凡人卧床常令高，则地气不及，鬼吹不干。鬼气侵人，常因地气上逆耳。人卧室宇，当令洁净，
净则受灵气，不洁则受故气。故气之乱人室宇，所为不成，所根据不立，即一身亦尔，当常令沐浴洁净。
《黄素四十四方经》云∶夜寝欲合眼时，以手抚心三过，闭目微祝曰∶太灵九宫，太乙守房，百神
安位，魂魄和同，长生不死，塞灭邪凶，咒毕而寝。比名九宫隐祝寝魂之法。常能行之，使人魂魄安宁，
永获贞吉。
西山蔡季通云∶睡侧而屈，觉正而伸，早晚以待，先睡心，后睡眼。朱晦 谓未发之妙。
《千金方》云∶半醉酒，独自宿，软枕头，暖盖足，能息心，自瞑目。陆平泉云∶每夜
欲睡，必走千步始寝。
《论语》曰∶食不语，寝不言，寝卧不得多言笑。五脏如钟磐，不悬则不可发声。
伏气有三种眠法∶病龙眠，屈其膝也∶寒猿眠，抱其膝也；龟鹤眠，踵其膝也。
天地之间人为贵，头象天兮足象地。父母遗体宜保之，箕畴五福寿为最。卫生切要知三戒，
大怒大欲并大醉。三者若还有一焉，须防损失真元气。欲求长生先戒性，火不出兮神自定。木
还去火不成灰，人能戒性方延命。贪欲无穷志却精，用心不已走元神。劳形散尽中和气，更复
何能保此身。心若太费费则竭，形若太劳劳则歇。神若太伤伤则虚，气若
太损损则绝。世人欲知卫生道，喜乐有常嗔怒少。心诚意正思虑除，顺理修身去烦恼，春嘘明月木扶
肝，夏至呵心火自闲。秋 定收金肺润，冬吹肾水得平安。三焦嘻却除烦热，四季常呼脾化餐。切忌
出声闻口耳，其功尤胜保神丹。发宜多梳气宜炼，齿宜频叩津宜咽。子欲不死修昆仑，双手揩摩常在面
。春月少酸宜食甘，冬月宜苦不宜咸。夏要增辛减却苦，秋辛可省便加酸。季月可咸甘略戒，自然五脏
保平安。若能全减身康健，滋味偏多多病难。春寒莫放绵衣薄，夏月多汗须换着。秋冬衣冷渐加添，莫
待病生才服药。惟有夏月难调理，内有伏阴忌凉水。瓜桃生冷忌少餐，免致秋来生疟痢。君子之人守斋
戒，心旺肾衰宜切记。常令充实勿空虚，日食须当去油腻。太饱伤神饥伤胃，太渴伤血并伤气。饥餐渴
饮勿太过，免致膨 伤心肺。醉后强饮饱强食，未有此生不成疾。人资饮食以养身，去其甚者自安适。食
后须行百步多，手摩脐腹食消磨。夜半云根灌清水，丹田浊气切须呵。饮酒可以陶性情，太饮过多防
有病。肺为华盖倘受伤，咳嗽劳精能损命。慎勿将盐去点茶，分明引贼入其家。下焦虚冷令人瘦，伤肾伤
脾防病加。坐卧切防脑后风，脑内入风人不寿，更兼醉饱卧风中，风才一入成灾咎。雁有序兮犬有义，黑
鲤朝北知臣礼。人无礼义反食之，天地神明俱不喜。养体须当节五辛，五辛不节损元神。莫教引动虚阳发
，精竭神枯定丧身。不问在家并在外，若遇迅雷风雨至，急须端
肃敬天威。静室收心须少避，恩爱牵缠不自由，利名萦绊几时休。放宽些子自家福，免致中年早白头。
顶天立地非容易，饱食暖衣宁不愧。思量无以报洪恩，早暮焚香谢天地。身安寿永事如何，胸次平夷积善
多。惜命惜身兼惜气，请君熟玩卫生歌。
凡人卧床时，枕头应当垫得高一些，这样地面的湿气就难以侵袭人体，否则湿气会使人感到阴冷不适。湿邪之气侵犯人体，往往是因为地气上逆所致。人的卧室应当保持清洁干净，洁净则能接受天地间的灵气，不洁净则会受到浊气的污染。浊气扰乱居室，会导致居住者诸事不顺、根基不稳，对于身体而言也是如此，因此应当经常沐浴以保持身体洁净。
《黄素四十四方经》记载：夜间准备入睡闭眼时，用手抚摸心脏部位三次，闭目轻声祝祷说：“太灵九宫，太乙守房，百神安位，魂魄和同，长生不死，塞灭邪凶。”祝祷完毕后再睡觉。这被称为“九宫隐祝寝魂”的方法。经常实行这种方法，能使人的魂魄安宁，永远获得吉祥。
西山蔡季通说：睡觉时侧身屈膝，醒来时正身伸展，早晚以此调节作息。先让心神平静下来入睡，然后再闭上眼睛入睡。朱熹认为这是“未发之妙”的境界。《千金方》说：微醉状态下独自睡觉，使用柔软的枕头，温暖地盖住双脚，能够平息心火，自然就能入睡。陆平泉说：每晚想要睡觉前，必须行走千步之后再睡。
《论语》说：吃饭时不说话，睡觉时不交谈，卧躺时不要多言多笑。五脏就像钟磬一样，如果不悬挂起来就无法发声（意指脏腑需要安静才能正常运作）。
伏气病有三种睡眠姿势：像龙一样睡觉，是弯曲膝盖；像寒猿一样睡觉，是抱住膝盖；像龟鹤一样睡觉，是用脚跟抵住膝盖。
天地之间，人为最宝贵，头部象征天，足部象征地。父母给予的身体应当保重，在箕畴五福中，长寿最为重要。养生切要知晓三戒，即大怒、大欲和大醉。这三种情况如果占有一种，就必须防止损失真元气。想要追求长生必须先戒除性情中的躁动，肝火不出则神志自然安定。树木离开火不会变成灰，人若能戒除性情躁动才能延长寿命。贪欲无穷会使意志消磨、精气耗散，用心过度会导致元神流失。形体过度劳累会耗尽中和之气，还能靠什么来保全身体呢？心神如果过于耗费就会枯竭，形体如果过于劳累就会疲惫，神志如果过于损伤就会虚弱，气息如果过于损耗就会断绝。世人如果想要知道养生的道理，就要做到喜乐有常、嗔怒少发。心意诚恳端正，排除思虑烦恼，顺应理法修身去忧。春季对着明月嘘气以扶持肝脏，夏至对着呵气使心火自闲。秋季对着吸气和定息以滋润肺金，冬季对着吹气使肾水平安。三焦通过嘻声可以去除烦热，四季常呼字可以健脾助消化。切忌出声被口耳听到，其功效胜过保神丹。头发宜多梳理，气息宜多锻炼，牙齿宜频繁叩击，津液宜吞咽。想要不死就要修炼昆仑穴（指头部），双手经常摩擦面部。春季少吃酸味宜食甘味，冬季宜吃苦味不宜吃咸味。夏季要增加辛味减少苦味，秋季辛味可省便加酸味。每季末月可略吃咸味并稍减甘味，这样自然五脏得以保全平安。如果能完全做到这些身体就会健康，如果口味偏好过多则容易生病。春寒时节不要穿薄棉衣，夏月出汗多须及时更换衣物。秋冬衣服冷了逐渐添加，不要等到生病才服药。只有夏月最难调理，体内有伏阴忌喝凉水。瓜果桃子生冷食物要少吃，以免导致秋天生疟疾或痢疾。君子之人遵守斋戒，心旺肾衰时尤其要切记。常令身体充实勿空虚，每日饮食须去除油腻。吃得太饱伤神，饥饿伤胃，口渴伤血并伤气。饥餐渴饮不要太过分，以免导致腹胀伤害心肺。醉后强行饮水，饱食后强行进食，没有人生下来不因此得病的。人依靠饮食来滋养身体，去掉那些有害的方面自然舒适。饭后须行走百步以上，手摩脐腹部帮助消化。半夜饮用清水，丹田的浊气务必呵出。饮酒可以陶冶性情，但饮酒过多会预防疾病（此处原文逻辑似有误，通常指饮酒过多致病，结合上下文应理解为过量饮酒防生病之意，或指适量饮酒防病，过量则病，此处依文意译为：饮酒虽可陶情，但过量则易致病）。肺为华盖，倘若受伤，咳嗽劳精会损害生命。千万不要用盐来点茶，这分明是引贼入家。下焦虚冷使人消瘦，伤肾伤脾使疾病加重。坐卧时要严防脑后受风，风邪进入脑部人不长寿，再加上醉饱后卧于风中，风邪一入就会造成灾祸。雁有秩序，狗讲义气，黑鲤朝北知道臣子之礼。人如果没有礼义反而食用它们，天地神明都不喜欢。保养身体应当节制五辛，五辛不节制会损伤元神。不要让虚阳发动，精气枯竭神志枯槁定会丧命。无论在家还是在外，如果遇到迅雷风雨，必须端庄严肃敬畏天威。在静室收心，必须少避世俗纷扰，恩爱牵缠不自由，名利萦绊何时休。放宽些自家福气，避免中年早白头。顶天立地不容易，吃饱穿暖岂不愧疚。思量无以报答洪恩，早晚焚香谢天地。身体安康长寿有什么办法，胸襟平和积善多。爱惜生命、身体兼爱惜气息，请君仔细研读卫生歌。
When sleeping, the bed should be slightly elevated so that damp-cold Qi from the ground cannot invade the body, and dampness will not stagnate. Evil Qi invades the human body often because Yin-damp Qi from the earth counterflows upward. The bedroom must be kept clean; cleanliness allows one to receive the pure and spiritual Qi of heaven and earth, while uncleanness leads to receiving stale and turbid Qi. This turbid Qi disturbs the living space, causing endeavors to fail and foundations to crumble; the same applies to the body itself. Therefore, one should bathe frequently to maintain bodily cleanliness.
The *Huangsu Forty-Four Prescriptions Classic* states: When preparing for sleep just before closing the eyes, stroke the heart area three times with the hand, close the eyes, and softly chant: "Tai Ling Nine Palaces, Tai Yi guards the chamber, hundred deities occupy their positions, soul and spirit are harmonious, granting long life without death, extinguishing evil and凶险 (danger). After chanting, go to sleep." This is called the method of "Nine Palaces Hidden Incantation for Soothing the Soul during Sleep." Practicing this regularly calms the soul and spirit, ensuring eternal auspiciousness.
Cai Jitong of Xishan said: Sleep on your side with knees bent, and upon waking, lie straight with limbs extended, doing this morning and night. First let the mind settle into sleep, then let the eyes close. Zhu Xi considered this the subtlety of the "state before emotional arousal" (*Wei Fa Zhi Miao*). The *Qianjin Fang* states: Sleep alone in a state of slight intoxication, use a soft pillow, keep feet warm under covers, calm the heart-fire, and naturally close the eyes to sleep. Lu Pingquan said: Every night before wanting to sleep, walk a thousand steps first.
The *Analects* says: Do not speak while eating, do not converse while sleeping; lying down prohibits excessive talking and laughing. The five zang organs are like bells and chimes; if not hung properly, they cannot produce sound (implying organs need quietude to function). There are three sleeping postures for latent pathogenic Qi: Sleeping like a dragon involves bending the knees; sleeping like a cold monkey involves hugging the knees; sleeping like a turtle or crane involves pressing the heels against the knees.
Among all beings in heaven and earth, humans are the most precious. The head resembles heaven, and the feet resemble earth. The body inherited from parents should be preserved; among the Five Blessings described by Ji Chou, longevity is the supreme one. Three taboos are essential for health preservation: extreme anger, excessive desires, and heavy drunkenness. If any one of these occurs, one must guard against the loss of True Yuan Qi. To seek longevity, one must first regulate temperament; if liver fire does not flare up, the spirit remains stable. Wood does not turn to ash without fire; similarly, only by regulating temperament can one extend life. Endless greed exhausts will and essence; overuse of the mind scatters the Yuan Spirit. Physical labor dissipates Harmonious Qi; how else can the body be protected? If the mind is over-consumed, it becomes exhausted; if the form is over-tired, it collapses; if the spirit is over-injured, it becomes deficient; if Qi is over-damaged, it ceases. Those who wish to know the Way of Health Preservation should maintain regular joy and minimize anger. With sincere intention and upright thoughts, eliminate worries, follow reason to cultivate oneself, and remove vexations. In spring, exhale "Xu" facing the bright moon to support the Liver; at Summer Solstice, exhale "He" to calm Heart Fire. In autumn, stabilize breath to moisten the Metal-Lungs; in winter, exhale "Chui" to ensure safety of Kidney Water. Exhale "Xi" to clear San Jiao heat; throughout the four seasons, exhale "Hu" to transform food via the Spleen. Avoid making sound audible to ears; its efficacy surpasses divine elixirs. Comb hair frequently to move Qi, practice breathing exercises, tap teeth often, and swallow saliva. To achieve immortality, cultivate the Kunlun point (head); rub the face frequently with both hands. In spring, reduce sour and increase sweet foods; in winter, increase bitter and reduce salty foods. In summer, increase pungent and reduce bitter; in autumn, reduce pungent and increase sour. At the end of each season, slightly allow salty and sweet tastes; thus, the five zang organs remain safe. If these restrictions are fully observed, the body stays healthy; indulging in flavors leads to disease. In spring chill, do not wear thin cotton clothes; in summer sweat, change clothes promptly. In autumn and winter, gradually add cold clothing; do not wait until illness arises to take medicine. Summer is hardest to regulate due to latent Yin inside; avoid cold water. Avoid excessive consumption of melons, peaches, and raw/cold foods to prevent malaria and dysentery in autumn. Gentlemen observe fasting and abstinence; remember that when Heart Qi is strong, Kidney Qi declines. Keep the body full, not empty; daily diet must exclude greasy foods. Overeating harms the spirit; hunger harms the Stomach. Thirst harms Blood and Qi. Do not overindulge in eating and drinking to avoid bloating damaging the Heart and Lungs. Drinking forcibly after drunkenness or eating forcibly after satiety inevitably causes disease. Humans rely on diet to nourish the body; removing excess brings comfort. Walk a hundred steps after meals; massage the navel and abdomen to aid digestion. Drink clear water at midnight; expel turbid Qi from the Dantian. Alcohol can temper temperament, but too much invites illness. The Lung is the canopy; if injured, coughing and exhausting Jing damages life. Do not use salt to flavor tea; this invites thieves into the home. Lower Jiao deficiency-cold causes emaciation; injuring Kidney and Spleen increases disease risk. Guard against wind behind the head when sitting or lying; wind entering the brain shortens life. Sleeping in the wind after drunkenness or fullness brings disaster. Geese have order, dogs have righteousness, black carp faces north knowing loyalty. Humans lacking righteousness yet consuming them displease Heaven and Earth. Regulate the Five Pungents (spices) to preserve Yuan Spirit; failing to do so triggers floating Yang, leading to exhaustion of Jing and Spirit, and death. Whether at home or abroad, if thunderstorms arise, stand solemnly and revere Heavenly Majesty. In quiet rooms, collect the mind; avoid being bound by affection or fame. Relax your mindset to preserve fortune, avoiding premature graying in middle age. Standing tall between heaven and earth is difficult; enjoying food and warmth should bring humility. Reflecting on inability to repay great kindness, burn incense morning and evening to thank Heaven and Earth. How to achieve physical peace and longevity? By maintaining a peaceful chest and accumulating goodness. Cherish life, body, and Qi; please study this Song of Health Preservation carefully.