Hello! To download a pgn file with your game - open the list of your games (now you have about 6 thousand games played, you can use the advanced search if necessary), then open one of your games, under the chessboard there is a button "to divide and export", then select the button "download in original form" in the pgn column.
If you want to import any game to the Lichess website, click the tools tab at the top, then select "import the game" and insert the text in pgn format or immediately a pgn file with the game.
If you want to import any game to the Lichess website, click the tools tab at the top, then select "import the game" and insert the text in pgn format or immediately a pgn file with the game.