Hello everyone and welcome to the Reiki meditation.
My name is Jordan and I'll be leading you this morning or this evening or whenever you have decided to do this meditation.
You can sit on a chair or wherever you feel most comfortable staying upright.
You want to rock back and forth at your sit bones or right on a cushion or the chair and you want your spine as erect as possible.
Reiki healing is a form of energy work which works through the body's existing energy centers such as the chakras and the energy systems like meridians.
Reiki energy is an external energy that is always present in the universe and we say that it comes from source and as to what source is is for each person to identify and honor what works for you.
Reiki can be practiced by anyone whenever and wherever.
Everyone experiences Reiki energy differently.
For some it is a strong feeling of magnetism,
Heat or tingling.
Others get glimpses of color or images coming to them.
To some people the Reiki energy is so subtle that they cannot perceive it at all.
This is no indication of the strength of the Reiki and when meditating with Reiki it is best not to strive towards a particular outcome even if there is something specific that you wish to heal.
Instead set your intention to receive what you need and let the Reiki and your own wise and intuitive energy body do the rest as Reiki goes where it is needed most.
This has all the benefits of any other kind of meditation with a soft gentle relaxing Reiki energy as a bonus.
Reiki has many benefits.
There are studies out there that show Reiki to be more effective than a placebo and to show that Reiki can significantly decrease pain and anxiety.
Reiki is also known to increase relaxation,
Improve mood and increase a general well-being and given what we know about the impact that stress or absence of stress can have on people's outcomes in all areas of life This makes Reiki an incredibly valuable practice to add to any daily meditation.
For this meditation we will use a mudra hand position.
The position is the Medha Prana Kriya.
Medha is mental vigor,
Prana is life force energy and Kriya is an action of purification.
Medha Prana Kriya is an action that purifies our life force energy in order to cultivate mental vigor.
Medha Prana Kriya mudra directs breath awareness and energy to the entire rib cage enhancing breath capacity especially in the middle portion of the lungs.
This opening supports the health of the entire cardio respiratory system providing a massaging effect for the lungs and the heart.
This gesture also enhances circulation to the area of the thymus gland supporting the health of the immune system.
The Medha Prana Kriya mudra calms the emotional processing centers of the brain allowing us to welcome feelings more easily without repressing or reacting.
Gently press the tips of the index fingers into the middle joint of the thumbs of each hand.
Keep the thumbs little ring and middle fingers extended straight out.
Rest the backs of the hands onto the thighs or the knees.
Relax the shoulders back and down with the spine naturally aligned.
After establishing a firm foundation for meditation by stabilizing the body and the breath the next step is cultivating an attitude of non-resistance to all that arises in the mind.
During meditation positive challenging and neutral thoughts and emotions arise.
Our tendency is to embrace the positive and reject suppress or react to difficult thoughts and feelings.
The more we resist the more thoughts and feelings insist upon gaining our attention.
An effective way of dealing with thoughts and feelings especially those that are challenging is to welcome them allowing them to arise and pass away freely with our rhythmic breathing thereby deepening our ability to continue our meditation no matter what is happening in the mind or in our surroundings.
Close your eyes softly or keep them slightly open with a soft gaze.
Let go of any expectations be kind to yourself and stick with the practice.
It doesn't have to be this practice just any meditative practice and if you feel the need to shift at any point feel free to do so mindfully with awareness.
If you cannot hold the hand positions for the entire meditation then simply place your hands palms down on your legs comfortably as the reiki flows down through the crown chakra into the palms of the hands into the soles of the feet.
Let's begin by taking three long slow deep breaths.
Inhale slowly and deeply through your nostrils.
Exhale slowly and fully through your nostrils.
This sends a signal to your body to relax.
Now allow your breathing to return to its natural rhythm and depth and throughout this practice you'll breathe naturally and ideally through your nose.
With your eyes closed you might become aware of the sounds in the environment.
Welcoming everything you hear near and far.
Sound is rarely a barrier to meditation.
Also with your eyes closed you might become more aware of the physical sensations present in your body.
Go ahead and bring your awareness to your feet.
Feel the sensation of your feet pressing into the floor or cushion or wherever you are seated.
Feel the weight of your feet grounding you in the present moment.
Notice any points of contact between your feet and the ground.
Wiggle your toes gently and then allow them to relax.
Now shift your attention to your lower legs.
Notice any sensations releasing any tension or tightness you might be holding.
Allow your lower legs to soften and relax.
Bring your awareness to your knees.
Notice the sensation of your knees bending and the subtle movement as you breathe.
If there is any discomfort or tightness in this area,
Simply acknowledge it without judgment and breathe into it,
Allowing it to soften and release.
Direct your attention to your thighs.
Notice the weight of your thighs pressing into the seat beneath you.
Release any tightness or tension you are holding here.
Shift your awareness to your pelvis and hips.
Feel the support of the chair or cushion or wherever you are seated beneath you.
Notice any sensations of pressure or tightness in this area.
Take a deep breath in and as you exhale,
Allow your pelvis and hips to soften and relax,
Letting go of any tension here.
Bring your awareness to your lower back.
Notice the curve of your spine and the muscles surrounding it.
With each natural exhale,
Imagine any tension melting away,
Leaving your back feeling light and at ease.
Bring your awareness to your abdomen.
Feel the gentle rise and fall of the natural breath as it moves through your body.
Notice any sensations of fullness,
Emptiness,
Or movement in your abdomen.
Shifting your attention to your upper back and chest,
Feel the expansion and contraction of your rib cage with each breath.
Notice any areas of tension or tightness in this area.
With each exhale,
Invite your chest and upper back to soften and relax,
Releasing any tension you are holding here.
Bring your awareness to your shoulders and shoulder blades.
Notice any sensations of tightness or tension in this area.
Allow your shoulders to drop away from your ears,
Releasing any tightness or tension held here.
Feel a sense of lightness and ease spreading through your shoulders and arms.
Direct your attention to your arms and your hands.
Feel the weight of your arms resting on your lap or your knees.
Notice any sensations in your arms or your hands.
Invite your arms and hands to relax completely,
Letting go of any tension while still holding the mudra if you can.
Shift your awareness to your neck.
Notice any sensations of tightness or discomfort in this area.
With each exhale,
Imagine any tension in your neck melting away,
Leaving it feeling long and relaxed.
Allow your head to float effortlessly atop your spine.
Finally,
Bring your attention to your face.
Notice any areas of tension or holding in your facial muscles,
Your forehead,
Eyebrows,
Eyes,
Cheeks,
Jaw,
And mouth.
With each exhale,
Invite these muscles to soften and relax,
Releasing any tension held in the face.
Take a few moments to sit in stillness,
Allowing yourself to fully embody the relaxed and present state you've just cultivated.
Notice how your body feels as a whole,
Relaxed,
Open,
And at ease.
And when you are ready,
Gently begin to bring awareness to the breath.
Just the natural breath.
Nothing for you to do.
The body is miraculously breathing itself.
The body is taking care of this for you.
Notice the breath flowing in and out through the nostrils.
Two streams of air softly flowing in and flowing out.
And feel as you breathe in that you are breathing in energy.
As this energy flows in,
Feel that you pull it in all the way down to the navel center.
And as you exhale naturally,
Feel the energy disperse out to all parts of the energy body.
Inhale,
Pulling energy in deep down to the navel center.
Naturally breathing in and breathing out as you exhale,
Energy dispersing through a network of energy tubes like the nerves of the physical body.
Inhaling energy down to the navel center.
Exhaling,
It disperses out to the tips of the fingers,
To the toes,
And to the crown of the head.
Inhale down to the navel center.
Exhale energy out to all parts of your energy body.
Now keep breathing in this way for the next few breaths.
Inhaling energy.
Exhaling,
Dispersing energy through your energy body.
Bring awareness back to the breath if it has wandered off.
Inhaling energy.
Exhaling,
Dispersing energy through the energy body.
Maybe beginning to feel as if the whole body is alive with energy.
Pulsing,
Vibrating,
Tingling.
Recognizing this energy body,
A more subtle aspect of your being.
The energy body gives life to all aspects of your being and allows you to feel.
Noticing any positive sensations in this moment.
Maybe a feeling of energy,
Peace,
Expansion.
Give gratitude to the energy body for allowing you to feel this positive sensation.
Diving further into the self now,
Exploring on.
There are deeper layers of your being to discover.
Begin to imagine yourself outdoors,
Near a body of water such as a lake,
A river,
A waterfall,
Or a stream.
Take a few deep breaths,
Inhaling the fresh air.
Exhaling any leftover tension or stress in your body.
Allow yourself to become fully present in this natural setting.
Feeling the gentle caress of the breeze and the warmth of the sun on your skin.
Where would this body of water be for you?
Picture the whole scene in your mind's eye.
Is it perhaps in the mountains?
Or in your backyard?
Where is this serene body of water for you?
Now imagine yourself sitting at the edge of the water.
Feeling the earth beneath you,
Supporting your weight.
Begin to listen to the soothing sounds of the water gently lapping against the shore.
Or perhaps it is connected to a waterfall.
Feel a sense of peace and tranquility wash over you as you immerse yourself in the beauty of nature.
Gaze out at the surface of the water,
Noticing how it reflects the sky above and the nature around you.
Watch as the gentle ripples form and expand,
Distorting the reflection ever so slightly.
Allow yourself to become the observer of your thoughts and emotions,
Just as you are observing the ripples on the water.
Notice any thoughts or feelings that arise within you,
But do not attach any judgment or significance to them.
Simply acknowledge their presence and let them pass like leaves floating downstream.
As you continue to watch the water,
Feel yourself merging with the natural world around you.
Sense the interconnectedness of all living things.
The trees,
The birds,
The fish,
And the water itself.
Feel a deep sense of harmony and unity with the earth,
As if you are an integral part of the past and of the vast tapestry of life.
Now turn your attention inward and reflect on your own inner self.
Visualize your true essence as a radiant light shining from within.
See this light growing brighter and more luminous with each breath,
Illuminating every corner of your being with love and healing energy.
As you sit by the water,
Take this opportunity to release any burdens or negative emotions you may be carrying.
With each exhale,
Imagine yourself letting go of anything that no longer serves you.
Fears,
Doubts,
Worries,
Or regrets.
Feel them dissolve into the water,
Leaving you feeling lighter and freer.
Now imagine a gentle breeze carrying with it the healing energy of the universe.
Feel this energy enveloping you like a warm embrace,
Filling you with a deep sense of peace and well-being.
Allow yourself to bask in this healing light,
Knowing that you are surrounded by the light of the universe.
Knowing that you are surrounded by love and support.
With a clear and open heart,
Set your intentions for healing and transformation.
Visualize yourself stepping into a future filled with joy,
Abundance,
And fulfillment.
See yourself living your life with the purpose and passion.
Radiating love and light to all of those around you.
Take a moment to express gratitude for this time spent in nature,
And for the healing energy you have received.
For a deep sense of appreciation.
For the beauty and abundance of the natural world.
And for the infinite blessings that surround you each and every day.
And when you are ready to leave your imagined peaceful place,
You can begin to reawaken your body and your mind.
Feel your muscles reawakening as you take note of your surroundings,
Keeping your eyes closed.
Slowly return to the present moment,
Back to the room that you are in.
Bringing awareness back to your physical body.
Begin to make some small movements that feel just right for you.
It is important to come out of meditation slowly.
This is the integration period.
If you wish,
You can rub your hands together to create some warmth,
And place them over your eyelids.
Pausing for a few breaths here.
And when you are ready,
You can slowly begin to open your eyes,
First gazing downward towards the floor,
And slowly opening them all the way.
And bring your hands into prayer pose with me.
The light within me honors and salutes the light within all of you.
Thank you for joining me for this meditation.
And love and light into the rest of your day.
