SEISHIN TEKI KYOYO
Spiritual refinement is a strange thing, you either believe in it or you don't. If you are a believer then you will quickly increase your internal energies, if you are not a believer then the path is a long and winding one (but not impossible).
Below I will give you instructions in increasing your CHI (internal energy). I will assume nothing and begin as if you are a new student.

Before you start these exercises you must be sure that you will not be disturbed. (later this will not be so important.) You should be relaxed and not under time pressure. The first exercises take only 5 minutes. (but will seem more like 5 hours).

FIRST 2 WEEKS
This is just a way of practicing the exercise so that you will be relaxed and comfortable with it.
Sit comfortably on the floor, you may use a mat or cushion if you wish but your back must be straight.
You may close your eyes or keep them open.
Place your hands in front of you (palms towards you) with the fingers of the left hand resting in the palm of your right hand. Press your thumb tips lightly together.
Think of some nice things that have happened to you.
Put your tongue on the roof of your mouth.
Breathe in through your nose and out through your mouth. Breathe slowly, each inward breathe should take 7 seconds. Hold the breathe in for 7 seconds. each outward breathe should take 7 seconds. Repeat this for 5 minutes.

You may find it hard to manage even 5 minutes at first but do your best and you will find each time that it is getting easier. Also you may find that you get excess moisture in your mouth, and that it is hard to keep your tongue on the roof of your mouth, this is quite normal.
By the end of the second week you should feel very relaxed with the exercise, you will feel like you are walking taller, that your head is clearer when you think and that you feel much better inside.

WEEKS 3 AND 4
In the next 2 weeks just repeat the first exercise but instead of thinking nice things try to clear your mind of everything.
Try to increase the time you meditate to between 10 and 15 minutes.
Imagine that you are looking up into a black night sky. You may see stars or just the blackness. Marvel at how much there is contained within nothing. Look into the blackness at its beauty.
Feel the path of your breathe as it journeys through your nose, down your back under your body and up through your chest and out of your mouth, taking with it all the cosmic energy of the universe.
By now you should find your tongue automatically goes to the roof of your mouth and that your mouth is dry.

WEEKS 5 AND 6
Now it is time to increase your inner strength fully and without fear. By now you should be able to empty your mind. You should not be distracted by unnecessary thoughts or feelings. It is time to feel within. With your mind empty you can concentrate on your Spirit.

Within each of us burns a fire, a globe of light and heat. we will now focus on that fire making it burn bright and warm. Increasing its radiance throughout the body.
As you meditate try to imagine this ball of fire deep within you, somewhere between your sternum and your groin (It is different for everyone). As you breathe your breath will be like the air through bellows, fanning the fire, making it flare and glow. This heat will begin to expand outwards from the ball of fire through your body, a little at first, then further and further until it reaches your finger tips. This may take many weeks but you should feel something within days of beginning this training.

Soon you find that you can perform the breathing exercise without the need for sitting and in any environment such as in the car or at work.
You will feel warmer and need to wear less clothes in the winter. You will feel confident and alert. Your hands may feel warm and when you touch others they may comment on this. You may even be more resilient to illness.

To increase the speed at which you develop your Chi there is another way. This exercise must be done for 15 minutes.
While doing the breathing exercise for 5 minutes cup your right hand to your left ear, for the next 5 minutes cup your left hand to your right ear, and for a final 5 minutes cup your right hand to your left ear and your left hand to your right ear. This increases the flow of energies around the body.

These exercises should be carried out at least 3 time every week for the greatest effect, although even once a week will work.