今时之人，其知道者，食饮有节，起居有常，不妄作劳。（节饮食以养内，慎起居以养外，不妄作劳以保
其天真。）虚邪贼风，避之有时。（虚邪，谓风从冲后来者，主杀主害，如避矢石，治外之道也。）
志闲而少欲，心安而不惧，形劳而不倦。（志闲而无贪，何欲之有？心安而无虑，何惧之有？形劳而神逸，
何倦之有？）高下不相慕。（高忘其贵，下安其分，两无相慕，知止不殆也。）嗜欲不能劳其目，淫
邪不能惑其心，和于阴阳，调于四时。（和，合也，合阴阳之变化。调，顺也，顺四时之往来。）积精全神，
此能益寿而强者也，从则治而逆则乱矣。
春三月，此谓发陈。（发，启也。陈，故也。春阳上升，发育庶物，启故从新，故曰“发陈”。）天地俱
生，万物以荣。（万象更新也。）夜卧早起，广步于庭。（广，大也，所以布发生之气也。）被发缓形，
以使志生。（缓，和缓也。举动和缓，以应春气，则神定而志生，是即所以使也。后仿此。）生而勿杀，予而
勿夺，赏而勿罚。（皆所以养发生之德也，故君子于启蛰不杀，方长不折。予、与同。）此春气之应，养
生之道也。（四时之令，春生，夏长，秋收，冬藏。应春气者，养生气也。）逆之则伤肝，夏为寒变，奉长
者少。（逆，不顺也。奉，承也。肝属木，王于春，春失所养，故伤肝。肝伤则心火失其所生，当夏令则火有
不足而寒水侮之，因为寒变。寒变者，变热为寒也。春生既逆，承生气而夏长者少矣。）夏三月，此谓蕃
秀。（蕃，茂也。阳王已极，万物俱盛，
故曰蕃秀。蕃，音烦。）天地气交，万物华实。（岁气阴阳盛衰，其交在夏。天地气交斯时也，阳气
生长于前，阴气收成于后，故万物华实。）夜卧早起，无厌于日。（起卧同于春时，不宜藏也。无厌于长日，气
不宜惰也。）使志无怒，使华英成秀。（长夏火土用事，怒则肝气易逆，脾土易伤，故欲使志无怒，则华
英成秀。华英，言神气也。）使气得泄，若所爱在外。（夏气欲其疏泄，泄则肤腠宣通，故若所爱在外。）
此夏气之应，养长之道也。（应夏气者，养长气也。长，上声。）逆之则伤心，秋为 疟，奉收者少。
（心属火，王于夏。夏失所养，故伤心。心伤则暑气乘之，至秋而金气收敛，暑邪内郁，于是阴欲入而阳拒之，
则为寒，火欲出而阴束之，则为热。金火相争，故寒热往来而为 疟。夏长既逆，承长气而秋收者少矣。 ，
音皆。）冬至重病。（火病者畏水也。余俱仿此。）秋三月，此谓容平。（阴升阳降，大火西行，秋容平定，
故曰“容平”。）天气以急，地气以明。（风气劲疾曰急，物色清肃曰明。）早卧早起，与鸡俱兴。（早卧以
避初寒，早起以从新爽。）使志安宁，以缓秋刑。（阳和日退，阴寒日生，故欲神志安宁，以避肃杀之气。）
收敛神气，使秋气平。无外其志，使肺气请。（皆所以顺秋气，欲使肺金清净也。）此秋气之应，养收之道
也。（应秋气者，养收气也。）逆之则伤肺，冬为飧泄，奉藏者少。（肺属金，王于秋。秋失所养，故伤
肺。肺伤则肾水失其所生，当冬令而为肾虚飧泄。飧泄者，水谷不分而为寒泄也。秋收既逆，承收气而冬藏
者少矣。飧，音孙。）冬三月，此谓闭藏。（阳气藏伏，闭塞成冬也。）水冰地坼，无扰乎阳。（坼，裂也。
天地闭塞，故不可烦扰以泄阳气。坼，音策。）早卧晚起，必待日光。（所以避寒也。）使志若伏若匿，
若有私意，若已有得。（皆所以法冬令，欲其自重，无妄动也。）去寒就温，无泄皮肤，使气亟夺。
（去寒就温，所以养阳。无使泄夺，所以养气。亟，数也。亟，棘、器二音。）此冬气之应，养脏之道也。
（应冬气者，养脏气也。）逆之则伤肾，
春为痿厥，奉生者少。（肾属水，王于冬。失所养，故伤肾。肾伤则肝木失其所生。肝主筋，当春令而筋病为
痿。阳欲藏，故冬不能藏则阳虚为厥。冬藏既逆，承藏气而春生者少矣。）逆春气则少阳不生，肝气
内变。（春令属木，肝胆应之。肝主春，足厥阴、少阳主治，故逆春气则少阳之令不能生发，肝气被郁，内
变为病。此不言胆而止言肝者，以脏气为主也。后仿此。）逆夏气则太阳不长，心气内洞。（夏令属火，心
与小肠应之。心主夏，手少阴、太阳主治，故逆夏气则太阳之令不长，而心虚内洞诸阳之病生矣。）逆秋气
则太阴不收，肺气焦满。（秋令属金，肺与大肠应之。肺主秋，手太阴、阳明主治，故逆秋气则太阴之令不
收而肺热叶焦为胀满也。）逆冬气则少阴不藏，肾气独沉。（冬令属水，肾与膀胱应之。肾主冬，足少阴、
太阳主治，故逆冬气则少阴之令不藏而肾气独沉。藏者，藏于中。沉者，沉于下。肾气不蓄藏，则注泄沉寒
等病生矣。）夫四时阴阳者，万物之根本也。（生成之所由也。）所以圣人春夏养阳，秋冬养阴，以从其根，
（夫阴根于阳，阳根于阴，阴以阳生，阳以阴长，所以圣人春夏则养阳，以为秋冬之地，秋冬则养阴，
以为春夏之地，皆所以从其根也。今人有春夏不能养阳者，每因风凉生冷，伤此阳气，以致秋冬多患疟泻，
此阴胜之为病也；有秋冬不能养阴者，每因纵欲过热，伤此阴气，以致春夏多患火症，此阳胜之为病也。
养生者慎之。）故与万物浮沉于生长之门。逆其根则伐其本，坏其真矣。（能顺阴阳之性，则能浮沉于生长之
门矣。万物有所生而独知守其根，百事有所出而独知守其门，则圣人之能事也。）
People of the present time who understand the Dao (Way) regulate their diet and drinking, maintain regular daily routines, and do not engage in reckless exertion. (Regulating diet nourishes the interior; being cautious with daily routines nourishes the exterior; avoiding reckless exertion preserves one's innate true qi.) One should avoid empty evils and thieving winds (referring to pathogenic winds coming from the "chong" direction, which are destructive and harmful, akin to dodging arrows and stones; this is the method for treating external pathogens) at appropriate times.
One's aspirations should be leisurely with few desires, the heart-mind calm without fear, and the body laborious without fatigue. (With leisurely aspirations, what desires exist? With a calm heart-mind, what worries or fears exist? Though the body labors, the spirit remains at ease, so why feel fatigued?) One does not envy high or low status. (The high forget their nobility; the low are content with their lot; neither envies the other, knowing that stopping before danger ensures safety.) Desires and cravings do not weary the eyes; licentiousness and evil do not confuse the heart-mind. One harmonizes with Yin and Yang and adjusts to the Four Seasons. ("Harmonize" means to combine, aligning with the changes of Yin and Yang; "adjust" means to follow, complying with the cycles of the four seasons.) By accumulating essence and preserving spirit, one can extend life and strengthen the body. Following these principles leads to health; opposing them leads to chaos.
The first three months of Spring are called "Fa Chen" (Revealing the Old). ("Fa" means to initiate/open; "Chen" means old/previous. As Spring Yang rises, it nurtures all things, opening the old to make way for the new, hence "Fa Chen".) Heaven and Earth generate together, and all things flourish. (All phenomena renew themselves.) Go to bed late and rise early, taking broad steps in the courtyard. ("Guang" means large/broad, used to spread the Qi of generation.) Let hair hang loose and relax the form, to allow the will to arise. ("Huan" means gentle/relaxed. Movements should be gentle to correspond to Spring Qi, stabilizing the spirit and allowing the will to arise; this is what is meant by "allowing." The following follows this pattern.) Promote birth and do not kill; give and do not take; reward and do not punish. (These are all methods to nurture the virtue of generation. Thus, the gentleman does not kill when hibernating insects stir, nor break branches when plants are growing. "Yu" is synonymous with "give".) This corresponds to Spring Qi and is the Way of Nourishing Growth. (The commands of the four seasons are: Spring generates, Summer grows, Autumn harvests, Winter stores. Corresponding to Spring Qi means nourishing the generating Qi.) If opposed, the Liver is injured, and in Summer, cold transformations occur, as there is less to support growth. ("Ni" means not smooth/compliant; "Feng" means to offer/support. The Liver belongs to Wood and prospers in Spring. Failure to nourish in Spring injures the Liver. If the Liver is injured, Heart Fire loses its source. In Summer, Fire becomes insufficient, and Cold Water insults it, causing cold transformation. Cold transformation means changing heat into cold. Since Spring generation is opposed, there is less to support Summer growth.)
The first three months of Summer are called "Fan Xiu" (Flourishing Beauty). ("Fan" means lush/prosperous. Yang Qi reaches its peak, and all things are abundant, hence "Fan Xiu". "Fan" sounds like "fan".) Heaven and Earth Qi intersect, and all things flower and fruit. (The intersection of Yin and Yang Qi occurs in Summer. At this time of intersection, Yang Qi has grown previously, and Yin Qi gathers subsequently, so all things flower and bear fruit.) Go to bed late and rise early, do not dislike the sun. (Rising and sleeping times are the same as in Spring; hiding is inappropriate. Not disliking long days means Qi should not be sluggish.) Keep the will free from anger, allowing the brilliance of spirit to mature. (In Late Summer, Fire and Earth dominate. Anger causes Liver Qi to rebel easily and Spleen Earth to be damaged. Thus, keeping the will free from anger allows spiritual brilliance to mature. "Hua Ying" refers to spiritual energy.) Allow Qi to vent, as if loving what is external. (Summer Qi desires release; venting opens the skin and pores, feeling as if one loves showing oneself externally.) This corresponds to Summer Qi and is the Way of Nourishing Growth. (Corresponding to Summer Qi means nourishing the growing Qi. "Zhang" is pronounced with the rising tone.) If opposed, the Heart is injured, and in Autumn, malaria occurs, as there is less to support harvesting. (The Heart belongs to Fire and prospers in Summer. Failure to nourish in Summer injures the Heart. If the Heart is injured, Summer Heat takes advantage. In Autumn, Metal Qi converges, trapping Summer Heat internally. Yin wants to enter but Yang resists, causing cold; Fire wants to exit but Yin binds it, causing heat. Metal and Fire contend, causing alternating chills and fever, resulting in malaria. Since Summer growth is opposed, there is less to support Autumn harvesting. "Jue" sounds like "jie". Severe illness occurs on the Winter Solstice. (Fire diseases fear Water. Others follow this pattern.)
The first three months of Autumn are called "Rong Ping" (Container of Peace). (Yin rises, Yang descends; the Great Fire moves west; Autumn is peaceful and stable, hence "Rong Ping".) Heaven's Qi is urgent/rapid, Earth's Qi is clear/bright. (Wind blowing strongly and rapidly is called "urgent"; colors appearing clear and solemn is called "bright".) Go to bed early and rise early, waking with the chickens. (Sleeping early avoids initial cold; rising early embraces fresh clarity.) Keep the will tranquil to slow the punishment of Autumn. (Yang harmony retreats daily, Yin cold increases daily. Thus, keeping the mind tranquil avoids the killing Qi.) Collect and store the spirit, keeping Autumn Qi balanced. Do not let the will stray outward, keeping Lung Qi pure/clear. (These are all to comply with Autumn Qi, wishing for Lung Metal to remain pure.) This corresponds to Autumn Qi and is the Way of Nourishing Harvest. (Corresponding to Autumn Qi means nourishing the harvesting Qi.) If opposed, the Lungs are injured, and in Winter, undigested diarrhea occurs, as there is less to support storage. (The Lungs belong to Metal and prosper in Autumn. Failure to nourish in Autumn injures the Lungs. If the Lungs are injured, Kidney Water loses its source. In Winter, Kidney deficiency causes undigested diarrhea. "Sun xie" refers to cold diarrhea where water and grain are indistinguishable. Since Autumn harvesting is opposed, there is less to support Winter storage. "Sun" sounds like "sun".)
The first three months of Winter are called "Bi Cang" (Closing and Storing). (Yang Qi hides and lies dormant, closing to form Winter.) Water freezes, earth cracks; do not disturb Yang. ("Che" means crack. Heaven and Earth are closed, so do not disturb to leak Yang Qi. "Che" sounds like "ce".) Go to bed early and rise late, waiting for sunlight. (This is to avoid cold.) Keep the will as if hidden or concealed, as if having private intentions, as if already satisfied. (These are all to emulate Winter commands, wishing for self-respect and no reckless movement.) Avoid cold and seek warmth; do not let skin sweat, preventing frequent loss of Qi. (Avoiding cold and seeking warmth nourishes Yang. Preventing sweating prevents loss of Qi. "Ji" means frequently. "Ji" has pronunciations "ji" and "qi".) This corresponds to Winter Qi and is the Way of Nourishing Storage. (Corresponding to Winter Qi means nourishing Zang Qi.) If opposed, the Kidneys are injured, and in Spring, flaccidity and cold limbs occur, as there is less to support generation. (The Kidneys belong to Water and prosper in Winter. Failure to nourish injures the Kidneys. If Kidneys are injured, Liver Wood loses its source. The Liver governs sinews; in Spring, sinew disease causes flaccidity. Yang should store; failure to store in Winter leads to Yang deficiency and cold limbs. Since Winter storage is opposed, there is less to support Spring generation.)
Opposing Spring Qi prevents Shaoyang from generating, causing internal changes in Liver Qi. (Spring belongs to Wood, corresponding to Liver and Gallbladder. The Liver governs Spring, with Foot Jueyin and Shaoyang channels ruling. Opposing Spring Qi prevents Shaoyang's generating command, depressing Liver Qi and causing internal disease. Only Liver is mentioned, not Gallbladder, because Zang Qi is primary. Others follow this.)
Opposing Summer Qi prevents Taiyang from growing, causing internal emptiness in Heart Qi. (Summer belongs to Fire, corresponding to Heart and Small Intestine. The Heart governs Summer, with Hand Shaoyin and Taiyang channels ruling. Opposing Summer Qi prevents Taiyang's growing command, leading to Heart deficiency and various Yang-deficiency diseases.)
Opposing Autumn Qi prevents Taiyin from receiving/converging, causing Lung Qi to become scorched and full. (Autumn belongs to Metal, corresponding to Lungs and Large Intestine. The Lungs govern Autumn, with Hand Taiyin and Yangming channels ruling. Opposing Autumn Qi prevents Taiyin's converging command, causing lung heat, scorched leaves, and distension.)
Opposing Winter Qi prevents Shaoyin from storing, causing Kidney Qi to sink alone. (Winter belongs to Water, corresponding to Kidneys and Bladder. The Kidneys govern Winter, with Foot Shaoyin and Taiyang channels ruling. Opposing Winter Qi prevents Shaoyin's storing command, causing Kidney Qi to sink deeply. "Cang" means storing within; "Chen" means sinking below. If Kidney Qi fails to accumulate and store, diseases like diarrhea and deep cold arise.)
The Yin and Yang of the Four Seasons are the root of all things. (This is the origin of generation.) Therefore, the Sages nourish Yang in Spring and Summer, and nourish Yin in Autumn and Winter, following their root. (Yin roots in Yang, Yang roots in Yin; Yin generates through Yang, Yang grows through Yin. Thus, Sages nourish Yang in Spring/Summer to prepare for Autumn/Winter, and nourish Yin in Autumn/Winter to prepare for Spring/Summer, all to follow the root. Some people today fail to nourish Yang in Spring/Summer due to wind, chill, or raw/cold food, injuring Yang Qi, leading to malaria and diarrhea in Autumn/Winter (Yin excess disease). Others fail to nourish Yin in Autumn/Winter due to excessive desire or heat, injuring Yin Qi, leading to fire diseases in Spring/Summer (Yang excess disease). Those who practice health preservation must be cautious.)
Thus, they float and sink with all things in the gate of growth. Opposing the root is felling the tree and destroying one's true essence. (If one conforms to the nature of Yin and Yang, one can float and sink in the gate of growth. All things have origins, but only those who guard the root succeed; all affairs have sources, but only those who guard the door succeed. This is the ability of the Sage.)