Ki Exersizes Options

I always thought i was good at sensing ki, (I dont see it, i dont hear it, i just have a sense that it is there) I guess im not

And i was trying to move a pencil as a mental exersize.

at first i tried a zero point technique, got nowhere.
I heard you can switch on your astral senses by flipping a switch in your mind. i dont think it worked.
then i tried a bit of empathy with the pencil, felt it with my mind, then i started to notice visual distortions, dont think its magical energy (You know when its dark and you space out for a while and then you see a bunch of flashing specks in the air and everything has a thin outline?)
Then i tried telling it to move with my mind
then yelling at it to move with my mind
pushing it with my mind.

I dont know how this is relevant to my question other than as an example of where im at.

but what are the best ki/energy control meditations/ exercises?

Ive been doing the middle pillar and circulation of light almost daily (The light goes in your crown energy center.)
and i used to do chakra meditations (The energy goes up your base center, different no?)

but i dont know if ive gotten anywhere?

Just because you can't move a pencil don't assume you are no good at sensing ki. After all, there's a huge difference between sensing something and doing something.
Ask anybody that is successful at skrying. Some can do it, but most can't actually get any real-world results. Just because they can see the daemon, doesn't mean they are even worthy of asking a favor from it.

As far as I know, there isn't any excercises that are good for developing this kind of ability. Just keep trying. It would probably take a few years to get it to move just a little bit, if you don't already have a natural talent for it.

Much as I like the middle pillar, your best bet would be to work on your chakras and if you want you could incorporate the circulation of light.
Just a thought, but have you ever tried raising lots and lots of energy through your chakras (spend at least half an hour on raising it from the earth) and then send it out through your palm(s) to the pencil? I've never tried that, but it's worth a shot.