The Microcosmic Orbit
The Microcosmic Orbit Meditation awakens, circulates and directs Chi through the Governing Channel (Du Mai), which ascends from the base of the spine up to the crown (Bai Hui) and the Functional or Conception Channel (Ren Mai), which runs from the tip of the tongue down the middle of the torso to the perineum (Hui Yin). Dedicated practice of this ancient esoteric method eliminates stress and nervous tension, energizes the internal organs, restores health to damaged tissue, and builds a strong sense of personal well‑being.
The Microcosmic
Orbit is the foundation of any taoist practice. Each new practice is dependent upon the quality of your meditations and your ability to perfect the Microcosmic Orbit. The meditations in the Microcosmic Orbit ‘system’ also strengthen the Original Chi and teach you the basics of circulating energy. This enables the palms, the soles of the feet, the mideyebrow point and the crown to open. These specific locations are the major points where energy can be absorbed, condensed and transformed into fresh new life force.
Focus on the Lower Tan Tien (the area where the Original Chi is stored, between the navel, kidneys and sexual organs). Feel the pulsing in this area, observe whether this area feels tense or relaxed, cool or warm, expansive or contracting. Notice any sensations of Chi: tingling, heat, expansiveness, pulsing, electricity or magnetism. Allow these to grow and expand. Then let this energy flow out to the Navel Center.
Use your intention (mind/eye/heart power) to spiral in the point and guide and move the Chi. Let the energy flow down to the Sexual Center (the Ovarian or Sperm Palace).
Move the energy from the Sexual Center to the perineum and down to the soles of the feet. 
Draw the energy up from the soles to the perineum and to the sacrum.
Draw the energy up from the sacrum to the Door of Life (the point in the spine opposite the navel).
Draw the energy up to the mid‑spine point (T11 vertebra).
Draw the energy up to the base of the skull (Jade Pillow).
Draw the energy up to the crown.
Move the energy down from the crown to the mideyebrow point.
Touch the tip of your tongue to your upper palate; press and release a few times.
Then rest and lightly touch the tongue to the palate, sensing the electricity or tingling feeling of the energy flowing into the tongue.
Move the energy down from the mideyebrow to where the tip of your tongue and palate meet.
Move the energy down from the palate through your tongue to the Throat Center.
Move the energy down from the throat to the Heart Center.
Bring the energy down from the heart to the solar plexus. Feel a small sun shining out.
Bring the energy back down to the navel.
Continue to circulate your energy through this entire sequence of points at least nine times.
Once the pathways are open, you can let your energy flow continuously like a stream or river, without stopping at each point.
Conclude when you wish, by collecting energy at the navel:
Men: Cover your navel with both palms, left hand over right. Collect and mentally spiral the energy outward from the navel 36 times clockwise and then inward 24 times counterclockwise.
Women: Cover your navel with both palms, right hand over left. Collect and mentally spiral the energy outward from the navel 36 times counterclockwise and then inward 24 times clockwise.
Link: 'Microcosmic Orbit' (short video by Mantak Chia in English)