洁一室穴南牖，八窗通明，勿多陈列玩器，引乱心目。设广榻长几各一，笔砚焚楚，旁设小几一，
挂字画一幅，
频换。几上置得意书一二部，古帖一本，香炉一，茶具全。心目间常要一尘不染。
丑寅 时，精气发生之候，勿浓睡，拥衾坐床，呵气一二口，以出浊气。将两手搓热，擦鼻
两旁及熨两目五七遍；更将两耳揉卷，向前后五七遍，以两手抱脑，手心恰掩两耳，用食指弹中指
，击脑后各二十四，左右耸身，舒臂作开弓势五七遍；后以两股伸缩五七遍；叩齿七七数；漱津满口
，以意送下丹田，作三口咽。清五脏火，少息。
卯 见晨光，量寒温穿衣服，起坐明窗下，进百滚白汤一瓯，勿饮茶，栉发百下，使疏风散火
，明目去脑热。盥漱毕，早宜粥，宜淡素，饱摩腹，徐行五六十步。取酒一壶，放案头，如出门先饮
一二杯。昔有三人，皆冒重雾行，一病一死一无恙。或问故，无恙者曰我饮酒，病者食，死者空腹。
是以知酒力辟邪最胜。不出门或倦，则浮白以助其气。
辰巳 二时，或课儿业，或理家政，就事欢然，勿以小故动气。杖入园林，督园丁种植蔬果，芟
草灌花莳药。归来入室，闭目定神，咽津约十数口。盖亥字以来，真气至，巳午而微，宜用调息以养之。
午 餐量腹而入，食宜美。美非水陆毕具，异品殊珍。柳公度年八十九，尝语人曰∶我不以脾胃熟
生物，暖冷物，软硬物。不生、不冷、不硬，美也。又勿强食，当饥而食，
食勿过饱，食毕起行百步。摩腹又转手摩肾堂令热，使水土运动，汲水煎茶。饮适可，勿过多。
未 时就书案，或读快书，怡悦神气，或吟古诗，畅发悠情。或知己偶聚，谈勿及阃，
勿及权势，勿臧否人物，勿争辨是非，当持寡言养气之法。或共知己闲行百余步，不衫不履，
颓然自放，勿从劳苦殉礼节。
申 时点心，用粉面一二物，或果品一二物，弄笔临古帖，抚古琴，倦即止。
酉 时宜晚餐勿迟，量饥饱勿过，小饮勿醉，陶然而已。《千金方》云∶半醉酒，独自宿
，软枕头，暖盖足。言最有味。课子孙一日程，如法即止，勿苛。
戌 时篝灯，热汤濯足，降火除湿，冷茶漱口，涤一日饮食之毒。默坐，日间看书得意处
，复取阅之，勿多阅，多伤目，亦勿多思。郑汉奉曰∶思虑之害，甚于酒色。思虑多则心火上炎
，火炎则肾水下涸，心肾不交，人理绝矣。故少思以宁心，更阑方就寝。涌泉二穴，精气所生之
地，寝时宜擦千遍。榻前宜烧苍术诸香，以辟秽气及诸不详。
亥子 时，安睡以培元气，身必欲侧，屈上一足。先睡心，后睡眼，勿想过去、未来、人
我等事。惟以一善为念，则怪梦不生，如此御气调神，方为自爱其宝。
打扫一间洁净的屋子，南面的窗户要明亮通透，不要过多陈列玩赏器物，以免扰乱心神。设置一张宽大的榻和一张长案各一，备好笔墨纸砚和焚香，旁边再设一张小几，挂一幅字画，经常更换。小几上放置一两部喜爱的书、一本古代字帖、一个香炉，茶具齐全。心中常要保持一尘不染的境界。
丑时和寅时（凌晨1点至5点），是精气生发的时刻，不要浓睡，裹着被子坐在床上，呵出两三口气，以排出浊气。将双手搓热，擦拭鼻子两旁及熨烫双眼五到七遍；再将两耳揉捏卷动，向前后方向五到七遍；用两手抱住头部，手心恰好掩住双耳，用食指弹击中指，敲击脑后各二十四次，左右耸身，伸展手臂做拉弓的姿势五到七遍；随后双腿伸缩五到七遍；叩齿七十七次；漱口使津液满口，意念引导其下行至丹田，分三口咽下。以此清五脏之火，稍作休息。
卯时（早晨5点至7点），见到晨光，根据寒暖穿衣，起身坐在明亮的窗下，喝一碗滚开的白开水，不要喝茶，梳头一百下，以疏风散火，明目去脑热。洗漱完毕后，早餐宜喝粥，口味宜清淡素食，吃饱后按摩腹部，缓慢行走五六十步。取一壶酒放在桌头，如果出门就先喝一二杯。过去有三个人，都冒着大雾行走，一人患病，一人死亡，一人安然无恙。有人问原因，安然无恙者说：“我喝了酒，生病的人吃了饭，死亡的人空腹。”因此知道酒的效力驱邪最好。不出门或疲倦时，就饮酒以助正气。
辰时和巳时（上午7点至11点），或者辅导孩子学业，或者料理家政，做事时要心情欢悦，不要因为小事而动气。拄杖进入园林，督促园丁种植蔬果，除草浇花，移栽草药。回到室内，闭目定神，吞咽津液约十几次。因为从亥时以来，真气到达，到了巳午时减弱，适宜用调息的方法来养护它。
午时午餐，根据食量进食，食物宜美味。美味并非指山珍海味齐全，而是像柳公度八十九岁时曾对人所说：“我不吃脾胃难以消化的熟食、生冷物、软硬不当之物。不生、不冷、不硬，才是美味。”又不要勉强进食，饿了才吃，不要吃得太饱，吃完后起来行走百步。按摩腹部并用手背摩擦肾区直到发热，使水土之气运动，汲水煎茶。饮茶适量，不要过多。
未时（下午1点至3点）坐在书桌前，或者读令人愉快的书，怡悦神气，或者吟诵古诗，抒发悠远情怀。或者与知己偶尔聚会，谈话不涉及闺阁私事，不涉及权势，不评论人物优劣，不争辩是非，应当秉持寡言养气的方法。或者与知己闲走百余步，不拘衣冠鞋履，颓然自在放纵，不要为了礼节而劳苦自己。
申时（下午3点至5点）点心，用粉面一两样，或者果品一两样，弄笔临摹古帖，抚弄古琴，疲倦了就停止。
酉时（下午5点至7点）宜晚餐不要太晚，根据饥饱程度不要过量，少量饮酒不要醉，陶然自得即可。《千金方》说：“半醉状态，独自住宿，软枕头，温暖盖住脚。”这话最有意味。考核子孙一天的功课，合乎法度就停止，不要苛刻。
戌时（晚上7点至9点）点燃灯烛，用热水洗脚，降火除湿，冷茶漱口，涤荡一天饮食的毒素。静坐，把白天看书觉得得意的地方，重新拿出来阅读，不要多看，多看伤眼，也不要多思虑。郑汉奉说：思虑的危害，比酒色更甚。思虑多则心火上炎，火炎则肾水下涸，心肾不交，人的性命就断绝了。所以少思虑以宁心安神，夜深人静时才睡觉。涌泉穴是精气产生的地方，睡觉时适宜摩擦一千遍。床前宜烧苍术等香料，以辟除秽气及各种不祥。
亥时和子时（晚上9点至凌晨1点），安睡以培养元气，身体一定要侧卧，屈起一只脚。先让心入睡，再让眼入睡，不要想过去、未来、他人我等事情。只以一善为念，则怪梦不生，这样调理气息精神，才是爱护自己的珍宝。
Clean a room, ensuring the south-facing windows are bright and transparent. Do not display too many ornamental objects to avoid distracting the mind and eyes. Set up one wide couch and one long table, along with writing brushes, inkstones, incense for burning, and a small side table nearby. Hang a piece of calligraphy or painting on the wall, changing it frequently. On the small table, place one or two favorite books, one ancient rubbing copybook, one incense burner, and a complete set of tea utensils. The mind should always remain unstained by worldly dust.
During Chou (01:00–03:00) and Yin (03:00–05:00) hours, when Jing-Qi (vital essence and energy) begins to generate, do not sleep deeply. Sit on the bed wrapped in quilts, exhale one or two breaths to expel turbid Qi. Rub hands until warm, then rub the sides of the nose and warm the eyes five to seven times. Roll and massage both ears forward and backward five to seven times. Hold the head with both hands, covering the ears with palms, and use the index finger to flick the middle finger, striking the back of the head twenty-four times on each side. Raise the body left and right, extending arms as if drawing a bow, five to seven times. Then extend and flex the thighs five to seven times. Clench teeth seventy-seven times. Rinse the mouth full of saliva, guide it down to the Dantian (lower abdomen) with intention, and swallow in three gulps. This clears fire from the five Zang organs; rest briefly afterward.
At Mao hour (05:00–07:00), upon seeing morning light, dress according to temperature. Rise and sit under a bright window. Drink one cup of boiling plain water; do not drink tea. Comb hair one hundred times to disperse wind and fire, brighten the eyes, and remove heat from the head. After washing and rinsing, breakfast should be congee, light and vegetarian. After eating fully, massage the abdomen and walk slowly for fifty to sixty steps. Place a pot of wine on the desk; if going out, drink one or two cups first. In the past, three people walked through heavy fog; one fell ill, one died, and one remained unharmed. When asked why, the unharmed one said, "I drank wine; the sick one ate food; the dead one was empty-stomached." Thus, it is known that wine's power to dispel evil is supreme. If staying indoors or feeling tired, drink wine to assist Qi.
During Chen (07:00–09:00) and Si (09:00–11:00) hours, either supervise children's studies or manage household affairs. Approach tasks with joy; do not get angry over trivial matters. Walk with a cane into the garden, supervising gardeners planting vegetables and fruits, weeding, watering flowers, and transplanting herbs. Return to the room, close eyes to settle the spirit, and swallow saliva about ten times. Since Zhen Qi (true Qi) arrives starting from Hai hour, it weakens at Si and Wu hours, so regulate breathing to nourish it.
For Wu hour (noon) meals, eat according to stomach capacity; food should be delicious. Delicious does not mean an abundance of exotic delicacies. Liu Gongdu, aged eighty-nine, once said, "I do not eat cooked raw items, cold items, or hard/soft items unsuitable for my spleen and stomach. Not raw, not cold, not hard—this is delicious." Do not force eating; eat only when hungry, and do not overeat. After eating, walk one hundred paces. Massage the abdomen and rub the kidney area (Shu Tang) with the back of the hand until warm, promoting the movement of Earth and Water elements. Draw water to brew tea. Drink moderately, not excessively.
At Wei hour (13:00–15:00), sit at the desk to read enjoyable books to delight the spirit, or recite ancient poetry to express leisurely feelings. Or gather occasionally with close friends; avoid discussing private family matters, power, criticizing others, or arguing right from wrong. Practice the method of speaking little to nourish Qi. Or stroll over a hundred paces with friends, dressed casually, relaxing naturally, without exhausting oneself for the sake of etiquette.
At Shen hour (15:00–17:00), have a snack using one or two types of flour/noodle products or fruits. Practice calligraphy by copying ancient rubbings, play the Guqin, and stop when tired.
At You hour (17:00–19:00), dinner should not be too late; eat moderately according to hunger. Drink slightly without getting drunk, remaining contented. The *Qianjin Fang* states: "Half-drunk, sleeping alone, with a soft pillow and warm cover over the feet." These words are most meaningful. Review the day's progress of descendants; stop if methods are followed correctly; do not be harsh.
At Xu hour (19:00–21:00), light the lamp, soak feet in hot water to descend fire and dampness, rinse mouth with cold tea to wash away toxins from daily diet. Sit in silence. Re-read passages from books enjoyed during the day; do not read too much as it harms the eyes, nor think too much. Zheng Hanfeng said: "The harm of excessive thinking is greater than that of alcohol and lust." Excessive thinking causes Heart Fire to flare upward; if Fire flares, Kidney Water dries up; if Heart and Kidney do not interact, life ends. Therefore, think little to calm the heart. Sleep only after midnight. Yongquan (KI-1) acupoint is where Jing-Qi generates; rub it one thousand times before sleep. Burn Atractylodes rhizome and other incenses near the bed to dispel foul air and misfortune.
At Hai (21:00–23:00) and Zi (23:00–01:00) hours, sleep peacefully to cultivate Yuan Qi (original Qi). Lie on the side with one leg bent. Let the heart sleep first, then the eyes. Do not think of the past, future, others, or self. Focus only on one good thought, so strange dreams will not arise. By regulating Qi and spirit in this way, one truly treasures their own vitality.