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It is said in the world that those who take spiritual elixirs and immortal medicines can ascend to heaven in broad daylight, but this has only been heard of and never seen. As for the art of regulating Qi (vital energy), it is very close to the Way of health preservation. Humans are born endowed with Blood and Qi (vital substances). Therefore, *She Sheng Lun* (Treatise on Health Preservation) states: The key to health preservation lies in removing what harms life. This is a profound truth. The song I have compiled here extracts the essentials of health preservation from various schools. If one follows and practices it, one will attain peace and happiness; if one fully grasps its subtleties, one may even hope for longevity. The song is presented below.

Among all things, humans are the most precious. A hundred years of time are like a traveler's journey. Unless one pays attention to cultivation and nourishment, one inevitably suffers from illness and mental burdens. Why would one foolishly attempt to extend lifespan by consuming mist and fire medicines, hoping to live as long as turtles and cranes? One should simply eliminate excesses in diet and desires to achieve peace and joy. After eating, walk slowly for a hundred steps, massage the flanks and abdomen with both hands, then switch hands to massage the kidney area (lower back); this is called "moving Water and Earth." Look upward and exhale through the mouth ("He" sound) three or four times; naturally, toxic gases within the body will dissipate. Drunkenness, sleeping, and lying down after full meals are of no benefit. Do not drink excessively when thirsty, do not eat too little when hungry, and do not eat too coarsely or quickly. Eat small amounts frequently. If one eats until completely full in one meal, damaging Qi and injuring the Spleen, this is not one's blessing. Do not consume raw, cold, sticky foods, tough meats, or meat from dead animals. Steamed buns tend to cause breath-holding and should be eaten sparingly, and must be eaten cool; otherwise, they damage teeth and blood vessels. Dinner should preferably be consumed before Shen hour (3-00 PM) or You hour (5-00 PM). Food consumed at night while recovering from labor tends to stagnate in the chest and diaphragm.

The Spleen delights in music; eating at night prevents the Spleen Qi from transforming because sound is absent. The *Rites of Zhou* mentions "music accompanies food," likely because the Spleen responds to auditory stimuli; upon hearing music, the Spleen begins its transformative function. Thus, sound originates from the Spleen. In summer, nights are short, so eating at night should be especially avoided due to difficult digestion.

Do not drink to drunkenness; severe intoxication injures the Spirit and damages heart-mind. Drinking water and tea when thirsty leads to heavy, sinking sensations in the waist and legs. Although wine can temper temperament and unblock collaterals, it naturally attracts Wind pathogen, damages the Kidney, rots the intestines, and corrupts the ribs—nothing is more harmful than this. It should be strictly avoided after full meals. Drinking should not be rough or rapid, lest it damage the Lungs. The Lung is the canopy of the five Zang organs and must not be injured. When wine is not yet metabolized and extreme thirst exists, one must not drink water or tea, as the wine may carry toxins into the Kidneys, becoming stagnant toxic water, leading to heavy waist and legs, cold pain in the Bladder, edema, Xiao Ke (wasting-thirst syndrome), and spasms. Generally, tea should not be consumed excessively in any season as it causes deficiency-cold in the Lower Jiao. However, drinking two cups after a full meal is acceptable because it aids digestion. Tea should be especially avoided when hungry.

It is said that avoiding Wind pathogen is like avoiding arrows; one must prevent exposure during sitting and lying. Moreover, after eating, pores open, and if Wind enters, it can lead to paralysis. If a draft is felt where one sits or lies, avoid it immediately; do not endure it. Elderly people have depleted internal Jing (essence) and loose interstices, making them susceptible to Wind pathogen invasion. Initially unnoticed, it eventually damages the body. Therefore, even in summer heat, one should not cool off in the wind. Fanning oneself after drunkenness is dangerous. Once, a student of Peng Zu suffered from headaches; Peng Zu found a hole in his dwelling aligned with the Naohu (GV17) acupoint. After avoiding the cold draft, the illness ceased.

Prolonged viewing, listening, walking, or sitting causes the Five Exhaustions and Seven Injuries. Prolonged viewing injures the Heart and depletes Blood; prolonged sitting injures the Spleen and flesh; prolonged lying injures the Lungs and Qi; prolonged walking injures the Liver and sinews; prolonged standing injures the Kidneys and bones. Confucius' advice to "change posture while resting" refers to this.

The human body requires moderate exertion, just as a door hinge does not rot. Fatigue often arises without cause; one need not hold heavy weights or pull light ones constantly. Idle people often suffer from such ailments because they lack physical activity. Sitting or lying down after full meals causes meridians to stagnate and Qi and Blood to blockage. Thus, nobles appear happy but toil internally, while commoners appear busy but rest internally. Nobles indulge in desires and ignore taboos, lying down immediately after rich meals, so they must exert themselves to keep Ying (Defensive) and Wei (Nutritive) Qi circulating and blood vessels smooth, like flowing water that does not stink or a moving hinge that does not rot. Sleeping on the side with bent knees benefits the Heart Qi; waking up stretched keeps the Spirit intact. Flat sleeping is discouraged as it may invite negative influences; Confucius did not sleep stiffly like a corpse. Combing hair removes Wind and brightens the eyes; Daoists comb their hair 120 times in the morning. Frequent bathing harms the Heart and abdomen, causing fatigue; infrequent bathing is better. Silent meditation and dark sleep bring spiritual peace.

Summer is the hardest season to regulate. Yin hides inside, causing cold abdomen and diarrhea; Kidney-nourishing decoctions are necessary. Cold food and drink should be avoided. Summer is when spirit dissipates; Heart Fire is strong and Kidney Water is weak. Water transforms in summer, congeals in autumn, and hardens in winter; thus, it must be protected. People of all ages should eat warm foods in summer to prevent cholera and diarrhea in autumn, keeping the abdomen warm and Yuan Qi (Original Qi) strong.

When Heart is strong and Kidney is weak, one must avoid draining essence. Living quarters should be sealed tightly; one should calm the mind and harmonize Qi during leisure. The *Monthly Ordinances* state that in mid-summer, gentlemen fast, cover their bodies, avoid agitation, limit sensory pleasures, eat bland flavors, and abstain from desires to stabilize the Heart Qi.

Bathing and rinsing should be done with warm water; cold pillows and cool mats should be avoided. Even in peak heat, washing face and hands with cold water dries out the Five Zang organs and fluids, let alone full bathing. Cold pillows severely damage the eyes.

Melons, vegetables, and raw salads should not be eaten; do not think malaria and dysentery only occur in autumn. Melons and vegetables are cold in nature, impair Qi, and dull vision; donkeys and horses eat them and get eye infections. Such foods should be avoided in all seasons, especially by the elderly in summer.

Yang Qi hides inside; in the three winter months, avoid excessive sweating which leaks Yang Qi. Heaven and Earth close, and Qi and Blood hide; even if ill, sweating is inadvisable.

Avoid traveling in foggy weather; seek shelter during heavy rain and thunder. Three men once traveled early in the fog: one fasting, one having eaten porridge, one drinking wine. The fasting man died, the porridge-eater fell ill, and the drinker remained healthy. Wine wards off frost and evil Qi. Seek shelter indoors during storms to avoid hidden dangers.

Regardless of the season, overly hot wine is harsh. Excessive flavors do not benefit the body and may harm specific Zang organs. Bland flavors refresh; excesses harm specific organs: Sour harms the Spleen, Pungent harms the Liver, Salty harms the Heart, Bitter harms the Lungs, Sweet harms the Kidneys. This follows the Five Elements theory. Initial injury is unnoticed but becomes problematic over time.

Daoist methods for following life include minimizing anger. In autumn and winter, dress after sunrise; in spring and summer, rise at cockcrow. Spring and summer require early rising; autumn and winter allow late sleeping. Late rising should not be after sunrise; early rising should not be before cockcrow.

Waking between Zi hour (11 PM-1 AM) and Yin hour (3 AM-5 AM): Close eyes, click teeth 14 times, inhale new and exhale old (a practice few understand), swallow saliva ("Jade Spring") to nourish the fetus. Saliva in the mouth is called Bi Chi or Jade Spring. The *Huang Ting Jing* says: "Clear Jade Spring irrigates the spiritual root." Practicing this extends life. The *Tai Xi Lun* (Treatise on Embryonic Breathing) states: After midnight, sit cross-legged facing east on bed, exhale old Qi from abdomen 2-3 times, then pause and inhale fresh Qi through nose. Press tongue against palate to stimulate Kidney orifice; after a moment, saliva generates. Rinse mouth and swallow slowly to nourish the Five Zang organs, returning Qi to the Dantian. This can also be done before Yin hour or while lying down, with a low pillow. Emperor Han lived to 120, vigorous daily, by eating Jade Spring and clicking teeth 14 times in the morning, named "Refining Essence." Wang Zhen of Later Han swallowed saliva, calling it Embryonic Breathing. Sun Simiao said: Comb hair often, wash face, click teeth frequently, swallow saliva, refine Qi. These five correspond to the *Huang Ting Jing*'s "If you wish not to die, cultivate Kunlun."

Rub heart with warm hands and wipe eyes; doing this 14 times clears visual obstructions, brightens eyes, expels Wind, and nourishes Kidney Qi. Rub forehead and face frequently; wiping forehead is "cultivating Heavenly Court," extending to hairline, bringing natural luster. Wipe nose bridge with two fingers 20-30 times until clothes feel warm; this "irrigates Central Peak to moisten Lungs." Rub ear roots several times; rubbing ears is "cultivating city walls" to nourish Kidney Qi and prevent deafness. Dry bath the whole body; twist shoulders while pressing sides; even with Wind-dampness and cold, lower back stiffness can be prevented. Sitting, press sides and twist shoulders dozens of times. The Six Sounds (Xu, He, Hu, Xi, Chui, Si) used in Qi regulation can treat various conditions if practiced correctly. Sexual restraint is crucial for youth; knowing moderation prevents fault. Guarding essence and calming Qi should be learned early, lest "feathered pouch" burn like fire in the midst. Ancients compared sexual indulgence to holding a cup of soup or storing fire in a feather bag. If one maintains upright conduct, avoids greed and competition, and cannot follow all precepts, the body remains healthy. Laozi said: "Those skilled in health preservation do not avoid tigers and rhinos on land," aided by Virtue (De).