareness. No need to rush, no need to tense up, just be

39:19 aware. Close your eyes gently, close your mouth softly, relax your shoulders, place your hands on your abdomen, listen to the sound of your own breathing, feel each slight vibration in the palm of your hand each time the air goes in and out, that is the sign that the original energy is awakening. An image that ancient qigong masters often mentioned. The dragon gathers energy in the inner tiger. The dragon is yang energy, the inner tiger is the dantian. When the mind stops wandering, when breathing evenly, the energy is like a dragon flying back to its old place. At that time, life is no longer a simple biological function but becomes a The path of the Tao, a place where the essence can return, the spirit can stay and the life can gradually be revived. The ancients taught that breathing and avoiding thoughts immediately gathers the original energy. Just one day of correct breathing will make the body calm, one week of steady breathing will make the

40:05 mind bright, one month of deep breathing will make the essence flourish, the energy will be strong, the spirit will be bright, a lifetime of perseverance like this will make the body and mind different. And the most important thing is that anyone can do it. No need for money, no expensive gym, no complicated curriculum, just a commitment to yourself every morning. Take 10 minutes, just 10 minutes to return to your breath. Don't underestimate those 10 minutes because it may be the only time in a day when you can truly live with yourself. No screens, no work, no chaotic sounds of life, only the breath and the original energy that is reviving in the lower abdomen. The more you breathe, the more you will feel the warmth gradually rising in the dantian. That is the sign that

40:50 the essence is gathering. That is the moment when You are no longer swept away by the flow of life but are gradually mastering it from within. And when the breath is stable, when the vital energy begins to gather, the next step is to hold on to the spirit, avoid letting the spirit scatter through the eyes, avoid letting your mind be distracted by small things that silently drain the vital energy. If not guided in the right direction, no matter how much the energy gathers, if the spirit does not stay, the energy will soon disappear. I once knew a man who lived in the middle of a bustling city, staying up late, waking up late, his breathing was as intermittent as a fish out of water. 10 years later, his body seemed to have aged twice as much, his hair was white, his eyes were cloudy. That was when he found his breath. On the first day of practice, his stomach was cold, he could not breathe for three breaths before he felt dizzy. But he persevered, after 10 days

41:37 his stomach gradually warmed up, he slept deeply at night and woke up light as if nothing happened. He said that there were nights when he lay listening to the sound of his breathing, tears flowed by themselves. Because he realized that for so many years he had lived without ever knowing how to breathe, without ever being true to himself. That is how it is that sometimes things Saving a life is not a matter of fame and fortune, but a breath of the right path. And if anyone hears this, please keep this story as a reminder that in this world full of hustle and bustle, take at least 10 minutes a day to return to yourself. Just that, sometimes is enough to exchange for a lifetime of peace. In the Three Jewels of a person, essence, energy, and spirit, essence is the root, energy is the path, but spirit is the commander. The ancients said, "Of all

42:23 the ways that the spirit can be lost, the eye is the biggest gateway. Once upon a time, I heard an old doctor in the countryside, a man who lived through two wars, his hands shaking but his eyes still shining like stars, say that the eyes are the door to the gods, the eyes are not only for seeing but are where the spirit manifests most clearly. A person whose eyes are bright, clear and deep is a person whose spirit is still. A person whose eyes are dull and blinking frequently or moving back and forth erratically is a sign that the spirit is no longer anchored, the energy is in chaos, the essence is depleted. The most frightening thing is when the spirit is scattered and one does not know it. Because the spirit is scattered, the energy automatically escapes, and the essence cannot be born. Nowadays people look at too much, every day their eyes are exposed to thousands of flashing images, all kinds of messy colors from

43:10 phones, screens, advertisements, social networks , the eyes no longer have a rest, the spirit has no place to rest. They look at all kinds of things, but they look at distracting things, looking at chaotic, negative, provocative images that make their spirit even more scattered. The ancients had no screens, no knowledge of the cold flickering lights in the middle of the night. They look at nature, at mountains, at trees, at rivers, at floating clouds, but not to judge, not to analyze, they look to bring the spirit back. That is called the method of Muc Thien, a form of nourishing the spirit through the gaze, seemingly simple but actually extremely profound. That exercise starts every morning. When the sunlight is still gentle, the air is still clear and the eyes are not yet covered with the dust of life. They choose a

43:55 space with trees, sky or just a small pot of plants, sit still with their back straight, eyes slightly open, not staring but letting their gaze flow softly like water. Look without judging, see without moving, do not name things, do not record, just look so that the eyes are the stream, the scenery is the white clouds drifting by. At that time, the spirit gathers itself, the mind is at peace, and the vital energy quietly gathers back together. I once heard a story from a man in his fifties. He had no major events but lived in a dark, empty, tired, sleepless period, with no desire for anything. He went to see a doctor, took sedatives, and was told to rest, but the more he rested, the darker his mind became . Then one morning, whether because of

44:42 fatigue or intuition, he stepped out onto the porch and sat looking up at the sky. White clouds drifted slowly, no sound of vehicles, no words of people, just clouds and wind. He sat like that for nearly an hour without realizing it. From that day on, every morning I do the same thing. A month later he quit smoking, another month he started writing again, smiling again, finding his old peace again. When someone asked what helped him change, he just smiled and said, "I learned to see like a child again, just looking without thinking that my eyes had light again, not because I was cured but because my spirit had returned." Nourishing the essence through the eyes seems like a small thing but is actually a very big thing. Every morning try to look in the mirror, at yourself. If your eyes are bright, the blacks are clear, the

45:27 whites are clear, that means the spirit is flourishing, the spirit is at peace. If your eyes are tired, the eyes are open, the gaze is cloudy or accompanied by negative thoughts, that means the spirit is depleted, you need to stop, no need to go up the mountain, no need to go far, just 10 minutes every morning looking out at nature, sitting still and looking like a person who has never known the language. It is a kind of rest for the spirit that no medicine can replace . And when the eyes are calm, the spirit is calm, the body is at peace, then people are ready to receive the purest source of yang energy, not from medicine, not from people, but from the early morning sunlight. A type of light that the ancients called pure yang celestial light , it is not just a normal light but the purest light, containing the life force of heaven and earth in the

46:13 transition between yin and yang. If we know how to receive it, it can revive yang energy, lead the spirit to gather, and help the body to regulate its entire rhythm of life deeply and naturally. I still remember the old doctor's words , movement is the way, and the way must follow heaven. If you are in harmony with heaven, you will be in harmony with yourself. If you are in harmony with yourself, your fate will be at peace. If you live against your luck, no matter how much you practice, it will turn into harm, and even the best medicine will turn into poison. So don't rush, don't follow people's words, just slow down every morning, look at a patch of sky, sit quietly for a moment to let the spirit and energy gather and then welcome a ray of morning sunshine. If a person knows how to hold on to that moment every day, no matter how many storms they go through, their heart will not be at ease, their eyes will still be bright, and their spirit will still be anchored in one place. Life is unpredictable, don't let your

46:59 mind get lost in frivolous things and lose yourself. Ancient scholars wrote that from about 6:30 to 7:30 a.m. is when the sun has just risen above the horizon, the light is still soft, the yang energy begins to increase but has not been disturbed by the stimulating air currents of daytime life. That is the moment that the ancients called the moment of communion between heaven and man, when man and heaven and earth are not yet separated, when the remains of bones are still on the grass, when the sound of birds is not yet drowned out by the sound of traffic on the street. At that time, the ancients did not rush into life, nor did they rush to practice like those who were obsessed with achievement. They just sit still, face the sunlight, relax their whole body, and begin to meditate on absorbing the light. There is no need to meditate like advanced practitioners, just sit on the cold ground or an old wooden chair, keep your back straight, place your hands

47:47 lightly on your lower abdomen, close your eyes, close your mouth slightly, and breathe the way the ancients have passed down from generation to generation. Take a deep breath, hold it, then exhale twice as hard . In that moment, imagine your body as an empty vase, ready to receive every ray of morning sunlight that passes through , permeates every organ, penetrates every cell, and then gathers at the dantian. No need to chant, no need to strain or try to achieve anything, just be truly present in that moment, listen to the early morning light, feel the warmth spreading from your chest to your belly, feel as if the entire space in front of you is entering you. And what you are receiving is not just sunlight, it is qi, it is pure yang life. This yang meditation is especially

48:33 effective for people with a cold constitution, those who are prone to cold, have back pain, weak knees, and are often tired for no apparent reason. or loss of body heat without fever. They are people who go through life always feeling like they are missing something. Eat full, sleep enough but still feel out of breath. They seek treatment everywhere, take all kinds of expensive medicine, but the result is only a lingering feeling of emptiness. Actually, it is a sign of Defective Yang, which means that the yang energy is not enough to push the blood circulation, the emotions are not activated, and the spirit is not calm. I once read a story that still haunts me. The story of Mrs. Kamiko lives in Okinawa, Japan, a place famous for having the highest rate of longevity in the world. He lived to be 103 years old, never been hospitalized once, did not take any

49:19 medicine, and did not eat a fancy diet. When asked for the secret, he did not mention any special diet or exercise. He just smiled and said, "I live like a tree. Every morning I bask in the early morning sunlight, as quiet as a leaf in the wind. Neighbors say that every morning he sits in front of the yard, facing east, his back straight, his eyes half- closed, breathing steadily, no one dares to disturb him. It's as if he's performing a secret ritual with the sun. People who used to live next to him say that despite his old age, his hands and feet don't shake, his back doesn't hunch, his voice is still loud and his eyes are bright like someone in his 50s. He doesn't practice yoga, doesn't use supplements. C has only one habit that hasn't changed for nearly 60 years: sitting in morning meditation like a tree welcoming the dawn.

50:05 That meditation doesn't require much, just regularity and punctuality. And then after a while, the practitioner will notice that his cheeks are rosier, his mood is stable, his ability to concentrate is improved, his memory is improved. The strangest thing is that the feeling of love for life returns not because there's anything new, but because the energy has returned, the spirit is bright, the essence is born, and everything is It all starts with just 10 to 15 minutes every morning. Sit still, breathe and open your heart to the sun. In the Taoist tradition, the sun is not only a source of light but also a source of energy. Absorbing light is absorbing life, leading energy is leading the heavenly secret back to the body and mind. When a person still knows how to raise their face to welcome the morning sun with gratitude, it means that the vital energy in them is not yet extinct and if they persevere, the vital energy will gradually revive. Not relying on medicine,

50:51 not relying on money but by returning to live as a part of the universe, simple, righteous and sacred. So the seven methods of nourishing the essence according to the ancients have come to an end. But to be truly effective, there are certain notes when practicing that everyone must remember. Many people, after accessing this valuable knowledge, easily fall into a state of impatience. They want to see results quickly, try too many things at the same time without listening to their bodies. Unfortunately, this often leads to counterproductive effects. First, it is necessary to imbibe a basic principle. Nourishing the essence is the journey to restore the origin of the energy, Not a quick solution. Essence is the foundation, the storehouse of vital energy accumulated through each year, each sleep, each joy, each injury, each breath. If you have spent 10 years

51:38 depleting your essence through an irregular lifestyle, don't expect to fully recover in just 10 days of practicing the Dharma. Let your body have time to remember its original rhythm . Don't push, don't be hasty. Because essence is different from energy, it cannot be produced by coercion. Of the seven methods passed down by the ancients, not everyone needs to do all of them, but choose one method and persistently practice until the body responds. Some people are suited to sleeping early, others feel the miraculous transformation through each abdominal breath. Some people find peace when meditating under the morning sunlight. The important thing is not the number but the intersection between the Dharma and the mind, between action and profound morality. Because if you rush, at the wrong time, even small actions , seemingly harmless, can can cause

52:24 serious loss of energy. For example, having sex during the day when the yang energy is in motion will cause the energy to disperse and not recover in time . Bathing late at night, especially after 10 p.m., will cause the yin to enter the kidney, breaking the body's precious life gate. Practicing breathing when the mind is angry and chaotic is no different than putting the energy into chaos, causing the energy to run in the wrong direction. In ancient Qigong, everything revolves around the single word "favorable". All methods are only effective when practiced in accordance with the time, mind, and spirit. Another common mistake is to combine too many methods at once, each method has its own mechanism for regulating the energy. If not thoroughly understood, the chaotic combination will cause the energy to mix. The spirit cannot find a place to dwell, the essence cannot gather,

53:09 like mixing medicine without knowing the properties of the medicine, the result is not nourishment but chaos. Health

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