生命之质，奥秘何在？欲求无止，唯有行动与禅修，方能破茧成蝶，绽放光彩。

What is the essence of life, and where lies its mystery? With desires that know no bounds, it is only through action and meditation that one can break free like a butterfly from its cocoon, and shine with radiance.

1. 身弱之人，外界的风吹草动都可能对身体造成影响。比如气候变化，天气阴晴，流行病，接触环境的感染。

1. For those with weak bodies, external factors such as changes in wind and grass movements can affect their health. For example, climate change, fluctuations in weather, epidemic diseases, and infections from contact with the environment.

2. 好好修行，必能长命百岁，健康幸福，一生圆满。

2. Cultivate your practice diligently, and you will surely live to be a hundred years old, enjoy health and happiness, and complete your life in full.

3. 世间任何事物的运行都遵循一定的规律，人体的正常运转也不例外。在20世纪50年代初，研究员阿瑟林斯基和克莱特曼发现，人类睡眠符合一定的周期规律，从浅层睡眠——大脑活动频繁和做梦的阶段，到深度睡眠——大脑静止并深层修复，这一睡眠周期大约持续90-120分钟，被称作“活跃-休整基础循环”（BRAC）。

3. The operation of any thing in the world follows certain laws, and the normal functioning of the human body is no exception. In the early 1950s, researchers Aserinsky and Kleitman discovered that human sleep follows a certain periodic pattern, from the light sleep stage characterized by frequent brain activity and dreaming, to the deep sleep stage where the brain is at rest and undergoes deep repair. This sleep cycle lasts approximately 90-120 minutes and is known as the "Active-Restorative Base Cycle" (BRAC).

4. 身弱之人，即体弱多病者。或者有着基础疾病或重大病病的康复者。

4. People with weak bodies, those who are frail and prone to illness. Or individuals who have recovered from chronic or serious diseases.

5. 每天都安排一定的时间适度运动，坚持下去，不要半途而废，也不要三天打鱼两天晒网，那么一段时间后，你无论是免疫能力，还是气色面貌，都会有非常大的改观。

5. Allocate a certain amount of time for moderate exercise every day, persist with it, and don't give up halfway or switch between working hard for three days and resting for two. After a period of time, you will see significant improvements in both your immune system and your appearance.

6. 早睡早起我们从小到大，听过无数次了，却很少有人真正能理解其内涵。

6. We have heard countless times about going to bed early and waking up early from childhood to adulthood, but few people truly understand its essence.

7. 禅修，就是给自己修一颗禅心，让心灵进入一种秋水长天，笃定安宁的和美状态。

7. Meditation is about cultivating a serene mind, allowing the soul to enter a state of tranquility and harmony, akin to the boundless expanse of autumn water and the vast sky.

8. 适度的运动，是提升免疫力的重要方式。就像流动的河水，永远也不会腐坏，而一潭死水，很快就会臭不可闻。人只有经常运动，促进血液循环和筋骨舒展，激活机体的免疫细胞，才能让自己元气充沛，活力饱满，神采奕奕。

8. Moderate exercise is an important way to enhance immunity. Just like flowing rivers that never decay, while a stagnant pond will quickly become foul-smelling. Only by exercising regularly, promoting blood circulation and muscle relaxation, and activating the body's immune cells, can one maintain充沛 energy, be full of vitality, and look bright and energetic.

9. 作家周岭说，经常运动的人，体内的生态系统就像一汪清泉，沁人心脾。而久坐不动的人，体内生态系统就像一潭死水，毫无生机。

9. Writer Zhou Ling says, those who exercise regularly have an internal ecosystem that is like a spring of fresh water, refreshing to the soul. However, those who sit for long periods without moving have an internal ecosystem that is like a stagnant pond, devoid of vitality.

10. 起床后锻炼5分钟 ，不仅为身体充电，而且能加倍燃烧卡路里，也不会消耗你太多的精力，却能够达到健身的效果。

10. Exercising for 5 minutes after waking up not only charges your body but also helps to burn calories twice as fast, without requiring too much of your energy, and can still achieve the effect of fitness.

11. 如此一来，肾虚就导致心肝肺都出现了问题。五脏已经伤了四脏，最后就剩一个脾了。相比其他脏腑，脾是最容易受到损伤的。当其他四个脏腑都出现问题后，脾也会跟着出现问题。那五脏都有了问题，身体健康自然会受到威胁，寿命就会缩减 ，所以说纵欲过度会导致命短。

11. In this way, kidney deficiency leads to problems with the heart, liver, and lungs. The five internal organs have already been injured in four, leaving only one, the spleen. Compared to the other organs, the spleen is the most susceptible to damage. When the other four organs encounter issues, the spleen will follow suit. With all five organs having problems, the health of the body will naturally be threatened, and longevity will be shortened. Therefore, excessive indulgence can lead to a shorter lifespan.

12. 把心修好了，万般自在，喜悦长存。

12. Cultivate your heart, and you will find all things at ease, with joy ever-present.

13. 对于身弱之人，上天给你疾病或者一个虚弱的体质，是想让你通过修行，去审视自己，改变自己，以获取更多的福报。

13. For those with weak constitutions, the heavens grant you illness or a fragile physique, hoping that through cultivation, you may examine and transform yourself, thereby gaining more blessings and good fortune.

14. 最有效的锻炼方法是 间歇性训练 ，将有氧运动——慢跑、瑜伽和无氧运动——力量训练结合起来，一周坚持3-5次，每次大概20-30分钟，肯定能大幅提升体能。

14. The most effective exercise method is interval training, which combines aerobic exercises - such as jogging, yoga, and anaerobic exercises - such as strength training. By sticking to this routine 3-5 times a week, with each session lasting approximately 20-30 minutes, you can definitely significantly improve your physical fitness.

15. 运动，让你元气充盈。

15. Exercise, filling you with vitality.

16. 需要注意的是，即使能量最丰富的食物也不足以支持4～8小时的高效表现，所以少食多餐就很必要了，通常一天保持5-6顿低热量、高营养的饮食——即在三餐之间及时补充能量，同时保持约18升水的摄入（喝水不足也会损害大脑的注意力和协调能力），就能让你保持精力十足。

16. It is important to note that even the most energy-rich foods are not enough to support high performance for 4 to 8 hours, so it is necessary to eat small and frequent meals. It is usually recommended to maintain a diet of 5 to 6 low-calorie, high-nutrition meals a day – that is, to replenish energy in between meals, while also keeping an intake of about 18 liters of water (insufficient water intake can also damage the brain's attention and coordination abilities), which will keep you energetic throughout the day.

17. 现代医学已经证明，适度锻炼可以使血液中白细胞介素增多，进而增强自然杀伤细胞的活性，消灭病毒和癌细胞，并促使身体释放使人兴奋的应力激素，从而达到提高人体免疫力的目的。

17. Modern medicine has proven that moderate exercise can increase interleukins in the blood, thereby enhancing the activity of natural killer cells, destroying viruses and cancer cells, and prompting the body to release stress hormones that excite people, ultimately achieving the goal of improving human immunity.

18. 在禅修的人看来，世上无大事，基本都是小事。做事不在意结果，因为在其眼中一切事都变成了小事。所以成与不成都不在意结果。时刻专注在当下。过去了就马上忘记。来了就马上想起。更深刻意识到，这世上没有什么“有价值的价值”，也没有什么“有意义的意义”。区别就是人以何种心态面对当下。

18. To those who practice meditation, there are no great matters in the world, mostly trivial ones. They do not care about the outcome of their actions because, in their eyes, everything becomes trivial. Therefore, they are indifferent to success or failure. They focus on the present moment at all times. If something passes, they forget it immediately. If something comes, they remember it immediately. They have a deeper realization that there is no "valuable value" or "meaningful meaning" in this world. The difference lies in the attitude with which people face the present moment.

19. 很多时候，我们花费很多时间做事，结果却不尽人意。办事效率低下，是因为精力不够导致专注力、协调力、创新力等各种能力无法调用所致，而体能则是精力燃料的基本来源。

19. Many times, we spend a lot of time on things but the results are not satisfactory. The low efficiency in handling affairs is due to insufficient energy, which leads to the inability to mobilize various abilities such as focus, coordination, and creativity. Physical fitness is the basic source of fuel for energy.

20. 人欲，被佛教成为“三毒”。如果不能及时清除不健康的欲望，势必会将身体的能量消耗殆尽，百病缠身，悔之不及。

20. Human desires, known in Buddhism as the "three poisons." If unhealthy desires are not cleared in time, it is inevitable that one's physical energy will be exhausted, leading to various illnesses and a sense of regret that cannot be undone.

21. 戒欲，让你阳气不散。

21. Abstain from desires to prevent the dispersal of your yang energy.

22. 禅修，让你心若菩提。

22. Meditation allows your heart to be as pure as a lotus bud.

23. 很多专注力的课程也有通过呼吸的训练，让自己能够习惯专注在一件事上。这里面的核心就是通过腹式呼吸法，延长呼气、吸气的时间，让自己慢慢放松，提升对身体的觉察力和耐心。

23. Many concentration courses also involve training through breathing exercises, helping individuals to get accustomed to focusing on one thing. The core of this practice is to extend the duration of exhalation and inhalation through diaphragmatic breathing, gradually relaxing oneself, enhancing body awareness, and cultivating patience.

24. 有兴趣的朋友可以自行搜索冥想、静坐来进行练习，这里不赘述。

24. Friends who are interested can search for meditation and sitting practices on their own to practice, and there is no need to elaborate on this here.

25. 这个生理周期的规律带给我们最大的启发是，每当你集中精力工作或学习时，每隔90-120分钟，你需要停下你手上的事情，转换自己的状态，出去走一走或者吃点东西、喝点水，让自己休息调整一下。而不是打着哈欠，硬抗着继续工作，让身体里的压力持续升高，长此以往，一直死扛，这不仅会让你容易胡思乱想、容易犯错，还会让你身体里的毒素积累，对身体产生不可逆的伤害。

25. The regularity of this physiological cycle brings us the greatest enlightenment: whenever you focus on work or study, every 90-120 minutes, you need to take a break from what you are doing, change your state, go for a walk, have something to eat or drink, and give yourself a moment to rest and adjust. Instead of just yawning and forcing yourself to continue working, allowing the pressure in your body to keep rising, doing so consistently over time will not only make you prone to daydreaming and making mistakes but also cause toxins to accumulate in your body, leading to irreversible harm.

26. 《黄帝内经》说：百病生于气。国学大师曾仕强教授认为，一切疾病从根本上来说都是因为心灵紧张。

26. The Yellow Emperor's Inner Canon states: "All diseases originate from Qi." Professor Zeng Shizhong, a master of Chinese studies, believes that fundamentally, all diseases are due to mental tension.

27. 具体来说，秋冬是阖，春夏是开，白天是开，夜晚是阖。到了该阖的时候，身体会在这个时间段休养生息、调整五脏内附的运作，为下一次的开，积蓄阳气。如果你在该阖的时候不阖，比如晚上熬夜很晚，不睡觉，短期看也许没事（或者身体已经受到影响，只是你没注意），但长期下来就会渐渐耗光身体能量的源泉，导致各种慢性病，甚至急性病的发生。

27. Specifically, autumn and winter are times of closure, while spring and summer are times of opening. Daytime is for opening, and nighttime is for closure. When it is time to close, the body will rest and rejuvenate during this period, adjusting the functioning of the five internal organs, and accumulating Yang Qi for the next opening. If you do not close during the time when you should, for example, staying up late at night and not sleeping, in the short term, there may be no problem (or your body may have been affected, but you haven't noticed it). However, over the long term, it will gradually deplete the source of the body's energy, leading to various chronic diseases, and even acute illnesses.

28. 睡眠时间不一定要很长，但必须睡得深沉，即使睡少一些也能保证精力充足。6-10小时的睡眠时长都是合理的。每天的睡眠可如此安排：

28. The length of sleep doesn't have to be very long, but it must be deep and restful, so even if you sleep less, you can still ensure that you have plenty of energy. Six to ten hours of sleep per night is reasonable. The daily sleep schedule can be arranged as follows:

29. 养成午睡好习惯。最好在午饭后30分钟，时间宜在半小时左右。

29. Develop the good habit of taking a nap. It is best to do so 30 minutes after lunch, with the duration being around half an hour.

30. 禅的最佳生命状态是明悟、时刻都能把意识拉回当下，能活在当下。不论遇到什么问题，心都是宁静的，喜悦的。事情可以是乱的，但心是不乱的。

30. The best life state of Zen is enlightenment, being able to pull one's consciousness back to the present moment at all times, and living in the present. No matter what problems arise, the mind remains peaceful and joyful. The matters can be chaotic, but the mind stays unconfused.

31. 当蛋白的浓度上升之后，你就不会感觉这么饿了，你也就变得更有精神了。但你要知道，如果你想保持精力到午饭时间，你必须早饭吃一些可以缓慢平稳的增加胰岛素分泌的食物，而不是让胰岛素快速的增加的食物。你可以选择吃一碗速溶麦片加一杯脱脂牛奶。塔夫特大学的研究人员最近发现，每天早晨冲一包速溶麦片加半杯脱脂牛奶，可以使身体得到稳定的葡萄糖补充，让人整个早晨精力充沛，并且改善他们处 理信息的能力。

31. After the protein concentration increases, you won't feel as hungry, and you will also feel more energetic. However, you should know that if you want to maintain your energy until lunchtime, you must eat some foods for breakfast that can slowly and steadily increase insulin secretion, rather than foods that cause insulin to increase rapidly. You can choose to have a bowl of instant oatmeal with a glass of skim milk. Researchers at Tufts University recently found that having a packet of instant oatmeal with half a glass of skim milk every morning can provide a stable supply of glucose to the body, keeping you energetic throughout the morning and improving your ability to process information.

32. 戒，这里指严格节制的意思。

32. Abstinence, here referring to the meaning of strict moderation.

33. 《精力管理》中讲到，从生理学的角度看，精力来源于氧气和血糖的化学反应。从实际生活来看，精力储备取决于我们的生理周期、白天间歇恢复的程度、呼吸模式、进食的内容和时间以及身体心理的健康程度的方面，下面我将详细讲述这几个方面的内容。

33. As discussed in "Energy Management," from a physiological perspective, energy originates from the chemical reactions involving oxygen and blood glucose. In terms of practical life, the energy reserve depends on various factors such as our physiological cycles, the extent of daytime intermittent recovery, breathing patterns, the content and timing of meals, as well as the physical and mental health status. I will elaborate on these aspects in detail below.

34. 生活不是跑马拉松，我们要学习短跑运动员，把生活拆分成一系列可以掌控的阶段，既满足生理需求，又符合自然规律，提升人生效率。

34. Life is not a marathon; we should learn from sprinters, dividing life into a series of manageable stages that not only satisfy physiological needs but also align with natural laws, thereby enhancing the efficiency of life.