12 SIMPLE KEYS TO MASTER YOUR “DIET”

adamrosante

Following ADAM ROSANTE, and it’s a short, really short synopsis of rules and shopping lists in three colors.

#1   FOOD AS CLOSE TO ITS NATURAL STATE AS POSSIBLE

PLUS A LIST OF DIRTY DOZEN FRUITS AND VEGGIES (buy organic)

Apples

Bell peppers

Berries

Celery

Cherries

Grapes

Lettuce

Nectarines

Peaches

Pears

Potatoes

Spinach 

PLUS A LIST OF THE CLEAN FIFTEEN (not so important to get organic)

Asparagus

Avocado

Cabbage

Cantaloupe

Corn

Eggplant

Grapefruit

Kiwi

Mango

Mushrooms

Onions

Pineapple

Sweet peas

Sweet potatoes?Yams

Watermelon

#2   EAT A LITTLE LESS

Stop eating when you feel about 80 percent full.

• Take smaller portions.

• Drink a full glass of water before your meal.

• Drink a full glass of water after your meal.

• Use a smaller plate.

• Don’t help yourself to seconds.

• Wait 15 minutes before considering another helping.

• Don’t finish your entire meal.

#3   EAT 5 TIMES PER DAY

Think breakfast, snack, lunch, snack, and dinner.

Say it with me: “Skipping meals is a fast track to fat.”

Eating five times a day isn’t hard.

You’re going to start with breakfast and then eat just about every two and a half hours.

#4   PILE ON THE PROTEIN

Green Light—These are your best choices, so eat these the most.

• Eggs (whole or whites)

• Fish (wild, not farmed)

• Lean poultry (baked, grilled, roasted, steamed)

• High-protein grains (amaranth, bulgur, quinoa, etc.)

• Legumes (peas, beans, lentils)

• Nut butters (Read the label and find an option that has one ingredient: nuts. Crazy, but a lot of nut butters add sugar and salt. Totally unnecessary.)

• Raw nuts

• Pea, hemp, or whey protein (find one that’s free of any artificial flavors or sweeteners, preservatives, or sugars. Go organic if possible.

Yellow Light—enjoy occasionally. Once a day is okay, but not with every meal.

• Cheese

• Fatty meats (Beef, pork, lamb. Go for lean cuts of grass-fed organic.

• Poultry skin

Red Light—avoid entirely, or at least eat as little as possible.

• Fast food (drive-thru burgers, Philly cheesesteaks, etc.)

• Fried fish and/or meats

• Processed meats (packaged bacon, deli meats, hot dogs, mass-produced sausage)

Now you know the good protein from the bad. But just how much is enough? This is really easy to calculate. Hold up your hands and take a good look. These are the only measuring tools you’ll need to control your calories and gauge proper portion sizes for your body.

Men: Eat 2 palm-sized portions of lean protein with breakfast, lunch, and dinner.

Women: Eat 1 palm-sized portion of lean protein with breakfast, lunch, and dinner.

#5   EAT CARBS WITH CONFIDENCE

Green Light (go ahead and eat):

• Fruits

• Legumes

• Vegetables

• Whole grains (amaranth, barley, buckwheat, bulgur, faro, quinoa, oatmeal, whole grain wheat flour, sprouted whole wheat)

Yellow Light (eat in limited amounts):

• Refined grains (processed cereals, white flour, white rice, pastas, any bread)

Red Light (seriously limit or, ideally, cut out altogether):

• Commercially mass-prepared baked goods (cakes, chips, cookies, crackers, doughnuts)

• Fried fast foods (french fries, onion rings, etc., from quick-service restaurants)

• Soda

• Processed sugar products (more on this later)

#6   EAT MORE VEGETABLES

#7   FEAST ON FATS

#8   DRINK MORE WATER DRINK FEWER CALORIES

Your interest here is in losing weight. And for that reason alone, you should start drinking more water. Half your body weight in ounces to be precise. So, if you weigh 160 pounds, you should be drinking 80 ounces of water each day.

How to Drink Enough Water

• Buy a nice-looking bottle and carry it around with you. Pick something that’s BPA-free. I reuse a glass water bottle. Easy peasy!

• Set a glass of water on your nightstand or next to your bed and drink it when you first wake up.

• Drink a glass before every meal.

• Drink a glass after every meal.

• Add fresh fruit. Lemons, limes, kiwis, cherries, etc. Slice up whatever fruit you like and toss it in. It’ll flavor your water without weighing you down.

How can you tell if you’re drinking enough when you don’t have a measuring cup at the office? Simple! At home, measure out how many ounces it takes to fill your water bottle (if it doesn’t already tell you on the side). Let’s say it takes 20 ounces to fill your bottle and you need to drink 80 ounces per day. You now know that you should drink about four of those bottles before you hit the sack.

Another quick tip if you forget your bottle. At home, measure out 10 ounces of water and count how many normal swallows it takes you to finish. Jot that number down so you’ll remember it. Measure at home; drink anywhere!

#9   PUMP THE BREAKS ON SUGAR

#10   TREAT DON’T CHEAT

The 80/20 Rule.   It’s a simple philosophy: 80 percent of your food choices are healthy and 20 percent are indulgences. The 80/20 rule allows you to treat yourself to the things you love every day, be it chocolate, ice cream, wine, beer, booze, or whatever else you fancy. That’s right. Every. Day.

#11   RAISE A GLASS?

Oh the dreaded A-word. You want to know if you can still indulge in alcohol, right? Here’s the potentially painful answer: yes, but only so much as your 80/20 (treat don’t cheat) rule allows.

Tips for staying in control around alcohol:

• Order water or seltzer in a rocks glass with a twist of lime and toss in a red straw. It looks enough like a cocktail for you not to seem like a buzzkill.

• Drink sllllowwwly.

• Have a glass of water after every drink. And drink that glass of water sllllowwwly.

• Order clear spirits with no mixers. Tequila neat or on the rocks with a twist of lime is seriously low-cal and packs a powerful punch.

#12   CLEANSES AND JUICES AND FASTS. OH MY!

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Nine Kinds of People Who Will Celebrate Merry Christmas and Happy New Year 2016 Soon!

mchnyreallyblack

Sūn Sīmiăo 孫思邈 (c.581-682) from his book Fúshòu lùn 福壽論 about nine different kinds of people (citation from Livia Kohn’s Chinese Healing Exercises: The Tradition of Daoyin):

  • sages who embody the Dao in non-action
  • worthies who know misfortunes but do not cheat to avoid them
  • accomplished ones who obey destiny and do not pursue anything beyond their level
  • faithful people who guard their faith and rest in calm tranquility no matter what happens
  • benevolent folks who are modest and diligent, caring and circumspect in their relations with others
  • knights who are dedicated in service and maintain respect at all times
  • ordinary people who observe the principles but are careless about their implementation
  • ignorant ones who are obstinate in their egotism and cannot be convinced to pay attention to the greatest flux
  • and, finally, small men who actively go agains the Dao, keeping themselves busy without even thinking about the greater picture.

Nèiyè 內業 Inner Cultivation: part 9 of 26

Nèiyè 內業 Inner Cultivation: part 9 of 26

101   01   一物能化謂之神               yī wù néng huà wèi zhī shén

102   02   一事能變謂之智               yī shì néng biàn wèi zhī zhì

103   03   化不易氣變不易智           huà bù yì qì biàn bù yì zhì

104   04   惟執一之君子能為此乎   wéi zhí yī zhī jūn zĭ néng wéi cĭ hū

105   05   執一不失                           zhí yī bù shī

106   06   能君萬物                           néng jūn wàn wù

107   07   君子使物                           jūn zĭ shĭ wù

108   08   不為物使                           bù wéi wù shĭ

109   09   得一之理                           de yī zhī lĭ

TRANSLATIONS

Nine

Those who can transform even a single thing, call them “numinous”;

Those who can alter even a single situation, call them “wise.”

But to transform without expending vital energy; to alter without expending wisdom:

Only exemplary persons who hold fast to the One are able to do this.

Hold fast to the One; do not loose it,

And you will be able to master the myriad things.

Exemplary persons act upon things,

And are not acted upon by them,

Because they grasp the guiding principle of the One.

(Translated by Harold D. Roth, 1999)

Unifying with things and able to transform them–this is called spirit-like.

Unifying with affairs and able to adapt–this is called wisdom.

To transform without altering one’s qi,
and adapt without altering one’s wisdom–

only a junzi who grips the One can do this. Gripping the One without fail,

he is able to be ruler to the world of things.

The junzi manipulates things; he is not manipulated by things.

He grasps the principle of the One.

(Translated by Robert Eno, 2005)Knowing the Oneness with creatures can transform them,

We call this being spirit-like.
Knowing the Oneness with your duties can change them,

We call this being wise.

To transform creatures, without altering your Qi;

To change duties, without altering your wisdom;

Only a noble man who maintains Oneness
Can do this!

When he maintains Oneness and does not lose it,

He can rule the ten thousand creatures.
A noble man uses creatures,
He does not allow creatures to use him.

When he attains the regulation of Oneness.

(Translated by Bruce R. Linnell, 2011)

Nèiyè 內業 Inner Cultivation: part 5 of 26

Nèiyè 內業 Inner Cultivation: part 5 of 26

051   01   凡道無所                       fán dào wú suŏ

052   02   善心安愛                       shàn xīn ān ài

053   03   心靜氣理                       xīn jìng qì lĭ

054   04   道乃可止                       dào năi kĕ zhĭ

055   05   彼道不遠                       bĭ dào bù yuăn

056   06   民得以產                       mín de yĭ chăn

057   07   彼道不離                       bĭ dào bù lí

058   08   民因以知                       mín yīn yĭ zhī

059   09   是故卒乎其如可與索   shì gù cù hū qí rú kĕ yú suŏ

060   10   眇眇乎其如窮無所       miăo miăo hū qí rú qióng wú suŏ

061   11   彼道之情                       bĭ dào zhī qíng

062   12   惡音與聲                       è yīn yú shēng

063   13   修心靜音                       xiū xīn jìng yīn

064   14   道乃可得                       dào năi kĕ de

V

051   01   凡道無所   fán dào wú suŏ

0248     fán   all, any, every, ordinary, common, of the material world

0249   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0250   無   wú  no, not, have no, negative, lack

0251   所   suŏ   place, location, actually, that which, classifier for houses, small buildings, institutions etc, particle introducing a relative clause or passive

052   02   善心安愛   shàn xīn ān ài

0252   善   shàn   good, virtuous, charitable, kind, benevolent

0253   心   xīn   heart, mind, intelligence, intention, center, core, soul

0254   安   ān   peace, peaceful, tranquil, quiet, calm, still, safe, secure, security, safety

0255   愛   ài   love, to love, to like, be fond of, affection

053   03   心靜氣理   xīn jìng qì lĭ

0256   心   xīn   heart, mind, intelligence, intention, center, core, soul

0257   靜   jìng   quiet, calm, motionless, not moving, gentle

0258   氣   qì   vital breath, vapor, steam, gas, air, spirit, smell, weather, to anger, to get angry

0259   理   lĭ   reason, logic, truth, science, to manage, to run (affairs), to handle, to put in order

054   04   道乃可止 dào năi kĕ zhĭ

0300   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0301   乃   năi   then, thus, so, therefore, thereupon, after all, as it turned out, really, indeed, namely, only

能   néng   can, to be able to, permitted to, ability, capability

0302   可   kĕ   may, can, -able, possibly

0303   止   zhĭ   stop, halt, detain, desist, prohibit, until, only

055   05   彼道不遠   bĭ dào bù yuăn

0304   彼   bĭ   that, those, there, (one) another

0305   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0306   不   bù  no, not, un-, negative prefix

0307   遠   yuăn   distant, far, remote, profound

056   06   民得以產   mín de yĭ chăn

0308   民   mín   people, subjects, citizens, nationality

0309   得   de   to obtain, to get, to gain, to acquire, structural particle: used after a verb (or adjective as main verb), linking it ot following phrase indicating effect, degree, possibility etc

0310   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0311    產   chăn   to give birth, to reproduce, to produce, product, resource, estate, property

057   07   彼道不離   bĭ dào bù lí

0312   彼   bĭ   that, those, there, (one) another

0313   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0314   不   bù  no, not, un-, negative prefix

0315   離   lí   to leave, to part from, to be away from, go away, without (something), independent of, separate

058   08   民因以知   mín yīn yĭ zhī

0316   民   mín   people, subjects, citizens, nationality

0317   因   yīn   cause, reason, because (of), by

0318   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0319   知   zhī   to know, to be aware, to perceive, to comprehend

059   09   是故卒乎其如可與索   shì gù cù hū qí rú kĕ yú suŏ

0320   是   shì   indeed, yes, right, to be, this, that (demonstrative pronoun)

0321   故   gù   reason, because, ancient, old

0322   卒   cù   at last, finally, sudden, unexpected

0323   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0324   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0325   如   rú   as, as if, such as, if, supposing, like

0326   可   kĕ   may, can, -able, possibly

0327   與   yú   and, with, to, for, give, grant, (final particle expressing doubt or surprise)

0328   索   suŏ   to search. to demand, to ask, to exact, large rope, isolated

060   10   眇眇乎其如窮無所   miăo miăo hū qí rú qióng wú suŏ

0329   眇   miăo   tiny, humble, blind, blind in one eye

0330   眇   miăo   tiny, humble, blind, blind in one eye

0331   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0332   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0333   如   rú   as, as if, such as, if, supposing, like

0334   窮   qióng   poor, impoverished, exhausted, destitute

0335   無   wú  no, not, have no, negative, lack

0336   所   suŏ   place, location, actually, that which, classifier for houses, small buildings, institutions etc, particle introducing a relative clause or passive

061   11   彼道之情   bĭ dào zhī qíng

0337   彼   bĭ   that, those, there, (one) another

0338   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0339     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0340   情   qíng   feeling, emotion, passion, sentiment, situation

062   12   惡音與聲   è yīn yú shēng

0341   惡   è   evil, bad, wicked, foul, fierce, vicious, ugly, coarse, to harm

0342   音   yīn   sound, tone, pitch, pronunciation, noise, syllable, note (of musical scale), reading (phonetic)

0343   與   yú   and, with, to, for, give, grant, (final particle expressing doubt or surprise)

0344   聲   shēng   sound, voice, tone, noise, music, classifier for sounds

063   13   修心靜音   xiū xīn jìng yīn

0345   修   xiū   to study, to repair, to cultivate, to decorate, to write, to embellish, to build

0346   心   xīn   heart, mind, intelligence, intention, center, core, soul

0347   靜   jìng   quiet, calm, motionless, not moving, gentle

0348   音   yīn   sound, tone, pitch, pronunciation, noise, syllable, note (of musical scale), reading (phonetic)

064   14   道乃可得   dào năi kĕ de

0349   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0350   乃   năi   then, thus, so, therefore, thereupon, after all, as it turned out, really, indeed, namely, onl

0351   可   kĕ   may, can, -able, possibly

0352   得   de   to obtain, to get, to gain, to acquire, structural particle: used after a verb (or adjective as main verb), linking it ot following phrase indicating effect, degree, possibility etc

TRANSLATION

FIVE

The Way has no fixed position;

It abides within the excellent mind.

When the mind is tranquil and the vital breath is regular,

The Way can thereby be halted.

That Way is not distant from us;

When people attain it they are sustained

That Way is not separated from us;

When people accord with it they are harmonious.

Therefore: Concentrated! — as though you could be roped together with it.

Indiscernible! — as though beyond all locations.

The true state of that Way:

How could it be conceived of and pronounced upon?

Cultivate your mind, make your thoughts tranquil,

And the Way can thereby be attained.

(Translated by Harold D. Roth, 1999)

The Dao has no fixed place;
it dwells at peace in a good heart.

When the heart is tranquil and the qi aligned,

the Dao may be made to stay.

The Dao is not distant,
people gain it in being born.

The Dao never departs,
people rely on it for awareness.

How compact! As though it could be bound up.

How remote! As though exhausting all nothingness.

The natural being of the Dao abhors thought and voice.

Refine the heart and calm thoughts,

and the Dao may be grasped.

(Translated by Robert Eno, 2005)

Always: Dao is nowhere to be found,
But in a virtuous heart/mind it can calmly dwell.

When the heart/mind is still and Qi is regulated,

Dao can then stay there.

That Dao is not remote :
Citizens attain it by being born.
That Dao does not depart :
Citizens rely on it for understanding.

Thus : is it close?
As though it could be tied together with you.

Is it very minute and subtle?
As though it is utterly nowhere to be found.

The nature of that Dao
Detests thoughts and words about it.
But when you cultivate your heart/mind and still your thoughts,

Dao can then be attained.

(Translated by Bruce R. Linnell, 2011)

Nèiyè 內業 Inner Cultivation: part 4 of 26

034   01   折折乎如在於側       zhé zhé hū rú zài yú cè

035   02   忽忽乎如將不得       hū hū hū rú jiàng bù dé

036   03   渺渺乎如窮無極       miăo miăo hū rú qióng wú jí

037   04   此稽不遠                   cĭ jī bù yuăn

038   05   日用其德                   rì yòng qí dé

039   06   夫道者所以充形也   fú dào zhĕ suŏ yĭ chōng xíng yĕ

040   07   而人不能固               ér rén bù néng gù

041   08   其往不復                   qí wăng bù fù

042   09   其來不舍                   qí lái bù shĕ

043   10   謀乎莫聞其音           móu hù mò wén qí yīn

044   11   卒乎乃在於心           cù hū năi zài yú xīn

045   12   冥冥乎不見其形       míng míng hū bù jiàn qí xíng

046   13   淫淫乎與我俱生       yín yín hū yú wŏ jù shēng

047   14   不見其形                   bù jiàn qí xíng

048   15   不聞其聲                   bù wén qí shēng

049   16   而序其成                   ér xù qí chéng

050   17   謂之道                       wèi zhī dào

IV

034   01   折折乎如在於側   zhé zhé hū rú zài yú cè

0157   折   zhé, shé   snap, bend, break off, to suffer loss

0158   折   zhé, shé   snap, bend, break off, to suffer loss

0159   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0160   如   rú   as, as if, such as, if, supposing, like

0161   在   zài   to be at, in, on, to exist, consist in, rest, (located) at, in the middle of doing something, (indicating an action in progress)

0162   於   yú   in, at, on, to, from, by, out of, than

0163   側   cè   side, slant, to incline towards, inclined, lean, lateral

035   02   忽忽乎如將不得   hū hū hū rú jiàng bù dé

0164   忽    hū   suddenly, abruptly, overlook, neglect

0165   忽    hū   suddenly, abruptly, overlook, neglect

0166   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0167   如   rú   as, as if, such as, if, supposing, like

0168   將   jiàng   will, going to, future, general, to command, to lead, king (chess piece)

0169   不   bù  no, not, un-, negative prefix; 不得  bù dé   must not, may not, cannot, not to be allowed

0170   得   de   to obtain, to get, to gain, to acquire, structural particle: used after a verb (or adjective as main verb), linking it ot following phrase indicating effect, degree, possibility etc

036   03   渺渺乎如窮無極   miăo miăo hū rú qióng wú jí

0171   渺   miăo   vast, boundless, endlessly long, distant and indistinct, tiny or insignificant

0172   渺   miăo   vast, boundless, endlessly long, distant and indistinct, tiny or insignificant

0173   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0174   如   rú   as, as if, such as, if, supposing, like

0175   窮   qióng   poor, impoverished, exhausted, destitute

0176   無   wú  no, not, have no, negative, lack:    無極   wú jí   everlasting, unbounded

0177   極    jí   extreme, final, utmost, furthest

037   04   此稽不遠   cĭ jī bù yuăn

0178   此   cĭ   this, these, in this case, then

0179   稽   jī   to examine, to investigate, to inspect, to check

0180   不   bù  no, not, un-, negative prefix

0181   遠   yuăn   distant, far, remote, profound

038   05   日用其德   rì yòng qí dé

0182   日  rì   sun, day, daytime;  日用   rì yòng   of everyday use, daily expenses

0183   用   yòng   use, employ, apply, operate

0184   其  qí   his, her, its, their, that, such, it (refers to something preceding it)

0185   德   dé   virtue, morality, ethics, goodness, kind, kindness, favor, character

039   06   夫道者所以充形也   fú dào zhĕ suŏ yĭ chōng xíng yĕ

0186   夫   fú   grammar particle or demonstrative pronoun (classical Chinese), man, male, adult, husband

0187   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

0188   者   zhĕ   that which, he who, those who, (used after a term, to mark a pause before defining the term), (old) (used at the the end of command), (old) this

0189   所   suŏ   place, location, actually, that which, classifier for houses, small buildings, institutions etc, particle introducing a relative clause or passive

0190   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0191   充   chōng   fill, be full, fulfill, supply, satisfy, substitute, sufficient, to act in place of

0192   形   xíng   form, shape, appearance, to look, to appear

0193   也   yĕ   also, too, classical final particle of strong affirmation or identity

040   07   而人不能固   ér rén bù néng gù

0194   而   ér   and, and then, and yet, yet (not), but, but (not), as well as, (indicates causal relation), (indicates change of state), (indicates contrast)

0195   人   rén   man, people, mankind, someone else

0196   不   bù  no, not, un-, negative prefix

0197   能   néng   can, to be able to, permitted to, ability, capability

0198   固   gù   to become solid, solidify, strength, hard, sure, indeed, of course

041   08   其往不復   qí wăng bù fù

0199   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0200   往   wăng   to go, to depart, to, towards, past, previous, formerly

0201   不   bù  no, not, un-, negative prefix

0202   復   fù   to go and return, return, resume, repeat, recover, restore, again, repeatedly

042   09   其來不舍   qí lái bù shĕ

0203   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0204   來   lái   come, coming, return, returning, arrive, to come round, ever since, next

0205   不   bù  no, not, un-, negative prefix

0206   舍   shĕ   to give up, to abandon, discard, give up willingly, give alms

043   10   謀乎莫聞其音  móu hù mò wén qí yīn

0207   謀   móu   plan, scheme, stratagem, to plan, to seek

0208   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0209   莫   mò   do not, is not, cannot, negative, there is none who

0210   聞    wén   hear, smell, make known, news, fame, famous, reputation, well-known

0211   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0212   音   yīn   sound, tone, pitch, pronunciation, noise, syllable, note (of musical scale), reading (phonetic)

044   11   卒乎乃在於心   cù hū năi zài yú xīn

0213   卒   cù   at last, finally, sudden, unexpected

0214   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0215   乃   năi   then, thus, so, therefore, thereupon, after all, as it turned out, really, indeed, namely, only

0216   在   zài   to be at, in, on, to exist, consist in, rest, (located) at, in the middle of doing something, (indicating an action in progress)

0217   於   yú   in, at, on, to, from, by, out of, than

0218   心   xīn   heart, mind, intelligence, intention, center, core, soul

045   12   冥冥乎不見其形   míng míng hū bù jiàn qí xíng

0219   冥   míng   dark, gloomy, deep, night, stupid, the underworld

0220   冥   míng   dark, gloomy, deep, night, stupid, the underworld

0221   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0222   不   bù  no, not, un-, negative prefix

0223   見   jiàn   to see, to meet, to appear, to interview, observe, behold, perceive

0224   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0225   形   xíng   form, shape, appearance, to look, to appear

046   13   淫淫乎與我俱生   yín yín hū yú wŏ jù shēng

0226   淫   yín   excess, excessive, obscene, licentious, lewd, wanton, depraved

0227   淫   yín   excess, excessive, obscene, licentious, lewd, wanton, depraved

0228   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0229   與   yú   and, with, to, for, give, grant, (final particle expressing doubt or surprise)

0230   我   wŏ   I, me, my, our, us, we

0231   俱   jù   all, together, accompany, entirely, without exception

0232     shēng   life, living, lifetime, birth, to be born, to grow, raw, uncooked

047   14   不見其形   bù jiàn qí xíng

0233   不   bù  no, not, un-, negative prefix

0234   見   jiàn   to see, to meet, to appear, to interview, observe, behold, perceive

0235   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0236   形   xíng   form, shape, appearance, to look, to appear

048   15   不聞其聲   bù wén qí shēng

0237   不   bù  no, not, un-, negative prefix

0238   聞    wén   hear, smell, make known, news, fame, famous, reputation, well-known

0239   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0240   聲    shēng   sound, voice, tone, noise, music, classifier for sounds

049   16   而序其成   ér xù qí chéng

0241   而   ér   and, and then, and yet, yet (not), but, but (not), as well as, (indicates causal relation), (indicates change of state), (indicates contrast)

0242   序   xù   series, serial, order, sequence, preface

0243   其   qí   his, her, its, their, that, such, it (refers to something preceding it)

0244   成   chéng   completed, finished, fixed, to succeed, to accomplish, to become, to turn into, OK!

050   17   謂之道  wèi zhī dào

0245   謂   wèi   to speak, to say, to name, to designate, to tell, to call, be called, meaning, sense

0246     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0247   道   dào   path, road, street, method, way, direction, principle, truth, reason, skill, morality

TRANSLATIONS

Four

Clear! — as though right by your side.

Vague! — as though it will not be attained.

Indescribable! — as though beyond the limitless.

The test of this is not far off:

Daily we make use of its inner power.

The Way is what infuses the body,

Yet people are unable to fix it in place.

It goes forth but does not return,

It comes back but does not stay.

Silent! — none can hear its sound.

Suddenly stopping! — it abides within the mind.

Obscure! —  we do not see its form.

Surging forth! — it arises with us.

We do not see its form,

We do not hear its sound,

Yet we can perceive an order to its accomplishments.

We call it “the Way.”

(Translated by Harold D. Roth, 1999)

Four

So gleaming! As though just beside.
So dim! As though ungraspable.
So remote! As though exhausting the far limit.

Its basis is near at hand; daily we draw its force of virtue.
By means of the Dao forms are made full,

yet men are not able to cleave firmly to it.

Once gone it may not return,

Once come it may not remain.
So silent! None hears its sound.

So compact! It resides in the heart.

So dark! Invisible of form.

So overflowing! It is born along with me.

Its form unseen,

Its sound unheard,

Yet its doings perfectly ordered.

Such we call: the Dao.

(Translated by Robert Eno, 2005)

Four

Is it very bright? As though located right by your side.

Is it very easy to overlook? As though it will never be attained.
Is it very remote and indistinct? As though utterly without boundaries.

To examine this, you need not go far:

You use De daily.

Now: Dao is the reason that the form [of the heart/mind] is full!

But people cannot be strong enough to keep it –
It goes and does not return,
It arrives but does not dwell.

Is it silent? There is no one who can hear its sound.

Is it close? It is residing in the heart/mind.
Is it very dim and obscure? You cannot see its form.
Is it very prolific? It gives us all life.

You cannot see its form,
You cannot hear its voice,
Yet there is an order to its accomplishments.

We call it Dao.

(Translated by Bruce R. Linnell, 2011)

Nèiyè 內業 Inner Cultivation: part 2 of 26

II

009   01   是故此氣           shì gù cĭ qì

010   02   杲乎如登於天   găo hū rú dēng yú tiān

011   03   杳乎如入於淵   yăo hū rú rù yú yuān

012   04   淖乎如在於海   nào hū rú zài yú hăi

013   05   卒乎如在於己   cù hū rú zài yú jĭ

014   06   是故此氣也       shì gù cĭ qì yĕ

016   08   而可安以德       ér kĕ ān yĭ dé

017   09   不可呼以聲       bù kĕ hū yĭ shēng

018   10   而可迎以音       ér kĕ yíng yĭ yīn

019   11   敬守勿失           jìng shŏu wù shī

020   12   是謂成德           shì wèi chéng dé

021   13   德成而智出       dé chéng ér zhì chū

022   14   萬物畢得           wàn wù bì de

II

009   01   是故此氣   shì gù cĭ qì

0035   是  shì   indeed, yes, right, to be, this, that (demonstrative pronoun);  是故   shì gù   therefore, so, consequently

0036   故   gù   reason, because, ancient, old

0037   此   cĭ   this, these, in this case, then

0038   氣   qì   vital breath, vapor, steam, gas, air, spirit, smell, weather, to anger, to get angry

010   02   杲乎如登於天   găo hū rú dēng yú tiān

0039   杲   găo   bright sun, brilliant, high, to shine, sun shines brightly

0040   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0041   如   rú   as, as if, such as, if, supposing, like

0042   登   dēng   rise, mount, board, climb, ascend

0043   於   yú   in, at, on, to, from, by, out of, than

0044   天   tiān   sky, heaven, god, celestial

011   03   杳乎如入於淵   yăo hū rú rù yú yuān

0045   杳   yăo   obscure, dark, mysterious, deep, dark and quiet, disappear

0046   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0047   如   rú   as, as if, such as, if, supposing, like

0048   入   rù   enter, come in(to), join, to go into

0049   於   yú   in, at, on, to, from, by, out of, than

0050   淵   yuān   abyss, gulf, deep

012   04   淖乎如在於海   nào hū rú zài yú hăi

0051   淖   nào   mud, slush

0052   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0053   如   rú   as, as if, such as, if, supposing, like

0054   在   zài   to be at, in, on, to exist, consist in, rest, (located) at, in the middle of doing something, (indicating an action in progress)

0055   於   yú   in, at, on, to, from, by, out of, than

0056   海   hăi   sea, ocean, maritime

013   05   卒乎如在於己   cù hū rú zài yú jĭ

0057   卒   cù   at last, finally, sudden, unexpected

0058   乎   hū   interrogative or exclamatory final particle, at, from, because, than

0059   如   rú   as, as if, such as, if, supposing, like

0060   在   zài   to be at, in, on, to exist, consist in, rest, (located) at, in the middle of doing something, (indicating an action in progress)

0061   於   yú   in, at, on, to, from, by, out of, than

0062   己   jĭ   self, oneself, personal, private, the 6th heavenly stem

014   06   是故此氣也   shì gù cĭ qì yĕ

0063   是  shì   indeed, yes, right, to be, this, that (demonstrative pronoun);  是故   shì gù   therefore, so, consequently

0064   故   gù   reason, because, ancient, old

0065   此   cĭ   this, these, in this case, then

0066   氣   qì   vital breath, vapor, steam, gas, air, spirit, smell, weather, to anger, to get angry

0067   也   yĕ   also, too, classical final particle of strong affirmation or identity

015   07   不可止以力   bù kĕ zhĭ yĭ lì

0068   不   bù  no, not, un-, negative prefix;   不可   bù kĕ   cannot, should not, must not

0069   可   kĕ   may, can, -able, possibly

0070   止   zhĭ   stop, halt, detain, desist, prohibit, until, only

0071   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0072   力   lì   power, force, strength, ability, capability, influence, strenuously

016   08   而可安以德   ér kĕ ān yĭ dé

0073   而   ér   and, and then, and yet, yet (not), but, but (not), as well as, (indicates causal relation), (indicates change of state), (indicates contrast)

0074   可   kĕ   may, can, -able, possibly

0075   安   ān   peace, peaceful, tranquil, quiet, calm, still, safe, secure, security, safety

0076   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0077   德   dé   virtue, morality, ethics, goodness, kind, kindness, favor, character, (inner power)

017   09   不可呼以聲   bù kĕ hū yĭ shēng

0078   不   bù  no, not, un-, negative prefix;   不可   bù kĕ   cannot, should not, must not

0079   可   kĕ   may, can, -able, possibly

0080   呼   hū   to call, to cry, to shout, to breath out, to exhale, breath sigh

0081   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0082   聲   shēng   sound, voice, tone, noise, music, classifier for sounds

018   10   而可迎以音   ér kĕ yíng yĭ yīn

0083   而   ér   and, and then, and yet, yet (not), but, but (not), as well as, (indicates causal relation), (indicates change of state), (indicates contrast)

0084   可   kĕ   may, can, -able, possibly

0085   迎   yíng   to welcome, to meet, to greet, to receive, to face, to forge ahead (esp. in the face of difficulties)

0086   以   yĭ   therefore, thereby, by means of, consider as, in order to, to use, according to, so as to, by, with, because

0087   音   yīn   sound, tone, pitch, pronunciation, noise, syllable, note (of musical scale), reading (phonetic)

019   11   敬守勿失   jìng shŏu wù shī

0088   敬   jìng   respect, respectfully, honor, to respect, to salute, to offer, to venerate

0089   守   shŏu   to defend, to guard, to protect, to conserve, to keep watch, to abide by the law, to observe (rules or rituals), nearby, adjoining

0090   勿   wù   do not, must not, without, never

0091   失   shī   to lose, to miss, to fail, to make mistake, to neglect

020   12   是謂成德   shì wèi chéng dé 

0092   是  shì   indeed, yes, right, to be, this, that (demonstrative pronoun)

0093   謂   wèi   to speak, to say, to name, to designate, to tell, to call, be called, meaning, sense

0094   成   chéng   completed, finished, fixed, to succeed, to accomplish, to become, to turn into, OK!

0095   德   dé   virtue, morality, ethics, goodness, kind, kindness, favor, character

021   13   德成而智出   dé chéng ér zhì chū

0096   德   dé   virtue, morality, ethics, goodness, kind, kindness, favor, character

0097   成   chéng   completed, finished, fixed, to succeed, to accomplish, to become, to turn into, OK!

0098    而   ér   and, and then, and yet, yet (not), but, but (not), as well as, (indicates causal relation), (indicates change of state), (indicates contrast)

0099   智   zhì   wisdom, knowledge, intelligence

0100   出   chū   go out, send out, stand, produce, to occur, to rise, to happen, class. for dramas, plays, operas etc

022   14   萬物畢得   wàn wù bì de

0101   萬   wàn  ten thousand, innumerable;  萬物   wàn wù   all living things

0102   物   wù   thing, substance, creature

0103   畢    bì   to end, to finish, to conclude, to complete, the whole of, full, completed, finished

0104   得   de   to obtain, to get, to gain, to acquire, structural particle: used after a verb (or adjective as main verb), linking it ot following phrase indicating effect, degree, possibility etc

TRANSLATIONS

Two

Therefore this vital energy is:

Bright! — as if ascending the heavens;

Dark! — as if entering an abyss;

Vast! — as if dwelling in an ocean;

Lofty! — as if dwelling on a mountain peak.

Therefore this vital energy

Cannot be halted by force,

Yet can be secured by inner power [Te].

Cannot be summoned by speech,

Yet can be welcomed by awareness.

Reverently hold onto it and do not lose it:

This is called “developing inner power.”

When inner power develops and wisdom emerges,

The myriad things will, to the last one, be grasped.

(Translated by Harold D. Roth, 1999)

Two

This qi is
So bright! As though climbing to heaven.
So dark! As though entering the abyss.
So broad! As though permeating the sea.
So compact! As though residing within oneself.

This qi
Cannot be detained through physical force,

but may be brought to rest by force of virtue.

It may not be summoned by means of sound,

but may be received through one’s thoughts.

To guard it alertly without fail, this is called perfect virtue.

When virtue is perfected wisdom emerges
and all the things of the world are grasped.

(Translated by Robert Eno, 2005)

Two

Thus the Qi of the citizens :
Is it bright? As though ascending to heaven.

Is it dark and quiet? As though entering into an abyss.

Is it wide and spacious? As though residing in the ocean.

Is it close? As though residing in oneself.

Thus this Qi –
Cannot be brought to rest by using force,
But can be calmed by using De.
Cannot be summoned by using your voice,

But can be made welcome by using your intent.

When you can respectfully maintain it, and never lose it,

This is called developed De.
When De develops, and wisdom arises,
The bounty of the ten thousand creatures is attained.

(Translated by Bruce R. Linnell, 2011)

Nèiyè 內業 Inner Cultivation: part 1 of 26

I

001   凡物之精   fán wù zhī jīng

002   比則為生   bĭ zé wéi shēng

003   下生五穀   xià shēng wŭ gŭ

004   上為列星   shàng wéi liè xīng

005   流於天地之間   liú yú tiān dì zhī jiān

006   謂之鬼神   wèi zhī guĭ shén

007   藏於胸中   cāng yú xiōng zhōng

008   謂之聖人   wèi zhī shèng rén

001   凡物之精   fán wù zhī jīng

0001     fán   all, any, every, ordinary, common, of the material world

0002     wù   thing, substance, creature, object, matter

0003     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0004     jīng   essence, spirit, semen, sperm, extract, vitality, energy, elite, highly perfected, extremely, selected     rice (archaic), mythical goblin spirit

002   比則為生   bĭ zé wéi shēng

0005   比    to compare, to contrast, liken, comparison, than, (particle used for comparison and “-er than”)

0006   則     rule, law, regulation, grades, conjunction used to express contrast with a previous sentence or clause, standard, norm, principle, then, classifier for written items

0007   為   wéi   do, handle, govern, act, be, become, to act as, as (in the capacity of)

0008   生   shēng   life, living, lifetime, vitality, birth, to be born, to grow, raw, uncooked

003   下生五穀   xià shēng wŭ gŭ

0009   下   xià   under, underneath, below, down, bring down, inferior, downwards, lower, later, next, second of two parts, to decline, to go down

0010   生   shēng   life, living, lifetime, birth, to be born, to grow, raw, uncooked

0011   五   wŭ   five; 五穀   wŭ gŭ   five crops (millet, soya bean, sesame, barley, rice or other variants), all crops, all grains

0012   穀   gŭ   corn, grain, cereal, lucky

004   上為列星   shàng wéi liè xīng

0013   上   shàng   top, superior, highest, go up, send up, upon, above, upper, previous, to attend (class or university)

0014   為   wéi   do, handle, govern, act, be, become, to act as, as (in the capacity of)

0015   列   liè  a line, to classify, to arrange in order; 列星   liè xīng   star alignment (in astrology)

0016   星   xīng   a star, planet, any point of light

005   流於天地之間   liú yú tiān dì zhī jiān

0017   流   liú   flow, circulate, drift, class, stream of water or something resembling it

0018   於   yú   in, at, on, to, from, by, out of, than

0019   天   tiān   sky, heaven, god, celestial; 天地   tiān dì   heaven and earth, world, scope, field of activity

0020   地   dì   earth, soil, ground, region

0021     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0022   間   jiān   between, among, within a definite time and space, room, classifier for rooms, interval, space, place

006   謂之鬼神   wèi zhī guĭ shén

0023   謂   wèi   to speak, to say, to name, to designate, to tell, to call, be called, meaning, sense

0024     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0025   鬼   guĭ   ghost, spirit of dead, devil; 鬼神  guĭ shén   gods and demons

0026   神   shén   spirit, god, supernatural being

007   藏於胸中   cāng yú xiōng zhōng

0027   藏   cāng   to conceal, to hide away, to harbor, to store, to collect, store up, hide

0028   於   yú   in, at, on, to, from, by, out of, than

0029   胸   xiōng   breast, bosom, chest, thorax;  胸中   xiōng zhōng   one’s mind

0030   中   zhōng   center, middle, central, in the midst of, hit (target), attain

008   謂之聖人   wèi zhī shèng rén

0031   謂   wèi   to speak, to say, to name, to designate, to tell, to call, be called, meaning, sense

0032     zhī   to go, this, it, him, her, them, or marks preceding phrase as modifier of following phrase

0033   聖   shèng   holy, sacred, sage;   聖人   shèng rén   saint, sage, refers to Confucius, the current reigning Emperor

0034   人   rén   man, people, mankind, someone else

TRANSLATIONS

I

The vital essence of all things:

It is this that brings them to life.

It generates the five grains below

And becomes the constellated stars above.

When flowing amid the heavens and the earth

We call it ghostly and numinous.

When stored within the chests of human beings,

We call them sages.—Harold D. Roth, 1999

I

It is the essence of things

That gives life to them.

Below, it gives birth to the five grains;

Above, it is the ranks of stars.

Flowing between heaven and earth:

We call these ghosts and spirits.

Stored within the breast:

We call these sages.—Robert Eno, 2005

I

Always : the essence of creatures –
This then makes them live.
Below, it gives birth to the five grains;
Above, it acts to arrange the stars.
When it flows in the space between heaven and earth

We call them ghosts and spirits.

When it collects in the center of the breast of people,

We call them sages.—Bruce R. Linnell, 2011

NOTE: The translation made by Harold D. Roth can be easy found online but it is left unclear can I or cannot use it for educational purpose part by part, but if one person will prove I cannot use it for educational goals (I have no commercials on my page) I will stop use it immediately. As far as I can see, translation made by Robert Eno is copyright-free, if it will be discovered later that I am wrong, I will stop it too. The translation made by Bruce R. Linnell was placed online under a Creative Commons license and I hope it be useful for those who feel difficulty understanding Classical Chinese. Please remember, my main goal is to make TRADITIONAL CHINESE writing and Pinyin tone pronunciation closer to those modern readers who can enjoy the VOICE OF HISTORY AND WISDOM BEHIND CLASSICAL CHINESE TEXT in the first row.