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It is said: Zhang Zhan praised that there are many people who cultivate their nature and copy medical classics. Ji Kang (courtesy name Shuye) discussed this most exquisitely, yet his words and meanings were profound and difficult to apply to daily life. What I have stated focuses on the principles and practical matters, recorded truthfully to benefit future generations. It does not violate the joy of one's nature, but can be followed in every movement; it does not abandon the pleasures of eyes and ears, but can be practiced in every glance. It makes the essence simple yet abundant, the study minimal yet the merit great. This is what is meant by "Easy to understand, easy to follow." Therefore, its main points are: first, cherishing the spirit (Shen); second, loving the qi (vital energy); third, nourishing the form (body); fourth, Daoyin (an ancient health preservation method involving physical exercises and breathing regulation); fifth, regulating speech; sixth, diet; seventh, sexual intercourse; eighth, opposing vulgar customs; ninth, medicine; tenth, taboos. Beyond these, little is known.

Liezi said: The fullness or emptiness, increase or decrease of the human body are all connected with Heaven and Earth, corresponding to various categories of things. Thus, when Yin qi is strong, one dreams of crossing large waters and feels fear; when Yang qi is strong, one dreams of crossing large fires and being burned; when both Yin and Yang are strong, one dreams of life and death struggles. When very full, one dreams of giving; when very hungry, one dreams of taking. Therefore, those whose illness is characterized by floating and emptiness dream of flying; those whose illness is characterized by sinking and solidity dream of drowning; those who sleep with a belt tied dream of snakes; those whose hair is held by flying birds dream of losing all their hair; those with restless hearts dream of fire; those about to fall ill dream of drinking wine and dancing; those about to decline dream of weeping. Therefore, harmonizing at the beginning and treating at the end, calming the spirit and eliminating thoughts, constitutes the complete way of health preservation.

Peng Zu said: After each emission of semen, one should immediately perform Daoyin to replenish the deficiency. Otherwise, the blood vessels, marrow, and brain will be damaged day by day. Those who violate this will suffer from diseases because ordinary people do not understand the meaning of tonification and purgation. Vomiting after drinking alcohol, sweating after labor, lying in the wind and on wet ground, shouting loudly after a full meal, running fast and lifting heavy weights, riding horses and drawing bows, speaking and laughing without restraint, thinking too deeply—all these damage longevity. Therefore, those who practice the Dao must strive for harmony and reason. The desires of the mouth and eyes disturb the heart, which is why the Sages close them. Fame and wealth ruin the body, which is why the Sages discard them. Thus, Tian Lao said: A man should remain in abundance rather than scarcity, should discard ritual and sagehood, and guard foolishness to nourish himself. This is the source of virtue.

Peng Zu said: Superior scholars sleep in separate beds; middle scholars sleep under separate quilts. Taking a hundred doses of medicine is not as good as sleeping alone. Beauty blinds the eyes, sound deafens the ears, and taste dulls the sense of flavor. If one can regulate and promote appropriate conditions, and suppress or facilitate blockages, one can increase longevity. The taboo for a day is not eating too much at night; the taboo for a month is not getting drunk at night; the taboo for a year is avoiding sexual intercourse at night; the lifelong taboo is constantly protecting Qi at night. Eating too much at night damages one day's lifespan; getting drunk at night damages one month's lifespan; one act of intercourse damages one year's lifespan. Be cautious. In the early morning, rub the ears with both hands, pull the ears backward from the top of the head, and draw the hair; this allows facial Qi to flow freely. Doing this prevents white hair and deafness. Rub palms until hot, then rub the face downward fourteen times to remove turbid Qi, giving the face a glow. This also helps overcome wind-cold, seasonal fevers, headaches, and eliminates various diseases. The True Man said: To seek immortality and take divine medicines, one must first abstain from sexual intercourse, observe strict fasting, bathing, and incense burning, and avoid mourning houses and places of childbirth. Be extremely cautious. Ancient practitioners lived in mountains precisely for this reason.

Laozi said: If one seeks the Dao, do not commit the Five Rebellions and Six Unauspicious Acts, which are ominous. Defecating or urinating facing West is the First Rebellion; facing North is the Second; facing the Sun is the Third; facing the Moon is the Fourth; looking up at the sun, moon, and stars is the Fifth. Being naked at midnight is the First Unauspicious Act; waking up with anger is the Second; cursing the stove is the Third; putting feet into fire is the Fourth; having sexual intercourse between husband and wife during the day is the Fifth; stealing from one's master is the Sixth. Speaking kindly in the morning brings heavenly blessings; do not speak of helplessness or disaster, as that invites calamity. Do not lie supine on the bed—this is Great Misfortune. Lying prone on the ground is Great Misfortune. Lying prone on the ground after a full meal is Great Misfortune. Clattering dishes with chopsticks is Great Misfortune. Excessive fatigue followed by intercourse or sleeping outdoors may cause epilepsy. Do not eat hot food when drunk. Massaging the abdomen after meals can cure hundreds of diseases. Hot food damages bones; cold food damages the lungs. Hot food should not scald the lips; cold food should not chill the teeth. Walking slowly after meals promotes longevity; do not speak loudly while eating. Overeating closes the blood vessels. Sleep with frequent turning. In winter, keep warm; in summer, keep cool; do not violate these rules. Drunkenness scatters the spirit; extreme joy causes Qi to fly; extreme sorrow blocks Qi. Sitting for long periods damages tendons; standing for long periods damages bones. Before sitting, untie the right shoe and speak loudly. Using Jing (essence) depletes Qi; sleeping too much blinds the eyes; spitting too much causes mental restlessness; greed for delicious food causes diarrhea and dysentery. Bathing irregularly is inauspicious. Washing hair and bathing on the same day is inauspicious. Husband and wife bathing on the same day is inauspicious. Discussing dreams is inauspicious.

During solar or lunar eclipses, performing rituals is auspicious and can save thousands of people. Eliminating disasters can save ten thousand people. This功 (merit) is equal to that of Heaven and Earth. During solar/lunar eclipses, violent winds, heavy rains, rainbows, earthquakes, thunder/lightning, extreme cold, fog, and seasonal changes, one must not engage in sexual intercourse. Be cautious.

On Bing and Ding days after Summer Solstice, and Geng and Xin days after Winter Solstice, sexual intercourse is forbidden. Great Misfortune.

On the 17th day of large months and the 16th day of small months, these are days of destruction and decay; intercourse is forbidden as it damages blood vessels. On the 2nd, 3rd, 5th, 9th, and 20th days of the lunar month, these are days of birth; intercourse ensures no disease.

After a fresh bath, long travel, fatigue, overeating, drunkenness, extreme joy or sorrow, acute fever in men and women, menstruation, or postpartum period, sexual intercourse is forbidden. Intercourse shortly after recovery from an acute fever leads to death.

Laozi said: People who suffer from many diseases are children of windy days. Those who die young are children of the dark moon (last day of the lunar month). Those injured in utero are children of the new moon (first day of the lunar month). Those who die at birth along with their mothers are children of thunder and lightning days. Those who die after walking with consciousness are children of the latter half of the month. Those dying in battle are children of the end of the menstrual cycle and also children of eclipses. Those whose fetuses fail to develop are children of the quarter moons. Those with short lifespans are children of drunkenness. Those who are not mad but become insane are children of excessive labor. Those born undeveloped are children of dawn. Those with constant fear and palpitations are children of sunrise. Those fond of theft and greed are children of late morning. Those with stupid natures and bad conduct are children of noon. Those whose lives are incomplete are children of afternoon shadow. Those prone to deceit and falsehood are children of late afternoon. Those who are not blind but become deaf are children of dusk. When Heaven and Earth close and Qi does not flow, the child dies. Intercourse at midnight produces sons with long lifespans, wise and virtuous. Intercourse after midnight produces sons with medium lifespans, intelligent and wise. Intercourse at cockcrow produces sons with short lifespans, who harm their parents. This is the constant principle of Heaven and Earth.

Tian Lao said: Differences in appearance and status (humble vs. noble) arise from the Qi received from parents' intercourse. Obtaining the alignment of the Eight Stars and Yin-Yang at the proper time is superior, leading to extreme wealth and honor. Obtaining the alignment but at the wrong time is medium. Aligning with the Central Palace but not the Eight Stars, yet at the proper time, is inferior. Aligning with the Lower Palace, not aligning with these constellations, and at the wrong time results in being an ordinary person. Aligning with constellations for intercourse not only produces wealthy and noble children but also benefits oneself, bringing Great Auspiciousness. The Eight Stars are: Shi, Shen, Jing, Gui, Liu, Zhang, Fang, and Xin. Another view says any constellation. Wherever the monthly constellation resides, that star is suitable for intercourse.

Laozi said: The natural limit of human life is one hundred years; those who regulate and protect themselves can reach a thousand years. It is like using a small wick versus a large wick for lamp oil. While others speak loudly, I speak softly; while others are complex, I remember little; while others are violent, I do not anger. I am not burdened by affairs, nor do I conform to contemporary secular etiquette. I remain calm and non-action-oriented, so my Spirit and Qi are naturally satisfied. Consider this the elixir of immortality; no one in the world understands it better than I. Do not say that darkness hides me; the Divine sees my form. Do not say that whispering goes unheard; ghosts hear my voice. Violate prohibitions a thousand times, and the Earth will reclaim your form. If one performs public good deeds, humans repay them; if one performs hidden good deeds, spirits and gods repay them. If one commits public evil, humans punish them; if one commits hidden evil, spirits and gods punish them. Thus, Heaven does not deceive humans, showing warnings through shadows; Earth does not deceive humans, showing warnings through echoes. Humans live within the Qi of Heaven and Earth; movements and breath correspond to Heaven. Heaven observes both good and evil. Those who cultivate virtue but suffer misfortune bear the residual calamities of past lives. Those who commit evil but encounter fortune bear the residual blessings of past lives. Therefore, good people do not choose dates; even in the worst circumstances, they find auspiciousness within misfortune. Evil people choose dates, but even in the best circumstances, they find misfortune within auspiciousness. These are natural correspondences.

Laozi said: The ritual of thanking Heaven, Earth, and Parents. Usually on Chen or Si days at dusk, when the sky is clear, sweep the areas corresponding to Jia, Ren, Bing, and Geng in the house, burn incense, face North, and kowtow three times. Do not speak aloud, only think silently. The whole family benefits. The prayer says: "Grandson [Name] has repeatedly failed the imagery of the Yellow Heaven and the initial wishes of the Supreme Emperor. For all sins committed by the family members before and after, please eliminate the evil. May the spirits of the household in the virtuous family of [Name] be at peace, and may Vital Qi return." Practicing this regularly brings great luck and removes disasters.

Laozi said: On the morning of the first day of the first lunar month, one can also bow twice facing the Yin direction in the courtyard, chanting: "Hong Hua, Hong Hua, receiving the grace of the Great Dao, the Mysterious Gate of Taiqing, I wish to return the age of last year." Men and women chant this three times for themselves. Regular practice extends life.

It is said: The Way of Immortals is hard to attain, but the art of cultivating nature is easy to revere. Therefore, those skilled in self-care must be cautious about taboos and diligent in taking medicines, so that within a hundred years, they need not fear premature death or injury. Thus, I have recorded methods of ingestion and administration to leave for future descendants.