What I set out below are two practices I unified for myself that help me with physical things like some martial arts interests as well as more mundane physical exertion.

The sensations produced are tingling, Asmr type rushes often hot warm, sometimes cold, and can feel very solid and real to the individual.

I advise that visualisation be more deliberately tactile, use your sense of feel, of attention and awareness - move it about your body to follow the methods below. At the least you learn a new way to methodically relax. You may experience more.

I offer no claims of esoteric energy being real as a basic for these practices, rather that you can experience new sensations in the body that you may find helpful.

The methods, mercifully short:

Setting the Foundation:

Position: Sit comfortably with a straight spine, either on the floor with legs crossed or on a chair with feet flat on the ground.

Relaxation: Begin with a few moments of relaxation, gently closing your eyes and taking deep, slow breaths. Let go of any tension in your body.

2. Qi Breathing (Based on Simple Qi Gong Techniques) - breath in to pull in from the world, breathe out yet hold and compress what you’ve pulled in:

Inhalation: Inhale slowly through the nose, imagining drawing Qi (or energy) from your surroundings into your lower abdomen (the Dantian area in Qi Gong). Feel this, focus more on the sense of feeling yourself pulling qi into the dang tien. If you get this right, you’ll get a warm, mild sweating, tingling and other tactile sensations.

Exhale and compress: As you breath out, focus hard on the sense of compacting this core of qi, condensing, compressing, yet avoid trying to contract muscles excessively. This is purely a mental tactile image.

If it helps you: As you breathe in, visualize this energy as a bright, warm light or a gentle, flowing stream, gathering at your core.

3. Kundalini Breathing (Based on Simple Kundalini Techniques): Inhale: pulling from the root

Exhalation: Exhale slowly through the mouth, envisioning the energy rising up along your spine, activating each chakra (or energy center) in succession.

Mental Journey: With each exhale, mentally travel up the spine, from the base to the crown of the head, using tactile imaging to feel the energy moving.

4. Alternation and Concentration: Alternate Breaths: Alternate between Qi breathing and Kundalini breathing, maintaining a smooth, rhythmic pattern.

Focus: Keep your mental focus sharp, using tactile imaging to feel the energy move and condense at your core during Qi breaths and ascend during Kundalini breaths.

5. Finalizing the Practice: Duration: Continue this cycle for 10-15 minutes or as comfortable. Closing: Conclude the practice by bringing your focus back to the Dantian, visualizing the energy settling and harmonizing within your body.

Below here was added, not by me and your mileage may vary.

Mindfulness practice:

Pre-Session Mindfulness Practice

1. Setting the Stage:

• Position: Sit comfortably with a straight spine, either on the floor or in a chair, as you prefer.
• Environment: Ensure a quiet, calm environment where you won’t be disturbed. 2. Grounding and Centering:
• Initial Breath: Begin with three deep breaths, inhaling through the nose and exhaling through the mouth, to center yourself.
• Body Scan: Starting from your toes and moving up to your head, slowly scan your body with your attention. As you focus on each part, imagine a warm, soothing light enveloping it, releasing any tension.

3. Tactile Imaging Mindfulness:

• Focus on the Breath: Shift your attention to your breath. Feel the sensation of the air entering and leaving your nostrils. Notice the rise and fall of your chest and abdomen.
• Tactile Focus: As you breathe in, imagine the air gently caressing the insides of your nostrils, traveling down into your lungs, and filling your body with calm energy. On the exhale, feel the air leaving your body, carrying away any stress or distractions.
• Mental Anchoring: Choose a simple tactile anchor, such as the feeling of your fingertips touching or the weight of your hands resting on your lap. Whenever your mind wanders, gently bring it back to this anchor.

4. Integration of Attention:

• Expanding Awareness: After a few minutes, expand your awareness from your breath to include the sensations of your whole body. Feel your connection to the ground or the chair, the temperature of the air on your skin, and any subtle movements or vibrations.
• Presence and Awareness: Stay in this state of heightened tactile awareness for 5-10 minutes, simply observing the sensations without judgment.

Post-Session Mindfulness Practice

1. Regrounding:

• Breath Connection: After your Kundalini Qi fusion session, return to focusing on your breath. Take three deep breaths, inhaling through the nose and exhaling through the mouth, to bring your awareness back to the present moment.

2. Body Scan with Awareness:

• Re-scan: Perform another body scan, starting from your toes and moving up to your head. Pay attention to any new sensations or changes in your body’s energy.
• Tactile Imaging: As you focus on each part of your body, imagine it being filled with a warm, golden light, integrating the energy and experiences from your session.

3. Reflection and Assimilation:

• Tactile Reflection: Reflect on the tactile sensations you experienced during your session. Notice how your body feels now compared to before.
• Anchoring Calm: Focus on your tactile anchor again (fingertips touching or hands resting). Allow yourself to settle into a state of calm and relaxation, integrating the benefits of your practice.

4. Gratitude and Closure:

• Internal Gratitude: While not necessarily spiritual, take a moment to acknowledge the effort you put into your practice and the benefits you derive from it. This can be a simple, internal acknowledgment of your dedication and progress.
• Ending the Practice: Gently bring your awareness back to the room. Open your eyes if they were closed, and take a few moments to stretch or move gently before continuing with your day.