平明睡觉，先醒心，后醒眼。两手搓热，熨眼数十遍。以睛左旋右转各九遍。闭住少顷，忽大
挣开。却除风火。披衣起坐，叩齿集神，次鸣天鼓，根据呵、呼、 、吹、嘘、嘻六字诀，吐浊吸清。按五
行相生循序而行一周，散夜来蕴积邪气。随便导引，或进功夫，徐徐栉沐，饮食调和。面宜多擦，发宜
多梳，目宜常运，耳宜常凝，齿宜常叩，口宜常闭，津宜常咽，气宜常提，心宜常静，神宜常存，
背宜常暖，腹宜常摩，胸宜常护，囊宜常裹，言语宜常简默，皮肤宜常干沐。食饱徐行，摩脐擦背，
使食下舒，方可就坐。饱食发痔，食后曲身而坐，必病中满。怒后勿食，食后勿怒。身体常欲小劳，
流水不腐，户枢不朽，运动故也。勿得久劳∶久行伤筋，久立伤骨，久坐伤肉，久卧伤气，久视伤神，
久听伤精。忍小便膝冷成淋，忍大便乃成气痔，着湿衣、汗衣，令人生疮。夜膳勿饱，饮酒勿醉，
醉后勿饮冷，饱余勿便卧。头勿向北卧，头边勿安火炉。切忌子后行房，阳方生而顿减之，一度伤于
百度。大怒交合，成痈疽；疲劳入房，虚损少子。触犯阴阳禁忌，不惟父母受伤，生子亦不仁不孝。
临睡时，调息咽津，叩齿，鸣天鼓。先睡眼，后睡心。侧曲而卧，觉直而伸。昼夜起居，乐在其中矣。
天刚亮醒来时，先让心神清醒，再睁开双眼。双手搓热，在眼部熨烫数十次。眼球向左、向右各旋转九圈。闭眼片刻后，突然用力睁大。这样可以祛除风火之邪。披衣起身坐定，叩击牙齿以聚集精神，接着鸣响天鼓（掩耳弹枕），依据呵、呼、呬、吹、嘘、嘻六字诀，吐出浊气，吸入清气。按照五行相生的顺序循环一周，以消散夜间蕴积的邪气。随意进行导引练习，或进行日常修养功夫，然后慢慢梳洗沐浴，饮食调和。面部宜多擦拭，头发宜多梳理，眼睛宜经常运转，耳朵宜经常凝神倾听，牙齿宜经常叩击，嘴巴宜经常闭合，津液宜经常吞咽，气息宜经常提摄，心神宜经常宁静，精神宜经常存守，背部宜经常保暖，腹部宜经常按摩，胸部宜经常保护，阴囊宜经常包裹，言语宜经常简少沉默，皮肤宜经常干浴摩擦。饭后应缓慢行走，按摩肚脐、擦拭背部，使食物顺利下行，之后才可以坐下。饱食容易引发痔疮，饭后弯腰曲身而坐，必定导致中焦胀满。发怒后不要进食，进食后不要发怒。身体应当保持适度的轻微劳作，流水不腐，户枢不蠹，是因为它们经常运动的原因。不要过度劳累：久行损伤筋脉，久立损伤骨骼，久坐损伤肌肉，久卧损伤气机，久视损伤神气，久听损伤精气。强忍小便会导致膝盖发冷并发展成淋证，强忍大便会形成气痔，穿着潮湿或汗湿的衣服，会让人患上疮疡。晚餐不要吃得太饱，饮酒不要喝醉，醉后不要饮用冷饮，饱食后不要立即躺卧。头部不要向北侧卧，床头不要放置火炉。切忌在子时之后进行房事，阳气刚刚生发却骤然耗损，一次伤害胜过百次。大怒之时行房，会形成痈疽；疲劳状态下入房，会导致虚损且子嗣稀少。触犯阴阳禁忌，不仅父母受损，所生子女也会不仁不孝。临睡时，调节呼吸，吞咽津液，叩击牙齿，鸣响天鼓。先让眼睛入睡，再让心神入睡。侧身弯曲而卧，醒来时伸直身体。昼夜起居作息，乐趣便在其中了。
Upon waking at dawn, first awaken the mind (Shen), then open the eyes. Rub both hands until hot, and apply them to the eyes for dozens of repetitions. Rotate the eyeballs left and right, nine times each. Close the eyes for a short while, then suddenly open them wide. This expels wind and fire pathogens. Put on clothes, sit up, click the teeth to gather spirit, then perform "Ming Tian Gu" (Heavenly Drumming). According to the Six Syllable Formula (Liu Zi Jue) of He, Hu, Si, Chui, Xu, and Xi, exhale turbid qi and inhale clear qi. Circulate through the cycle of the Five Elements generating one another once to dissipate evil qi accumulated overnight. Engage in free Daoyin exercises or daily cultivation practices, then slowly comb, bathe, and harmonize diet. The face should be rubbed frequently; hair should be combed often; eyes should move regularly; ears should focus attentively; teeth should be clicked often; mouth should remain closed; saliva should be swallowed frequently; qi should be lifted often; mind should be tranquil; spirit should be preserved; back should be kept warm; abdomen should be massaged; chest should be protected; scrotum should be wrapped; speech should be concise and silent; skin should be dry-bathed frequently. After eating, walk slowly, massage the navel, and rub the back to facilitate digestion before sitting. Full meals may cause hemorrhoids; sitting with a curved body after eating will surely lead to middle-jiao fullness. Do not eat after anger; do not get angry after eating. The body should undergo slight labor: flowing water does not rot, door hinges do not decay, because they move. Avoid excessive fatigue: prolonged walking damages sinews, prolonged standing damages bones, prolonged sitting damages flesh, prolonged lying down damages qi, prolonged viewing damages spirit, prolonged listening damages essence. Withholding urine causes cold knees and leads to Lin syndrome; withholding stool leads to Qi hemorrhoids; wearing wet or sweaty clothes causes sores. Dinner should not be too full; alcohol should not lead to intoxication; do not drink cold liquids after drunkenness; do not lie down immediately after being full. Do not sleep with the head facing north; do not place a stove near the head. Strictly avoid intercourse after the Zi hour (11 PM–1 AM); when Yang is just beginning to generate, sudden depletion causes damage equivalent to a hundred instances. Intercourse during great anger forms carbuncles and ulcers; intercourse while fatigued causes deficiency and scant offspring. Violating Yin-Yang taboos harms not only the parents but also results in children who are unkind and unfilial. Before sleeping, regulate breath, swallow saliva, click teeth, and perform Heavenly Drumming. First let the eyes sleep, then let the mind sleep. Sleep on your side, curled up; stretch straight upon waking. In day and night routines, joy lies within.