真人曰∶虽常服饵而不知养性之术，亦难以长生也。养性之道，常欲小劳，但莫大疲及
强所不能堪耳。且流水不腐，户枢不蠹，以其运动故也。养性之道，莫久行久立，久坐久卧，
久视久听。盖以久视伤血，久卧伤气，久立伤骨，久坐伤肉，久行伤筋也。仍莫强食，莫强
酒，莫强举重，莫忧思，莫大怒，莫悲愁，莫大惧，莫跳踉，莫多言，莫大笑。勿汲汲于所
欲，勿 怀忿恨，皆损寿命。若能不犯者，则得长生也。故善摄生者，常少思少念，少欲少
事，少语少笑，少愁少乐，少喜少怒，少好少恶，行此十二少者，养性之都契也。多思则神
殆，多念则志散，多欲则志昏，多事则形劳，多语则气乏，多笑则脏伤，多愁则心慑，多乐
则意溢，多喜则忘错昏乱，多怒则百脉不定，多好则专迷不理，多恶则憔悴无欢。此十二多
不除，则营卫失度，血气妄行，丧生之本也。唯无多无少者，得几于道矣。是知勿外缘者，
真人初学之法也。若能如此者，可居瘟疫之中无忧疑矣。既屏外缘，会须守五神（肝、心、
脾、肺、肾），从四正（言、行、坐、立）。言最不得浮思妄想，心念欲事，恶邪大起。故孔
子曰∶思无邪。尝习黄帝内视法，存想思念，令见五脏如悬磬，五色了了分明勿辍也。仍于
每旦初起面向午，展两手于膝上，心眼观气，上入顶下达涌泉，旦旦如此，名曰迎气。常以
鼻引气，口吐气，小微吐之，不得开口，复欲得出气少，入气多。每欲食，送气入腹，每欲
食气为主人也。
凡心有所爱，不用深爱，心有所憎，不用深憎，并皆损性伤神，亦不可用深赞，亦不可
用深毁，常须运心于物平等，如觉偏颇，寻改正之。居贫勿谓常贫，居富勿谓常富，居贫富
之中，常须守道，勿以贫富易志改性，识达道理，似不能言。有大功德，勿自矜伐。美药勿
离手，善言勿离口，乱想勿经心，常以深心至诚，恭敬于物。慎勿诈善，以悦于人。终身为
善，为人所嫌。勿得起恨，事君尽礼。人以为谄，当以道自平其心，道之所在，其德不孤。
勿言行善不得善报，以自怨仇。居处勿令心有不足，若有不足，则自抑之。勿令得起，人知
止足。天遗其禄，所至之处，勿得多求，多求则心自疲而志苦，若夫人之所以多病，当由不
能养性。平康之日，谓言常然，纵情恣欲，心所欲得，则便为之，不拘禁忌，欺罔幽明，无
所不作，自言适性，不知过后一一皆为病本，及两手摸空，白汗流出，口唱皇天，无所逮及，
皆以生平粗心不能自察，一致于此。但能少时内省身心，则自知见行之中皆长诸 ，将知四
百四病，身手自造，本非由天。及一朝病发，和缓不救，方更诽谤医药无效，神仙无灵。故
有智之人，爱惜性命者，当自思念，深生耻愧，戒勒身心，常修善事也。
至于居处，不得绮糜华丽，令人贪婪无厌，乃患害之源。但令雅素净洁，无风雨暑湿为
佳。衣服器械，勿用珍玉金宝，增长过失，使人烦恼根深。厨膳勿使脯肉丰盈，当令俭约为
佳。然后行作鹅王步，语作含钟声，眠作狮子卧（右 胁着地，坐脚也），每日自咏歌云，
美
食须熟嚼，生食不粗吞，问我居止处，大宅总林村。胎息守五脏，气至骨成仙。又歌曰∶日
食三个毒，不嚼而自消。锦绣为五脏，身着粪扫袍。
修心既平，又须慎言语。凡言语诵读常想声在气海中（脐下也）。每日初入后，勿言语
诵
读，宁待平旦也。旦起当专言善事，不当先计较钱财。又食上不得语，语而食者，常患胸背
痛。亦不用寝卧多言笑，寝不得语言者，言五脏如钟磬，不悬则不可发声。行不得语，若欲
语须住脚乃语，行语则令人失气。冬至日，只可语不可言。自言曰言，答人曰语。言有人来
问，不可不答，自不可发言也，仍勿触冷开口大语为佳。
言语既慎，仍节饮食。是以善养性者，先饥而食，先渴而饮。食欲数而少，不欲顿而多
，则难消也。当欲令如饱中饥，饥中饱耳。盖饱则伤肺，饥则伤气，咸则伤筋，酸则伤骨，
故每学淡食，食当熟嚼，使米脂入腹，勿使酒脂入肠。人之当食，须去烦恼（暴数为烦，侵
触为恼）。如食五味必不得暴嗔，多令神气惊，夜梦飞扬。每食不用重肉，喜生百病，常须
少食肉，多食饭及少菹菜，并勿食生菜、生米、小豆、陈臭之物。勿饮浊酒、食面，使塞气
孔。勿食生肉伤胃，一切肉须煮烂停冷食之，食毕当漱口数过，令人牙齿不败口香。热食讫，
以冷酢浆漱口者，令人口气常臭，作 齿病。又诸热食咸物后，不得饮冷酢浆水，喜失声成
尸咽。凡热食汗出，勿当风，发痉头痛，令人目涩多睡。每食讫，以手摩面及腹，令津液通
流。食毕当行步踌躇，计使中数里来，行毕使人以粉摩腹上数百遍，则食易消，大益人，令
人能饮食无百病，然后有所修为为快也。饱食即卧，乃生百病，不消成积聚。饱食仰卧成气
痞，作头风。触寒来者，寒未解食热，成刺风。人不得夜食，又云夜勿过醉饱。食勿精思。
为劳苦事，有损余，虚损人，常须日在巳时食讫，则不须饮酒，终身无干呕。勿食父母本命
所属肉，令人命不长。勿食自己本命所属肉，令人魂魄飞扬。勿食一切脑，大损人。茅屋漏
水堕诸脯肉上，食之成瘕病。暴肉作脯不肯干者。食之害人。祭神肉无故自动，食之害人。
饮食上蜂行住，食之必有毒，害人。腹内有宿病勿食鲮鲤鱼肉，害人。湿食及酒浆临上看视
不见人物影者，勿食之，成卒注。若已食腹胀者，急以药下之。每十日一食葵，葵滑，所以
通五脏壅气，又是菜之主，不用合心食之。又饮酒不欲使多，多则速吐之为佳，勿令至醉，
即终身百病不除。久饮酒者，腐烂肠胃，渍髓蒸筋，伤神损寿。醉不可以当风，向阳令人发
狂，又不可当风卧，不可令人扇凉，皆得病也。醉不可露卧及卧黍穣中，发癞疮。醉不可强
食，或发痈疽，或发喑，或生疮。醉饱不可以走车马及跳踯。醉不可以接房，醉饱交接，小
者面 咳嗽，大者伤绝脏脉损命。凡人饥欲坐小便，饱则立小便，慎之无病。又忍尿不便，
膝冷成痹，忍大便不出，成气痔。小便勿努，令两足及膝冷。大便不用呼气及强努，令人腰
痛目涩，宜任之佳。凡遇山水坞中出泉者，不可久居，常食作瘿病。又深阴地冷水不可饮，
必作 疟。
饮食以调，时慎脱着。湿衣及汗衣皆不可久着，令人发疮及风瘙。大汗能易衣佳，不易
者急
寒霍乱，食不消头痛。
脱着既时，须调寝处。凡人卧，春夏向东，秋冬向西，头勿北卧，及墙北亦勿安床。凡
欲睡，勿歌咏，不祥起。上床坐先脱左足，卧勿当舍脊下。卧讫勿留烛灯，令人魂魄及六神
不安，多愁怨。人头边勿安火炉，日久引火气，头重目赤睛及鼻干。夜卧当耳勿有孔，吹入
即耳聋。夏不用露面卧，令人面皮浓，善成癣，或作面风。冬夜勿覆头，得长寿。凡人眠，
勿以脚悬踏高处，久成肾水及损房。足冷勿顺墙卧，风吹入人，发癫及体重。人卧勿KT
床悬脚，
闭口，口开即失气，且邪恶从口入，久而成消渴及失血色。屈膝侧卧，益人气力。胜正偃卧，
按孔子不尸卧，故曰∶睡不厌蹙，觉不厌舒。凡人舒睡，则有鬼痛魔邪。凡眠先卧心后卧眼，
人卧
近前急唤。夜梦恶不须说，旦以水面东方 之，咒曰∶恶梦着草木，好梦成宝玉。即无咎矣。
又梦之善恶并勿说为吉。
衣食寝处皆适，能顺时气者，始尽养生之道。故善摄生者，无犯日月之忌，毋失岁时之
和。一日之忌，暮无饱食，一月之忌晦无大醉，一岁之忌暮无远行，终身之忌暮无燃烛行房。
暮
凡气冬至起于涌泉，十一月至膝，十二月至股，正月至腰，名三阳成。二月至膊，三月
至项，四月至顶。纯阳用事，阴亦仿此。故四月、十月不得入房，避阴阳纯用事之月也。每
冬至日于北壁下浓铺草而卧，云受元气。每八月一日以后，即微火暖足，勿令下冷无生意，
常欲使气在下，不欲泄于上。春冻未泮，衣欲下浓上薄，养阳收阴，继世长生。养阴收阳，
祸至灭门。故云∶冬时天地气闭，血气伏藏，人不可作劳出汗，发泄阳气，有损于人也。又
云∶冬日冻脑，春秋脑足俱冻，此圣人之常法也。春欲晏卧早起，夏及秋侵夜乃卧早起，冬
欲早卧晏起，皆益人。凡冬月忽有大热之时，夏月忽有大凉之时，皆勿受之。人有患天行时
气者，皆由犯此也，即须调气息，使寒热平和，则免患也。每当腊日，勿歌舞，犯者必凶。
常于
真人说：虽然经常服用补益药物，但如果不了解养性的方法，也难以达到长寿。养性的原则，是经常保持轻微的活动，但不要过度疲劳以及勉强做超出自己承受能力的事情。况且流动的水不会腐臭，门轴不会生虫，是因为它们不断运动的原因。养性的原则，不要长时间行走、站立、坐着或躺着，也不要长时间用眼观看或用耳倾听。因为长时间用眼会耗伤血液，长时间躺卧会耗伤气，长时间站立会损伤骨骼，长时间坐着会损伤肌肉，长时间行走会损伤筋脉。同时不要勉强进食，不要勉强饮酒，不要勉强举重，不要过度忧思，不要大怒，不要悲伤愁苦，不要极度恐惧，不要剧烈跳跃，不要多说话，不要大笑。不要急切地追求欲望，不要心怀忿恨，这些都会损害寿命。如果能不触犯这些禁忌，就能获得长寿。所以善于养生的人，常常少思虑、少念头、少欲望、少事务、少言语、少欢笑、少忧愁、少快乐、少喜欢、少厌恶，践行这“十二少”，就是养性的关键要领。
思虑过多则精神疲惫，念头过多则意志涣散，欲望过多则神志昏乱，事务过多则形体劳累，言语过多则气虚乏力，欢笑过多则内脏受损，忧愁过多则心神惊恐，快乐过度则意念溢散，喜悦过度则忘记错误而昏乱，愤怒过多则全身血脉不调，喜好过多则沉迷其中无法理清，厌恶过多则面容憔悴且无欢愉。这“十二多”如果不除去，就会导致营卫之气失去节制，气血妄行，这是丧生的根本原因。只有做到既不多也不少，才接近于“道”。由此可知，不向外攀缘，是真人初学的方法。如果能做到这样，即使处于瘟疫之中也不必担忧怀疑。既然屏蔽了外在的诱惑，就必须守护五神（肝、心、脾、肺、肾），遵循四正（言、行、坐、立）。说话最不能有浮泛的思想和妄想，心中不应有欲念和邪恶的念头兴起。所以孔子说：“思想纯正无邪。”我曾经练习黄帝内视法，存想思念，使五脏如同悬挂的磬一样清晰可见，五色分明，坚持不懈。每天早晨起床面向南方（午位），将双手展开放在膝盖上，用心眼观照气息，让气从头顶进入，向下到达涌泉穴，每天如此，叫做“迎气”。常用鼻子吸气，用口呼气，轻微地吐气，不要张开嘴，又要让呼出的气少，吸入的气多。每次想要吃东西时，先送气入腹，把气当作主人。
凡是心中有所喜爱，不要深爱；心中有所憎恶，不要深憎。这些都损害本性、伤害精神，也不要用过度的赞美，不要用过度的毁谤，常须对事物保持平等的心态，如果觉得偏颇，立即改正它。身处贫困不要认为永远是贫困，身处富裕不要认为永远是富裕，在贫富之中，常须坚守正道，不要因为贫富而改变志向和本性，通晓道理却好像不能言说。有大功德，不要自我夸耀。好药不要离手，善言不要离口，杂念不要经过心头，常以深厚的诚心，恭敬对待万物。千万不要假装善良来取悦于人。终身为善，却被人嫌弃。不要产生怨恨，侍奉君主要尽礼。别人以为这是谄媚，应当用道来平复自己的心，道所在之处，德行不会孤单。不要说行善没有善报，从而自怨自艾。居住的地方不要让内心感到不足，如果有不足，就自我抑制。不要让自己起贪念，让人知道知足。上天赐予福禄，所到之处，不要过多索取，过多索取则内心疲惫且意志痛苦。至于人之所以多病，大概是由于不能养性。在平安健康的时候，认为这是理所当然，放纵情欲，心里想要的就去做，不拘泥于禁忌，欺骗天地鬼神，无所不为，自称顺应本性，不知道过后每一件事都成为疾病的根源。等到两手在空中摸索，冷汗流出，口中呼喊苍天，已经来不及补救了，这都是因为生平粗心大意不能自我察觉，导致这样的结果。只要能在短时间内反省身心，就会知道在见闻和行为中都会滋生各种疾病，才知道四百四病，都是自身行为造成的，本来就不是由天决定的。等到一旦发病，即使是扁鹊、缓和高明的医生也救不了，这时反而诽谤医药无效，神仙不灵。所以有智慧的人，爱惜性命者，应当自我思考，深深产生羞耻惭愧之心，约束身心，常修善事。
至于居住环境，不要华丽奢侈，这会使人贪婪无厌，乃是患害的源头。只要雅致朴素、干净清洁，没有风雨暑湿侵扰就好。衣服器械，不要用珍玉金宝，以免增长过失，使人烦恼根深。厨房膳食不要使干肉丰盛充盈，应当以俭约为佳。然后行动像鹅王步态那样从容，说话像含钟声那样沉稳，睡觉像狮子卧（右侧卧，右胁着地，右脚弯曲），每天自己吟唱歌谣：美食必须细嚼，生食不要粗吞。问我住在哪里？大宅总在树林村庄。胎息守护五脏，气至骨成仙。又唱道：日食三个毒物，不咀嚼自然消除。锦绣作为五脏（比喻外表华丽），身穿粪扫袍（比喻内在朴素）。
修养内心既然平和，又必须谨慎言语。凡是言语诵读，常想声音在气海中（脐下）。每天刚入睡后，不要言语诵读，宁可等到天亮。早起应当专说善事，不当先计较钱财。吃饭时不要说话，边说话边吃饭，常患胸背痛。也不要寝卧时多言笑，睡觉时不能说话，因为五脏如钟磬，不悬挂就不能发声。行走时不要说话，如果想说话必须停下脚步再说，边走边说会让人失气。冬至日，只可应答不可主动发言。自己说是“言”，回答别人叫“语”。如果有人来问，不可不答，自己不可主动发言，仍然避免接触冷风时开口大声说话为佳。
言语既然谨慎，就要节制饮食。所以善于养性的人，在饥饿之前进食，在口渴之前饮水。食欲多次而量少，不想一顿吃得很多，这样就难以消化。应当让身体感觉像饱中有饥，饥中有饱。因为饱食会伤肺，饥饿会伤气，过咸会伤筋，过酸会伤骨，所以每餐学习清淡饮食，食物应当细嚼慢咽，使米脂进入腹部，不要让酒脂进入肠道。人在进食时，必须去除烦恼（暴数为烦，侵触为恼）。如果食用五味，一定不能暴怒，否则会让神气受惊，夜间梦境飞扬。每次吃饭不用重叠的肉（指多种肉类），容易生百病，常须少吃肉，多吃饭及少量的腌菜，并且不要吃生菜、生米、小豆、陈旧变臭的食物。不要喝浊酒、吃面食，以免堵塞气孔。不要吃生肉伤胃，所有肉类都必须煮烂放凉后食用，吃完后应当漱口数次，让人牙齿不坏口气香。热食结束后，用冷的醋浆漱口，会让人口气常臭，引发龋齿病。另外，吃了热食和咸物后，不得饮用冷的醋浆水，容易导致失声成为尸咽病。凡是热食出汗，不要对着风，否则会引发痉挛头痛，让人眼睛干涩多睡。每次吃完饭后，用手按摩面部和腹部，让津液通畅流动。吃完后应当慢慢散步，计算路程大约几里路，走完让人用粉按摩腹部数百遍，则食物容易消化，对人非常有益，让人能饮食无百病，然后有所修为才愉快。饱食后立即躺卧，乃生百病，不消化形成积聚。饱食仰卧形成气痞，引发头风。受寒归来，寒气未解就吃热食，形成刺风。人不得晚上进食，又说晚上不要过醉过饱。进食时不要精细思考，从事劳苦工作，会有损害，虚损的人，常在巳时（上午9-11点）吃完饭，就不需要饮酒，终身无干呕。不要吃父母本命所属生肖的肉，让人寿命不长。不要吃自己本命所属生肖的肉，让人魂魄飞扬。不要吃一切动物的脑髓，大大损害人。茅屋漏水滴落在各种干肉上，吃了形成瘕病。突然制作的干肉不肯干燥的，吃了害人。祭祀神灵的肉无故自动跳动，吃了害人。饮食上有蜂类爬行停留，吃了必有毒，害人。腹内有宿疾不要吃鲮鲤鱼肉，害人。湿食及酒浆临上看视不见人物影子的，不要吃，会成卒注病。如果已经吃了腹胀，急需用药泻下。每十天吃一次葵菜，葵菜滑利，所以能通五脏壅滞之气，又是菜的主食，不要合心食之（此处原文可能有误，通常指葵菜单独食用或搭配得当，依文意理解为注意食用方式）。又饮酒不要太多，多了最好快点吐出来为好，不要喝到醉，就终身百病不除。长期饮酒者，肠胃腐烂，骨髓浸泡，筋骨蒸灼，伤神损寿。醉酒不可以当风，向阳让人发狂，又不可以当风躺卧，不可以让人扇凉，都会得病。醉酒不可以露天躺卧及躺在黍穣中，会发癞疮。醉酒不可以勉强进食，或者发痈疽，或者发喑哑，或者生疮。醉饱不可以骑马乘车及跳跃。醉酒不可以进行房事，醉饱交接，小的面颊咳嗽，大的损伤绝脏脉损害生命。凡人饥饿时想坐着小便，饱食后站立小便，谨慎这样做就没有病。又忍尿不便，膝盖冷成痹症，忍大便不出，成气痔。小便不要用力努责，令两足及膝盖冷。大便不用呼气及强努，令人腰痛目涩，宜顺其自然为佳。凡是遇到山水坞中出泉水的地方，不可久居，常食作瘿病。又深阴地冷水不可饮，必作疟疾。
饮食以调和为主，时时注意增减衣物。湿衣及汗衣都不可久穿，让人发疮及风瘙。大汗后换衣为佳，不换的话急致寒霍乱，食不消头痛。
增减衣物及时，必须调节寝居。凡人睡觉，春夏向东，秋冬向西，头不要向北卧，墙北也不安床。凡想睡觉，不要歌咏，不祥之事会起。上床坐先脱左足，卧不要当舍脊下（屋檐正中下方）。睡完不要留烛灯，让人魂魄及六神不安，多愁怨。人头边不要安火炉，日久引火气，头重目赤睛及鼻干。夜卧当耳勿有孔，吹入即耳聋。夏天不要露脸卧，让人面皮厚，善成癣，或作面风。冬夜不要覆头，得长寿。凡人睡觉，不要用脚悬踏高处，久成肾水及损房事。脚冷不要顺墙卧，风吹入人，发癫及体重。人卧不要靠床悬脚，闭口，口开即失气，且邪恶从口入，久而成消渴及失血色。屈膝侧卧，益人气力。胜过正仰卧，按孔子不尸卧（像尸体一样直挺挺地躺），所以说：睡不厌蜷缩，醒不厌舒展。凡人舒展睡觉，则有鬼痛魔邪。凡睡觉先卧心后卧眼，人卧近前急唤。夜梦恶不用说，旦以水面东方洒之，咒曰：恶梦着草木，好梦成宝玉。即无咎矣。又梦之善恶并勿说为吉。
衣食寝处皆适，能顺时气者，始尽养生之道。所以善于养生的人，不犯日月之忌，不失岁时之和。一日之忌，暮无饱食，一月之忌晦无大醉，一岁之忌暮无远行，终身之忌暮无燃烛行房。暮凡气冬至起于涌泉，十一月至膝，十二月至股，正月至腰，名三阳成。二月至膊，三月至项，四月至顶。纯阳用事，阴亦仿此。故四月、十月不得入房，避阴阳纯用事之月也。每冬至日于北壁下浓铺草而卧，云受元气。每八月一日以后，即微火暖足，勿令下冷无生意，常欲使气在下，不欲泄于上。春冻未泮，衣欲下浓上薄，养阳收阴，继世长生。养阴收阳，祸至灭门。故云：冬时天地气闭，血气伏藏，人不可作劳出汗，发泄阳气，有损于人也。又说：冬日冻脑，春秋脑足俱冻，此圣人之常法也。春欲晏卧早起，夏及秋侵夜乃卧早起，冬欲早卧晏起，皆益人。凡冬月忽有大热之时，夏月忽有大凉之时，皆勿受之。人有患天行时气者，皆由犯此也，即须调气息，使寒热平和，则免患也。每当腊日，勿歌舞，犯者必凶。常于
The True Man said: Although one frequently takes tonifying herbs, if one does not understand the art of nurturing nature (Yangxing), it is difficult to achieve longevity. The principle of nurturing nature is to maintain slight physical activity regularly, but avoid excessive fatigue and forcing oneself beyond one's capacity. Moreover, flowing water does not rot, and door pivots do not become worm-eaten because they are in constant motion. The principle of nurturing nature dictates that one should not walk, stand, sit, or lie down for prolonged periods, nor should one gaze or listen for too long. Prolonged gazing damages blood, prolonged lying damages Qi, prolonged standing damages bones, prolonged sitting damages muscles, and prolonged walking damages sinews. Furthermore, one should not force eating, force drinking alcohol, force lifting heavy weights, indulge in excessive worry, rage, sorrow, fear, jumping, talking excessively, or laughing loudly. One should not eagerly pursue desires, nor harbor resentment; all these actions damage lifespan. If one can avoid violating these taboos, one can attain longevity. Therefore, those who are good at health preservation often think less, have fewer thoughts, have fewer desires, engage in fewer affairs, speak less, laugh less, worry less, rejoice less, like less, and dislike less. Practicing these "Twelve Lows" is the key契 (key principle) of nurturing nature.
Excessive thinking leads to spiritual exhaustion, excessive thoughts lead to scattered will, excessive desires lead to confused mind, excessive affairs lead to physical labor, excessive speech leads to Qi deficiency, excessive laughter damages the Zang organs, excessive sorrow frightens the heart, excessive joy causes mental overflow, excessive happiness leads to forgetting errors and confusion, excessive anger makes the meridians unstable, excessive fondness leads to obsession and lack of reason, and excessive aversion leads to haggard appearance and lack of joy. If these "Twelve Highs" are not eliminated, Ying and Wei (Defensive and Nutritive Qi) will lose their regulation, and Blood and Qi will move recklessly, which is the root of losing life. Only by having neither excess nor deficiency can one approach the Dao. Thus, it is known that avoiding external attachments is the initial method of the True Man. If one can act thus, one can live amidst plagues without worry or doubt. Having screened out external attachments, one must guard the Five Spirits (Liver, Heart, Spleen, Lung, Kidney) and follow the Four Righteous Actions (Speech, Conduct, Sitting, Standing). In speech, one must absolutely avoid floating thoughts and delusions, and the mind should not harbor desires or allow great evil to arise. Thus, Confucius said: "Let thoughts be free from evil." I once practiced the Yellow Emperor's Internal Gazing Method, visualizing and contemplating until the five Zang organs appeared clearly like hanging chimes, with colors distinct and clear, never ceasing. Also, every morning upon rising, face South (Wu position), spread both hands on the knees, use the mind's eye to observe Qi, letting it enter from the top of the head and reach Yongquan (KI 1) below. Doing this daily is called "Welcoming Qi." Usually draw Qi through the nose and exhale through the mouth, exhaling slightly without opening the mouth wide, ensuring less exhaled air and more inhaled air. Whenever about to eat, send Qi into the abdomen first, making Qi the master.
Whenever there is love in the heart, do not love deeply; whenever there is hatred in the heart, do not hate deeply. Both damage nature and spirit. Do not overly praise, nor overly slander. Always maintain an equal mindset towards things; if bias is perceived, correct it immediately. When poor, do not say one is always poor; when rich, do not say one is always rich. Amidst poverty and wealth, always uphold the Dao, do not change ambition and nature due to wealth or poverty. Understand principles but appear unable to speak. With great merit, do not boast. Keep good medicine handy, keep good words on lips, let chaotic thoughts not pass through the mind. Always treat all things with deep sincerity and reverence. Never pretend to be virtuous to please others. Be virtuous all life, even if disliked by others. Do not harbor resentment; serve the ruler with propriety. Others may think this is flattery, but calm your heart with the Dao. Where the Dao resides, virtue is not alone. Do not say doing good yields no good reward, thereby blaming oneself. Let the dwelling not cause a sense of insufficiency; if so, suppress it. Do not let greed arise; let people know contentment. Heaven bestows fortune; wherever you go, do not seek excessively. Excessive seeking tires the heart and distresses the will. As for why people suffer many illnesses, it is likely due to inability to nurture nature. On days of peace and health, one assumes it is permanent, indulging desires, doing whatever the heart wishes, ignoring taboos, deceiving heaven and earth, committing all sorts of wrongs, claiming to follow nature, unaware that afterwards each becomes the root of disease. When hands feel empty, cold sweat flows, and one cries to Heaven, it is too late. This results from lifelong carelessness and lack of self-reflection. If one reflects on body and mind for a short time, one knows that in seeing and acting, various diseases grow. Know that the 404 diseases are created by oneself, not by Heaven. Once illness strikes, even skilled doctors like Heqi cannot save. Then one slanders medicine and immortals. Thus, wise people who cherish life should reflect, feel deep shame and remorse, restrain body and mind, and constantly cultivate goodness.
Regarding dwellings, do not seek luxurious splendor, which breeds insatiable greed and is the source of harm. Simplicity, purity, and cleanliness are best, free from wind, rain, heat, and dampness. Clothing and utensils should not use precious jade or gold, which increase faults and deepen烦恼 (annoyance). Kitchen meals should not be abundant in dried meat; frugality is best. Then, walk like the Swan King, speak with the resonance of a contained bell, sleep like the Lion (Right lateral recumbent position, right side down, right foot bent). Sing daily: "Delicious food must be chewed well, raw food not swallowed roughly. Ask where I live? A large house in the forest village. Fetal breath guards the five Zang, Qi reaches bones becoming immortal." Another song: "Three poisons eaten daily, dissolve without chewing. Brocade as five Zang, wearing ragged robes."
Having pacified the heart, one must be cautious with speech. When speaking or reading, imagine the sound in the Qi Sea (below the navel). After falling asleep, do not speak or read; wait until dawn. Upon rising, speak only of good deeds, not calculating wealth. Do not talk while eating; talking while eating often causes chest and back pain. Do not talk or laugh much while lying down; sleeping requires silence because the five Zang are like chimes, which cannot sound if not suspended. Do not talk while walking; if you must speak, stop walking first. Talking while walking causes Qi loss. On Winter Solstice, only answer questions, do not initiate speech. Initiating speech is "Yan," answering is "Yu." If someone asks, one must answer, but do not initiate. Avoid speaking loudly in the cold.
Since speech is cautious, regulate diet. Those good at nurturing nature eat before hunger and drink before thirst. Eat frequently but in small amounts, not in large single meals, as large meals are hard to digest. Feel like half-full when full, and half-hungry when hungry. Fullness damages the Lung, hunger damages Qi, saltiness damages sinews, sourness damages bones. Learn to eat blandly, chew thoroughly, so rice essence enters the abdomen, not wine grease enters the intestines. When eating, remove vexation (sudden irritation is Fan, invasive touch is Nao). When eating the five flavors, do not rage, or it startles Shen and Qi, causing wild dreams. Do not eat multiple meats at once, as it invites hundred diseases. Eat less meat, more rice, and some pickled vegetables. Do not eat raw vegetables, raw grain, adzuki beans, or stale/smelly food. Do not drink turbid wine or eat noodles, which block Qi orifices. Do not eat raw meat, damaging the Stomach. All meat must be boiled thoroughly and cooled before eating. Rinse mouth several times after eating to keep teeth healthy and breath fresh. After hot food, rinsing with cold vinegar water causes bad breath and dental caries. After hot and salty food, do not drink cold vinegar water, lest one lose voice or develop Corpse Throat. After sweating from hot food, do not face the wind, or one gets spasms, headache, dry eyes, and drowsiness. After eating, massage face and abdomen to promote fluid flow. After eating, walk leisurely for a few Li. Have someone rub powder on the abdomen hundreds of times to aid digestion, greatly benefiting the person, preventing disease, allowing cultivation. Sleeping immediately after eating causes hundred diseases and accumulation. Sleeping supine after eating causes Qi stagnation and Head Wind. Coming from cold, eating hot before warmth resolves causes Thorn Wind. Do not eat at night; do not get drunk or full at night. Do not think intently while eating. Laborious work harms the deficient. Finish eating at Si hour (9-11 AM) to avoid lifelong dry retching. Do not eat meat of parents' zodiac sign, shortening life. Do not eat meat of one's own zodiac sign, scattering soul. Do not eat brains, severely harming the body. Do not eat dried meat contaminated by leaking roof water, causing mass lesions. Do not eat improperly dried sudden meat. Do not eat sacrificial meat that moves spontaneously. Do not eat food with crawling bees. Do not eat Lingli fish if having chronic abdominal disease. Do not eat wet food or wine that casts no shadow. If bloated after eating, purge with medicine. Eat mallow once every ten days; mallow is slippery, unblocking five Zang Qi, and is the chief vegetable. Do not drink too much alcohol; if drunk, vomit quickly. Do not get drunk, or hundred diseases remain. Long-term drinking rots stomach and intestines, soaks marrow, steams sinews, damages Shen and lifespan. Do not face wind when drunk, or face sun, or fan oneself; all cause disease. Do not sleep outdoors or on millet straw when drunk, causing leprosy. Do not force eat when drunk, causing abscesses, aphonia, or sores. Do not ride horses or jump when drunk and full. Do not have intercourse when drunk; drunk intercourse causes facial cough or damages meridians and life. When hungry, sit to urinate; when full, stand to urinate. Avoid holding urine, causing cold knees and Bi syndrome. Avoid holding stool, causing Qi hemorrhoids. Do not strain during urination, causing cold feet/knees. Do not force defecation or breathe out strongly, causing backache and dry eyes; let it be natural. Do not stay long near mountain springs, causing goiter. Do not drink cold water from deep shade, causing malaria.
Diet should be balanced, and clothing adjusted timely. Wet and sweaty clothes should not be worn long, causing sores and wind itching. Change clothes after heavy sweating; otherwise, acute Huoluan occurs, with indigestion and headache.
Adjust clothing timely, and regulate sleep. Sleep facing East in Spring/Summer, West in Autumn/Winter. Head should not face North; beds should not be placed against North walls. Do not sing before sleeping. Remove left foot first when getting into bed. Do not sleep under the ridge of the house. Do not leave candles lit after sleeping, disturbing Hun and Po spirits. Do not place fire stoves near the head, causing heat accumulation, heavy head, red eyes, and dry nose. Cover ears at night to prevent deafness from drafts. Do not sleep with face exposed in Summer, causing thick skin, tinea, or facial wind. Do not cover head in Winter nights for longevity. Do not rest feet on high places while sleeping, damaging Kidney Water and sexual function. Do not sleep with cold feet facing the wall, causing wind entry, epilepsy, and heaviness. Do not sleep with legs dangling off the bed; close mouth. Opening mouth loses Qi and allows evil entry, leading to Xiao Ke (wasting-thirst) and blood loss. Side-sleeping with bent knees benefits Qi and strength. Better than supine sleeping. Confucius did not sleep like a corpse. "Sleep curled up, wake stretched out." Stretching sleep invites ghost pain. Sleep with heart first, then eyes. Wake easily to calls. Do not recount bad dreams; sprinkle water towards East at dawn, chanting: "Bad dreams attach to grass/trees, good dreams become gems." No blame. Do not speak of any dreams as auspicious.
When clothing, food, sleep, and dwelling are suitable, and one follows seasonal Qi, one has mastered health preservation. Good preservers do not violate day/month taboos, nor lose seasonal harmony. Daily taboo: no heavy meal at dusk. Monthly taboo: no heavy drunkenness on last day of month. Yearly taboo: no long travel at dusk. Lifelong taboo: no sexual intercourse with candle lit at dusk. Qi starts at Yongquan on Winter Solstice, reaches knee in Nov, thigh in Dec, waist in Jan, named Three Yang Formation. Reaches shoulder in Feb, neck in Mar, head in Apr. Pure Yang dominates; Yin follows similarly. Do not have intercourse in Apr/Oct, avoiding pure Yang/Yin months. On Winter Solstice, lie on thick grass under North wall to receive Original Qi. After Aug 1, warm feet with mild fire, do not let lower body get cold, keeping Qi low, not leaking upward. In early Spring, dress lower thick/upper thin to nourish Yang and gather Yin. Gathering Yin and nourishing Yang brings disaster. In Winter, Heaven/Earth Qi closes, Blood/Qi hides. Do not exert to sweat, releasing Yang, which harms. Freeze head in Winter, head and feet in Spring/Autumn; this is sage's rule. Spring: late rise, early get up. Summer/Autumn: late get up, early rise. Winter: early get up, late rise. All beneficial. Ignore sudden heat in Winter or cool in Summer. Epidemics arise from violating these. Regulate breath to balance cold/heat. Do not dance/sing on Laba Day. Often...