동의보감- 내경편 권1-16 按摩導引안마도인

按摩導引-안마도인
[동의보감 원문 링크]

《양생서》에, "밤에 잠이 깼을 때는 늘 치아를 9번 맞부딪치고 침을 9번 삼킨 후 손으로 코의 좌우와 상하를 수십 번 문지른다"고 하였다. 또, "매일 아침 일찍 일어나 치아를 맞부딪치고 침으로 입안을 헹군 뒤 한 입 가득 삼킨다. 코를 찡그리고 숨을 멈춘 뒤 오른손을 머리 위로 넘겨 왼쪽 귀를 14번 당기고 다시 왼손을 머리 위로 넘겨 오른쪽 귀를 14번 당긴다. 이렇게 하면 귀가 밝아지고 오래 산다"고 하였다.

또 "손바닥을 열이 나게 비빈 후 두 눈을 14번 문지르면 
눈의 예장(瞖障)이 저절로 없어지고 눈이 밝아지며 풍이 사라진다. 
이마를 자주 문지르는 것을 '천정(天庭)을 닦는다'고 하는데, 
발제까지 14번 문지르면 얼굴에서 절로 빛이 난다. 
또한 중지로 콧마루 양쪽을 20-30번 문질러 표리가 모두 열이 나게 하는 것을 
'중악(中岳)에 물을 댄다'고 하는데, 이런 방법으로 폐를 적셔준다. 
횟수에 상관없이 손으로 귓바퀴를 문지르는 것을 '성곽(城郭)을 닦는다'고 한다. 
이렇게 하면 신기(腎氣)를 보하고 귀가 먹는 것을 막을 수 있다"고 하였다.

도인법導引法

구선이 노래하기를, 

"눈을 감은 채 마음을 고요히 하여 앉고서 악고(握固)하여 가만히 신(神)을 가다듬는다. 
(악고는 엄지손가락을 안으로, 네 손가락을 밖으로 하여 주먹을 쥐는 것이다) 
치아를 36번 맞부딪치고, 두 손으로 곤륜(崑崙)을 감싼다. 
(곤륜은 머리이다. 목 뒤로 손을 깍지끼고 9번 숨을 쉬는데, 숨소리가 귀에 들리지 않게 한다) 
좌우에서 천고(天鼓)를 울려 24번 들리게 한다. 
(두 손바닥으로 두 귀를 가리고 먼저 둘째손가락으로 중지를 눌러서 머리 뒤를 튕긴다) 
천주(天柱)를 조금씩 흔들고 
(고개를 24번 좌우로 돌려 어깨가 따라 움직이게 한다) 
적룡(赤龍)으로 침을 휘저어 뒤섞는다. 
(적룡은 혀다. 혀로 입안을 휘저어 침이 나오게 한 뒤 그것을 삼킨다) 
침으로 36번 양치하니 신수(神水)가 입안에 가득하다. 
(신수는 입안의 침이다) 
입 속의 침을 세 번 나누어 삼키면 
(양치한 침을 세 모금으로 나누어 꼴깍 소리를 내며 삼킨다) 
용이 움직여 호랑이가 스스로 달려가는 격이 된다. 
(용은 침이고 호랑이는 숨이다) 
숨을 참고 손으로 문질러 열을 내고
(코로 맑은 기를 들이키고 잠시 숨을 참는다. 손으로 코를 문질러 매우 뜨겁게 한 뒤 천천히 콧속의 숨을 내보낸다) 
몸 뒷쪽의 정문(精門)을 문지른다. 
(정문은 허리 뒤의 외신(外腎)이다. 손바닥을 모아 문지른 뒤에는 손을 거두어 악고한다) 
한 모금의 기(氣)를 다한 후에 
(다시 숨을 참는 것이다) 
불이 배꼽에서 타오른다고 상상한다. 
(심화(心火)가 아래로 내려와 단전을 태운다고 상상하고 아주 뜨거워지면 뒤의 방법을 쓴다) 
좌우로 녹로(轆轤)를 돌리고 
(머리를 숙이고 양어깨를 36번 흔든다. 불이 단전으로부터 쌍관(雙關)을 뚫고 뇌호(腦戶)에 들어간다고 상상하며 코로 맑은 기를 들이쉬고는 잠시 숨을 참는다) 
두 다리를 쭉 편다. 
(두 다리를 곧게 편다) 
손을 깍지낀 채 허공에 뻗고 
(손을 깍지끼고 3번 혹은 9번 위로 펴준다) 
고개를 숙이고 발을 자주 잡아당긴다. 
(두 손을 앞으로 향하게 하여 두 발바닥을 13번 당기고 나서 발을 거두고 단정히 앉는다) 
이렇게 하여 물이 거슬러 올라오기를 기다리니 
(입안에서 침이 나오기를 기다린다. 나오지 않으면 앞의 방법과 같이 하여 혀를 재빨리 휘저어 침이 나오게 한다) 
다시 침으로 양치하고 또다시 삼킨다. 
이 같이 3차례 반복하면 신수(神水)를 9번 삼킨 것이 된다. 
(한 모금을 3번에 나누어 삼키고 이것을 3번 반복하니 9번이 된다) 
꼴깍 삼키는 소리에 백맥(百脉)이 절로 고르게 되고 하거(河車)가 운반을 마치니 
(어깨와 몸을 흔드는 것 24회와 다시 녹로를 돌리는 것 24회이다) 
불이 피어올라 몸을 두루 태운다. 
(단전의 불이 아래에서 올라와 두루 태운다고 상상한다. 이 때 입과 코를 막고 숨을 잠시 멈춘다) 
사마(邪魔)가 감히 다가오지 못하고 잠을 잘 때도 정신을 잃지 않는다. 
추위와 더위도 들어올 수 없고 병과 재앙도 머물 수 없다. 
자시(子時) 후 오시(午時) 전에 수행하니 건곤이 하나로 된다. 
순환하여 차례대로 돌아가니 팔괘가 꼬리를 물고 돌아간다"고 하였다.


[按摩導引]
[Massage and Guiding-pulling Exercises]

養生書曰, 夜臥覺, 常叩齒九通, 嚥唾九過, 以手按鼻之左右上下數十過. 又曰, 每朝早起啄齒, 幷漱津唾滿口嚥之, 縮鼻閉氣, 以右手從頭上引左耳二七, 復以左手從頭上引右耳二七, 令耳聰延年.
It is said in the Book on Nourishing Life (養生書): "When awakened at night, always click the upper and lower teeth nine times, swallow saliva nine times and rub the left, right, upper, and lower parts of the nose with the hand ten times." Also, "Wake up early every morning, click the upper and lower teeth, wash the inside of the mouth with saliva and swallow. Frown around the nose, hold one's breath and pull the left ear 14 times with the right hand behind the head and with the left hand pull the right ear 14 times. This makes hearing better and ensures a long life." 

又曰, 熱摩手心, 熨兩眼每二七遍, 使人眼目自然無障瞖, 明目去風. 頻拭額上, 謂之修天庭, 連髮際二七遍, 面上自然光澤. 又以中指於鼻梁兩邊揩二三十遍, 令表裏俱熱, 所謂灌漑中岳, 以潤於肺. 以手摩耳輪不拘遍數, 所謂修其城郭, 以補腎氣, 以防聾聵.
Also, "Rub the hands together until they are warm and rub the eyes 14 times. This removes the nebula in the eyes, makes eyesight brighter, and removes pathogenic wind. Rubbing the forehead often is called 'cleaning the ceiling of the sky'. If one rubs the head all through the hairline, the face will shine. Also, rub the sides of the nose 20-30 times with the middle finger until the exterior and interior are heated, so-called 'irrigating water to the middle valley'; this is the method of moisturizing the lungs. Rubbing the auricle with the hands regardless of the number of times is called 'polishing the castle. This tonifies kidney qi and prevents hearing loss." 

臞仙有歌曰, 閉目冥心坐盤趺而坐, 握固靜思神握固者, 以大指在內四指在外而作拳也, 叩齒三十六以集心神, 兩手抱崑崙崑崙頭也. 叉兩手向項後數九息, 勿令耳聞, 左右鳴天鼓, 二十四度聞以兩手心掩兩耳, 先以第二指壓中指, 彈腦後, 微擺撼天柱搖頭左右顧, 肩膊隨動二十四度, 赤龍攪水渾赤龍舌也. 以舌攪口中, 待津液生而嚥之, 漱津三十六, 神水滿口勻神水, 口中津也, 一口分三嚥所漱津液, 分作三口, 作汨汨聲而嚥之, 龍行虎自奔液爲龍, 氣爲虎, 閉氣搓手熱鼻引淸氣, 閉之少頃, 搓手令極熱, 鼻中徐徐放氣出, 背摩後精門精門者, 腰後外腎也. 合手心摩畢, 收手握固, 盡此一口氣再閉氣也, 想火燒臍輪想心火下燒丹田, 覺熱極, 卽用後法, 左右轆轤轉俯首擺撼兩肩三十六, 想火自丹田透雙關入腦戶, 鼻引淸氣閉少頃, 兩脚放舒伸放直兩脚, 叉手雙虛托叉手相交向上, 三次或九次, 低頭攀足頻以兩手向前鉤雙脚心十三次, 乃收足端坐, 以候逆水上候口中津液生, 如未生, 急攪取水, 如前法, 再漱再呑津, 如此三度畢, 神水九次呑一口三嚥三次爲九, 嚥下汨汨響, 百脉自調勻, 河車搬運訖擺肩幷身二十四, 及再轉轆轤二十四次, 發火遍燒身想丹田火自下而上遍燒, 此時口鼻皆閉氣少頃, 邪魔不敢近, 夢寐不能昏, 寒暑不能入, 灾病不能迍, 子後午前作, 造化合乾坤, 循環次第轉, 八卦是良因.
Quxian (臞仙) sang: "Close the eyes and sit (with legs crossed) with a calm mind and make a fist with the thumb inside and control the spirit. Click the upper and lower teeth 36 times (to gather the heart and spirit together). Cover the mountain (the head) with two hands. Cross the fingers behind the neck and breathe 9 times, not letting the breathing sound be heard. Ring the heavenly drums and let it be heard 24 times. (Cover both ears with both hands, press the middle finger with the index finger, and flick on the back of the head). Swing the heavenly pillar mildly. (Shake the head 24 times left and right and let the shoulders follow). Shake the saliva with the red dragon. (Red Dragon refers to the tongue. Stir the insides of the mouth with the tongue and swallow the saliva). Wash the insides of the mouth with the saliva 36 times and the spirit-water (神水, the saliva) fills the mouth. When one swallows the saliva three times, (swallow saliva three times each time at a gulp), it is like the movement of the dragon making the tiger run. (Dragon is saliva and tiger is breath). Hold one's breath and rub with hands to induce heat. (Breathe in clear qi through the nose and hold your breath for a while. Rub the nose with your hands and make it hot; exhale slowly). In addition, rub the essence-gate on the low-back. (Essence-gate is the external kidneys on the low-back. After rubbing both hands, make fists with the thumbs inside). After finishing one breath of qi (Holding your breath again), imagine there is a Fire burning at the umbilicus. (Imagine the heart Fire is burning down at the lower danjeon field and follow the next step when the navel feels hot). Move the pulley to the left and right. (Put down the head and shake both shoulders 36 times. Imagine the Fire entering the double bar and into the brain entrance. Inhale clear qi through the nose and hold your breath for a short while). Stretch both legs straight. Cross the fingers and stretch both arms into the air 3 or 9 times. Put down the head and pull the feet often. (Put the hands forward and pull the feet 13 times, gather the feet again, and sit upright). Doing this, wait for the water to come upstream. (Wait for the saliva to come out and if it does not, repeat the previous steps and wipe the inside of the mouth with the tongue fast and let the saliva come). Again wash with the saliva and swallow again. Doing this three times equals to swallowing the spirit-water (神水) 9 times. (Swallow saliva three times, repeat this three times, that is 9 times in total). At the sound of one gulp, the pulse becomes even and the cart finishes its delivery. (Shaking both shoulders and moving the pulley 24 times). And the Fire starts burning and heats the body thoroughly. (Imagine the Fire in the cinnabar field heating the body thoroughly. Cover the mouth and nose and hold your breath for a short while). The evil pathogen will not dare come near, and one will be alert even when sleeping. Cold and heat cannot invade, and diseases and disasters do not have the will to stay. Train after Ja time (11:00 pm~1:00 am) and before O time (11:00 am 1:00 pm), and Geon and Gon will unite. Circulation will make this whole, and the Eight trigrams will circulate, following one another in the body."