15 Stages of Chen Pu’s Neidan Practice
1. Purifying the Body (Physical Foundation)
Description: Cleanse the body to create a pure vessel for alchemy,
removing toxins.
Posture: Sit crosslegged (lotus or halflotus) on a cushion, spine
straight, shoulders relaxed, hands on knees, palms up.
Time of Day: Morning (5–7 AM, Mao hour) for Qigong; evening (7–9
PM) for meditation.
Breathing: Slow, deep abdominal breathing (4 seconds inhale,
4 seconds exhale) through the nose, focusing on the lower abdomen.
Dietary Changes: Observe a sctrict vegan diet: rice porridge,
steamed vegetables, goji berries. Avoid spicy, greasy, processed foods.
Substances: Goji berries (1 tbsp daily in tea) or ginseng tea
(1 cup daily) to nourish Jing.
Exercises:
Physical: Wai Dan Standing Meditation (30 minutes, morning):
1. Stand, feet shoulderwidth apart, knees slightly
bent, spine straight.
2. Arms relaxed, palms inward, breathe deeply into
lower abdomen.
3. Sway gently to loosen joints (5 minutes).
Energetic: Abdominal breathing (10 minutes, evening):
1. Sit in lotus position, hands on lower abdomen.
2. Inhale, expanding abdomen; exhale, contracting
it.
3. Focus on clearing meridians.
Spiritual: Xinzhai meditation (15 minutes, evening):
1. Sit in lotus position, eyes halfclosed, gazing
downward.
2. Visualize white light entering through the crown,
cleansing organs.
3. Mentally affirm, “My body is pure, aligned with
the Dao.”
Phenomena and Visions: Sensations of warmth in the lower abdomen,
reduced bloating, and a lighter body. Energetically, tingling or subtle
vibrations in limbs signal opening meridians. Mentally, focus sharpens,
with fewer distractions. Spiritually, fleeting visions of white or pale
light appear, symbolizing purity. Chen Pu: “When the body is cleansed,
it becomes light and clear, as if washed by celestial waters, its impurities
swept away like dust from a mirror, revealing the true form within.”
2. Calming the Mind (Mental Clarity)
Description: Quiet the mind to reduce distractions, preparing for
energy work.
Posture: Sit in lotus or halflotus, spine straight, hands in
lap (right over left, thumbs touching), eyes halfclosed.
Time of Day: Evening (7–9 PM, Xu hour) for calm introspection.
Breathing: Slow, even breathing (5 seconds inhale, 5 seconds
exhale), focusing on rhythm.
Dietary Changes: Continue vegan diet; Include oats, lotus seeds
for calming effects.
Substances: Chrysanthemum tea (1 cup daily) to reduce mental
heat.
Exercises:
Physical: Gentle stretches (10 minutes, evening):
1. Stretch arms upward, then bend forward to touch
toes.
2. Rotate neck and shoulders to release tension.
Energetic: Slow breathing (10 minutes):
1. Sit in lotus position, hands in lap.
2. Inhale, filling chest; exhale, releasing tension.
3. Anchor mind to breath.
Spiritual: Stillness meditation (15 minutes):
1. Visualize a calm lake, undisturbed by thoughts.
2. Let thoughts pass like ripples, returning to
stillness.
3. Affirm, “My mind is clear.”
Phenomena and Visions: Relaxed muscles, reduced tension in shoulders
or jaw. Energetically, subtle warmth or lightness in the chest. Mentally,
prolonged mental silence with fewer intrusive thoughts. Spiritually, soft
blue or silver light appears, symbolizing purity. Chen Pu: “The mind, once
turbulent like a stormy sea, settles into a mirrorlike stillness, reflecting
only the pure light of the Dao, free from the clouds of worldly thoughts.”
3. Moral Cultivation (Ethical Alignment)
Description: Develop virtues to harmonize with the Dao, creating
a spiritual foundation.
Posture: Sit in a chair or lotus position, spine straight, hands
on knees, palms up.
Time of Day: Morning (5–7 AM) for clear reflection.
Breathing: Natural, relaxed breathing, focusing on steady rhythm.
Dietary Changes: Maintain pure diet (rice, legumes, vegetables,
fruits). Avoid heavy foods.
Substances: None specific; pure, whole foods for clarity.
Exercises:
Physical: Light walking (15 minutes daily):
1. Walk slowly, focusing on each step.
2. Stand still periodically, feeling grounded.
Energetic: Gentle Qi circulation (10 minutes):
1. Sit or stand, hands on abdomen.
2. Breathe naturally, visualizing smooth Qi flow.
Spiritual: Virtue reflection (15 minutes, morning):
1. Sit, eyes closed, reflect on compassion, humility,
sincerity.
2. Visualize performing a virtuous act (e.g., helping
someone).
3. Affirm, “I live in harmony with the Dao.”
Phenomena and Visions: Lightness or warmth in the body during
reflection. Energetically, subtle Qi flow in the heart fosters emotional
balance. Mentally, inner peace and moral clarity grow. Spiritually, visions
of golden light or serene landscapes emerge. Zhonghe Ji: “When virtues
are cultivated, the heart glows with a warm light, as if a golden flower
blooms within, connecting the self to the boundless harmony of the Dao.”
4. Regulating Breath (Qi Foundation)
Description: Master breathing to gather and circulate Qi, preparing
for refinement.
Posture: Sit in lotus or halflotus, spine straight, hands on
lower abdomen, or stand, feet shoulderwidth apart.
Time of Day: Morning (5–7 AM) or evening (7–9 PM) for energy
flow.
Breathing: Embryonic breathing (Taixi): slow, silent breaths
(6 seconds inhale, 6 seconds exhale), focusing on lower Dantian.
Dietary Changes: Lung nourishing foods (pears, white mushrooms).
Avoid dairy.
Substances: Licorice root tea (1 cup daily) to support lung Qi.
Exercises:
Physical: Daoyin (15 minutes, morning):
1. Stand, perform slow arm circles and torso twists.
2. Coordinate with deep breathing.
Energetic: Embryonic breathing (10 minutes):
1. Sit in lotus position, hands on abdomen.
2. Inhale into lower Dantian, expanding abdomen;
exhale, contracting it.
Spiritual: Visualization (10 minutes):
1. Visualize golden light in lower Dantian, brightening
with each breath.
2. Imagine it spreading to limbs.
Phenomena and Visions: Warmth or pulsation in lower abdomen.
Energetically, Qi flows like a gentle current. Mentally, heightened breathbody
awareness. Spiritually, soft yellow light or glowing orb in Dantian. Chen
Pu: “As breath aligns with the Dao, it becomes subtle, as if the body breathes
with the universe, and a golden light begins to gather in the lower field,
heralding the awakening of true energy.”
5. Conserving Essence (Jing Preservation)
Description: Preserve Jing by reducing leakage through desire or
excess.
Posture: Sit in lotus position, spine straight, hands in lap
(right over left, thumbs touching).
Time of Day: Evening (7–9 PM) to conserve energy before sleep.
Breathing: Slow, deep breathing (5 seconds inhale, 5 seconds
exhale), focusing on lower Dantian.
Dietary Changes: Jingnourishing foods (black sesame, walnuts,
yams). Limit sexual activity.
Substances: Black sesame seeds (1 tbsp daily) or yam (in soups).
Exercises:
Physical: Pelvic exercises (10 minutes, evening):
1. Sit or lie down, contract and release pelvic
floor muscles (10 reps).
Energetic: Jing preservation breathing (10 minutes):
1. Sit in lotus position, hands on abdomen.
2. Inhale, visualizing Jing as warm energy in lower
Dantian.
3. Exhale, feeling it solidify into a pearl.
Spiritual: Visualization (10 minutes):
1. Visualize a radiant pearl in lower Dantian, protected
by golden shell.
2. Affirm, “My essence is preserved.”
Phenomena and Visions: Increased vitality, reduced fatigue, warmth
in pelvic region. Energetically, dense sensation in lower Dantian. Mentally,
reduced desire or agitation. Spiritually, sparkling pearl or indigo light
in Dantian. Chen Pu: “The essence gathers like a treasure, secure in the
lower field, its radiance like a pearl that holds the vitality of heaven
and earth, unshaken by worldly desires.”
6. Activating the Lower Dantian (Qi Gathering)
Description: Awaken lower Dantian to initiate JingtoQi transformation.
Posture: Sit in lotus position, spine straight, hands on lower
abdomen, or lie down for massage.
Time of Day: Morning (5–7 AM) or evening (7–9 PM).
Breathing: Embryonic breathing (6–8 seconds inhale, 6–8 seconds
exhale), focusing on lower Dantian.
Dietary Changes: Warming foods (ginger, cinnamon) to activate
energy.
Substances: Ginseng tea (1 cup daily) to enhance Qi.
Exercises:
Physical: Abdominal massage (5 minutes daily):
1. Lie down or sit, massage lower abdomen in clockwise
circles (20 reps).
Energetic: Dantian activation breathing (15 minutes):
1. Sit in lotus position, hands on abdomen.
2. Inhale, imagining warmth in lower Dantian.
3. Exhale, intensifying warmth.
Spiritual: Visualization (10 minutes):
1. Visualize radiant orb in lower Dantian, pulsing
with energy.
2. Imagine it connecting to kidneys.
Phenomena and Visions: Distinct warmth or pulsation in lower
abdomen, radiating to spine. Energetically, “bubbling” sensation in Dantian.
Mentally, increased focus. Spiritually, red or orange orb. Da Cheng Jie
Yao: “A fire ignites in the lower cauldron, its warmth spreading like a
rising sun, stirring the vital energy to life, as if a dragon awakens in
the depths.”
7. Killing the Three Corpses (Purifying Internal Evils)
Description: Eliminate Three Corpses (head, chest, abdomen) to remove
obstacles.
Posture: Sit in lotus position, spine straight, hands in lap,
or lie down for relaxation.
Time of Day: Evening (7–9 PM) for purification.
Breathing: Slow, rhythmic breathing (6 seconds inhale, 6 seconds
exhale), focusing on cleansing.
Dietary Changes: Fast from grains 1–2 days weekly (fruit/vegetable
fast). Hydrate with water.
Substances: Qinghao (artemisia) tea (1 cup daily) for purification.
Exercises:
Physical: Stretching (15 minutes):
1. Perform torso twists, neck rolls on nonfasting
days.
Energetic: Purification breathing (15 minutes, evening):
1. Sit in lotus position, hands on abdomen.
2. Inhale, visualizing pure Qi; exhale, expelling
dark energy.
3. Focus on head, chest, abdomen.
Spiritual: Three Corpses visualization (15 minutes):
1. Visualize three dark worms in head (craving),
chest (anger), abdomen (ignorance).
2. Imagine bright light dissolving them, replaced
by radiant Qi.
3. Affirm, “My body and spirit are purified.”
Phenomena and Visions: Lightness in body, reduced heaviness,
mild sweating during fasting. Energetically, release or “emptying” in head,
chest, abdomen. Mentally, clarity and reduced negative emotions. Spiritually,
vivid visions of dark forms dissolving into white or golden light. Baopuzi:
“When the three worms perish, the body becomes light as a feather, the
spirit soars free, and the heart sees a radiant light that banishes all
darkness, as if the heavens open within.”
8. Circulating Qi (Microcosmic Orbit)
Description: Circulate Qi through Ren and Du meridians to refine
Jing into Qi.
Posture: Sit in lotus position, spine straight, hands in lap
(thumbs touching), or stand.
Time of Day: Midnight (11 PM–1 AM, Zi hour) for Yang energy.
Breathing: Deep, continuous breathing (5 seconds inhale, 5 seconds
exhale), synchronized with Qi.
Dietary Changes: Qiboosting foods (red dates, goji berries).
Avoid cold foods.
Substances: Goji berries (1 tbsp daily).
Exercises:
Physical: Eight Brocades (20 minutes, morning):
1. Perform eight Qigong movements.
2. Coordinate with breathing.
Energetic: Microcosmic orbit meditation (15 minutes, midnight):
1. Sit in lotus position, tongue on roof of mouth.
2. Inhale, guide Qi up spine (Du meridian) to head.
3. Exhale, guide Qi down front (Ren meridian) to
lower Dantian.
Spiritual: Visualization (10 minutes):
1. Visualize Qi as flowing river through spine and
abdomen.
2. Imagine it cleansing body.
Phenomena and Visions: Warmth along spine, tingling in hands
or feet. Energetically, clear Qi movement in circuit, with vibrations.
Mentally, deep focus, inner rhythm. Spiritually, silver or blue stream
flowing through body. Chen Pu: “The true breath circulates like a wheel,
unobstructed, its flow like a river of stars moving through the body, connecting
heaven and earth in a seamless cycle.”
9. Refining Qi into Shen (Spirit Awakening)
Description: Transform Qi into Shen by focusing on middle Dantian
(heart).
Posture: Sit in lotus position, spine straight, hands over heart
(left over right).
Time of Day: Morning (5–7 AM) or evening (7–9 PM).
Breathing: Gentle, heartfocused breathing (4 seconds inhale,
4 seconds exhale), feeling warmth in chest.
Dietary Changes: Heartnourishing foods (red beans, spinach).
Avoid fatty foods.
Substances: Hawthorn berry tea (1 cup daily).
Exercises:
Physical: Chestopening stretches (10 minutes):
1. Stand, clasp hands behind back, open chest.
Energetic: Heart Dantian meditation (15 minutes):
1. Sit in lotus position, hands over heart.
2. Inhale, direct Qi to middle Dantian; exhale,
spread warmth.
Spiritual: Visualization (15 minutes):
1. Visualize red lotus in heart, blooming.
2. Imagine Shen as bright light within.
3. Affirm, “My spirit is vibrant.”
Phenomena and Visions: Warmth or pulsation in chest, relaxed
breathing. Energetically, Qi flows to heart, radiating to arms. Mentally,
emotional stability, compassion. Spiritually, red or white light in heart,
inner radiance. Chen Pu: “The spirit awakens, like a lamp lit in the heart,
its light spreading warmth and clarity, illuminating the inner self as
if a star shines within the chest.”
10. Creating the Immortal Fetus (Visualization of Yangshen)
Description: Form the Immortal Fetus (Golden Elixir) by integrating
Jing, Qi, Shen.
Posture: Sit in full lotus position, spine straight, hands in
Dantian mudra (fingers interlocked, thumbs touching, over lower abdomen).
Time of Day: Midnight (11 PM–1 AM) for Yang energy.
Breathing: Fire phasing (Huohou): 3 quick breaths (2 seconds
each), 1 long breath (8 seconds), focusing on lower Dantian.
Dietary Changes: Light, energyrich diet (quinoa, goji berries).
Avoid heavy meals.
Substances: Metaphorical “Golden Elixir”; astragalus tea (1 cup
daily).
Exercises:
Physical: Stable lotus posture (20–30 minutes):
1. Use cushions, keep spine erect.
Energetic: Fire phasing meditation (20 minutes, midnight):
1. Sit in lotus position, tongue on roof of mouth.
2. Perform fire phasing breathing, intensifying
lower Dantian.
Spiritual: Immortal Fetus visualization (15 minutes):
1. Visualize Jing (pearl), Qi (golden light), Shen
(white light) merging in lower Dantian.
2. Form golden embryo, pulsing with life.
3. Affirm, “The Golden Elixir is born.”
Phenomena and Visions: Intense warmth or vibration in lower Dantian,
spreading to spine. Energetically, pulsating energy like a heartbeat. Mentally,
profound focus, unity. Spiritually, vivid golden embryo, celestial sounds
or scents. Chen Pu: “The true seed forms, a golden light shines within
the cauldron, its radiance like a child born of heaven, pulsating with
the breath of the universe, accompanied by subtle melodies of the stars.”
11. Nurturing the Immortal Fetus (Stabilization)
Description: Strengthen the Immortal Fetus for stability.
Posture: Sit in lotus or halflotus, spine straight, hands on
lower abdomen.
Time of Day: Morning (5–7 AM) or evening (7–9 PM).
Breathing: Slow, deep Dantian breathing (6 seconds inhale, 6
seconds exhale), focusing on three Dantian.
Dietary Changes: Energyrich diet with protein (tofu, nuts).
Substances: Cordyceps (1 tsp in tea daily).
Exercises:
Physical: Five Animals Frolic (20 minutes):
1. Mimic tiger, deer, bear, monkey, crane.
2. Coordinate with breathing.
Energetic: Dantian harmonization (15 minutes):
1. Sit in lotus position, hands on abdomen.
2. Inhale, direct Qi to lower, middle, upper Dantian.
3. Exhale, stabilize fetus.
Spiritual: Visualization (15 minutes):
1. Visualize golden embryo growing, enveloped in
light.
2. Imagine it drawing strength from Dantian.
3. Affirm, “The Immortal Fetus grows strong.”
Phenomena and Visions: Sustained warmth in lower Dantian, increased
vitality. Energetically, rhythmic pulsation in Dantian, like a living presence.
Mentally, inner calm, purpose. Spiritually, embryo expanding, radiating
golden light, protective aura. Chen Pu: “The seed matures, nourished by
the true breath, its form growing stronger, enveloped in a golden radiance
that pulses like a living star, guarded by the celestial light of the Dao.”
12. Perfecting the Immortal Fetus (Fruition)
Description: Bring the Immortal Fetus to full maturity, achieving
a perfected spiritual body.
Posture: Sit in full lotus position, spine straight, hands in
Dantian mudra.
Time of Day: Evening (7–9 PM) for spiritual focus.
Breathing: Gentle, continuous breathing (5 seconds inhale, 5
seconds exhale), focusing on lower Dantian.
Dietary Changes: Nutrientdense foods (leafy greens, nuts). Avoid
heavy meals.
Substances: Reishi mushroom tea (1 cup daily).
Exercises:
Physical: Gentle Qigong (15 minutes):
1. Perform “Wave Hands Like Clouds.”
Energetic: Three Dantian harmonization (15 minutes):
1. Sit in lotus position, hands on abdomen.
2. Inhale, circulate Qi through Dantian.
3. Exhale, stabilize fetus.
Spiritual: Visualization (20 minutes):
1. Visualize Immortal Fetus as fully formed, radiant
immortal being.
2. Imagine it connected to cosmos via silver cord.
3. Affirm, “The Immortal Fetus is perfected.”
Phenomena and Visions: Radiant warmth throughout body, lightness.
Energetically, unified energy flow, fetus feels “complete.” Mentally, profound
peace, detachment. Spiritually, golden immortal figure, celestial palace.
Chen Pu: “The spirit body forms, ready to ascend, its golden form radiant
as the sun, standing in a palace of light where the heavens converge, complete
and eternal in its divine essence.”
13. Transcending Physical Limitations (Mundane Detachment)
Description: Overcome physical and worldly desires.
Posture: Sit in lotus position or stand, feet shoulderwidth apart,
spine straight.
Time of Day: Morning (5–7 AM) or anytime.
Breathing: Natural, relaxed breathing, focusing on release.
Dietary Changes: Light diet (fruits, vegetables). Avoid indulgent
foods.
Substances: Pure water or herbal teas.
Exercises:
Physical: Daoyin (15 minutes):
1. Perform stretches, joint rotations.
Energetic: Qi release meditation (10 minutes):
1. Sit or stand, breathe naturally.
2. Visualize Qi dissolving attachments as dark clouds.
Spiritual: Detachment visualization (15 minutes):
1. Visualize ascending to celestial realm, leaving
earthly concerns.
2. Imagine body as light.
3. Affirm, “I am free from the mundane.”
Phenomena and Visions: Lightness, reduced bodily awareness, floating
sensation. Energetically, freeflowing Qi. Mentally, detachment from desires.
Spiritually, soaring through clouds, meeting celestial beings. Chen Pu:
“The body transcends, as if walking among stars, its form light as air,
the mind free from earthly bonds, beholding visions of celestial courts
where immortals dwell.”
14. Union with the Dao (Spiritual Integration)
Description: Merge consciousness with the Dao, refining spirit body.
Posture: Sit in full lotus position, spine straight, hands in
cosmic mudra (palms up, thumbs touching index fingers).
Time of Day: Midnight (11 PM–1 AM) for cosmic alignment.
Breathing: Slow, meditative breathing (6 seconds inhale, 6 seconds
exhale), focusing on upper Dantian.
Dietary Changes: Minimal diet (soups, broths).
Substances: Metaphorical “elixir of immortality.”
Exercises:
Physical: Stable lotus posture (20–30 minutes).
Energetic: Ecstatic excursions (Yuanyou) (20 minutes, midnight):
1. Sit in lotus position, tongue on roof of mouth.
2. Inhale, guide Qi to upper Dantian; exhale, spread
outward.
Spiritual: Dao visualization (20 minutes):
1. Visualize merging with infinite Dao, formless
light.
2. Dissolve self into cosmos.
3. Affirm, “I am one with the Dao.”
Phenomena and Visions: Minimal bodily sensation, as if body dissolves.
Energetically, boundless Qi flow, merging with universe. Mentally, loss
of ego, pure awareness. Spiritually, infinite light, celestial realms,
or formless void. Chen Pu: “The spirit merges with the Great Void, boundless
and eternal, its essence like a star dissolving into the infinite sky,
where no self remains, only the radiant unity of the Dao.”
15. Transcending Time and Space (Cosmic Unity)
Description: Achieve full transcendence and unity with the universal
order.
Posture: Sit in full lotus position, spine straight, hands on
knees, palms up, or lie in corpse pose.
Time of Day: Early morning (3–5 AM, Yin hour) for stillness.
Breathing: Complete stillness (Zhiguan) breathing: silent, barely
perceptible breaths (8 seconds inhale, 8 seconds exhale).
Dietary Changes: Minimal diet (rice, water).
Substances: None; spiritual essence.
Exercises:
Physical: Lotus posture or corpse pose (20 minutes).
Energetic: Stillness meditation (20 minutes):
1. Sit or lie down, breathe silently, focus on upper
Dantian.
2. Merge Qi with cosmic energy.
Spiritual: Cosmic visualization (20 minutes):
1. Visualize self as boundless, eternal light in
cosmos.
2. Transcend time and space.
3. Affirm, “I am eternal, one with the universe.”
Phenomena and Visions: No bodily awareness, complete stillness.
Energetically, no distinct Qi, only cosmic unity. Mentally, absolute clarity.
Spiritually, infinite cosmos or formless unity. Chen Pu: “The spirit transcends
all limits, residing in the eternal, its form dissolved into the vastness
of the universe, where time and space vanish, and only the boundless light
of the Dao remains.”
