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子舆氏曰∶夫蚓上食稿壤，下饮黄泉。东坡曰∶蜗涎不满壳，聊足以自濡。所谓知要也。又，
《野语》曰∶蝮蛇有一种小而甚智。巫流操其法术欲取之，必诵咒语于洞穴之口。蝮一闻之，即
以尾塞其耳，拒其声而弗听。巫术穷，而蝮得安于蜇。所谓知忌也。又曰∶夜飞之蛾，赴灯烛光
而扑之，始以为快，卒以焚身。蚊睫朗于暗，避火而远 焉。所谓知伤也。夫人灵于物，终其身
昧昧然，不知所谓有要有忌有伤者，或致枯于贪，或罹患于诱，或焚身于快。予为就日之所习，最
要最忌最伤之事，胪列而琐陈之，使由是推类引伸，以保其生，庶几不智出微虫下也。
面要常擦 如前擦面之功，能使容颜光泽，故要常擦。道家谓之修神庭。
目要常揩 每静时能常闭目，用两大指背，两相磨擦，揩眼使去火，永无目疾，故要常揩。
耳要常弹 即鸣天鼓。可免耳患，故要常弹。
齿要常叩 齿喜动，故要常叩。
背要常暖 肺系近背，暖则不受风寒，故要常暖。
胸要常护 胸即心窝，故要常护。
腹要常摩 歌云∶食后徐行百步多，手摩脐腹食消磨。故要常摩。
足要常搓 如前足功，搓脚底涌泉穴，能去风湿，健步
履，故要常搓。
津要常咽 如前舌功，常取津液满口， 声咽之，能宣通百脉，故要常咽。
睡要常曲 仰面伸足睡，恐失精，故宜侧曲。又曰∶睡则气滞于百节，养生家睡宜缩，觉宜伸。
孟子说：“蚯蚓向上吃干燥的泥土，向下喝地下的泉水。”苏东坡说：“蜗牛的唾液连壳都不满，却足以滋润自身。”这就是所说的“知道要领”。另外，《野语》记载：蝮蛇中有一种体型很小但非常聪明的。巫师施展法术想要捕捉它，必须在洞口念咒语。蝮蛇一听到声音，就用尾巴堵住耳朵，拒绝听声音而不被迷惑。巫师的法术失效，而蝮蛇得以安然无恙。这就是所说的“知道忌讳”。又说：夜间飞翔的飞蛾，扑向灯光烛光，起初以为快乐，最终导致身体焚毁。蚊子在昏暗处视力清晰，避开火焰远远躲开。这就是所说的“知道伤害”。人比万物有灵性，如果终身糊涂，不知道什么是要领、什么是忌讳、什么是伤害，有的人会因为贪婪而枯竭，有的人会因为诱惑而遭受灾祸，有的人会因为追求快感而自取灭亡。我根据日常所习得的经验，将最重要、最忌讳、最有害的事情，逐一列举并琐碎地陈述出来，使人们由此类推引申，以保全生命，这样或许就不会比微小的虫子更不智了。
面部要经常擦拭。像前面提到的擦面功效，能使容颜光泽，所以要经常擦拭。道家称之为修神庭。
眼睛要经常揩拭。每次安静时能经常闭目，用两个大拇指背面，相互摩擦，揩拭眼睛以去除火气，永远没有眼疾，所以要经常揩拭。
耳朵要经常弹击。就是鸣天鼓的方法。可以避免耳部疾病，所以要经常弹击。
牙齿要经常叩击。牙齿喜欢运动，所以要经常叩击。
背部要经常保暖。肺系靠近背部，保暖则不受风寒侵袭，所以要经常保暖。
胸部要经常保护。胸部即心窝部位，所以要经常保护。
腹部要经常按摩。歌谣说：“饭后慢慢行走百步多，手摩脐腹帮助消化。”所以要经常按摩。
脚部要经常搓揉。像前面提到的足部功法，搓揉脚底的涌泉穴，能去除风湿，强健步履，所以要经常搓揉。
津液要经常吞咽。像前面提到的舌部功法，经常让津液充满口腔，发出声响吞咽下去，能宣通全身经脉，所以要经常吞咽。
睡眠姿势要经常保持弯曲。仰面伸足睡觉，恐怕会失精，所以适宜侧卧且身体微曲。又说：睡觉时气机容易滞留在关节，养生家认为睡觉时身体宜收缩，醒来时身体宜伸展。
Mencius said: "Earthworms eat dry soil above and drink yellow spring water below." Su Dongpo said: "The saliva of a snail is not enough to fill its shell, yet it is sufficient to moisten itself." This is what is called knowing the essentials. Furthermore, *Ye Yu* (Wild Sayings) records: There is a type of pit viper that is small but very intelligent. When shamans use their spells and arts to capture them, they must chant incantations at the entrance of the cave. Upon hearing the sound, the viper immediately plugs its ears with its tail, rejecting the sound and refusing to listen. The shaman's magic fails, and the viper remains safe in its burrow. This is what is called knowing taboos. It also says: Moths flying at night rush towards lamp and candle light, initially finding pleasure, but ultimately suffering from being burned alive. Mosquitoes see clearly in the dark and avoid fire by staying far away. This is what is called knowing harm. Humans are more spiritual than other creatures; if one remains ignorant throughout life, not knowing what are the essentials, taboos, or harms, some may wither due to greed, some may suffer disasters due to temptation, and some may burn themselves out due to seeking pleasure. Based on my daily experiences, I have listed and detailed the most essential, most taboo, and most harmful matters, so that people can infer and extend these principles to preserve their lives, hopefully not being less wise than tiny insects.
The face should be frequently rubbed. As mentioned earlier, rubbing the face can make the complexion lustrous, so it should be done frequently. Daoists call this cultivating Shenting (Mind Palace).
The eyes should be frequently wiped. Whenever quiet, one should often close the eyes and rub the backs of the two thumbs against each other to wipe the eyes, dispelling fire heat, ensuring no eye diseases occur, so it should be done frequently.
The ears should be frequently tapped. This refers to the "Heavenly Drum" technique. It prevents ear ailments, so it should be done frequently.
The teeth should be frequently clicked together. Teeth enjoy movement, so they should be clicked frequently.
The back should be kept warm. The lung system is near the back; keeping it warm prevents invasion by wind-cold, so it should be kept warm frequently.
The chest should be protected. The chest corresponds to the heart region, so it should be protected frequently.
The abdomen should be frequently massaged. A song goes: "After eating, walk slowly for a hundred steps, massage the navel and abdomen to aid digestion." So it should be massaged frequently.
The feet should be frequently rubbed. As per the foot exercises mentioned earlier, rubbing the Yongquan (Kidney 1) acupoint on the sole of the foot can dispel wind-dampness and strengthen walking, so it should be done frequently.
Saliva should be frequently swallowed. As per the tongue exercises mentioned earlier, frequently filling the mouth with saliva and swallowing it audibly can unblock the meridians, so it should be swallowed frequently.
Sleeping posture should maintain a curved position. Sleeping on the back with legs extended may lead to loss of essence, so side-sleeping with a slightly curved body is advisable. It is also said: During sleep, Qi tends to stagnate in the joints; health cultivators believe that during sleep the body should be contracted, and upon waking, it should be extended.