The first step is to still the body, calm the mind, and regulate the breath. With this settled mind, sit alone in a quiet room, senses shut and eyelids lowered. Turn your attention within, and visualize a pocket of energy in the umbilical region; within it is a point of golden light, clear and bright, immaculately pure. Focus your attention on the navel until you feel the ‘pocket of energy’ glowing in the umbilical region. The breath through your nose will naturally become light and subtle, going out and in evenly, continuously and quietly, and gradually becoming slighter and subtler. When the feeling is stable and the energy there is full, use your mind to guide energy down to the perineum and back up through the aperture in the coccyx.

Steadily visualize this energy as being like a small snake gradually passing through the nine apertures of the coccyx. When you feel the energy has gone through this pass, visualize this energy rising up to where the ribs meet the spine, then going through this pass and right up to the Jade Pillow, or the back of the brain

I  teach the microcosmic orbital breathing in my Friday
Qigong class also online.