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Spread both hands, free as a fish leaping out of water or a kite flying in the sky. Break through the bottom of the bucket, moving freely in mid-stream. This is the path of turning around and ascending further, yet it still requires protection from beyond the methods. Therefore, eat when hungry, sleep when drowsy, borrowing from the "Four Great Elements" (Earth, Water, Fire, Wind) that constitute the body. Walking, standing, sitting, and lying down never depart from this form-body (physical body). As long as during the twelve two-hour periods of the day, one practices according to circumstances, allowing the vital energy to flow smoothly, the body will not suffer from strange diseases. Merely wearing clothes and eating meals, this family tradition aligns with the correct structure of Middle Way contemplation on "Emptiness" and "Provisional Existence."

Chen Hour (07:00–09:00)
Wake up early, adjust your clothes, sit by a bright window, regulate breathing to receive the heavenly qi, drink one cup of plain warm water, do not drink tea. Comb your hair more than a hundred times to disperse wind, clear fire, brighten the eyes, and remove heat from the brain. After washing and rinsing, breakfast should be congee, light and vegetarian. After eating fully, walk slowly for a hundred steps and massage the abdomen with your hands to facilitate rapid digestion of food. The so-called "heavenly qi" refers to the true qi generated since Hai and Zi hours. It is clear when quiet and turbid when noisy; thus, by Si and Wu hours, the heavenly qi becomes weak.

Si Hour (09:00–11:00)
Read books, such as the *Shurangama Sutra*, the *Nanhua Jing* (Zhuangzi), or a hexagram from the *I Ching*. Proceed step by step without being excessive. Do not indulge in wild thoughts, do not gather and chat excessively. Grasp the major principles, know where to stop, and do not accumulate doubts. When tired, close your eyes and swallow saliva dozens of times. When receiving guests, speak little to nourish qi.

Wu Hour (11:00–13:00)
Sit until a line of incense burns out, finish reading scriptures and attending to bodily functions, and settle your spirit and qi. Then begin to eat, consuming vegetable soup. Eat when hungry, but stop before feeling full. Tea cleanses the mouth of grease; rinse your mouth before drinking. Walk more, sit less, and do not hunch your back. If you feel stifled in the chest, silently exhale two or three times. Regarding dietary moderation: reduce when full and accept when empty. So, when hungry, moderate the excess; when not yet full, leave room for emptiness.

Wei Hour (13:00–15:00)
Study history to understand the grand perspectives of ancient sages. Exhaustively investigate principles of affairs and browse current events. When matters arise, respond appropriately; when objects appear, see through their nature. Do not lie down during the day. If there are no matters or objects, do not hinder the arrival of things. Extensive browsing and reading are all wonderful sources of interest, which scholars often fail to notice in daily life.

Shen Hour (15:00–17:00)
Recite one or two articles that pleased the ancients, pour a few cups of wine, but do not drink too much to cause mental confusion. Or recite several poems by famous poets, practice calligraphy imitating ancient models, and stop when tired. Reciting while raising the cup to drain it cultivates true qi; this is also the state when Zhang Xu's cursive script reached sainthood while intoxicated.

You Hour (17:00–19:00)
Sit until a line of incense burns out, moving and resting as desired. Dinner should be early. Review your son's daily lessons; if they follow the method, stop. Drink a small amount of alcohol, but do not become drunk and intoxicated. Wash your feet with hot water to descend fire and dispel dampness. Rinse your mouth at dusk to cleanse the toxins accumulated from a day's diet.

Xu Hour (19:00–21:00)
Sit silently under lamplight at night; do not think too much, do not read too much. Excessive thinking damages the heart, and excessive reading damages the eyes. Do not sit past the second watch; ensure sound sleep to cultivate primordial qi. When sleeping, lie on your side with one leg bent. First let the mind sleep, then let the eyes sleep. Letting the mind sleep is the method of "Stopping" (Zhi); letting the eyes sleep is the method of "Observing" (Guan).

Hai and Zi Hours (21:00–01:00)
At the end of Hai and beginning of Zi, akin to an infant starting childhood, the body's primordial qi undergoes renewal and elimination of the old. When this timing arrives, rise and sit wrapped in blankets. Keep the mind empty and tranquil, acting through non-action. For about the time it takes a line of incense to burn, consolidate the Mingmen Gate (Gate of Life). Spirit will increase daily, and primordial qi will become abundant. Practicing this upon waking leads to longevity and enduring vitality.

Chou and Yin Hours (01:00–05:00)
Between Chou and Yin hours is when essence and qi are generated. Do not sleep heavily; guard quietly to allow essence to remain in its dwelling. You may turn over or lie on your side like a bow, ensuring qi circulates thoroughly without leakage, just as a sprout is not broken, welcoming the vital energy.

Mao Hour (05:00–07:00)
Upon waking and seeing morning light, put on clothes and sit on the bed. Clench teeth three hundred times and rotate both shoulders. Harmonize muscles and bones to balance Yin and Yang. Shake off dust from clothes and get out of bed, ensuring behavior does not start improperly or become excessive.