万物惟人为最贵，百岁光阴如旅寄。自非留意修养中，未免疾苦为身累。何必餐霞饵大药，妄意延令
等龟鹤，但于饮食嗜欲间，去其甚者将安乐。食后徐行百步多，两手摩胁并胸腹。须臾转手摩肾堂，谓之
运动水与土。仰面常呵三四呵，自然食毒瓦斯消磨。醉眠饱卧俱无益，渴饮饥餐尤戒多。食不欲粗并欲速，宁
可少餐相接续。若教一顿饱充肠，损气伤脾非尔福。生冷粘腻筋韧物，自死牲牢皆勿食。馒头闭气宜少餐，
生脍偏招脾胃疾。酢酱胎卵兼油腻，陈臭臭腌HT 尽阴类。老弱若欲更食之，是借寇兵毋以异，炙 之物须
冷吃，否则伤齿伤血脉。晚食常宜申酉时，向夜徒劳滞胸膈。饮酒莫教令大醉，大醉伤神损心志。酒渴饮
水并啜茶，腰脚自兹成自坠。常闻避风如避箭，坐卧须当预防患。况因食后汗孔开，风才一入成瘫痪。不
问四时俱暖酒，太热太冷莫入口。
五味偏多不益人，恐随脏腑成灾疚。视听行坐不可久，五劳七伤从此有。四肢亦欲得小劳，譬如户枢终不
朽。卧不厌缩觉即舒，饱宜沐浴饥宜梳。梳多浴少益心目，默寝暗眠神晏如。四时惟夏难调摄，伏阴在
内肠易滑。补肾汤丸不可无，食物稍冷休 啜。心旺肾衰何所忌，特忌疏通泄精气。寝处尤宜严密间，宴
居静虑和心气。沐浴盥漱皆暖水，簟凉枕冷俱弗宜。瓜茄生冷不宜人，岂独秋来作疟痢。伏阳在内冬三月
，切忌汗多泄精气。阴雾之中莫远行，豪雨迅雷宜速避。道家更有颐生旨，第一戒人少嗔恚。秋冬日出始
穿衣，春夏鸡鸣宜早起。子后寅前睡觉来，瞑目叩齿二七回。吸新吐故毋令误，咽漱玉泉还养胎。指摩手
心熨两眼；仍更揩摩额与面。中指时时擦鼻茎，左右耳根筌数遍。更能干浴一身间，按 时须扭两肩。
纵有风劳诸湿气，何忧腰背复拘挛。嘘呵呼嘻吹及 ，行气之人分六字。果能根据用口诀中，新旧有 皆可
治。声色虽云属少年，稍知撙节乃无愆。闭精息气宜闻早，莫使羽苞火中燃。有能操履常方正，于利无
贪名不竞。纵向歌中未尽行，可保周身亦无病。
万物之中，人类最为珍贵，百岁光阴如同旅途中的短暂寄居。如果不注重修养身心，难免会被疾病痛苦所拖累。何必去吞食云霞、服用丹药，妄图延长寿命像龟鹤一样长久？只要在饮食和嗜欲之间，去除那些过度的部分，就能获得安乐。饭后慢慢行走百步以上，双手摩擦胁肋以及胸腹部。片刻后换手摩擦肾区（腰部），这叫做运动水（肾）与土（脾）。仰面经常呵气三四次，自然能使食物产生的毒瓦斯消散。醉酒睡觉和饱食躺卧都没有益处，口渴时饮水、饥饿时进食尤其要忌讳过量。吃东西不想要粗糙且追求速度，宁可少量多餐连续进食。如果让一顿饭吃得饱胀充肠，损伤元气伤害脾胃，这不是你的福气。生冷、粘腻、筋韧的食物，以及自死的牲畜都不要吃。馒头容易闭气应当少吃，生肉片特别容易招致脾胃疾病。醋酱、胎卵兼油腻之物，陈旧发臭腌制的食品都属于阴寒类。年老体弱的人如果想再吃这些，无异于借给敌人兵器。烤炙过的东西必须冷着吃，否则伤牙齿伤血脉。晚上吃饭最好在申时或酉时（下午3点到7点），到了夜晚吃饭徒劳无功且会阻滞胸膈。饮酒不要让自己大醉，大醉会损伤精神损害心志。酒后口渴喝水并喝茶，腰脚从此就会变得松弛下垂。常听说避风要像避箭一样，坐卧时必须预防病患。何况因为饭后汗孔张开，风只要一进入就会造成瘫痪。不管四季都要喝温酒，太热太冷的都不要入口。五味偏多对人没有好处，恐怕会随着脏腑变成灾祸病痛。看、听、行、坐不可持久，五劳七伤由此产生。四肢也应该得到轻微劳动，就像门轴终究不会腐朽。睡觉不嫌蜷缩，醒来就要舒展，吃饱了适宜沐浴，饿了适宜梳头。梳头多洗澡少对眼睛和心脏有益，安静睡眠时神态安然。四季中只有夏天最难调养，因为体内潜伏着阴气，肠道容易滑泄。补肾的汤丸不可没有，食物稍微冷一点的就不要喝。心火旺肾气衰时有什么禁忌？特别忌讳疏通排泄精气。寝居之处尤其应该严密，闲居时要静虑调和心气。沐浴漱口都要用温水，竹席凉枕头冷都不适宜。瓜果茄子生冷之物不适合人吃，难道只是秋天才会引发疟疾痢疾吗？伏阳在内，冬季三个月，切忌出汗过多泄露精气。在阴雾之中不要远行，暴雨迅雷应当迅速躲避。道家更有保养生命的宗旨，第一是告诫人们少发怒。秋冬季节太阳出来才开始穿衣，春夏季节鸡鸣时宜早起。子时之后寅时之前睡觉，闭目叩齿十四次。吸入新鲜空气吐出浊气不要弄错，吞咽唾液（玉泉）还能滋养胎元。手指摩擦手心熨烫双眼；还要擦拭按摩额头和面部。中指经常摩擦鼻柱，左右耳根刮擦几遍。更能全身干浴，按时扭动两肩。纵然有风劳各种湿气，何必担忧腰背再次拘挛。嘘、呵、呼、嘻、吹、呬，行气之人分为六字诀。如果能根据口诀运用，新旧病症都可以治疗。声色虽然属于年轻人，稍微知道节制就没有过错。闭精息气应当早点听闻，不要让羽毛包裹的火种在中间燃烧。如果有人的操守行为常常方正，对于利益不贪婪对于名声不竞争。即使歌中没有完全讲到的行为，也可以保证周身没有疾病。
Among all things, humans are the most precious; a hundred years of time is like a brief sojourn on a journey. Unless one pays attention to cultivation and nourishment within oneself, one inevitably becomes burdened by illness and suffering. Why must one swallow mist and ingest great elixirs, vainly intending to prolong life to be equal to turtles and cranes? Simply by removing the excessive aspects among diet and desires, one will attain peace and joy. After eating, walk slowly for more than a hundred steps, rubbing the flanks along with the chest and abdomen with both hands. After a moment, turn the hands to rub the kidney area (lower back), which is called moving Water (Kidney) and Earth (Spleen). Face upward and often exhale "He" (呵) three or four times, naturally causing food toxins and vapors to dissipate. Sleeping while drunk or lying down after being full is of no benefit; drinking when thirsty and eating when hungry should especially avoid excess. Food should not be coarse nor eaten quickly; it is better to eat small amounts continuously. If one fills the intestines with one large meal, damaging Qi and injuring the Spleen, this is not your blessing. Raw, cold, sticky, glutinous, sinewy, and tough foods, as well as self-deceased livestock, should all be avoided. Steamed buns that cause Qi stagnation should be eaten in small amounts; raw sliced meat particularly invites Spleen and Stomach diseases. Vinegar, sauces, foetuses, eggs, and greasy foods, along with old, smelly, and pickled items, all belong to the Yin category. If the old and weak wish to consume these again, it is no different from lending weapons to an enemy. Roasted or grilled items must be eaten when cold; otherwise, they injure the teeth and blood vessels. Evening meals should preferably be at Shen or You hours (3 PM–7 PM); eating late at night is futile and causes stagnation in the chest and diaphragm. Do not drink alcohol to the point of drunkenness; drunkenness damages the Spirit and impairs the mind and will. After drinking, if thirsty, drink water and sip tea, but the waist and legs will become loose and sagging from then on. It is often heard that avoiding wind is like avoiding arrows; sitting and lying down requires prevention of ailments. Moreover, since pores open after eating, once wind enters, paralysis may result. Regardless of the four seasons, wine should be warm; too hot or too cold should not enter the mouth. Excess of the Five Flavors does not benefit people and may lead to disasters and illnesses within the Zang-Fu organs. Seeing, hearing, walking, and sitting should not be prolonged; Wu Lao (Five Labors) and Qi Shang (Seven Injuries) arise from this. The four limbs also desire slight labor, just as a door hinge never rots. One need not dislike curling up while sleeping, but should stretch upon waking; bathing is suitable after fullness, combing hair is suitable when hungry. Frequent combing and less bathing benefit the eyes and heart; quiet sleep brings a calm spirit. Among the four seasons, summer is the hardest to regulate because latent Yin resides inside, making the intestines prone to sliding/diarrhea. Kidney-nourishing decoctions and pills are indispensable; do not consume slightly cold food or drinks. When Heart Fire is prosperous and Kidney Qi declines, what are the taboos? Specifically, one must avoid methods that unblock and drain Essence and Qi. Living quarters should be particularly tight and sealed; during leisure, one should contemplate quietly to harmonize Qi and Heart. Bathing and rinsing should use warm water; cool bamboo mats and cold pillows are unsuitable. Melons, eggplants, and raw/cold foods are not suitable for humans; is it only in autumn that malaria and dysentery occur? Latent Yang resides inside; during the three winter months, one must strictly avoid excessive sweating that leaks Essence and Qi. Do not travel far in foggy weather; avoid heavy rain and thunderstorms promptly. Daoism has further principles for nurturing life: first, warn people to minimize anger. In autumn and winter, start dressing only after sunrise; in spring and summer, rise early at cockcrow. Sleep between Zi hour (11 PM–1 AM) and Yin hour (3 AM–5 AM); close eyes and knock teeth fourteen times. Inhale new air and exhale old without error; swallowing jade spring (saliva) still nourishes the fetal origin. Fingers rub the palms and warm the two eyes; furthermore, wipe and massage the forehead and face. The middle finger frequently rubs the nasal bridge; scrape the roots of the left and right ears several times. Furthermore, perform dry bathing over the whole body, twisting the two shoulders according to time. Even if there are Wind-Lao and various dampness pathogens, why worry about stiffness and spasms in the waist and back again? Xu, He, Hu, Xi, Chui, and Si—those who practice Qi circulation divide them into the Six Syllables. If one can apply the mantras correctly, both old and new conditions can be treated. Although sexual indulgence belongs to youth, knowing moderation ensures no fault. Closing essence and resting Qi should be learned early; do not let the feather-wrapped fire burn within. If one’s conduct is consistently upright, greedy for neither profit nor fame, even if the song does not cover all practices, one can ensure the whole body remains disease-free.