In a fast-paced world, it is easy to feel disconnected from your body, your breath, and your inner sense of calm. Self-Reiki offers a simple way to create a quiet pause for yourself—one that invites presence, self-compassion, and gentle reflection.
You do not need a perfect routine or a long practice to begin. A few peaceful minutes with your hands resting lightly on the body can become a meaningful self-care ritual. For beginners, moving through the seven major chakras is a gentle framework for exploring self-Reiki with intention.
Setting Up Your Space
Choose a quiet, comfortable place where you can be undisturbed for 15 to 20 minutes. You may sit upright in a chair with your feet supported on the floor, or lie down comfortably on a bed or yoga mat.
Begin with Gassho meditation. Bring your palms together in front of your heart, with your fingers pointing upward. Let your shoulders soften and rest your attention lightly on the place where your middle fingers meet. Breathe naturally, observing thoughts as they arise and allowing them to pass without following them.
Stay here for a few minutes, then set a gentle intention for your practice, such as: “May I meet this moment with peace, openness, and compassion.”
The Seven Chakra Hand Positions for Self-Reiki
For each position, you may rest your hands softly on your body or hover them a few inches above if that feels more comfortable. Hold each position for two to three minutes, or longer if you feel drawn to stay there.
There is no need to force an experience. Simply notice your breath, physical sensations, emotions, or thoughts with kindness.
1. Crown Chakra — Sahasrara
- Location: The top of the head
- Hand position: Lightly cup both hands over the crown of your head, or let them hover gently above it.
- Focus: Imagine a soft violet or white light above and around your head. Allow yourself to rest in stillness, openness, and a sense of connection to something larger than yourself.
2. Third Eye Chakra — Ajna
- Location: The forehead, slightly above and between the eyebrows
- Hand position: Rest your palms gently over your eyes and forehead, with your fingertips naturally extending toward your cheekbones.
- Focus: Breathe slowly into the space between your brows. This can be a quiet moment to release mental busyness and listen inwardly with patience.
3. Throat Chakra — Vishuddha
- Location: The throat and base of the neck
- Hand position: Rest one hand lightly at the front of the throat and the other at the back of the neck, if comfortable. You may also hover your hands over this area.
- Focus: Imagine a cool, clear blue light surrounding your throat. Invite honesty, gentle self-expression, and the courage to honour your own voice.
4. Heart Chakra — Anahata
- Location: The centre of the chest
- Hand position: Place both hands flat, stacked, or side by side over the centre of your chest.
- Focus: Feel the warmth of your hands and the movement of your breath beneath them. Visualize a soft green or rose-pink light expanding with each inhale, making space for self-love, compassion, and tenderness.
5. Solar Plexus Chakra — Manipura
- Location: The upper abdomen, below the ribcage
- Hand position: Place your hands side by side, or in a relaxed V-shape, over the upper stomach.
- Focus: Picture a warm yellow light glowing like a small inner sun. Reflect on your confidence, personal boundaries, and your ability to move through the day with steadiness.
6. Sacral Chakra — Svadhisthana
- Location: The lower abdomen, a few inches below the navel
- Hand position: Rest your hands gently side by side across the lower belly.
- Focus: Visualize a soft orange light flowing through this area. Allow yourself to welcome creativity, emotional softness, pleasure, and adaptability without judgment.
7. Root Chakra — Muladhara
- Location: The base of the spine and pelvic floor
- Hand position: Place your hands comfortably on your upper thighs, hips, or lower abdomen. Choose the placement that feels most supportive and appropriate for you.
- Focus: Imagine a deep red light grounding you into the earth. Notice the support beneath your body and invite a sense of steadiness, belonging, and safety in the present moment.
A Gentle Reminder for Beginners
These hand positions are a supportive guide, not a strict rulebook. You may prefer to move from the crown to the root, begin at the heart, or spend your whole practice with just one position.
Let your body and intuition guide you. Some days, a five-minute practice may be exactly what you need. On others, you may feel called to linger longer in quiet stillness.
End your practice by returning to Gassho for a few breaths. Offer yourself a moment of gratitude for simply showing up.