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
将两耳操卷，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，以意近下丹田，作三口咽，清五脏火，小息。
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。以是知酒力辟邪最胜。不出门或倦，则浮白以助其气。
辰巳二时，或课儿业，或理家务，就事欢然，勿以小故动气。无事则焚香独坐，闭目定神，咽津约十数口。盖亥子
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∶我不以脾胃热生物、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，
及水煎茶饮适可，勿过多。
未时，就书案，或读快书，怡悦神气；或吟古诗，畅发幽情，或知己偶聚谈，勿言闺阃，勿语权势，勿臧否人物，
勿争辩是非，当持寡言，养气之法；或共知己，间行百余步，不衫不履，颓然自放，勿以劳苦徇礼节。
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。孙思邈云∶半醉酒，独自宿，软枕头，暖盖足，言最有味。
课子弟一日程，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，精气所生之处，寝时宜擦千遍，床前宜烧芸术、降香，以辟秽气及诸不祥。
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。（动功以下据《修养集说》）
丑时和寅时，是精气生发的时刻，不要浓睡，应裹着被子坐在床上，呵气一两次，以排出浊气。将双手搓热，擦拭鼻子两侧及熨烫双眼五到七遍，再将两耳揉捏卷曲，前后活动五到七遍。用双手抱住后脑，手心恰好掩住双耳，用食指弹击中指，敲击脑后各二十四次。左右耸身舒展手臂，做出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，意念关注下丹田，分三口咽下，以清五脏之火，稍作休息。
卯时见到晨光，根据寒温增减衣服，在明亮的窗下起坐，喝一碗百滚白开水，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，取一壶酒放在案头，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，安然无恙的人说：“我喝了酒，生病的人吃了饭，死亡的人空腹。”由此可知酒的驱邪之力最强。如果不出门或感到疲倦，就喝酒来助长正气。
辰时和巳时，或者辅导孩子功课，或者处理家务，做事时要心情愉快，不要因为小事动怒。无事时就焚香独坐，闭目凝神，吞咽津液约十几次。因为从亥子时以来真气旺盛，到了巳午时逐渐微弱，适宜用调息的方法来养护它。
午餐根据食量进食，食物要美味，美味并非指山珍海味。柳公度八十九岁时，曾对人说：“我不吃脾胃难以消化的生冷、冷热不均、软硬不当的食物，不生、不冷、不硬，才是美味。”又不要勉强进食，饿了再吃，吃不要过饱，吃完起身走一百步，按摩腹部并用手摩擦肾区使其发热，使水土之气运动，以及用水煎茶饮用适量，不要过多。
未时，坐在书桌前，或者读轻松愉快的书，使神气愉悦；或者吟诵古诗，抒发幽深情感，或者与知己偶尔聚谈，不要谈论闺房私事，不要议论权势，不要褒贬人物，不要争辩是非，应当保持少言，这是养气的方法；或者与知己一起散步百余步，不拘衣冠鞋履，颓然自在放纵，不要因为礼节而劳苦自己。
申时，点心用粉面一两样，或者果品一两样。练习书法临摹古帖，弹奏古琴，疲倦了就停止。
酉时，晚餐不宜太晚，根据饥饱程度不要过量，小饮微醉即可，陶然自得罢了。孙思邈说：“半醉酒，独自睡觉，软枕头，暖盖脚，这话最有味道。”教导子弟一天的课程，按方法执行就停止，不要苛刻。
戌时，点灯，用热水泡脚，降火除湿。用冷茶漱口，涤荡一天饮食的毒素。默坐回顾白天看书，得意之处再取出来阅读，不要多，看得多伤眼睛，也不要多思考。郑汉奉说：思虑的危害，胜过酒色。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。所以少思以宁心，更深夜静才就寝。涌泉穴，是精气产生的地方，睡觉时宜摩擦一千遍，床前宜烧芸术、降香，以辟除秽气及各种不祥。
亥时和子时，安睡，以培补元气，身体一定要侧卧，屈起一只脚，先让心入睡，后让眼入睡，不要想过去未来人我等事，只以一善为念，那么怪梦就不会产生。如此御气调神，才是自爱其宝。（以下动功部分依据《修养集说》）
During the Chou (1:00-3:00 AM) and Yin (3:00-5:00 AM) hours, when Jing-Qi (Vital Essence and Qi) is generating, avoid deep sleep. Sit on the bed wrapped in a quilt, exhale once or twice to expel turbid Qi. Rub hands until warm, wipe both sides of the nose and warm the eyes five to seven times. Then, knead and roll the ears, moving them forward and backward five to seven times. Embrace the head with both hands, palms covering the ears, use the index finger to flick the middle finger, striking the back of the head twenty-four times each side. Raise and lower the body while extending arms, mimicking drawing a bow, five to seven times. Then extend and flex the thighs five to seven times. Clench teeth seventy-seven times, rinse mouth full of saliva, focus intention on the Lower Dantian (Lower Elixir Field), swallow in three gulps to clear Fire from the Five Zang Organs, then rest briefly.
At Mao (5:00-7:00 AM), seeing morning light, dress according to cold and warmth. Rise and sit by a bright window, drink one cup of boiling plain water, do not drink tea. Comb hair one hundred times to disperse Wind and scatter Fire, brighten eyes and remove brain heat. After washing and rinsing, breakfast should be congee, light and vegetarian. After eating, massage the abdomen, walk slowly fifty to sixty paces. Place a pot of wine on the desk; if going out, drink one or two cups first. In the past, three people walked in 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 fasting." Thus, it is known that wine's power to repel evil is supreme. If staying indoors or feeling tired, drink wine to assist Qi.
During Chen (7:00-9:00 AM) and Si (9:00-11:00 AM) hours, either tutor children in their studies or manage household affairs. Be joyful in tasks, do not get angry over trivial matters. If idle, burn incense and sit alone, close eyes to stabilize Shen (Spirit), swallow saliva about ten times. Since True Qi arrives from Hai-Zi hours and weakens at Si-Wu hours, regulate breathing to nourish it.
For lunch, eat according to stomach capacity. Food should be delicious, but delicious does not mean exotic delicacies from land and sea. Liu Gongdu, aged eighty-nine, once said, "I do not eat foods that are hot/cold, raw/soft for my Spleen-Stomach; neither raw, nor cold, nor hard—that is delicious." Do not force eating; eat when hungry, do not overeat. After eating, walk one hundred steps, massage the abdomen, and rub the Kidney area (Mingmen region) with hands until warm, to promote Earth-Water interaction. Drink tea brewed with water moderately, not excessively.
At Wei (1:00-3:00 PM), sit at the desk, read pleasant books to delight Shen-Qi; recite ancient poems to express deep emotions; or gather occasionally with close friends. Do not discuss private family matters, do not talk about power and authority, do not praise or blame people, do not argue right and wrong. Maintain few words, which is the method of nourishing Qi. Or walk over a hundred paces with friends, dressed casually, relaxed and free, do not exhaust oneself for the sake of etiquette.
At Shen (3:00-5:00 PM), have snacks using one or two types of flour/noodle products, or one or two types of fruits. Practice calligraphy copying ancient models, play the Guqin (Seven-stringed Zither); stop when tired.
At You (5:00-7:00 PM), dinner should not be late. Eat moderately according to hunger. Drink lightly without getting drunk, just feel pleasantly intoxicated. Sun Simiao said, "Half-drunk, sleeping alone, soft pillow, warm cover on feet—these words are most meaningful." Teach children their daily lessons, stop when done properly, do not be harsh.
At Xu (7:00-9:00 PM), light a lamp, soak feet in hot water to descend Fire and dispel Dampness. Rinse mouth with cold tea to wash away toxins from daily diet. Sit silently, review books read during the day; re-read parts that pleased you, but do not read too much as it harms the eyes. Do not think too much. Zheng Hanfeng said: The harm of excessive thinking exceeds that of alcohol and sex. Excessive thinking causes Heart Fire to flare up; when Fire flares, Kidney Water dries up. When Heart and Kidney do not interact, life ends. Therefore, think little to calm the Heart, and only go to bed after midnight. Yongquan (KI 1) Acupoint is where Jing-Qi generates; rub it one thousand times before sleep. Burn Yunzhu (Curcuma) and Jiangxiang (Aquilaria) near the bed to repel foul air and all misfortunes.
At Hai (9:00-11:00 PM) and Zi (11:00 PM-1:00 AM) hours, sleep peacefully to cultivate Yuan Qi (Original Qi). The body should lie on the side, with one leg bent. First let the Heart/Shen sleep, then the eyes. Do not think of past, future, self, or others. Hold only one good thought, so strange dreams will not arise. Thus regulating Qi and calming Shen is truly loving one's precious treasure. (The following dynamic exercises are based on *Xiuyang Jishuo*).