The methods I generally teach those just starting out with energy control is as follows.
PS. Sorry it is not very formal, I made this copy paste a while ago
How to make a Psi Ball/Ball of energy- What you got to do is hold your hands out in-front of you 4-7 inches apart and picture energy flowing from your core(ab area) through your arms in to a ball between your hands.
Then once you feel that you picture a hard barrier around it making it solid.
Then you can move it to one hand and pass it back and forth between them.
First one is to move your energy slowly to your center. Then up and down your chakras. This will help with control.
The second is to extend your focus to all the energy around you and spin it slowly. Then speed it up. If possible concentrate and condense it till its small enough to hold and either absorb or throw.
The third is is to make a psi ball as strong as possible then either put it in an object or reabsorb it.
The fourth is making a ball of energy and changing the size and shape into slowly more complex things. Starting with cubes or pyramids then things like knives or swords.