How to Do Reiki on Yourself: A Gentle, Step-by-Step Self-Treatment

To do Reiki on yourself, sit or lie somewhere quiet, take a few slow breaths, set a simple intention, then rest your hands lightly on (or just above) a series of positions on your head, chest and belly for about two to five minutes each. Let your attention follow your hands, notice whatever you feel without judging it, and finish by giving thanks and drinking some water. That is the whole practice — the rest is detail and consistency.

Reiki self-treatment is one of the most approachable energy practices there is. You do not need special tools, and many people find it becomes a calming daily ritual: a few minutes where you stop doing and simply attend to yourself with kindness. Below you will find a full 12-position sequence, a short version for busy days, and honest guidance on what to expect.

A quick, important note: Reiki and other energy practices can sit alongside — never replace — care from a doctor or licensed therapist. If you are dealing with pain, illness or emotional distress, keep your professional support in place and use self-Reiki as a gentle companion to it.

What Reiki Self-Treatment Is (and Isn't)

Reiki is a Japanese practice developed by Mikao Usui in the early twentieth century. Practitioners describe it as channelling universal life energy through the hands to support relaxation and balance. If you are brand new to the idea, our guide to what Reiki is covers the history and philosophy in more depth.

Self-treatment simply means giving that same attention to yourself. In traditional Usui lineages, students are taught self-treatment first and are encouraged to practise it daily, often for weeks before working on anyone else. The idea is that you cannot pour from an empty cup.

What self-Reiki is not: a diagnosis, a cure, or a reason to skip medical care. Scientific research on Reiki is limited and mixed, so it is best understood as a contemplative, relaxing practice. Many people value it for exactly that — a dedicated pause that helps the nervous system settle and the mind soften.

Do You Need an Attunement to Do Reiki on Yourself?

This is the most common question, and the honest answer is that traditions differ. In formal Usui Reiki, an attunement (sometimes called a reiju or initiation) from a Reiki Master is considered the doorway into the practice, and many teachers would say true Reiki begins there.

Other teachers take a more open view: that loving, attentive touch and focused intention are available to anyone, attuned or not. If you have not received an attunement, you can still practise a Reiki-inspired self-treatment — the hand positions, breathing and intention described here — and many people find it deeply restful.

If the lineage matters to you, look for a reputable teacher. If you want to start today, start today. The habit of sitting with yourself, hands resting on your body, is valuable either way.

Before You Begin: Setting Up Your Self-Reiki Practice

A little preparation makes the practice feel more like a ritual and less like a task. You do not need much:

• A comfortable position. Lying on your back with a pillow under your knees is ideal; sitting upright in a chair works well too, especially if you tend to fall asleep.
• Twenty to forty minutes for the full sequence, or ten minutes for the short version.
• A quiet space with your phone on silent. Soft lighting or a blanket can help your body feel safe enough to let go.
• A glass of water nearby for afterwards.
• An intention. Something simple, such as "I give myself rest" or "May I be at ease." Avoid outcome-driven intentions; Reiki is traditionally offered for the highest good rather than directed at a specific result.

Many practitioners also begin by reciting the five Reiki principles silently: just for today, do not anger; do not worry; be grateful; work with diligence; be kind to others. They are a lovely way to arrive in the moment.

Want to go deeper? Our master course Reiki-Inspired Self-Healing Practice turns this into a guided, 8-lesson practice. The first lesson is free.

How to Do Reiki on Yourself: The 12-Position Sequence

This sequence follows the classic self-treatment flow, moving from head to feet. Rest your hands gently, fingers together, with no pressure. If touching a spot is uncomfortable, hover your hands an inch or two above the body instead — many practitioners consider this equally effective.

1. Centre yourself. Close your eyes and take five slow breaths. Feel the surface beneath you. Silently state your intention.
2. Eyes and forehead. Cup your palms over your eyes, fingertips resting on the forehead. Notice your breath for two to five minutes.
3. Crown of the head. Place both hands on top of your head, fingertips meeting. Imagine the busyness of the day softening.
4. Back of the head. Cradle the back of your skull in your palms. This position often feels especially soothing for a racing mind.
5. Jaw and cheeks. Rest your palms along your jawline. Let your teeth part slightly and your tongue relax.
6. Throat. Lightly wrap your hands around the front of your throat, or hover them just above it. Keep the touch very soft.
7. Upper chest and heart. Place one hand on your upper chest and the other over your heart. Many people feel warmth or emotion here; simply allow it.
8. Solar plexus. Move both hands to the area just below your ribs. Breathe into your hands.
9. Navel. Rest your hands on your belly at the level of your navel. Feel it rise and fall.
10. Lower belly. Slide your hands down to the lower abdomen, just above the pubic bone, with fingertips pointing inward.
11. Knees and feet (optional). If it is comfortable, bend forward or draw your knees up and rest your hands on each knee, then on the soles or tops of your feet. Otherwise, visualise warmth flowing down your legs.
12. Close the session. Bring your hands together at your heart, give thanks, and gently brush your hands down the front of your body as if smoothing a blanket. Open your eyes slowly and drink some water.

Stay in each position for as long as feels right — two to five minutes is typical. Some practitioners notice an intuitive pull to linger or move on; trust that. The positions loosely correspond to the seven chakras, which you can explore further in chakras for beginners.

A 10-Minute Self-Reiki Routine for Busy Days

Consistency matters more than length. On days when a full session is unrealistic, this compact version keeps the habit alive:

1. Sit comfortably, breathe slowly three times, and set your intention.
2. Hands over your eyes and forehead — two minutes.
3. One hand on your heart, one on your solar plexus — three minutes.
4. Both hands on your lower belly — three minutes.
5. Hands together at your heart, a moment of thanks — one to two minutes.

You can also do single positions throughout the day: a hand on your heart in a stressful meeting, palms on your belly as you fall asleep. These micro-moments are where many people say the practice really starts to change how they feel.

What You Might Feel During Reiki Self-Treatment

Experiences vary widely, and there is no "right" sensation. Commonly reported ones include:

• Warmth, coolness or tingling in the hands or under them
• A heavy, sinking relaxation, or drifting toward sleep
• Gurgling in the belly as the body shifts into rest mode
• Emotions rising — tears, a sigh, unexpected laughter
• Memories or images passing through the mind
• Nothing noticeable at all

That last one matters. Feeling nothing does not mean you are doing it wrong. Many experienced practitioners have quiet sessions often. Treat whatever happens as information, not a test you are passing or failing.

If strong emotions come up, slow down, open your eyes, and feel your feet on the floor. A few grounding techniques can help you return to the present. If difficult feelings persist or feel overwhelming, please reach out to a therapist or someone you trust.

Tips to Deepen Your Self-Reiki Practice

Once the basic sequence feels familiar, these small refinements can make it richer:

• Practise at the same time each day. Morning sets the tone; bedtime helps many people sleep. Pick one and anchor it to an existing habit.
• Pair it with breath. Imagine breathing in and out through your palms. It keeps a wandering mind engaged.
• Keep a short journal. Note how you felt before and after, and anything that stood out. Patterns appear over weeks.
• Add an affirmation. A phrase from our healing affirmations, repeated silently in each position, can give the mind something kind to hold.
• Try a 21-day run. Many Reiki traditions recommend 21 consecutive days of self-treatment after training. It is a gentle structure for building the habit.

Common Mistakes When Doing Reiki on Yourself

Most stumbling blocks come from trying too hard. Watch out for these:

• Forcing energy. Reiki is usually described as flowing, not pushed. Relax your hands and let your intention do the work.
• Chasing sensations. Expecting fireworks can make you tense. Curiosity works better than expectation.
• Skipping the close. Ending abruptly can leave you foggy. Take a minute to give thanks, stretch and drink water.
• Using it instead of care. Self-Reiki is a wonderful complement to medical and mental-health support, not a substitute for it.

If you would like guided practice, our Reiki-Inspired Self-Healing Practice course walks you through self-treatment step by step, with sessions you can follow along with at home. It is included with every RealAttract membership.

This guide is for personal growth and education. It isn't medical, psychological or financial advice. If you're struggling, please reach out to a qualified professional.