撒开两手，鱼跃鸢飞。打破桶底，中流自在。此是转身向上一路，还从法外护持。所以饥食
困眠，假借四大。行住坐卧，不离色身。但令二六时中，随方作课，使生气流行，身无奇病。只此着
衣吃饭，家风便是空、假，中观正局。
辰
夙兴，整衣襟，坐明窗中，调息受天气，进白汤一瓯，勿饮茶，栉发百余遍，使疏风、清火、
明目、去脑中热。盥漱毕，早餐宜粥，宜淡素。饱，徐行百步，以手摩腹，令速下食。天气者，亥子以来真
气也。静而清，喧而浊，故天气至巳午而微矣。
巳
读书，或《楞严》，或《南华》，或《易》一卦，循序勿泛滥。勿妄想，勿聚谈，了大义，知止，
勿积疑。倦即闭目，咽津数十口。见宾客，寡言以养气。
午
坐香一线，毕经行使，神气安顿。始饭，用素汤。当饥而食，未饱先止。茶涤口腻，漱去乃饮。
多行步，少坐，勿伛，胸中闷则默呵气二三口。凡饮食之节，减满受虚，故当饥，节其满；未饱，留其虚。
未
猎史，看古人大局。穷事理，流览时务。事来须应遇，物来须识破。勿昼卧，无事无物，不妨事
物之来。涉猎流览，都是妙门生趣，读书人日用不知。
申
朗诵古人得意文一二篇，引满数酌，勿多饮令昏志。或吟名人诗数首，弄笔仿古帖，倦即止。
吟诵浮白，以王真气，亦是张颠草书被酒入圣时也。
酉
坐香一线，动静如意。晚餐宜早，课儿子一日程，如法即止。小饮，勿沉醉陶然。热水濯足，
降火除湿。暮漱，涤一日饮食之毒。
戌
灯夜默坐，勿多思，勿多阅。多思伤心，多阅伤目。坐勿过二更，须安睡以培元气。卧必
侧身，屈上一足。先睡心，后睡眼。睡心是止法，睡眼是观法。
亥子
亥末子初，婴始孩也。一身元气，于焉发陈。当其机候，起坐拥衾。虚心静宁，无为而行。约
香一线，固其命门。精神日余，元气大盈。醒而行之，难老而长存也。
丑寅
丑寅间，精气发生时也。勿酣睡，静守，令精住其宅。或转侧，卧如弓，气亦周流不漏泄，
如句萌不折，迎生气也。
卯
醒见晨光，披衣坐床。叩齿三百，转动两肩。调其筋骨，以和阴阳。振衣下榻，俾勿滥觞。
撒开双手，像鱼跃出水面、鹰飞翔天空一样自由舒展。打破桶底的束缚，在激流中自在从容。这是转身向上提升的境界，还需要从法则之外加以护持。所以饿了就吃饭，困了就睡觉，借助于构成身体的地、水、火、风“四大”元素。行走、站立、坐着、躺着，都不离开这个色身（肉体）。只要让一天十二个时辰中，随着方位和情境进行功课练习，使生机之气流畅运行，身体就不会产生奇特的疾病。仅仅穿着衣服、吃饭，这种家风就是契合“空”、“假”的中观正局。
辰时
早起，整理衣襟，坐在明亮的窗户中间，调节呼吸以接纳天气，喝下一瓯白开水，不要喝茶。梳头一百多遍，起到疏风、清火、明目、去除脑中热邪的作用。洗漱完毕后，早餐宜喝粥，宜清淡素食。吃饱后，慢慢行走百步，用手按摩腹部，帮助食物快速下行消化。所谓天气，是指从亥时、子时以来产生的真气。安静时清澈，喧闹时浑浊，所以到了巳时、午时，天气就变得微弱了。
巳时
读书，或者读《楞严经》，或者读《南华经》（即《庄子》），或者读《易经》的一卦，循序渐进，不要泛滥无归。不要胡思乱想，不要聚集交谈，要领悟大义，知道适可而止，不要积累疑惑。疲倦时就闭上眼睛，吞咽唾液几十口。会见宾客时，少说话以保养气机。
午时
坐香燃尽一线的时间，读完经文并处理完大小便事务，神气安顿下来。才开始吃饭，吃素汤。应当在饥饿时进食，在未饱之前先停止。茶可以涤除口中的油腻，漱口后再饮用。多走路，少坐着，不要弯腰驼背，如果胸中闷塞，就默默呵气二三口。凡是饮食的节制，要在过饱时减少，在空虚时接受，所以当饥饿时，节制其过满；未饱时，保留其虚空。
未时
研读史书，看古人的大局观。穷究事理，浏览时事政务。事情来了必须应对，事物出现必须识破本质。不要在白天躺卧，如果没有事情也没有外物干扰，不妨碍事物的到来。广泛涉猎浏览，都是妙门生趣，读书人日常生活中却不知道这些道理。
申时
朗诵古人得意的文章一二篇，斟满酒杯喝几口，不要多喝导致神志昏沉。或者吟诵名人的诗作几首，挥毫模仿古代法帖，疲倦就停止。吟诵时举杯浮白，以涵养真气，这也是张旭草书在醉酒进入圣境时的状态。
酉时
坐香燃尽一线的时间，动静随心如意。晚餐宜早，检查儿子一天的功课，合乎方法就停止。小酌饮酒，不要沉醉其中。用热水洗脚，以降火除湿。晚上漱口，涤除一天饮食积累的毒素。
戌时
灯下静默端坐，不要多思虑，不要多看东西。多思虑伤心，多看伤目。坐着不要超过二更天，必须安稳睡觉以培养元气。睡觉一定要侧身，弯曲一只脚。先让心入睡，再让眼睛入睡。让心入睡是“止”的方法，让眼睛入睡是“观”的方法。
亥时、子时
亥末子初，婴儿开始孩提之时。一身元气，在此时发生更新陈旧的代谢。当这个时机来临，起身拥被而坐。虚心宁静，无为而行。大约燃尽一线香的时间，巩固命门之火。精神日益盈余，元气大大充盈。醒来后践行此道，就能难老而长存。
丑时、寅时
丑寅之间，是精气发生的时候。不要酣睡，静静守护，让精气停留在其宅舍。或者翻身侧卧，睡姿如弓，气也能周流全身不泄漏，就像萌芽不被折断，迎接生气。
卯时
醒来见到晨光，披上衣服坐在床上。叩齿三百次，转动两肩。调和筋骨，以平衡阴阳。抖落衣服灰尘下床，使行为不要滥觞（指起始或过度）。
Spread both hands, free as a fish leaping out of water or a kite flying in the sky. Break through the bottom of the bucket, moving freely in mid-stream. This is the path of turning around and ascending further, yet it still requires protection from beyond the methods. Therefore, eat when hungry, sleep when drowsy, borrowing from the "Four Great Elements" (Earth, Water, Fire, Wind) that constitute the body. Walking, standing, sitting, and lying down never depart from this form-body (physical body). As long as during the twelve two-hour periods of the day, one practices according to circumstances, allowing the vital energy to flow smoothly, the body will not suffer from strange diseases. Merely wearing clothes and eating meals, this family tradition aligns with the correct structure of Middle Way contemplation on "Emptiness" and "Provisional Existence."
Chen Hour (07:00–09:00)
Wake up early, adjust your clothes, sit by a bright window, regulate breathing to receive the heavenly qi, drink one cup of plain warm water, do not drink tea. Comb your hair more than a hundred times to disperse wind, clear fire, brighten the eyes, and remove heat from the brain. After washing and rinsing, breakfast should be congee, light and vegetarian. After eating fully, walk slowly for a hundred steps and massage the abdomen with your hands to facilitate rapid digestion of food. The so-called "heavenly qi" refers to the true qi generated since Hai and Zi hours. It is clear when quiet and turbid when noisy; thus, by Si and Wu hours, the heavenly qi becomes weak.
Si Hour (09:00–11:00)
Read books, such as the *Shurangama Sutra*, the *Nanhua Jing* (Zhuangzi), or a hexagram from the *I Ching*. Proceed step by step without being excessive. Do not indulge in wild thoughts, do not gather and chat excessively. Grasp the major principles, know where to stop, and do not accumulate doubts. When tired, close your eyes and swallow saliva dozens of times. When receiving guests, speak little to nourish qi.
Wu Hour (11:00–13:00)
Sit until a line of incense burns out, finish reading scriptures and attending to bodily functions, and settle your spirit and qi. Then begin to eat, consuming vegetable soup. Eat when hungry, but stop before feeling full. Tea cleanses the mouth of grease; rinse your mouth before drinking. Walk more, sit less, and do not hunch your back. If you feel stifled in the chest, silently exhale two or three times. Regarding dietary moderation: reduce when full and accept when empty. So, when hungry, moderate the excess; when not yet full, leave room for emptiness.
Wei Hour (13:00–15:00)
Study history to understand the grand perspectives of ancient sages. Exhaustively investigate principles of affairs and browse current events. When matters arise, respond appropriately; when objects appear, see through their nature. Do not lie down during the day. If there are no matters or objects, do not hinder the arrival of things. Extensive browsing and reading are all wonderful sources of interest, which scholars often fail to notice in daily life.
Shen Hour (15:00–17:00)
Recite one or two articles that pleased the ancients, pour a few cups of wine, but do not drink too much to cause mental confusion. Or recite several poems by famous poets, practice calligraphy imitating ancient models, and stop when tired. Reciting while raising the cup to drain it cultivates true qi; this is also the state when Zhang Xu's cursive script reached sainthood while intoxicated.
You Hour (17:00–19:00)
Sit until a line of incense burns out, moving and resting as desired. Dinner should be early. Review your son's daily lessons; if they follow the method, stop. Drink a small amount of alcohol, but do not become drunk and intoxicated. Wash your feet with hot water to descend fire and dispel dampness. Rinse your mouth at dusk to cleanse the toxins accumulated from a day's diet.
Xu Hour (19:00–21:00)
Sit silently under lamplight at night; do not think too much, do not read too much. Excessive thinking damages the heart, and excessive reading damages the eyes. Do not sit past the second watch; ensure sound sleep to cultivate primordial qi. When sleeping, lie on your side with one leg bent. First let the mind sleep, then let the eyes sleep. Letting the mind sleep is the method of "Stopping" (Zhi); letting the eyes sleep is the method of "Observing" (Guan).
Hai and Zi Hours (21:00–01:00)
At the end of Hai and beginning of Zi, akin to an infant starting childhood, the body's primordial qi undergoes renewal and elimination of the old. When this timing arrives, rise and sit wrapped in blankets. Keep the mind empty and tranquil, acting through non-action. For about the time it takes a line of incense to burn, consolidate the Mingmen Gate (Gate of Life). Spirit will increase daily, and primordial qi will become abundant. Practicing this upon waking leads to longevity and enduring vitality.
Chou and Yin Hours (01:00–05:00)
Between Chou and Yin hours is when essence and qi are generated. Do not sleep heavily; guard quietly to allow essence to remain in its dwelling. You may turn over or lie on your side like a bow, ensuring qi circulates thoroughly without leakage, just as a sprout is not broken, welcoming the vital energy.
Mao Hour (05:00–07:00)
Upon waking and seeing morning light, put on clothes and sit on the bed. Clench teeth three hundred times and rotate both shoulders. Harmonize muscles and bones to balance Yin and Yang. Shake off dust from clothes and get out of bed, ensuring behavior does not start improperly or become excessive.