Releasing Your Day: A Reiki Bedtime Practice

Clear away the energy of the day and settle into rest. The day is done, let's set it down together.
This gentle Reiki bedtime practice can be used as a nightly wind-down ritual as it guides you through a few simple techniques that are practiced in the Usui System of Reiki to clear your mind, release the tension, anxiety and responsibilities of the day, and to fill you with gratitude, compassion, safety and light to allow you to enter a restful night of sleep.
No experience with Reiki is needed.

Transcript

Welcome to Releasing Your Day, A Reiki bedtime practice. I'm Jess Smith and I will guide you to release your day. For this practice, We will begin standing and then move to a sitting position. We'll begin with a dry bathing method called Kin-Yokoho to clear away the energy of the day. So stand if you're able. If you're not able to or if you don't want to stand, This can also be done seated. Place the fingertips of your right hand to your left shoulder and take a nice steady inhale through the nose. Exhale slowly and evenly out your mouth while you brush your right hand down in a diagonal direction in front of your body toward your right hip. Now place the fingertips of your left hand on your right shoulder and inhale slowly and deeply through your nostrils. Exhale slowly through your mouth while you brush your left hand down in a diagonal direction in front of your body toward your left hip. Now we'll go back to the other side, Placing the fingertips of your right hand on your left shoulder. Inhale slowly and deeply through your nose. Exhale slowly through your mouth while you brush your right hand down in a diagonal direction in front of your body toward your right hip. Now extend your left arm in front of your body at shoulder height with the palm of your left hand open and facing toward the ceiling. Now place the fingers of your right hand on your left shoulder. Inhale slowly and deeply through your nostrils. Exhale slowly and evenly through your mouth as you brush down the length of your left arm with the fingers of your right hand all the way down past the fingertips of your left arm. Now we'll do the other side. Extend your right arm in front of your body at shoulder height with the palm of your right hand open facing toward the ceiling. Now place the fingertips of your left hand on your right shoulder. Inhale slowly and deeply through your nose. Exhale slowly and evenly as the fingers of your left hand brush down the length of your right arm all the way past the fingertips of your right arm. And then one more time on the first side. Place the fingertips of your right hand on your left shoulder. Inhale slowly and deeply through your nose. Exhale slowly and evenly as you brush down the length of your left arm with the fingertips of your right hand, All the way down past the fingertips of your left arm. Now let your arms return naturally and comfortably to the sides of your body. Let's move into a sitting position. You can sit in seiza position, Which is a kneeling position with your butt sitting on your calves. You can sit cross-legged on the floor or on a cushion. Or if you prefer, You can lie down on the floor, A couch, Or on the bed. Now that you have found your sitting or lying down position, Bring your hands into gassho or prayer position with palms of your hands together with your fingertips resting just below your chin. In this position, Without changing your breathing or judging it, Bring your attention to your breath. Notice as the air enters your nostrils and leaves your nostrils. Focus only on the air entering and leaving your nostrils. Notice the sensation in your nostrils as the air enters. And exits. Continue noticing your breath. As thoughts from the day enter your mind, Give each one the label thoughts. And allow the thought to dissipate as easily as it appeared. Continue sitting with your breath for a few more moments. On your next inhale, Bring your attention into your body. Without judgment, Mentally scan your body from head to toe, Simply noticing the sensations in your body. Allow your hands to separate from each other and float gently down to rest on your thighs if you are sitting or by your sides if you are lying down, Palms facing up. Now bring your focus to your hara, Or energy center of your body, Located about three finger widths below your navel and closer to your spine than your navel. Focus on this area for a few moments. If you find it helpful, You can place your hand below your navel to guide your mind to the Hara. Now release your abdominal muscles and soften the belly. We will now begin a deep breathing method called Joshin Kokyoho. For this method, As you inhale, Imagine the air being pulled or sucked into your belly as if by a vacuum, Rather than forcing or pushing the air down. As you exhale, Pull your navel to your spine, Contracting your abdominal muscles, Squeezing all of the air out. We will do 7 rounds of Joshin Kokyoho. Let's begin. Close your eyes if that feels right, Or soften your gaze. Inhale through your nostrils, Allowing the air to be pulled into your belly, Filling it up like a balloon. Filling up your lungs with air all the way to your collarbones. Hold for a moment, Connecting to the energy in your body. Slowly exhale through your mouth, Making a shhh sound while contracting your abdominal muscles to squeeze out all of the air. Inhale, Filling up your belly and lungs with air. Imagine the energy in your body as a warm golden light flowing all through your body. Exhale through your mouth, Making a sound, Pulling your navel to your spine, Squeezing out all the air. Inhale again, Filling up your belly and lungs with air. Hold, Imagining that warm golden light enveloping the outside of your body in a gentle hug. Slowly exhale through your mouth, Making a shhh. Sound while squeezing your abdomen tight. Inhale, Filling up your belly and lungs with air. Hold, Imagining that warm golden light surrounding you and filling up the room or space you were in. Exhale with a shh. Contracting your abdominal muscles, Squeezing out all of the air. Inhale through your nostrils. Allowing the air to be pulled into your belly, Filling it up like a balloon, Filling up your lungs with air all the way to your collarbones. Hold for a moment. On the exhale, Silently repeat, I give gratitude for this day. Exhale. And one last time. Inhale, Filling up your belly and lungs with air. Hold for a moment. On the exhale, Silently repeat, I release this day. Exhale. You can now return to your normal breathing. Once again, Bring your attention to your breath. Through the air entering and leaving your nostrils. Continue focusing on the sensation of the air entering and leaving your nostrils. Bring your hands into gassho position, Palms together, Fingertips just below your chin. Give gratitude to your body for carrying you through this day. I will now chant the Reiki precepts in Japanese. You can join along or simply listen and tune in to the vibration of the chant. Yo dake wa ikaru na shinpai su na kansha shite yo o hagame hito ni shinsetsu ni Kansha shite. Kyou hagame hito ni shinsetsu ni. Kyou dake wa ikaru na. Shinpai su na. Kansha shite. Kyou hagame hito ni shinsetsu ni kyou dake wa ikaru na shinpai su na kansha shite kyou hagame hito ni shinsetsu ni dake wa ii karu na shinpai su na kansha shite kiyo wo hagame hito ni shinsetsu ni Allow the chant to settle. Notice the stillness that follows. I'll now share the Reiki precepts in English. Silently repeat them to yourself or simply listen. Just for today, I will let go of anger. Just for today, I will let go of worry. Just for today, I will be grateful. Just for today, I will do my work honestly. Just for today, I will be kind to all living things. Take a nice deep inhale through your nose. Exhale slowly through your mouth. Now allow your hands to separate and float down. If you're lying down, Let them rest at your sides. If you're sitting, Rest them on your thighs with your palms facing up. Let your breathing return to its natural rhythm. There's nothing to change and nothing to fix. Imagine the warm golden light from earlier. With each exhale, Let it carry away anything left from today. Whatever is still unresolved can wait until tomorrow. This day is complete. Say silently to yourself, I release this day. I am safe. I am ready to rest. Take one more deep breath in through your nose. And let it go with a long, Slow sigh. Take a moment to thank yourself for showing up for this practice and for taking time to care for your energy and your rest. If you're ready to sleep, You can stay right where you are and let this practice carry you into rest. If you'd like to move to your bed, Take your time and bring that calm along with you. Thank you for practicing with me. Rest well and sweet dreams.