袁了凡先生云∶聚精之道，一曰寡欲，二曰节劳，三曰息怒，四曰戒酒，五曰慎味。今
之谈养生者，多言采阴补阳，久战不泄，此为大谬。肾为精之府，凡男女交接，必扰其
肾，肾动则精血随之而流。外虽不泄，精已离宫，未能坚忍者，亦必有真精数点，随阳
之痿而溢出，此其验也。如火之有烟焰，岂有复反于薪者哉？是故贵寡欲。精成于血，不
独房劳之交，损吾之精，凡日用损血之事，皆当深戒。如目劳于视，则血于视耗。耳劳于
听，则血以听耗。心劳于思，则血于思耗。吾随事而节之，则血得其养，而与日俱积矣。是
故贵节劳。主闭藏者肾也，司疏泄者肝也。二脏皆有相火，而其系上属于心。心，君火也。
怒则伤肝而相火动，动则疏泄者用事，而闭藏不得其职，虽不交合亦暗流而潜耗矣。是
故当息怒。人身之血，各归其舍则常凝，酒能动血，人饮酒则面赤，手足俱红，是扰其
血而奔驰之也。血气既衰之人，数月无房事，精始浓而可用，然使一夜大醉，精随薄矣。是
故宜戒酒。《内经》云∶精不足者，补之以味。然酿郁之味，不能生精，惟恬淡之味，乃能
补精耳。盖万物皆有真味，调和胜而真味衰矣。不论腥素淡，煮之得法，自有一段冲和
恬淡之气，益人肠胃。《洪范》论味而曰“稼穑作甘”，世间之物，惟五谷得味之正，但能
澹食谷味，最能养精。又凡煮粥饭，中有浓汁滚作一团者，此米之精液所聚也，食之骤
能生精，试之有效。
袁了凡先生说：聚精的方法有五项，一是减少欲望，二是节制劳累，三是平息愤怒，四是戒除饮酒，五是谨慎饮食口味。现在谈论养生的人，大多说通过采阴来补阳，追求长时间性交而不射精，这是极大的错误。肾是精的府库，凡是男女交合，必定会扰动肾脏，肾气一动，精血就会随之流动。虽然外表没有射精，但精液已经离开了精室，那些不能坚持忍耐的人，也一定会有几滴真精随着阳具疲软而溢出，这就是验证。就像火有烟焰一样，难道还能重新回到柴薪中吗？因此，重视减少欲望。精由血生成，不仅仅是房事劳损会损伤我们的精，日常生活中所有耗伤血液的事情，都应当深深警惕。比如眼睛过度视物，就会消耗血液；耳朵过度听声，就会因听觉而消耗血液；心思过度思虑，就会因思考而消耗血液。我们随着具体事情加以节制，那么血液就能得到滋养，并且日益积聚。因此，重视节制劳累。主管闭藏的是肾，主管疏泄的是肝。这两脏都有相火，而其联系上属于心。心，是君火。发怒会损伤肝脏并使相火妄动，相火一动，疏泄的功能就会占据主导，而闭藏的功能就不能履行职责，即使不进行交合，精液也会暗中流失而潜耗。因此，应当平息愤怒。人身上的血液，各自回归其居所就会正常凝固，酒能够扰动血液，人喝酒后面部发红，手脚都变红，这就是在扰动血液使其奔驰。气血已经衰弱的人，几个月没有房事，精液才开始浓稠而可以使用，但如果一夜之间大醉，精液就会随之变得稀薄。因此，应该戒酒。《内经》说：精气不足的人，用味厚的食物来补益。然而，味道浓厚郁滞的食物，不能生精，只有恬淡平和的食物，才能补益精液。大概万物都有本真的味道，调和得过于厚重，本真的味道就衰微了。不论荤腥还是素食清淡，只要煮法得当，自然有一股冲和恬淡的气息，有益于肠胃。《洪范》论述味道时说“庄稼和收割产生甘味”，世间的事物，只有五谷得到了味道的纯正，只要能够清淡地食用谷物的味道，最能养精。另外，凡是煮粥饭时，里面有浓汁滚成一团的东西，这是米之精液聚集的地方，吃它能迅速生精，尝试过是有效的。
Mr. Yuan Liaofan said: The methods for gathering essence include five aspects: first, reducing desires; second, conserving energy by avoiding overexertion; third, calming anger; fourth, abstaining from alcohol; and fifth, being cautious with dietary flavors. Currently, those who discuss health preservation often speak of "gathering yin to tonify yang" and pursuing prolonged intercourse without ejaculation, which is a great fallacy. The Kidney is the mansion of essence. Whenever male-female sexual intercourse occurs, it inevitably disturbs the Kidney. When Kidney qi moves, essence and blood flow along with it. Although externally no ejaculation occurs, the essence has already left its palace. Those who cannot endure restraint will inevitably have a few drops of true essence overflowing as the penis flaccidates; this serves as verification. Just as fire produces smoke and flames, how can they return to the firewood? Therefore, reducing desires is valued. Essence is formed from blood. It is not only sexual fatigue that damages our essence; all daily activities that consume blood should be deeply guarded against. For example, excessive visual strain consumes blood through vision; excessive auditory strain consumes blood through hearing; excessive mental strain consumes blood through thinking. If we moderate these according to circumstances, blood will be nourished and accumulate day by day. Therefore, conserving energy is valued. The organ responsible for closure and storage is the Kidney, while the Liver governs dispersion and excretion. Both organs contain Ministerial Fire (Xianghuo), and their connections ascend to belong to the Heart. The Heart is the Sovereign Fire (Junhuo). Anger injures the Liver and stirs up Ministerial Fire. Once stirred, the function of dispersion takes precedence, and the function of closure fails in its duty. Even without intercourse, essence will secretly flow and be consumed. Therefore, one should calm anger. Blood in the human body returns to its residence and coagulates normally. Alcohol can disturb blood; after drinking, a person's face turns red, and hands and feet become red, indicating that blood is disturbed and made to rush about. In individuals whose qi and blood are already declining, even if there is no sexual activity for several months, allowing essence to become thick and usable, a single night of heavy intoxication will cause essence to become thin. Therefore, abstaining from alcohol is advisable. The *Neijing* states: "For those lacking in essence, tonify with flavor." However, flavors that are rich and stagnant cannot generate essence; only bland and mild flavors can tonify essence. Generally, all things possess true flavors; when flavors are overly blended or intense, the true flavor diminishes. Regardless of whether meat or vegetables are used, if cooked properly, there will naturally be a harmonious, mild, and tranquil quality that benefits the stomach and intestines. The *Hongfan* discusses flavors, stating that "grains and harvest produce sweetness." Among worldly items, only the five grains obtain the correct flavor. Simply eating grain flavors lightly is best for nourishing essence. Furthermore, in any cooked porridge or rice, the thick liquid that rolls into a ball is where the essence of the rice gathers. Consuming it can rapidly generate essence; trials have proven effective.