在探寻生命之道的过程中，低欲望生活与运动生活方式的完美融合，为我们揭示了通往身心健康的奥秘。

In the pursuit of the path of life, the perfect integration of a low-desire lifestyle and a sports-oriented way of life reveals the mysteries of physical and mental health.

1. 如果发现自己正在失去所有情绪，可能意味着你正在经历一种情感疲惫状态，这种状态可能与心理压力、情感问题或其他生活事件有关。

1. If you find yourself losing all emotions, it may mean that you are experiencing a state of emotional exhaustion, which could be related to psychological stress, emotional issues, or other life events.

2. 培养感恩之心：感恩是保持乐观的重要心态。每天都关注自己拥有的好处和幸运，感谢身边的人和事物，这样可以培养一颗感恩的心。

2. Cultivate a Heart of Gratitude: Gratitude is an important mindset for maintaining optimism. Every day, focus on the benefits and blessings you possess, and express thanks to the people and things around you. This way, you can cultivate a heart of gratitude.

3. 关于练功\x0d\\x0d\关于练功，应明白练功的目的、练功的方法以及与练功相关的问题。\x0d\\x0d\第一,功法选择。无论古代还是现代，功法很多，要选择适合自己身体情况的功法。如静功，有站式、坐式或卧式。对于身体强壮者，可选择站桩，站桩消耗体力大，气机发动快。站桩又有直立站桩和屈膝站桩两种，要根据自己的体力情况采用。身体弱的练习者，可以选择坐式，坐式又分端坐和盘坐（散盘、单盘、双盘）。对于腿脚较硬的老年人，可先从端坐练起，待上身姿势掌握好以后，再进入散盘或其他盘姿势；对于体力尚好、腿脚还能坚持单盘的练习者，可从单盘开始，慢慢过渡到双盘；对于站立或坐着不方便的人，可取用卧式。各种择功方法不是绝对的，关键要依据个人的情况。对于年轻人来讲，还是从屈膝站桩或双盘开始进行严格训练为好。\x0d\\x0d\第二，功法强度的选择。尤其动功，要根据体力情况选择适合自己的功法。不要超强度练习，否则影响健康。第三，时间长短的选择。对于体力差的人，适宜选择时间不长的功法。\x0d\\x0d\第四，练功环境的选择。选择好的练功环境，不仅有利于入静，而且有利于气机发动，功效显现快。练功环境应选择在地势平坦、空气清新、绿荫草坪等环境幽静的地方。切忌在人声喧闹、河岸湖边、楼顶阳台、风口山坡等地练功。\x0d\\x0d\（

3. Regarding the Practice of Qigong About the practice of qigong, it is essential to understand the purpose of qigong, the methods of practice, and related issues associated with qigong. Firstly, the selection of qigong methods. Whether in ancient times or in modern times, there are numerous qigong methods, and it is necessary to choose one that suits one's physical condition. For instance, there are static qigong practices such as standing, sitting, or lying down. For those with strong bodies, they can choose to stand in a桩 (post), which requires a lot of physical strength and quickly mobilizes the Qi. There are two types of桩: upright桩 and bent-knee桩, and one should choose according to their own physical condition. Those with weak bodies can opt for the sitting position, which can be further divided into upright sitting and盘坐 (loose, single, or double leg). For elderly individuals with stiff legs and feet, they should start with upright sitting and only progress to loose or other盘 positions after mastering the upper body posture. For those with moderate physical strength who can still maintain a single leg position, they can start with a single leg position and gradually transition to a double leg position. For those who find it difficult to stand or sit, the lying position can be used. The selection of qigong methods is not absolute; the key is to rely on one's personal situation. For young people, it is advisable to start with strict training from either bent-knee桩 or double leg盘. Secondly, the selection of qigong intensity. Especially for dynamic qigong, one should choose a method that suits their physical condition. Avoid overexertion, as it can affect health. Thirdly, the selection of practice duration. For those with poor physical strength, it is suitable to choose qigong methods with shorter practice times. Fourthly, the selection of the qigong practice environment. Choosing a good practice environment is not only conducive to achieving a tranquil state but also to the mobilization of Qi and the rapid manifestation of benefits. The practice environment should be selected in quiet places with flat terrain, fresh air, and green grass lawns. It is advisable to avoid practicing in noisy areas, riverbanks or lakesides, rooftops, balconies, wind-swept hillsides, etc. (To be continued)

4. 将困难看作机遇：把困难视为成长和学习的机会。挑战和困难是生活中的一部分，通过面对并克服它们，你会变得更加坚强和自信。

4. View difficulties as opportunities: regard challenges and difficulties as opportunities for growth and learning. Challenges and difficulties are a part of life, and by facing and overcoming them, you will become stronger and more confident.

5. 运动不仅可以提升免疫力，抵御各种疾病的侵袭；提升新陈代谢效率，预防心脑血管疾病；减少肌肉流失，延缓身体衰老速度，还能释放工作压力，平稳情绪，让大脑分泌更多的多巴胺和内啡肽，增加内心的愉悦感。

5. Exercise not only enhances immunity, protecting against various diseases, but also improves metabolic efficiency, preventing cardiovascular and cerebrovascular diseases; reduces muscle loss, slows down the aging process of the body; it can also release work stress, stabilize emotions, and make the brain secrete more dopamine and endorphins, increasing the sense of joy within.

6. 避免过度担忧：不要过度担心未来的事情，学会活在当下。让自己放松，享受现在的时光。

6. Avoid over-worrying: Do not overthink about future matters, learn to live in the present. Allow yourself to relax and enjoy the time you have now.

7. 饮食有节，就是饮食要有节制，在保证营养充分均衡的基础上，不要吃得太多太饱。即：食不过饱，饮不过量。

7. Moderation in diet means to eat and drink in moderation. On the basis of ensuring a full and balanced intake of nutrition, one should not overeat or overindulge. In other words, eat to the point of being comfortably full, and drink to the point of satisfaction without excess.

8. 良田千顷，日食不过三餐。

8. A thousand mu of fertile land, daily food consumption does not exceed three meals.

9. 广厦千间，夜眠不过八尺。

9. A thousand rooms in a mansion, but at night, one can only sleep in an area of eight feet.

10. 拥有目标：设立明确的目标，并为之努力奋斗。有目标和追求可以给你带来动力和意义，帮助你保持乐观。

10. Have goals: Set clear goals and strive for them. Having goals and aspirations can bring you motivation and meaning, helping you maintain optimism.

11. 动作、呼吸、意念的训练要循序渐进\x0d\\x0d\首先，学练动作时要循序渐进。就是说，要在弄清每一动作姿势的前提下，一招一式地练习，动作要做到规范自如。\x0d\\x0d\当整套动作能基本掌握后，就要把呼吸加上去。要求呼吸与动作配合得当，力求做到在平和自然的状态下，加上呼吸。呼吸 要做到匀、细、绵、长，流畅自如。要想达到这种要求，不经过长期练习是做不到的。\x0d\\x0d\当姿势掌握的比较自然，呼吸也基本达到要求后，要逐步加上意念。要注意，意念配合是动作和呼吸运作过程中意念运用的活动。初学时，意念可以重一些，等练到一定程度，意念应放轻，到习练纯熟时，意念要轻到感觉不到的程度（俗称“无意念”）。也就是说，意念的训练要坚持两点，一是意念与动作、呼吸密切配合，动作、呼吸、意念同练，不要顾此失彼；二是运用程度由重到轻，由轻到无。\x0d\\x0d\（

11. The training of movement, breathing, and intention should be progressive. Firstly, when learning and practicing movements, one should proceed step by step. This means that one should practice each movement and posture one by one, ensuring that the movements are performed in a standardized and natural manner. Once the entire set of movements can be mastered基本上， it is time to incorporate breathing. The requirement is for the breathing to be properly coordinated with the movements, striving to achieve a state of calmness and naturalness with the addition of breathing. The breathing should be even, subtle, soft, and long, flowing naturally. To meet these requirements, long-term practice is necessary. When the posture is mastered relatively naturally and the breathing has basically reached the required standard, it is time to gradually incorporate intention. It should be noted that the coordination of intention is the activity of using intention during the operation of movements and breathing. In the initial stages, intention can be emphasized more, but as one reaches a certain level of proficiency, the intention should be lightened. By the time the practice becomes proficient, the intention should be so light that it is almost imperceptible (commonly known as "no intention"). That is to say, the training of intention should adhere to two points: first, the close coordination of intention with movements and breathing, practicing movements, breathing, and intention together without neglecting one for the other; second, the application of intention should gradually shift from heavy to light, and from light to non-existent.

12. 寻找乐趣：保持对生活的好奇心，寻找乐趣和喜悦的事物。做自己喜欢的事情，让自己感到快乐和满足。

12. Seek Fun: Maintain curiosity about life, look for things that bring joy and happiness. Do what you like and make yourself feel happy and satisfied.

13. 传统体育养生功法锻炼的基本原则\x0d\\x0d\传统体育养生功法锻炼的基本原则，是习练传统体育养生功法的人们在长期锻炼过程中不断摸索、长期实践、多年积累的概括和总结，它是指导人们进行传统体育养生功法锻炼的法则。\x0d\

13. Basic Principles of Traditional Sports and Health Preservation Practices \\x0d\\x0d The basic principles of traditional sports and health preservation practices are the summaries and conclusions of the continuous exploration, long-term practice, and many years of accumulation by people who practice traditional sports and health preservation exercises. They serve as the rules that guide people in the exercise of traditional sports and health preservation practices.

14. 自然呼吸法：包括自然胸式、腹式呼吸及混合呼吸。\x0d\

14. Natural Breathing Techniques: Includes natural chest breathing, abdominal breathing, and mixed breathing.

15. 循序渐进\x0d\\x0d\传统体育养生功法操练，动作虽然简单，但要纯熟掌握，需通过一段时间才能逐步达到。习练传统体育养生功法，不能急于求成，不要设想几天之内就能运用自如，必须由简到繁，循序渐进，逐步掌握全套功法。我们倡导打好基础，习练功法一步一个脚印，勤于动脑，善于总结，不骄不躁，这是确保功效早日显现的重要保证。\x0d\\x0d\（

15. Step by Step Progression \\x0d\\x0d Traditional sports health exercise practices may seem simple, but to master them perfectly, it takes time to gradually achieve this through a period of practice. When practicing traditional sports health exercises, one should not be hasty in achieving success. Do not expect to be proficient in just a few days. It is necessary to progress from simple to complex, step by step, and gradually master the entire set of exercises. We advocate building a solid foundation, practicing the exercises with a step-by-step approach, being diligent in thinking, good at summarizing, not proud or impatient. This is an important guarantee to ensure that the efficacy appears early. \\x0d\\x0d （

16. 最重要的是，保持乐观的心态是一种积极的选择和态度。尽管生活中难免会有困难和挑战，但你可以通过改变自己的思维方式和态度来保持乐观，从而更加积极地面对生活的方方面面。

16. Most importantly, maintaining an optimistic mindset is a positive choice and attitude. Despite the inevitable difficulties and challenges in life, you can keep optimistic by changing your way of thinking and attitude, thereby facing all aspects of life more positively.

17. 动静相兼的内涵\x0d\\x0d\动静相兼，是练习形式上的动与静的紧密配合及合理搭配，是思想与形体的活动及安静，二者是相对的，行动则神易静，静及又能生动。因此，在练习过程中要做到动中有静，静中有动。一般来讲，动对疏通经络、调和气血、润滑关节和强壮肢体有良好的功效，而静对平衡阴阳、调整脏腑和安定情绪等有独特的作用。只有两者结合，发挥其长处，弥补其不足，才可达到事半功倍的功效，使身体强健，体质增强。“动中有静，静中有动”，是指联系中意念要集中在动作、穴位、经络、气息的运行上，排除一切杂念，达到相对的“静”。虽然形体处于相对安静状态，但要体会体内气机的运动，如气血的流通、脏腑的活动等，即静中有动的感觉。\x0d\\x0d\（

17. Connotation of the Synthesis of Activity and Stillness The synthesis of activity and stillness refers to the close coordination and rational combination of movement and stillness in the form of practice, as well as the activity and tranquility of thought and physique. The two are relative; when in action, the mind tends to be calm, and when still, it can be dynamic. Therefore, in the process of practice, one must achieve a state of calm amidst movement and movement amidst stillness. Generally speaking, movement is beneficial for unblocking meridians, harmonizing Qi and blood, lubricating joints, and strengthening limbs. Meanwhile, stillness has a unique effect on balancing Yin and Yang, adjusting internal organs, and calming emotions. Only by combining the two and leveraging their strengths while compensating for their weaknesses can one achieve a multiplier effect, leading to a strong and robust body, and enhanced physical constitution. "Calm amidst movement, movement amidst stillness" refers to the focus of the mind on the movement, acupoints, meridians, and the flow of Qi and breath during practice, eliminating all distractions to achieve a relative state of calm. Although the physical form is relatively still, one must experience the movement of internal Qi, such as the circulation of Qi and blood and the activity of internal organs, which is the feeling of movement amidst stillness. (End of translation)

18. 动静相兼\x0d\\x0d\动静相兼是指“动”与“静”的有机结合，这里的“动”是指“动功”，“静”指的是“静功”。“动功”和“静功”是各有特点且又有密切联系的两类传统体育养生功法。\x0d\\x0d\（

18. The Combination of Movement and Stillness The combination of movement and stillness refers to the organic integration of "movement" and "stillness." Here, "movement" refers to "dynamic exercises," and "stillness" refers to "static exercises." "Dynamic exercises" and "static exercises" are two types of traditional sports and health preservation practices that have distinct characteristics and are closely related to each other. (

19. 练养结合\x0d\\x0d\练养结合，是指练功和自我调养结合起来。练功对增强体质，促进身心健康的作用是非常明显的。然而，只顾练功，不注意调养，就违背了练养结合的原则，也就达不到预期的健身效果。两者必须密切结合，才能相得益彰。\x0d\\x0d\（

19. Practice and Self-Cultivation Combined Practice and self-cultivation combined refers to the integration of exercise and self-regulation. The exercise has a very obvious effect on enhancing physical fitness and promoting mental and physical health. However, if one only focuses on exercise and pays no attention to self-regulation, it goes against the principle of combining practice and self-cultivation and will not achieve the expected health benefits. Both must be closely integrated to achieve mutual benefit.

20. 现在养生成为一个时髦词汇，越来许多的人重视养生。的确，健康比什么都重要，延年益寿比什么都值得。

20. Now, health preservation has become a trendy term, and more and more people are attaching importance to it. Indeed, health is more important than anything else, and extending one's lifespan is more valuable than anything else.

21. 降低自己的欲望，不透支、不消耗、不损害身体的能量，这样才能延年益寿。

21. Lower one's desires, do not overdraw, deplete, or harm the body's energy, and this is how one can prolong one's lifespan.

22. 身体端正——调身\x0d\\x0d\身体端正要领在于调身。所谓调身，就是有目的地把自己的形体控制在受意识支配的一定姿势和一定的动作范围之内，通过练习以达到“外练筋骨皮，内练一口气”，使机体处在动态的平衡之中。\x0d\\x0d\人的姿势千变万化，但不外乎行、卧、坐、立四种基本形态，古人称“四威仪”，并要求“行如风、站如松、坐如钟、卧如弓”，这些也是养生所要求的。调身主要是注重身型和身体运动，同时强调呼吸和意识的配合，这种功法利于改变身体形态，使身体强壮。调身主要有两种方法：一是练形中调身到最不舒服，如在导引动功及站桩时降低功架，一般适宜青少年及体质好无残疾者，可以提高功力；二是练形调身到最舒服，如自然站、卧功等，一般适宜老年人及体质弱者，以达到养身延年的目的。\x0d\\x0d\传统体育养生功法的锻炼与其他体育运动一样，需要量的积累，因此，在身体能承受的情况下，可强大运动量，由舒服练到不舒服再到舒服，功夫自然就提高了，身体也会越来越健康、强壮。\x0d\\x0d\

22. Proper Posture - Adjusting the Body The key to maintaining a proper posture lies in adjusting the body. What is meant by adjusting the body is to purposefully control one's physical form within a certain range of postures and movements that are governed by consciousness. Through practice, one aims to achieve "externally training the tendons, bones, and skin, and internally cultivating a single breath," thus keeping the body in a state of dynamic balance. Humans have countless postures, but they all essentially consist of four basic forms: walking, lying down, sitting, and standing. The ancients referred to these as the "Four dignified postures" and required that one "walk like the wind, stand like a pine tree, sit like a bell, and lie like a bow." These are also the requirements for maintaining health. Adjusting the body primarily focuses on body shape and physical movement, while also emphasizing the coordination of breathing and consciousness. This practice is beneficial for changing body shape and making the body stronger. There are mainly two methods of adjusting the body: first, adjusting the body to the most uncomfortable position during exercises such as guiding movements and桩功, where the posture is lowered; this is generally suitable for teenagers and individuals with good physical condition and no disabilities, as it can enhance one's power. Second, adjusting the body to the most comfortable position, such as natural standing and lying exercises; this is generally suitable for the elderly and those with weak physical condition, with the aim of maintaining health and prolonging life. Like other sports, the training of traditional Chinese sports and health practices requires the accumulation of effort. Therefore, within the body's capacity, one can increase the intensity of exercise, transitioning from comfort to discomfort and then back to comfort, which naturally improves one's skills and leads to a healthier and stronger body.

23. 跑三公里专治各种不爽，跑五公里专治各种内伤，跑十公里内心全是坦荡和善良。

23. Running 3 kilometers can cure all sorts of discomfort, running 5 kilometers can heal all sorts of internal injuries, and running 10 kilometers fills the heart with openness and kindness.

24. 寻找适合自己的放松方式：通过运动、冥想、音乐或艺术等放松方式，可以减轻压力和恢复情感平衡。

24. Find a relaxation method that suits you: Activities such as exercise, meditation, music, or art can help alleviate stress and restore emotional balance.

25. “动功与静功”\x0d\\x0d\“静功”在两千多年前成书的《黄帝内经·上古天真论》中就“提挈天地，把握阴阳，呼吸精气，独立守神，肌肉若一，故能寿敝天地”的论述，这是对静功方法的具体描述。静功功法的类型归纳起来有吐纳、行气、打坐、禅定、炼丹、静坐等。静功的静，并不是绝对的，而是外静内动，强调意和气的训练。就是说，身体的外部形态表现为安静不动，而体内的气血在意念的驱使下按一定的规则有序地运行着，故古有“内练精气神，外练筋骨皮”的说法。\x0d\\x0d\“动功”是指有形体运动的功法。动工多是外动而内静，动中求静，故曰：“静未尝不动，动未尝不静。”人的动作千变万化，因此，自古以来的动功功法很多，如五禽戏、八段锦、易筋经等。\x0d\\x0d\在习练传统体育养生功法时，强调动静结合。这是因为，从人体生命整体观来看，人的生命运动应遵循精神和肉体统一的整体的生命运动规律。具体讲，人体是“形”“气”“神”各有所司。故“一失位则三者伤矣。是故圣人使之处其位，守其脏，而不得相干也。故形非其所安而处之则废，气不当其所充而用之则泄，神非其所宜而行之则昧，此三者，不可不慎守也”。也就是说，养生之要在于“将养其神，和弱其风，平夷其形，而与道浮沉俯仰”（《道原训》）。就“形”“气”“神”而言，动功和静功在习练功效上各有所侧重。所以，我们倡导动静相兼，以实现生命运动整体优化的目的。\x0d\\x0d\动静相兼，要更具习练者的体质、精神状态和练功的不同阶段，灵活地调整动力和静动的比重。有的人应以动功为主，有的人应以静功为主。就是对同一个人，在不同的练功阶段，有时侧重于动功，有时则应侧重于静功。究竟怎样选择，一方面考老师指导，另一方面靠自己的体验进行调整。\x0d\\x0d\

25. "Dynamic Practice and Static Practice" "The term 'Static Practice' is mentioned in the 'The Yellow Emperor's Internal Canon: The Discussion of the Supremely Ancient Truth' which was written over two thousand years ago. It describes 'holding the heavens and the earth, grasping yin and yang, breathing the essence of Qi, independently guarding the spirit, making the muscles as one, therefore being able to live as long as the heavens and the earth'. This is a specific description of the method of Static Practice. The types of Static Practice can be summarized as: breathing exercises, circulation of Qi, sitting meditation, meditation, alchemy, and sitting in stillness, etc. The 'stillness' of Static Practice is not absolute; it is externally still but internally active, emphasizing the training of will and Qi. That is to say, the external form of the body appears to be still and motionless, while the Qi and blood within the body flow orderly according to certain rules driven by the will. Therefore, there is the ancient saying 'train the essence and spirit internally, and train the sinews, bones, and skin externally'. "Dynamic Practice" refers to practices that involve physical movement. Dynamic practices are often externally active and internally still, seeking stillness in movement, hence the saying: 'The still is never motionless, and the motion is never restless.' Human movements are countless, and thus there have been many dynamic practices since ancient times, such as the Five Animal Frolics, the Eight Silken Exercises, and the Meridian Stretching Classic, etc. "When practicing traditional sports and health practices, the emphasis is on the combination of movement and stillness. This is because, from the overall perspective of human life, the movement of human life should follow the law of the unified whole of spirit and flesh. Specifically, the human body has its own functions for 'form', 'Qi', and 'spirit'. Therefore, 'if one loses its position, all three are injured. Hence, the sage has them occupy their respective positions, guard their respective organs, and not interfere with each other. Therefore, the form is abandoned if it is not in its place, the Qi is exhausted if it is not used in its place, and the spirit is confused if it is not acted upon in its place. These three, cannot be unguarded.' This means that the key to health preservation lies in 'nourishing the spirit, harmonizing the wind, leveling the form, and rising and falling with the Tao' ('The Training of Tao'). In terms of 'form', 'Qi', and 'spirit', dynamic and static practices have different focuses in terms of practice effects. Therefore, we advocate a combination of both movement and stillness to achieve the purpose of optimizing the overall life movement. "Combining movement and stillness requires flexible adjustment of the balance between movement and stillness based on the practitioner's physical condition, mental state, and different stages of practice. Some should focus more on dynamic practice, while others should focus more on static practice. Even for the same person, at different stages of practice, sometimes emphasis is on dynamic practice, and sometimes on static practice. The choice of how to practice depends on both the guidance of the teacher and self-adjustment based on personal experience."

26. 优化生活方式，坚持自律，我们才能常保证健康。

26. To optimize our lifestyle and maintain self-discipline, we can ensure constant health.

27. 形与神俱，就是不要胡思乱想，精神内耗，保持身体和精神的和谐一致。

27. Form and spirit are united, which means not to indulge in idle thoughts, avoid spiritual exhaustion, and maintain harmony between the body and the spirit.

28. 最顶级的养生，是以低欲为中心，以运动和生活方式为两翼，实现身心持续和谐的状态。

28. The highest level of health preservation centers around low desires, with exercise and lifestyle as its two wings, achieving a continuous and harmonious state of both body and mind.

29. 哈佛大学一项研究表示，一个人的寿命长短，大部分和生活方式有关。

29. A Harvard University study indicates that the length of a person's lifespan is largely related to their lifestyle.

30. 持之以恒有利良性生命状态的形成\x0d\\x0d\在练传统体育养生功法时，生理状态的基本特征是大脑皮质活动的有序化，我们称这种状态为传统体育养生功法态。传统体育养生功法态对人体的生理状态是有影响的，即经常练功的人，其生理、心理状态都展现出生命活力旺盛的生命状态。这种生命状态的形成不是一招一式的习练得到的，而是经过长时间的艰苦锻炼，一点一滴积累而成的。因此，我们提倡练功后看效果，而不是练功前为自己制定一个不切实际的宏大目标，要牢牢树立起持之以恒的信念，下定决心，一招一式地学习，一日复一日地习练。如果能这样，在经过长时间锻炼后，就会发现身体状况发生了变化。没有持之以恒的艰苦锻炼，良性生命状态是难以形成的。\x0d\\x0d\（

30. Consistency is beneficial for the formation of a benign life state When practicing traditional sports and health preservation exercises, the basic characteristic of the physiological state is the ordering of the brain cortex activity, which we call the traditional sports and health preservation exercise state. The traditional sports and health preservation exercise state has an impact on the physiological state of the human body, meaning that those who practice regularly show a vigorous state of life in both their physiology and psychology. The formation of this state of life is not achieved by learning one move or technique at a time, but rather through long-term, arduous training and gradual accumulation. Therefore, we advocate for observing the effects after practicing, rather than setting impractical grand goals for oneself before practicing. We must firmly establish the belief of consistency, make a determined effort, learn one move at a time, and practice day after day. If one can do so, after a long period of training, they will find that their physical condition has changed. Without persistent and arduous training, it is difficult to form a benign state of life. (Note: The text appears to be incomplete with the phrase "（" at the end, indicating that it might be a continuation of a longer passage.)

31. 有些人管不住自己的欲望，在逐名逐利中心态失衡，在互相攀比中不断内耗，在男欢女爱中掏空身体，在迎来送往中委屈自己，结果，身体疲惫，心情郁闷，身心持续失衡，就像自然界中的生态平衡遭到破坏，必然出现一些列问题。

31. Some people cannot control their desires, losing balance in the pursuit of fame and profit, constantly consuming themselves in the act of comparing with others, draining their bodies in love, and enduring oneself in greeting others, leading to physical exhaustion, a gloomy mood, and a persistent imbalance between the mind and body. It is as if the ecological balance in nature is disrupted, inevitably resulting in a series of problems.

32. 总之，如果发现自己正在失去所有情绪，需要及时采取行动来调整状态，避免出现更严重的情况。建议通过寻求专业帮助、与亲友交流、寻找适合自己的放松方式等多种方法来应对当前的问题。同时，还需要注意个人生活方式和心理健康习惯，并寻找新的价值和意义来推动自己的成长和发展。

32. In summary, if you find yourself losing all emotions, it is necessary to take timely action to adjust your state and avoid more severe situations. It is recommended to deal with the current problem through various methods such as seeking professional help, communicating with family and friends, finding relaxation methods suitable for yourself, and so on. At the same time, you also need to pay attention to your personal lifestyle and mental health habits, and seek new values and meanings to promote your own growth and development.

33. 减低欲望，知足常乐，甚至清心寡欲，静而不争，才是养生的核心和根本。

33. Reducing desires, being content with what one has, and even having a tranquil and frugal mind, remaining calm and not striving for more, is the core and essence of health preservation.

34. 顺应自然保养生机\x0d\\x0d\顺应自然以养生，有两个含义:一是指顺乎自然界的阴阳变化以护养调摄的意思，即所谓“和与阴阳，调于四十”“因时之序”“顺四时适寒温”。这是正常的四季气候变化，人们必须自觉顺应。二是指顺乎自然之理顺应自然的状态以养生。这就告诉练功者，练功时，应注意四时环境的变化。\x0d\\x0d\关于顺应自然要有正确的认识，即有被动适应和主动适应两种。为说明问题，以人体适应外部环境温度变化为例：被动适应是指练功者的情态倍的地适应自然界冷暖的变化而增减衣服；主动适应是指通过自身御寒机能的提高来抗寒，天冷了，就主动调动机体去适应寒冷的天气，而不是靠增加衣服。被动适应和主动适应是完全不同的两种方法，给人体带来不同的两种生命状态。我们倡导主动地适应自然界的变化，它能尽快的将人体引导到生命运动素质优化的良性状态。被动适应和主动适应都是为了保养生机，只是方法和效果不同而已。\x0d\\x0d\

34. Harmonizing with Nature to Maintain Vitality Harmonizing with nature for health preservation has two meanings: one refers to adjusting and caring for the body by following the changes of yin and yang in nature, which is what is meant by "harmony with yin and yang, adjustment at the age of forty," "following the order of the times," and "adjusting to the four seasons, adapting to cold and warmth." This is the normal change of the four seasons' climate, which people must consciously adapt to. The other meaning is to maintain health by following the principle and state of nature. This tells practitioners that when practicing, they should pay attention to the changes in the four-season environment. Regarding harmonizing with nature, there should be a correct understanding, which includes passive adaptation and active adaptation. To illustrate the point, let's take the human body's adaptation to changes in external environmental temperature as an example: passive adaptation refers to the practitioner's behavior of adapting to the changes in nature's cold and warmth by adding or subtracting clothes; active adaptation refers to enhancing the body's cold resistance through its own thermoregulatory functions. When it's cold, the practitioner actively mobilizes the body to adapt to the cold weather, rather than relying on adding clothes. Passive adaptation and active adaptation are two completely different methods that bring about two different states of life. We advocate actively adapting to the changes of nature, which can quickly guide the human body to an optimal state of life movement quality. Passive adaptation and active adaptation are both for the purpose of maintaining vitality, but the methods and effects are different. ...

35. 松静自然\x0d\\x0d\“松”，是指“身”而言；“静”，是指“心”而言；“自然”，是针对练功的各个环节提出来的，姿势、呼吸、意守、心情和精神状态都要舒展、自然。“松静自然”不仅是确保练功取得功效的重要法则，而且也是防止练功出现偏差的重要保障。\x0d\\x0d\（

35. "Relaxed and calm" refers to the "body" in terms of "relaxed," and the "calm" refers to the "mind" in terms of "calm"; "natural" is proposed for each stage of practice, including posture, breathing, concentration of the mind, mood, and mental state, all of which should be relaxed and natural. "Relaxed and calm and natural" is not only an important principle to ensure the effectiveness of the practice but also a significant guarantee to prevent deviations in the practice.

36. 接受现实：学会接受生活中的不完美和不可控制的因素。理解没有人的生活是完美的，接受现实有助于放下过高的期望和对自己的苛责。

36. Accept Reality: Learn to accept the imperfections and uncontrollable factors in life. Understand that no one's life is perfect, and accepting reality helps to let go of excessive expectations and self-criticism.

37. 呼吸深长匀细——调息\x0d\\x0d\呼吸深长匀细指的是调息，它主要是指对呼吸的控制要缓慢。通过特定的身型或动作及意念的配合，练人的元气，从而达到内气鼓荡、精气流畅，正如中医所讲的通者不痛、痛者不通，气血流畅，百病皆无，进而周天运行，气达全身。练功时调息多数要在有经验的老师指点下进行练习。\x0d\\x0d\调息可以在一定程度上使人除了大脑以外的其他部位、器官产生特殊的变化。调息也可以支持调身，这是因为练形调身过程中需要氧气和其他物质，这些都离不开呼吸的作用。调息中的腹式呼吸有利于呼吸肌肉的锻炼。\x0d\\x0d\所谓练呼吸调息，即练功者通过调控呼吸修炼，以达到培育人身正气、清心安神和息烦调节情绪的目的。如何进行调息，《素问》中说：“所有来自肾有久病者，可以寅时面向南，净神不乱思，闭气不息七遍，以引颈咽气顺之。如咽有硬物，如此七遍后，饵舌下津令无数，故曰返本还原，久饵之，令深根蒂也。”这就是说有肾病的人，应在早晨3~5点钟面向南，专心凝神，控制呼吸，然后引颈咽气，如咽硬物之感，如此七遍，常年坚持，就能使肾病康复。这里的呼吸方法并非专治肾病，而是在时间上有所强调而已。因为早晨3~5点钟正是肺经最盛的时间，肺主气，肾主纳气、练肺补肾之用。调控呼吸的方法有很多种，大体可以归纳为一下八种类型。\x0d\\x0d\（

37. Deep and even breathing – Regulation of breathing Deep and even breathing refers to the regulation of breathing, which mainly means controlling the breath slowly. Through specific postures, movements, and the coordination of intention, one can cultivate their primordial energy, leading to the internal qi surging and the essence flowing smoothly. As traditional Chinese medicine states, "Where there is smoothness, there is no pain; where there is pain, there is no smoothness." When the qi and blood flow smoothly, all diseases are absent, and further, the circulation of the Qi throughout the body is achieved. During the practice of the exercise, the regulation of breathing is often done under the guidance of an experienced teacher. Regulation of breathing can produce special changes in parts of the body and organs other than the brain to some extent. Regulation of breathing also supports the adjustment of posture, as the process of practicing posture requires oxygen and other substances, all of which are inseparable from the function of breathing. Abdominal breathing in the regulation of breathing is beneficial to the exercise of the respiratory muscles. The practice of regulating breathing and adjusting the breath aims to cultivate the person's vital energy, calm the mind, and regulate emotions through controlling the breath. How to regulate breathing, as mentioned in "The Yellow Emperor's Canon of Internal Medicine": "For those with chronic kidney diseases, they can face south during the early hours of the morning, maintain a calm and focused mind, stop breathing for seven times, and then swallow the breath while tilting the neck, so that it flows smoothly. If there is a sensation of swallowing a hard object, after doing this seven times, they should stimulate the saliva under the tongue to be countless, hence the saying 'return to the original and return to the root.' By doing this consistently over time, it can establish a deep root and foundation." This means that those with kidney diseases should face south in the early morning from 3 to 5 o'clock, focus and concentrate, control their breath, then tilt the neck to swallow the breath, with the sensation of swallowing a hard object, and do this seven times. By persisting in this practice year-round, kidney diseases can be cured. The breathing method here is not specifically for treating kidney diseases but emphasizes the timing. Because from 3 to 5 o'clock in the morning is when the lung meridian is at its peak, the lung governs the qi, and the kidney governs the intake of qi, and the practice of lung and kidney nourishment. There are many methods to regulate breathing, which can generally be summarized into the following eight types. (

38. 不妄作劳，就是活动量必须适度，不做高强度劳动，修养好身体。

38. Do not overwork, which means that the level of physical activity must be moderate, avoid high-intensity labor, and maintain a healthy body.

39. 有一段话是这么说的：“你有没有发现，微信里70%的人是不联系的，衣柜里70%的衣服也是不穿的，汽车里70%的速度是多余的，别墅里70%的面积也是不住的，人这一辈子赚的钱，70%也不是花给自己的，所以人生不要太用力，也不要太在意，守好自己的30%就可以了。”

39. There is a saying that goes like this: "Have you noticed that 70% of the people in WeChat are not in touch, 70% of the clothes in the closet are not worn, 70% of the speed in the car is redundant, 70% of the area in the villa is not lived in, and 70% of the money one earns in a lifetime is not spent on oneself. Therefore, one should not overexert oneself in life and should not be overly concerned. Just take care of your own 30% is enough."

40. 放掉心中牵挂的事情\x0d\\x0d\在练功前，首 先要做好心理准备。要求练功者既要把长期积累的不放心的事情放下。也就是说，心要平和，要松弛。不过要做到这一点并不容易，只有经过长期的锻炼才能做到。传统体育养生功法要求习练者既要有健康的心理状态，又要注意道德的修养，培养高尚的情操。\x0d\\x0d\（

40. Let go of things that weigh on your mind Before practicing qigong, one must first prepare mentally. It is required that the practitioner put aside long-term accumulated concerns. That is to say, the mind must be calm and relaxed. However, achieving this is not easy and can only be accomplished through long-term practice. Traditional sports and health qigong methods require practitioners to maintain a healthy mental state while also paying attention to moral cultivation and nurturing noble sentiments.

41. 功效显现要有循序渐进的思想准备\x0d\\x0d\练传统体育养生功法者有的特别注意练功的效果，总希望功效出现越早越好，程度越明显越好。这种急躁情绪是要不得的，这种心态会使心绪烦乱，影响气机发动和气血运行，有碍功效显现。因此，习练传统体育养生功法时，应心绪安定、不急不躁，这样反而有利功效增显。为此，建议习练者不要天天做比较，最好练功一段时间之后，作一次总结，体会一下功效增进情况，这是纠正急躁、引导习练者走上循序渐进轨道的好方法。\x0d\\x0d\（

41. Preparation for the Gradual Emergence of Effects \\x0d\\x0d Some practitioners of traditional sports and health-preserving exercises pay special attention to the effects of their practice, always hoping that the benefits will appear as soon as possible and be as pronounced as possible. This impatience is undesirable, as it can lead to restlessness, affect the activation of Qi and the circulation of Qi and blood, and hinder the emergence of benefits. Therefore, when practicing traditional sports and health-preserving exercises, one should maintain a calm and composed mind, not being impatient or anxious. This is actually more conducive to the enhancement of benefits. To this end, it is recommended that practitioners not compare their progress every day. It is best to make a summary after a period of practice, reflect on the improvement of benefits, which is a good method to correct impatience and guide practitioners to follow a gradual and step-by-step approach. \\ \\x0d\\x0d \(

42. 把持之以恒贯彻到传统体育养生功法习练的全过程中\x0d\\x0d\要把持之以恒贯彻到传统体育养生功法习练的全过程中，并以此进行意志磨练。练传统体育养生功法是强身健体的过程，也是磨练意志的极好时机。可以想见，一个意志坚强的习练者，必然会在传统体育养生功法过程中能较快地体验到功法的真谛。这一切，定会能很好地促进身体素质的变化，尽快实现强身健体的目的。\x0d\\x0d\（

42. Apply perseverance throughout the entire process of practicing traditional sports health preservation exercises It is necessary to apply perseverance throughout the entire process of practicing traditional sports health preservation exercises and use it to train one's willpower. Practicing traditional sports health preservation exercises is a process of strengthening the body and health, and also an excellent opportunity to temper one's will. It can be imagined that a practitioner with a strong will must be able to quickly experience the essence of the exercises in the process of traditional sports health preservation. All this will surely promote the change of physical quality and achieve the goal of strengthening the body and health as soon as possible. （end of translation）

43. 培养幽默感：幽默是减轻压力和增加快乐的良药。学会用幽默的眼光看待生活中的事情，不要过于认真和拘谨。

43. Cultivate a sense of humor: Humor is a good medicine for alleviating stress and increasing happiness. Learn to view things in life with a humorous perspective, and do not take things too seriously or be overly cautious.

44. 坚持运动，身体强大了，疾病就不敢找你了。

44. Keep exercising, and when your body becomes strong, diseases will dare not come to you.

45. 经常运动的人，体内的生态系统就像一汪清泉，沁人心脾。久坐不动的人，体内生态系统犹如一潭死水，毫无生机。

45. People who engage in regular exercise have an internal ecosystem that is like a spring, refreshing and invigorating. Those who sit for long periods without moving have an internal ecosystem that resembles a stagnant pond, devoid of vitality.