Tianbao Seasonal Health Cultivatio

Tianbao Seasonal Nourishment · Winter

Storing Within, Quietly Guarding the Yang

Today marks Minor Cold (Xiaohan), as we enter the depth of the Three Nines—the coldest phase of the year.Yin reaches its peak; Yang withdraws and rests within.

Heaven and Earth close their gates.All things return to their root.This is the season when life most needs to be guarded.

Many fear the cold,yet few truly understand this:

Winter is not a season of resistance,but a season of return.

In the Tianbao understanding,winter nourishment is not about “adding more,”but about not depleting, not scattering, not moving recklessly.

I. The True Meaning of Winter: Storing, Not Forcing

The Huangdi Neijing teaches:

“During the three months of winter, all things close and store.”

To store does not mean eating more and more.It means allowing qi to stay inward,the spirit to remain settled,and Yang not to leak outward.

Yet modern life does the opposite in winter—more busyness, more fatigue, more agitation:late nights, excessive thinking, endless screens, chronic overwork.

These are not signs of diligence.They are the true ways Yang is injured.

👉 The first principle of Tianbao winter care:Use fewer thoughts. Consume less spirit.

II. Nourish Yang with Substance, Calm the Spirit with Simplicity

(The Core of Tianbao Winter Care)

This single sentence forms the backbone of Tianbao winter practice:

Nourish Yang with substance.Calm the spirit with simplicity.

This is not a contradiction,but a matter of different layers.

1️⃣ Nourish Yang with Substance — Giving Warmth to the Root

In winter, Yang resides in the kidneys,the life gate, the lower burner.

What is needed is moderate substance—not heaviness.

• Warmth

• Groundedness

• Weight

• A sense of “having a place to return to”

Such as:

• The gentle solidity of grains

• The depth of root vegetables

• Slow, complete stews

• Foods that feel real and whole

• The warming nature of lamb or beef ,and a light touch of pungent seasoning

👉 The purpose is simple :to give Yang a place to settle ,rather than letting it float upward.

Tianbao reminder :Purely warming foods need only a little .Nourishing Yang is like lighting a fire—a small flame is enough.

2️⃣ Calm the Spirit with Simplicity — Giving the Heart a Place to Rest

If one knows only substance but not calming the spirit ,the result may be:

• Chest tightness

• Inner restlessness

• Shallow sleep

• Excessive dreaming

Simplicity does not mean cold or raw food .It means:

• Less stimulation

• Less strong flavor

• Less chaos

A clean, simple diet.

👉 When the spirit is calm ,Yang naturally stays where it belongs.

True Yang nourishment begins with a settled heart.

III. Preventing Liver Deficiency with Cold in Winter

Modern lifestyles are characterized by irregular schedules, prolonged screen use, insufficient physical activity, and late bedtime. Over time, these habits place continuous strain on the Liver’s qi, blood, and its natural capacity for growth and regulation. Common manifestations include afraid of cold, physical weakness, low vitality, mental fatigue, and a pattern of relative left-sided deficiency with right-sided excess — a presentation commonly associated with Liver deficiency with cold in contemporary individuals.

Winter is marked by the predominance of Metal and Water, with cold and contraction prevailing in nature. This season represents the period when Liver Wood is most vulnerable. When combined with chronic overuse of the eyes, lack of movement, and insufficient rest, signs of Liver deficiency with cold are more likely to emerge.

General Principles for Nourishing the Liver in Winter

• Adjust daily rhythm: Winter favors earlier rest. Going to bed before 10:00 p.m. helps align with the inward movement of yang qi. Gentle outdoor walking during daylight hours supports circulation without excessive expenditure.

• Reduce prolonged visual strain: Traditional Chinese Medicine holds that excessive use of the eyes consumes Liver blood. Limiting screen time allows the Liver to recover and stabilize.

• Warm, nourishing foods: Winter Liver care emphasizes warmth without excess stimulation. Foods such as lamb, carrots, sweet potatoes, wheat and cinnamon, ginger can gently nourish Liver Wood while protecting it from cold constraint.

Tianbao Self-Adjustment Method for Liver Care

(Suitable for personal daily practice)

Abdominal Warming Massage:Using the navel as the center, gently massage the abdomen with warm palms in slow, even movements. Pressure should remain light and comfortable, without force.

This method aims to warm and support the middle region, stabilize qi movement, and gently nourish the Liver–Spleen axis. It is a mild, safe self-care practice derived from clinical experience and intended for individual daily use.

Note: This technique is intended for self-care and general well-being. It is not a medical procedure. Individuals with significant symptoms or medical conditions should consult a qualified healthcare professional.

IV. Three Sentences for the Depth of Winter

For you, in the heart of the Three Nines:

• Every night you can sleep earlier is medicine.

• Every thought you choose not to pursue nourishes the spirit.

• Every moment the body slows down allows Yang to return on its own.

Winter is not a season for striving.It is a season for storing.

Every moment of quiet you allow todaywill transform into genuine vitality in the spring.

Tianbao nourishmentdoes not compete with cold or heat,but follows the rhythm of Heaven;does not chase methods,but guards the person.

V. A Tianbao Practice for Calming the Spirit and Entering Sleep

Do not force yourself to sleep.

The moment the thought arises—“Why am I not asleep yet? ”the spirit moves outward ,and sleep moves farther away.

👉 Tianbao practice principle :Do not aim for sleep .Aim for stillness.

When stillness arrives, sleep follows naturally.

Step One: Gently Gather the Mind Downward (5 minutes)

• Lie on your back or side

• Do not watch the breath

• Do not count

Do only one thing:

👉 Place gentle awareness on the lower abdomen, or the space between the eyebrows ,or the soles of the feet.

Not by “thinking, ”but by simply knowing it is there.

If the mind wanders, softly bring it back.

Step Two: Do Not Fight the Thoughts (10 minutes)

When thoughts arise ,do not suppress, chase, or analyze them.

Silently repeat one Tianbao calming phrase:

“I do not handle it. Everything withdraws on its own.”

You will notice—the thoughts are not destroyed ,yet they gradually disperse by themselves.

👉 This is the spirit no longer engaging in battle.

🕯 Step Three: Allow Natural Sleep (No Time Limit)

When the body begins to feel:

• Heavy

• Warm

• Breath slowing

No further guidance is needed.

If sleep comes, follow it .If it does not, do not rush.

Sleep practice is the practice of allowing.

👉 When the spirit is not consumed during the day ,it naturally returns at night.

During the Three Nines, every night you can remain settledis the deepest gift you offer the coming spring.

There is no need to pursue “good sleep .”Simply ensure the heart is not in turmoil.

When the heart truly becomes still ,Yang naturally finds its way home.