Welcome.
Find a position where your body can be supported for the next several minutes.
You can sit.
Lean back,
Or lie down.
Let your hands rest comfortably.
Before we begin,
A quick note about this practice.
If you are using this meditation as self-Reiki,
It is intended for anyone who has received at least a level 1 Reiki attunement.
You may use the hand positions you were taught in your own Reiki training if they differ from the sequence I guide today.
If you have not been attuned to Reiki,
You are still welcome to stay.
You can follow the hand placements as a quiet relaxation and body awareness practice.
Throughout the meditation,
Touch is optional.
You can rest your hands lightly on your body,
Hover them a few inches above,
Or skip any position that doesn't feel comfortable.
There's no test here,
No perfect technique,
Just time to rest and reconnect.
If it feels comfortable,
Close your eyes or soften your gaze.
Feel what is supporting you.
Notice the weight of your body.
Let the breath move naturally.
If you are attuned to Reiki,
Connect with the practice as you were taught.
You may bring your hands together at the heart.
Rest them on the body.
Or use whatever opening feels familiar within your lineage.
You do not need to make Reiki do anything.
You do not need to direct it towards a result.
Your job.
Is not to force an outcome.
Your job is to make space for the practice.
If you are following this as a relaxation practice rather than Reiki,
Let this be your intention instead.
For these few minutes,
I am allowed to receive my own attention.
Bring your hands to a comfortable position around the head.
You might rest them lightly over the forehead or temples.
Place them near the sides of the head,
Or hover them above.
Choose whatever feels natural based on your training and your body.
Let the muscles around the eyes soften.
Let the forehead do less.
And notice whether the mind is still moving through plans,
Conversations,
Or unfinished thoughts.
You do not need to quiet the mind before you can rest.
Let thoughts move while your hands stay steady.
If you are practicing Reiki,
Allow Reiki to flow without measuring it.
Warmth may be present.
Tingling may be present.
Nothing noticeable may happen at all.
None of those experiences tell you whether the practice is working.
Move your hands when you are ready.
You might bring one or both hands near the throat.
Collarbones,
Or upper chest.
If touching near the throat doesn't feel comfortable,
Hover your hands or choose the upper chest instead.
Let the jaw soften.
Let the tongue rest.
Notice whether there's anything you've been holding back.
Rehearsing,
Explaining,
Or trying to say perfectly.
You do not need to solve any of that now.
Let this position be less about expression and more about rest.
Nothing needs to be said in this moment.
Nothing needs to be defended.
Let yourself be quiet.
Now bring your hands towards the center of your chest.
One hand may rest over the heart space.
Both hands may overlap.
Or you may hover above the body.
Feel the warmth of your own hands if you can.
Let the shoulders lower a little.
This is not a request to feel love,
Gratitude,
Peace or openness.
You do not need to create an emotion.
Notice what is already here.
Maybe softness.
May be fatigued.
Maybe emotion.
Maybe very little.
If you are attuned to Reiki,
Let the practice meet you as you are.
If you are not using Reiki,
Let this practice help you become a better version of yourself during these few minutes.
You are giving yourself time to receive.
Move your hands to the upper abdomen,
Around the lower ribs,
Or the area above the navel.
Let your hands rest lightly or hover.
Notice whether the stomach is holding tension.
Notice the movement of the breath through the ribs and belly.
You may tend to tighten here when there is something to manage,
Decide,
Or control.
For now.
.
.
You do not need to manage anything.
You do not have to decide what Reiki should address.
You now have to know what your body needs.
Let the hands stay.
Let the breath move.
Let receiving be enough.
When you are ready.
Bring your hands toward the lower abdomen.
Place them where they feel comfortable or hover above the body.
Feel the weight of your hands.
Feel the support beneath your body.
This can be a quiet place to stop reaching outward.
You may spend much of the day responding to other people,
Solving problems,
Making decisions,
Remembering what comes next.
Right now,
Let your attention stay close.
With the body.
With the breath.
With the practice.
If thoughts pull you away.
Notice that.
Then come back without criticism.
If this position feels comfortable,
Let your hands move towards your hips or pelvis.
You can place your hands at the sides of the lower abdomen or keep them where they are.
Use the position that respects your comfort and your own Reiki training.
Notice the heaviness of the lower body.
Let yourself be held by the surface beneath you.
There is nowhere you need to get to during this practice.
No level you need to reach.
No sensation.
You need to produce.
Rest here.
If you are practicing Reiki,
Allow it,
Rather than chasing it.
If you are following as a relaxation practice.
Let your hands remind the body that it has your attention.
Now,
Bring your hands to the knees or upper legs,
Whichever is comfortable and easy to reach.
Feel your hands on your clothing or skin.
Notice the legs being supported.
These are the parts of the body that carry you through the day.
You do not have to make that symbolic.
Just notice how often the body works without being noticed.
For these few moments.
Give the legs your attention without asking anything from them.
Let the hands be still.
Let the breath be ordinary.
And let the practice be quiet.
If it's comfortable to reach your feet,
Rest your hands there.
Otherwise,
Place your hands on the lower legs or return them to any position that feels restful.
No need to strain your body to complete a sequence.
Feel the lower body.
Feel the support beneath you.
Notice the room around you without fully leaving the practice.
If you are attuned to Reiki.
Allow this final position in the sequence to be unhurried.
No pushing energy downward.
No trying to ground correctly.
Just Contact.
Presence.
And rest.
Now we're going to let the structured sequence end.
Bring your hands to whichever place on the body feels most natural.
Maybe the heart.
The abdomen.
One hand on each.
Or let the hands rest beside you.
If your own Reiki training teaches you to close or complete a self-treatment in a particular way,
You can follow that practice when the time comes.
For now.
Stop moving from position to position.
Let yourself receive.
Nothing more to accomplish.
Begin to notice the body as a whole.
The head.
The chest.
The abdomen.
The legs.
The hands and feet.
Notice how you feel without judging the session.
You may feel relaxed.
May be warm or settled.
You may feel exactly as you did when you began.
Your experience does not need to prove anything about Reiki.
The practice was the time,
The attention,
The willingness to stop and receive.
Begin bringing a little movement back into your fingers and toes.
If you have a closing practice from your Reiki training,
You may complete it now.
When you are ready,
Open your eyes or lift your gaze.
You can return to this meditation whenever you want a guided structure for your Self-Reiki practice.
Or whenever you need a quieter way to reconnect with yourself.
If you would like.
Leave a comment in the Insight Timer community about what you noticed during your practice today.
And before you move on,
Thank yourself for making the time to rest,
Receive,
And reconnect.
Thank you for listening.
And good day.
