先春养阳法 每日闭目冥心而坐，心注定肾中，咽津七口，送下丹田。起立，双手自抱两胁，微摇者三，如打
拱状，起立俟气定再坐，如前法，咽津七口，送下丹田。永无风症之侵，一月行六次可也，多多更妙。
先夏养阴法 每日闭目冥心而坐，心注定于心，咽津十四口，送下心中，永无暑气之侵。
先秋养阴法 每日闭目冥心而坐，心注肺中，咽津送下丹田者十二口，以双手攀足心者三次，俟气定，再如前
咽津，送下丹田者七口而后止，永无燥热之病。
先冬养阳法 每日五更坐起，心中注定两肾，口中候有津水，送下丹田者三口，不必漱津，以手擦足心，火热
而后已。再送津三口至丹田，再睡。永无伤寒之症，而长生之法，亦在其中矣。长夏不必更有方法。（俱《石室秘 》）
一慎风寒 沐浴临风，则病脑风痛风。饮酒向风，则病酒风、漏风。劳汗暑汗当风，则病中风、暑风。夜露乘
风，则病寒热。卧起受风，则病痹厥。衣凉冒冷，则寒外侵。饮冷食寒，则寒内伤。（人惟知有外伤寒，而不知有内伤寒，
讹作阴症，非也。凡冷物不宜多食，不独房劳为然也。周扬俊曰∶房劳未尝不病阳症，头痛发热是也，但不可轻用凉药
耳。若以曾犯房劳，便用温药，杀人多矣。愚按∶诸书从未有发明，及此者，世医皆罕知之，周子此论，可谓有功于世
矣。）早起露首跣足，则病身热头痛。纳凉阴室，则病身热恶寒。多食凉水瓜果，则病泄痢腹痛。夏走炎途，贪凉食冷，
则病疟痢。
一戒受湿 坐卧湿地，则病痹厥疠风。冲风冒雨，则病身痛。长着汗衣，则病麻木发黄。勉强涉水，则病香港脚
挛痹。饥饿澡浴，则病骨节烦痛。汗出见湿，则病痤痱。（痤，疖也。音坐，平声。）
一节饮食 经曰∶饮食自倍，肠胃乃伤。膏粱之变，能生大疔。（即外痈亦皆由此。）亦膏粱之疾，消瘅痿厥。
饱食太甚，筋脉横解，肠 为痔。饮食失节，损伤肠胃。始病热中，末传寒中。怒后勿食，食后勿怒。醉后勿饮冷（引
入肾经则有腰脚肿痛之病，）饱食勿便卧。饮酒过度，则脏腑受伤，肺因之而痰嗽，脾因之而倦怠，胃因之而呕吐，心因
之而昏狂，肝因之而善怒，胆因之而忘惧，肾因之而烁精，膀胱因之而溺赤，二肠因之而泄泻，甚则劳嗽失血，消渴黄
疸，痔漏疮毒，为害无穷。咸味能泻肾水，损真阴。辛辣大热之味，皆损元气，不宜多食。
一禁淫欲 男子二八而天癸至，女子二七而天癸至，交合太早，斫丧天元，乃夭之由。男子八八而天癸绝，女
人七七而天癸绝，精血不生，入房不禁，是自促其寿矣。人身之血，百骸贯通，及欲事作，撮一身之血至于命门，化精
以泄。（人工受胎，皆禀此命火以有生。故庄子曰，火，传也，不知其尽也。）夫精者，神倚之，如鱼得水。（神必根据物方
有附丽。故关尹子曰∶精无人也，神无我也。（《楞严经》）曰∶火性无我，寄与诸缘。）气根据之，如雾覆渊。不知节啬，
则
百脉枯槁。交接无度，必损肾元，外虽不泄，精已离宫，定有真精数点，随阳之痿而溢出，如火之有烟焰，岂能复返于
薪哉。
一忌过伤 久视伤血，久卧伤气，久坐伤肉，久立伤骨，久行伤筋。暴喜伤阳，暴怒伤肝，穷思伤脾，极忧伤
心，过悲伤肺，多恐伤肾，善惊伤胆。多食伤胃，醉饱入房伤精，竭力劳作伤中。春伤于风，夏为餐泄。夏伤于暑，秋
为痰疟。秋伤于湿，冬必咳嗽。冬伤于寒，春必病温，夜寝勿言语，大伤元气。（《修养杂 》）
【先时加谨 / 摄生要言】
**先春养阳法**：每天闭目静心端坐，将心神专注于肾中，吞咽津液七口，将其送入下丹田。起身站立，双手环抱两胁，轻微摇动三次，动作如同作揖拱手一般。起身后等待气息平稳再坐下，按照前面的方法，再次吞咽津液七口，送入下丹田。长期坚持可永远免受风邪侵袭，每月练习六次即可，练得更多效果更佳。
**先夏养阴法**：每天闭目静心端坐，将心神专注于心，吞咽津液十四口，将其送入心中，可永远免受暑气侵袭。
**先秋养阴法**：每天闭目静心端坐，将心神专注于肺，吞咽津液并送入下丹田十二口；然后用双手攀抓足心三次，等待气息平稳，再按前述方法吞咽津液并送入下丹田七口，然后停止。长期坚持可永远免受燥热之病困扰。
**先冬养阳法**：每天五更时分（凌晨3-5点）坐起，心中专注两肾，口中等待津液产生，将其送入下丹田三口，不必漱口，用手摩擦足心，直到感到发热为止。然后再送津液三口至丹田，继续睡觉。这样可以永远免受伤寒病症困扰，而长生之道也蕴含其中了。长夏季节不需要额外的方法。（以上均出自《石室秘录》）
**一、慎风寒**：沐浴时吹到风，会患上脑风、痛风。饮酒时对着风吹，会患上酒风、漏风。劳作出汗或中暑出汗时对着风吹，会患上中风、暑风。夜间露水重时迎着风，会患上寒热往来症。起床睡觉时受风，会患上痹证、厥证。衣着单薄冒寒冷，则寒气从外侵入。喝冷水吃冷食，则寒气从内损伤身体。（人们只知道有外伤寒，却不知道有内伤寒，误认为是阴证，这是不对的。凡是冷的食物都不宜多吃，不仅仅是房事过度才会导致此类问题。周扬俊说：房事过度未尝不引起阳证，如头痛发热就是，只是不可轻易使用凉药罢了。如果因为曾犯房劳，就使用温补药物，这会害死很多人。我认为：各种医书中从未有人阐明这一点，世间的医生大多不知道，周先生的这一论述，可以说是对社会有功了。）早起露着头、光着脚，会患上身热头痛。在阴凉房间纳凉，会患上身热恶寒。多吃凉水瓜果，会患上泄泻、痢疾和腹痛。夏天走在炎热的路上，贪图凉快吃冷饮冷食，会患上疟疾、痢疾。
**二、戒受湿**：坐卧在潮湿的地方，会患上痹证、厥证、疠风（麻风）。顶着风冒着雨，会患上身痛。穿着湿衣服，会患上麻木、发黄。勉强涉水，会患上香港脚（脚气）、挛痹。饥饿时洗澡，会患上骨节烦痛。出汗时遇到湿气，会患上痤痱（痤疮、痱子）。（痤，即疖子。读音为zuò，平声。）
**三、节饮食**：经书说：饮食过量一倍，肠胃就会受伤。膏粱厚味引发的病变，能产生大的疔疮。（即使是外部的痈肿也都是由此引起。）这也是膏粱厚味导致的疾病，如消瘅（糖尿病类）、痿证、厥证。吃得过饱，筋脉松弛，肠道受损形成痔疮。饮食没有节制，损伤肠胃。起初病在热中（胃热），后来传变为寒中（脾寒）。发怒后不要进食，进食后不要发怒。醉酒后不要喝冷水（否则引入肾经会导致腰脚肿痛之病），吃饱后不要立刻躺下。饮酒过度，会损伤脏腑：肺因此产生痰嗽，脾因此倦怠，胃因此呕吐，心因此昏狂，肝因此易怒，胆因此忘惧，肾因此耗损精气，膀胱因此尿赤，大小肠因此泄泻，严重时会导致劳嗽失血、消渴、黄疸、痔漏疮毒，危害无穷。咸味能泻肾水，损害真阴。辛辣大热的味道，都会损害元气，不宜多吃。
**四、禁淫欲**：男子十六岁天癸（指促进性机能成熟的物质）到来，女子十四岁天癸到来，交合太早，砍伐损耗先天元气，是夭折的原因。男子六十四岁天癸枯竭，女子四十九岁天癸枯竭，精血不再产生，进入性生活而不加节制，是自己缩短寿命。人身之血，贯通全身百骸，当性欲发动时，聚集一身之血到达命门，化为精液而泄出。（人能够受孕，都是禀赋此命火而生存。所以庄子说：火，是传递的，不知其尽头。）精，是神所依赖的，就像鱼离不开水。（神必须依附于物体才有依托。所以关尹子说：精没有固定的形体，神没有固定的自我。《楞严经》说：火性没有自我，寄托在各种因缘上。）气依靠精，就像雾气覆盖深渊。不知道节制吝啬，就会导致百脉枯槁。交接没有节制，必然损伤肾元，虽然外表没有射精，但精已经离开宫室，必定有几滴真精，随着阳气的痿弱而溢出，就像火有烟焰，难道还能返回柴薪吗？
**五、忌过伤**：长时间用眼伤血，长时间卧床伤气，长时间坐着伤肉，长时间站立伤骨，长时间行走伤筋。大喜伤阳气，大怒伤肝，穷思伤脾，极忧伤心，过悲伤肺，多恐伤肾，善惊伤胆。多吃伤胃，醉饱后行房伤精，竭力劳作伤中气。春天伤于风，夏天会变成餐泄（饭后腹泻）。夏天伤于暑，秋天会变成痰疟。秋天伤于湿，冬天必定咳嗽。冬天伤于寒，春天必定发生温病。晚上睡觉不要说话，这会大伤元气。（出自《修养杂记》）
[Pre-season Caution / Essentials of Health Preservation]
**Nourishing Yang in Early Spring**: Each day, sit with eyes closed and mind quieted, focusing the spirit (Shen) into the Kidneys. Swallow saliva seven times, guiding it down to the Lower Dantian. Stand up, embrace both hypochondria with hands, and sway slightly three times, resembling the gesture of bowing with hands clasped. After standing, wait for the breath to settle before sitting again. Follow the previous method: swallow saliva seven times and guide it to the Lower Dantian. Practicing this perpetually prevents invasion by Wind pathogens. Six sessions per month are sufficient; more is better.
**Nourishing Yin in Early Summer**: Each day, sit with eyes closed and mind quieted, focusing the spirit into the Heart. Swallow saliva fourteen times, guiding it into the Heart. This permanently prevents invasion by Summerheat pathogens.
**Nourishing Yin in Early Autumn**: Each day, sit with eyes closed and mind quieted, focusing the spirit into the Lungs. Swallow saliva and guide it to the Lower Dantian twelve times. Then, grasp the soles of the feet with both hands three times. Wait for the breath to settle, then follow the previous method: swallow saliva and guide it to the Lower Dantian seven times, then stop. This permanently prevents diseases of Dryness and Heat.
**Nourishing Yang in Early Winter**: Rise at the Wugeng hour (approx. 3–5 AM), focus the mind on both Kidneys. When saliva accumulates in the mouth, send three mouthfuls to the Lower Dantian. Do not rinse the mouth. Rub the soles of the feet with hands until heat is generated. Then send another three mouthfuls of saliva to the Lower Dantian and return to sleep. This permanently prevents Cold Damage syndromes, and the method of longevity is included within it. No additional methods are needed for the Long Summer season. (All from *Shishi Milu*)
**1. Be Cautious of Wind and Cold**: Bathing while exposed to wind causes Brain Wind (nao feng) and Gouty Wind (tong feng). Drinking alcohol while facing wind causes Wine Wind (jiu feng) and Leakage Wind (lou feng). Exposing sweat from labor or summerheat to wind causes Stroke-Wind (zhong feng) and Summerheat-Wind (shu feng). Exposing oneself to night dew and wind causes alternating chills and fever. Catching wind upon waking or sleeping causes Bi syndrome (bi jue) and Jue syndrome. Wearing cool clothes in the cold allows external Cold to invade. Drinking cold water and eating cold food injures the interior with Cold. (People only know of external Cold injury but ignore internal Cold injury, mistakenly diagnosing it as Yin syndrome, which is incorrect. Cold foods should not be consumed excessively; this applies not only to sexual exhaustion. Zhou Yangjun stated: Sexual exhaustion does not necessarily cause Yang syndromes, such as headache and fever, but one must not lightly use cooling herbs. If warm herbs are used simply because of prior sexual excess, many will die. I believe no medical texts have clarified this point previously, and most physicians are unaware of it. Zhou’s discussion is indeed beneficial to the world.) Exposing the head and bare feet early in the morning causes body heat and headache. Seeking coolness in dark rooms causes body heat and aversion to cold. Consuming excessive cold water and fruits causes diarrhea, dysentery, and abdominal pain. Walking in hot weather during summer and greedily consuming cold food/drinks causes Malaria (nüe) and dysentery.
**2. Avoid Dampness**: Sitting or lying on damp ground causes Bi syndrome, Jue syndrome, and Leprosy-Wind (li feng). Facing wind and braving rain causes body pain. Wearing wet clothes causes numbness and jaundice. Forcing oneself to wade through water causes Hong Kong Foot (foot qi/jiaojixi), spasms, and Bi obstruction. Bathing while hungry causes painful joints. Experiencing dampness after sweating causes acne/furuncles (cuo) and prickly heat (fei). (Cuo refers to furuncles. Pronounced zuò, level tone.)
**3. Moderate Diet**: The Classics state: "If diet doubles, the intestines and stomach are injured." Changes caused by rich and greasy foods can generate large Ding sores (even external abscesses arise from this). These are also diseases of rich diets, leading to Xiao Dao (wasting-thirst), Wei syndrome (flaccidity), and Jue syndrome. Overeating causes tendons and vessels to relax and intestines to become hemorrhoids. Irregular diet damages the intestines and stomach. Initially, it manifests as Heat in the Middle (Re Zhong), later transmitting to Cold in the Middle (Han Zhong). Do not eat after anger; do not get angry after eating. Do not drink cold water after intoxication (this introduces pathogenic factors into the Kidney meridian, causing swelling and pain in the waist and legs); do not lie down immediately after full meals. Excessive drinking damages the Zang-Fu organs: the Lungs develop phlegm and cough due to it; the Spleen becomes fatigued; the Stomach vomits; the Heart becomes confused and manic; the Liver becomes irritable; the Gallbladder loses courage; the Kidneys consume essence; the Bladder produces red urine; the Large and Small Intestines cause diarrhea. Severe cases lead to consumptive cough with blood loss, wasting-thirst, jaundice, hemorrhoids, fistulas, and sores, causing endless harm. Salty flavors drain Kidney Water and damage True Yin. Pungent and extremely hot flavors all damage Yuan Qi and should not be eaten in excess.
**4. Prohibit Sexual Licentiousness**: Men reach Tian Gui (menstrual/sexual maturity substance) at age sixteen; women at age fourteen. Premature intercourse chops away and depletes Heavenly Origin, leading to premature death. Men cease Tian Gui at age sixty-four; women at age forty-nine. When Jing and Blood are no longer produced, engaging in sex without restraint shortens one's lifespan. Blood in the human body permeates all bones and limbs. When desire arises, blood from the whole body is drawn to the Mingmen (Gate of Life) to transform into Essence and ejaculate. (Human conception relies on this Mingfire for life. Thus, Zhuangzi said: Fire is transmitted, knowing no end.) Essence is what the Spirit (Shen) leans upon, like a fish relying on water. (Spirit must attach to an object to have a basis. Thus, Guanyinzi said: Essence has no self; Spirit has no ego. The *Lankavatara Sutra* states: Fire nature has no self, depending on various conditions.) Qi relies on Essence, like mist covering an abyss. Without moderation and conservation, the hundred vessels will wither. Unrestrained intercourse inevitably damages Kidney Yuan. Even if ejaculation does not occur externally, the Essence has left its palace. A few drops of true Essence will overflow along with the flaccidity of the Yang, just as fire produces smoke and flames; how can these return to the firewood?
**5. Avoid Overstrain**: Prolonged vision injures Blood; prolonged lying injures Qi; prolonged sitting injels flesh; prolonged standing injures bones; prolonged walking injures sinews. Sudden joy injures Yang; sudden anger injures the Liver; excessive thinking injures the Spleen; extreme sorrow injures the Heart; excessive grief injures the Lungs; frequent fear injures the Kidneys; frequent startling injures the Gallbladder. Overeating injures the Stomach; sex after drunkenness/fullness injures Essence; exhausting labor injures the Center (Middle Jiao). Injury by Wind in Spring leads to postprandial diarrhea in Summer. Injury by Summerheat in Summer leads to Phlegm-Malaria in Autumn. Injury by Dampness in Autumn leads to cough in Winter. Injury by Cold in Winter leads to Warm diseases in Spring. Do not speak while sleeping at night, as this severely damages Yuan Qi. (From *Xiuyou Za Ji*)