正心 凡欲身之无病，必须先正其心，使其心不乱求。心不妄念，不贪嗜欲，不着迷惑，则心先无病矣。心主
无病，则五脏六腑即或有病，不难治疗。独此心一动，诸患悉招，虽仙医如扁、华在旁，亦无所措手。（《益州老人书》）
静坐 闲暇无事，静坐片时，大有益于身心。苏文应公曰∶无如此静坐，一日似两日，若活七十年，便是百四
十。世间何物能有此效，既无反恶，又省药钱，人人做得来。若无好汤，便多咽不下。（《醒世良方》）
调息 修真家教人，或闭气，或运气，或数遍数，或吐故纳新。根据予愚见，皆非正道。要知人身气脉，原自流
通，何烦闭运数纳耶。但只敛神静坐，安舒四体，紧闭口齿，息从鼻出，任其自然，不粗不促，不闭不抑，是谓调息耳。
睡法 凡睡必须曲足仰卧，以敛其形，形敛则神敛。如仰卧，则元神散荡矣。卧时手不可放心胸上，则无梦魇。
卧时不可言语，即如钟磬不悬，则不宜发声。蔡季通《睡诀》云∶卧侧而曲，觉正而伸，早晚以时，先睡心，后睡眼。
晨起 每日清晨睡醒欲起，先拍心胸三四下，然后披衣坐起，恐暖身骤凉，毛孔必闭，而成伤风诸病。
洗面 勿开眼洗面，令人眼涩，失明饶泪。当摩搓两掌，令热以摩额面，拭二目，又顺手摩发，如理栉之状，
发可不白。
漱口 不可用太热水，亦不可用冷水，其马尾硬牙刷亦不可用，俱主损齿，惟温茶软牙刷最妙。
固齿 齿不保固，则经络不通，且生齿疾。清早睡醒时，则叩齿二三十下。每晚及食后必漱令洁净。小便时闭
口切牙，候毕方开，永无齿疾，受用多多。
转肩 凡人坐久，常以两手按 ，左右转肩数十扭，则气血通畅，不生诸病。仙家以此法为“辘轳双关”，最
有功效。
运手 手不运动，则筋骨不壮。以一手握拳，用力先微后紧，伸缩十余次，再前后十余次，换手亦然，则百病
不生。
摆身 身不摆则腹不能运，腹不运则食不能消。凡饱食后，以两手握拳，交固胸中，横摆肩腰四五十次，左右
转腹亦各十余次，则脾胃运动，饮食消化。
伸腰 或作事，或读书，坐久则气血下坠，须二手伸上，先轻后重，连腰提起，用力如举千斤重物，复又渐渐
轻放，如此三五次，令血气上升，身不衰败，可却周身诸病。
擦足 每晚上床时，用一手握指，一手擦足心，如多至千数，少亦百数，觉足心热，将足指微微转动，二足更
番摩擦。盖涌泉穴血在两足心内，摩热睡下，最能固精融血，康健延寿，益人之功甚多。
洗浴 浴时先以热水扑胸，则不致冷热冲激。浴完小便，能去腹中寒温气。但饥时不可浴，浴须避风。（以上十四则俱（《多能集》）
养气 一少言语养神气，二戒色欲养精气，三薄滋味养血气，四咽津液养肺气，五莫嗔怒养肝气，六洁饮食养
胃气，七减思虑养心气。（《老子训》）
长生 人生以百年为限，节护乃至千岁，如膏之小炷与大炷耳。人大言我小语，人多烦我少记，人悸怖我不怒，
淡然无为，神气自满，此生之药。（同上）
五叟言 昔有行路者，路上见五叟，年各百岁余，精神加倍有。诚心向叟拜问何得长寿，大叟向我言，心宽不
眉皱。二叟向我言，山妻容貌丑，三叟向我言，语言少开口。四叟向我言，饮食宜节受。五叟向我言，夜卧不复首。妙
哉五叟言 所以寿长久。抄录劝世人，愿各遵所守。（增改《应璩诗》）
谨虑诗 人世难逢思有常，平居慎勿恃无伤，争先径路机关恶，近后语言滋味长，爽口物多终作疾，快心事过
必为殃，与其病后方求药，孰若病前能自防。（《邵康节诗》）
却病词 纵欲本原致疾，贪杯气体多伤，悲欢得失总寻常，切莫胡思妄想。当食调匀饥饱，顺时增减衣裳，风
寒暑湿要提防，却病全凭保养。（《劝世西江月》）
处世方 谦（味苦而甘，能和诸脉，益身心） 让（味淡而苦，回甘） 卑（味先苦辣而甘，大补骨） 加随
俗
子，中心坚者，有大毒，必以金刚子浓汁制，方可常服，能和血脉而悦颜色，大有益。（《心印语 》）
独宿丸 治一切虚弱劳伤，吐血痰喘诸疾，久服令人精神康健，却病延年。昔包恢年八十八，以枢密登拜郊台，
精神老健。贾似道意其必有摄养奇术，问之，恢曰∶予有一服丸子药，乃不传秘方，似道坚叩之。恢徐曰∶全靠吃了五
十年独宿丸。满座大笑。愚谓独宿之妙，不但老年，少壮亦当如此。日间纷扰，心神散乱，全赖夜间休息，以复元气。
若日内心猿意马，狂妄驰驱，至夜又醉饱而恣情纵欲，不自爱惜其精神，何能长生耐老。（《勿药真言》）
十全大补汤 吴神烈《真君鸾谕》曰∶世间疾疫皆人自取，虽曰天行疫气，然不行于好善能修之士，若彼大恶
不良，自有天条明斥。惟游移不谨之人，乃以疫气警之。予今特施不药之方，一曰好善，二曰修德，三曰积功，四曰孝
友，五曰敦宗，六曰和众，七曰仁慈，八曰济困，九曰直道，十曰忠恕。此十全大补汤，普劝世人多服，真延年却病之
良方也。若前未曾服者，今宜速备上料，而时时服之，亦未晚也。（《省吾集》）
正心 凡是想要身体没有疾病，必须先端正自己的心态，使内心不乱求外物。心中没有妄念，不贪婪嗜好欲望，不被迷惑所困，那么心脏本身就没有病了。心脏无病，那么五脏六腑即使偶有疾病，也不难治疗。唯独这心动摇，各种祸患都会招致，即使是像扁鹊、华佗这样的仙医在旁边，也无处下手。（出自《益州老人书》）
静坐 闲暇无事时，静坐片刻，对身心大有益处。苏文应公说：没有什么比得上静坐，一天能顶两天用，如果活七十年，就等于一百四十岁。世间有什么东西能有这种功效，既没有副作用，又节省药钱，人人都能做到。如果没有好汤药，便多咽不下（指难以坚持或效果不佳，此处语境略晦涩，依原文直译）。（出自《醒世良方》）
调息 修真之人教导人，有的闭气，有的运气，有的数遍数，有的吐故纳新。根据我愚笨的见解，这些都不是正道。要知道人身的气脉，原本就是流通的，何必烦劳去闭气、运气、数数、纳气呢？只要收敛精神静坐，安舒四肢，紧闭口齿，气息从鼻出，任凭其自然，不粗重不急促，不闭塞不压抑，这就叫做调息。
睡法 凡是睡觉必须曲足仰卧，以收敛形体，形体收敛则神气收敛。如果是平躺仰卧，元神就会散荡。睡觉时手不可放在心胸上，就不会做噩梦。睡觉时不可说话，就像钟磬不悬挂时，就不宜发声。蔡季通在《睡诀》中说：侧卧时身体弯曲，醒来时身体伸直，早晚按时，先让心入睡，再让眼入睡。
晨起 每天清晨睡醒想要起床时，先拍打心胸三四下，然后穿衣坐起，恐怕暖热的身体骤然受凉，毛孔必然闭合，从而形成伤风等各种疾病。
洗面 不要用睁着眼睛洗脸，这会让人眼睛干涩，甚至失明流泪。应当搓热两手掌，用来按摩额头和面部，擦拭双眼，又顺手按摩头发，如同梳理头发的样子，头发可以不白。
漱口 不可用太热水，也不可用冷水，马尾做的硬牙刷也不可用，这些都损伤牙齿，只有温茶和软毛牙刷最妙。
固齿 牙齿如果不坚固，经络就不通畅，而且会产生齿疾。清晨睡醒时，叩齿二三十下。每晚及饭后必漱口使其洁净。小便时闭口咬紧牙齿，等结束后才松开，永远不会有齿疾，受益良多。
转肩 凡人久坐，常用两手按住（原文缺字，推测为背部或肩部某处），左右转动肩膀数十次，气血就通畅，不生各种疾病。仙人将这种方法称为“辘轳双关”，非常有功效。
运手 手不运动，筋骨就不强壮。用一只手握拳，用力先微后紧，伸缩十余次，再前后十余次，换另一只手也是如此，那么百病不生。
摆身 身体不摆动，腹部就不能运转，腹部不运转，食物就不能消化。凡饱食之后，用两手握拳，交叉固定于胸中，横向摆动肩腰四五十次，左右转动腹部也各十余次，脾胃就能运动，饮食得以消化。
伸腰 或者做事，或者读书，久坐则气血下坠，须双手向上伸展，先轻后重，连同腰部提起，用力如同举起千斤重物，然后又渐渐轻放，如此三五次，令血气上升，身体不衰败，可以祛除周身各种疾病。
擦足 每晚上床时，用一只手握住脚趾，另一只手摩擦足心，次数多则千数，少则百数，感觉足心发热，将脚趾微微转动，两脚交替摩擦。因为涌泉穴位于两足心内，摩擦至热后睡觉，最能固精融血，健康长寿，对人的益处很多。
洗浴 洗澡时先用热水扑洒胸部，就不会导致冷热冲激。洗完澡小便，能去除腹中的寒温之气。但是饥饿时不可洗澡，洗澡必须避风。（以上十四则均出自《多能集》）
养气 一少言语以养神气，二戒色欲以养精气，三薄滋味以养血气，四咽津液以养肺气，五莫嗔怒以养肝气，六洁饮食以养胃气，七减思虑以养心气。（出自《老子训》）
长生 人生以百年为限，节制养护乃至千岁，就像灯烛的小炷与大炷的区别罢了。别人大声说话我小声说话，别人多烦恼我少记忆，别人惊恐害怕我不发怒，淡然无为，神气自然充足，这是长生的药物。（同上）
五叟言 以前有赶路的人，在路上见到五位老人，年纪各在一百岁以上，精神加倍旺盛。诚心向老人拜问如何得长寿，大老人对我说，心胸宽广不皱眉。二老人对我说，妻子容貌丑陋（意指不贪恋美色）。三老人对我说，言语少开口。四老人对我说，饮食适宜节制。五老人对我说，夜晚睡觉不仰头（即侧卧或屈膝卧）。妙哉五老人的话，所以寿命长久。抄录以此劝世人，愿各自遵守奉行。（增改自《应璩诗》）
谨虑诗 人世难得相逢且常思，平时居住千万不要倚仗自己不会受伤，争先恐后的道路机关险恶，事后语言滋味悠长（意指后悔莫及），爽口之物多吃终究成病，快心事过头必定成为灾殃，与其生病后才求药，不如生病前能自我预防。（出自《邵康节诗》）
却病词 纵欲是致病的本源，贪杯使气体多受损伤，悲欢得失总是寻常事，切莫胡思乱想妄想。吃饭时调节好饥饱，顺应时节增减衣裳，风寒暑湿要提防，祛病全凭保养。（出自《劝世西江月》）
处世方 谦（味道苦而甘，能调和诸脉，有益身心） 让（味道淡而苦，回甘） 卑（味道先苦辣而后甘，大补骨骼） 加上随俗（意为顺应世俗）。子（此处原文似有脱漏或排版错误，结合下文“中心坚者...金刚子”，推测可能指某种药材或比喻，但原文结构混乱，仅保留可见实体）。金刚子（中心坚硬者有大毒，必须用金刚子浓汁炮制，方可常服，能调和血脉而悦颜色，大有益处）。（出自《心印语》）
独宿丸 治疗一切虚弱劳伤、吐血痰喘等各种疾病，久服令人精神康健，祛病延年。以前包恢八十八岁时，以枢密院官职身份登拜郊台，精神老健。贾似道认为他一定有奇特的养生之术，问他，包恢说：我有一服药丸，是不传的秘方，贾似道坚决追问。包恢慢慢说：全靠吃了五十年的独宿丸。满座大笑。我认为独宿的妙处，不仅老年人，年轻力壮者也应当如此。日间纷扰，心神散乱，全赖夜间休息，以恢复元气。如果白天心猿意马，狂妄驰驱，到了晚上又醉饱而恣情纵欲，不自爱惜精神，怎么能长生耐老。（出自《勿药真言》）
十全大补汤 吴神烈在《真君鸾谕》中说：世间的疾疫都是人自取的，虽然说是天行疫气，但不流行于好善能修身的人身上，如果那些大恶不良之人，自有天条明斥。只有游移不谨慎的人，才被疫气警示。我现在特别施行不药的方子，一是好善，二是修德，三是积功，四是孝友，五是敦宗，六是和睦众人，七是仁慈，八是济困，九是直道，十是忠恕。这就是十全大补汤，普遍劝世人多服用，真是延年祛病的好方子。如果之前未曾服用，现在应该速备上述内容，并时时服用，也不算晚。（出自《省吾集》）
Rectifying the Mind To ensure the body is free from disease, one must first rectify the mind, preventing it from seeking external distractions. With no delusional thoughts, no greed for desires, and no bewilderment, the Heart (Zang organ) itself remains disease-free. If the Heart is healthy, even if the Five Zang and Six Fu organs occasionally suffer from illness, treatment will not be difficult. However, once the mind stirs, all ailments are invited; even if immortal physicians like Bian Que and Hua Tuo were present, they would have nowhere to begin their treatment. (From *Yi Zhou Lao Ren Shu*)
Quiet Sitting During leisure time, sitting quietly for a short while greatly benefits both body and mind. Su Wenying said: "Nothing compares to quiet sitting; one day feels like two. If one lives seventy years, it is equivalent to one hundred and forty." What in the world can achieve such an effect without adverse reactions and while saving money on herbs? Everyone can do it. Without good herbal decoctions, one finds it hard to swallow (persist). (From *Xing Shi Liang Fang*)
Regulating Breath Cultivators instruct people to hold breath, circulate Qi, count repetitions, or exhale the old and inhale the new. In my humble opinion, none of these are the correct path. One must know that the Qi meridians in the human body naturally flow; why bother with holding, circulating, counting, or inhaling? Simply gather the spirit and sit quietly, relax the four limbs, keep the mouth and teeth tightly closed, let the breath exit through the nose, allowing nature to take its course—neither coarse nor rapid, neither blocked nor suppressed. This is called regulating breath.
Sleeping Method One must sleep with legs curved and lying on the back to gather the form; when the form is gathered, the spirit gathers. If lying flat on the back, the Yuan Shen (Original Spirit) will scatter. Do not place hands on the chest or heart area during sleep to avoid nightmares. Do not speak while sleeping; just as bells and chimes do not make sound when not hung, one should not produce voice. Cai Jitong's *Sleep Formula* states: "Sleep on the side with the body curved, wake up straight and stretched, adhere to morning and evening times, let the heart sleep first, then the eyes."
Morning Rising When waking up in the early morning, first pat the chest and heart area three or four times, then dress and sit up. This prevents warm skin from suddenly cooling, which would cause pores to close and lead to wind-cold injuries and other illnesses.
Washing Face Do not wash your face with eyes open, as this causes dryness, potential blindness, and excessive tearing. Rub palms together until hot, then massage the forehead and face, wipe the eyes, and顺势 massage the hair as if combing it; this can prevent hair from turning white.
Rinsing Mouth Do not use too hot water, nor cold water, nor horsehair-bristled hard toothbrushes, as these damage teeth. Warm tea and soft-bristled toothbrushes are best.
Strengthening Teeth If teeth are not firm, meridians become blocked, leading to dental diseases. Upon waking in the early morning, click teeth twenty to thirty times. Rinse mouth thoroughly every night and after meals. Keep teeth clenched and mouth closed during urination, only opening afterwards; this ensures no dental diseases and brings great benefit.
Shoulder Rotation For those who sit for long periods, press with both hands (text missing specific point), rotate shoulders left and right dozens of times to ensure smooth Qi and blood flow and prevent various diseases. Immortals call this method "Lulu Shuangguan," which is highly effective.
Hand Exercise If hands do not move, tendons and bones weaken. Make a fist with one hand, applying force starting lightly then tightening, extend and retract more than ten times, then move forward and backward more than ten times. Repeat with the other hand; this prevents all diseases.
Body Swaying If the body does not sway, the abdomen cannot move; if the abdomen does not move, food cannot digest. After eating until full, clench fists with both hands, cross them over the chest, and sway shoulders and waist horizontally forty to fifty times, rotating the abdomen left and right more than ten times each; this promotes spleen and stomach movement and aids digestion.
Stretching Waist Whether working or reading, prolonged sitting causes Qi and blood to sink. Raise both hands upward, starting lightly then heavily, lifting along with the waist, exerting force as if lifting a thousand-jin weight, then gradually lower. Do this three to five times to raise Qi and blood, prevent physical decline, and dispel bodily ailments.
Rubbing Feet When going to bed at night, hold toes with one hand and rub the sole of the foot with the other. Rub hundreds to thousands of times until the sole feels hot, slightly rotate toes, and alternate rubbing both feet. Since Yongquan (KI-1) is located in the center of the soles, rubbing until warm before sleep consolidates essence, melts blood, promotes health and longevity, and offers many benefits.
Bathing Before bathing, splash warm water on the chest to avoid shock from temperature changes. Urinating after bathing removes cold and heat qi from the abdomen. However, do not bathe when hungry, and always avoid wind during bathing. (The above fourteen items are from *Duo Neng Ji*)
Nourishing Qi 1. Speak less to nourish Shen Qi (Spiritual Qi); 2. Abstain from sexual desire to nourish Jing Qi (Essence Qi); 3. Eat bland flavors to nourish Xue Qi (Blood Qi); 4. Swallow saliva to nourish Lung Qi; 5. Avoid anger to nourish Liver Qi; 6. Keep diet clean to nourish Stomach Qi; 7. Reduce worry to nourish Heart Qi. (From *Lao Zi Xun*)
Longevity Human life is limited to a century, but regulation and protection can extend it to a thousand years, much like the difference between a small and large candle wick. Speak softly when others shout, remember little when others worry, remain unafraid when others tremble, act with detachment and non-action, and your Shen and Qi will naturally be abundant. This is the medicine of life. (Same source)
Words of the Five Elders A traveler once saw five elders, each over one hundred years old, with double the vitality. He sincerely asked how they achieved longevity. The eldest said: "Broad-minded, never frowning." The second said: "My wife is ugly" (implying lack of lust). The third said: "Speak little." The fourth said: "Eat moderately." The fifth said: "Do not sleep with head raised high" (side-sleeping). Wonderful words of the five elders lead to long life. I copy this to advise the world, hoping everyone follows it. (Modified from *Ying Qu Shi*)
Poem on Caution It is rare to meet in this world, so think constantly. In daily life, do not rely on being unharmed. Paths of competition have evil traps; words spoken later have lingering taste. Too many refreshing foods eventually cause illness; excessive joy leads to disaster. Rather than seeking medicine after falling ill, is it not better to prevent oneself before illness? (From *Shao Kangjie Shi*)
Verse on Dispelling Illness Indulgence is the root of disease; greed for wine damages Qi and gas. Joy, sorrow, gain, and loss are common; do not indulge in wild fantasies. Balance hunger and fullness when eating; adjust clothes according to seasons; beware of wind, cold, summer heat, and dampness. Dispelling illness relies entirely on maintenance. (From *Quan Shi Xi Jiang Yue*)
Formula for Conduct Humility (bitter yet sweet, harmonizes meridians, benefits body and mind) Yielding (bland yet bitter, returns sweetness) Lowliness (first bitter/spicy then sweet, greatly tonifies bone) Plus adapting to customs. (Note: Text here is fragmented. Mentions "Gangjin Zi" - Diamond Seed/Nut: Center is hard, highly toxic; must be processed with strong juice of Gangjin Zi before regular use. Harmonizes blood vessels, brightens complexion, greatly beneficial.) (From *Xin Yin Yu*)
Solitary Living Pill Treats all deficiencies,劳伤 (labor injury), hemoptysis, phlegm, and wheezing. Long-term use makes spirit robust, dispels illness, and extends life. Bao Hui was eighty-eight when he served as Shumi (Director of Military Affairs) and attended suburban sacrifices, appearing vigorous. Jia Sidao suspected he had unique preservation techniques and asked. Bao Hui slowly replied: "I relied entirely on taking the Solitary Living Pill for fifty years." The room laughed. I believe the merit of solitary living applies not only to the elderly but also to the young and strong. Daytime disturbances scatter the mind and spirit; only nighttime rest restores Yuan Qi. If one is restless by day and indulges in alcohol and sex by night, failing to cherish spirit, how can one live long and age well? (From *Wu Yao Zhen Yan*)
Tenfold Great Tonifying Soup Wu Shenlie in *Zhen Jun Luan Yu* said: Epidemics in the world are self-inflicted. Although called heavenly epidemic qi, it does not affect those who are kind and cultivate virtue. Those who are wicked are punished by heavenly laws. Only those who are wavering and careless are warned by epidemics. I now specially prescribe a non-drug formula: 1. Be kind, 2. Cultivate virtue, 3. Accumulate merit, 4. Be filial and fraternal, 5. Honor ancestors, 6. Harmonize with the masses, 7. Be benevolent, 8. Help the distressed, 9. Follow the righteous path, 10. Be loyal and forgiving. This is the Tenfold Great Tonifying Soup. I universally advise people to take it often; it is truly a good prescription for extending life and dispelling illness. If you haven't taken it before, prepare these elements now and take them frequently; it is not too late. (From *Sheng Wu Ji*)