Many people discover Reiki by lying on a treatment table while a practitioner places their hands gently over the body. It feels calm, warm and deeply restful, and afterwards a common question follows: "Can I do this for myself?" The answer is yes, once you have completed Reiki Level 1. A daily self-Reiki routine is one of the most important parts of the Reiki tradition, and in the original Japanese teachings it was seen as the foundation of everything else. Before you give Reiki to others, you practise on yourself, every day.
In this article you will learn a simple self-Reiki routine to follow at home, how long it takes, and how to turn it into a habit that fits into a busy life. Please note that self-Reiki is practised after you have completed Reiki Level 1, because this is where you receive your attunement and learn the self-treatment. If you are new to Reiki, you may first like to read our beginner's guide, What Is Reiki?, to understand how the practice works and how to begin.
Why Daily Self-Reiki Matters More Than You Think
Mikao Usui, the founder of Usui Reiki, asked his students to treat themselves daily. This was not an extra exercise but the heart of the practice. Regular self-Reiki is especially recommended in the beginning, after your attunement, because it helps you absorb and integrate the Reiki energy. A practitioner who gives Reiki to themselves every day becomes more grounded, more aware of their own body, and more present with others. Over time, this personal practice also allows a stronger flow of Reiki when you give sessions to other people, and it deepens your trust in your own inner guidance.
Many people notice that self-Reiki feels more subtle than receiving Reiki from another practitioner. This is completely normal, and it does not mean the practice is less valuable. Self-Reiki gently supports balance on the physical, mental, emotional and spiritual levels, and it can help you meet daily challenges with more calm and clarity. You do not need special equipment, a large room or a lot of time. You need your hands, a comfortable place, and the willingness to slow down and listen to yourself.
Before You Begin: Self-Reiki Starts With Reiki Level 1
In the Usui Reiki tradition, you can only give Reiki, to yourself or to others, after you have received an attunement from a Reiki teacher. The attunement takes place during Reiki Level 1 training, and it is what opens you to channel Reiki energy. The full self-treatment is also taught at this first level, so that every student leaves the training ready to practise on their own at home.
If you have already completed Reiki Level 1, the routine below will help you build a steady daily practice. If you have not yet taken Level 1, this article gives you a clear picture of what self-Reiki looks like and what you will learn during your training. You can read more about the full path from Level 1 onwards in our guide, How to Become a Reiki Healer.
Preparing Your Space and Your Mind
A few minutes of preparation will make your self-Reiki session feel much deeper. Choose a quiet place where you will not be disturbed, and switch your phone to silent. One of the beautiful things about self-Reiki is its flexibility, because you can practise lying down, sitting or even standing. Many people love to practise lying in bed, while sitting in a chair can make it easier to reach your knees, ankles and feet. Wear loose clothing and remove anything tight, such as a belt or heavy jewellery.
When you are settled, close your eyes and take a few slow breaths. Bring your palms together in front of your chest. In Reiki this is called Gassho, a simple gesture of respect and centring. Silently set an intention for your session, for example "May Reiki flow for my highest good." Many practitioners also repeat the five Reiki principles at this point, as they gently guide the mind into the right attitude for the practice.
The Self-Reiki Hand Positions, Step by Step
For self-Reiki, you use more or less the same hand positions that you would use when giving a Reiki session to another person. The routine moves from the head down to the feet and then returns to the head to close. Let your hands rest lightly on the body, or hold them a few centimetres above it where this is indicated. Stay in each position for about one to two minutes, or as long as feels right, which makes the full self-Reiki routine around 30 to 45 minutes.
When you give yourself Reiki, for example lying in bed, there will be some positions that you cannot comfortably reach. This is completely fine. Place your hands on all the positions that you can easily touch, and for the parts you cannot reach, simply visualise that area of your body and beam the Reiki energy there. Reiki follows your intention, so you never need to strain or twist your body to complete the routine.
Positions 1 to 3: The Eyes, Ears and Crown
Begin by placing your palms gently over your closed eyes, with your fingertips resting on your forehead. Then move your hands to cover your ears, letting the outside world become quieter. For the third position, rest your hands on the crown of your head. These first positions help the mind settle, and many people notice their breath becoming slower and deeper here.
Positions 4 to 6: The Throat, Collar Bones and Heart
Next, hold your hands just above your throat, without touching it, so that this sensitive area receives Reiki with no pressure at all. Then rest your hands below your neck on your collar bones. For the sixth position, hold your hands a little above your heart. The heart area is often the most tender part of the routine, so simply breathe and allow whatever you feel to be there, without judging it.
Positions 7 to 10: The Ribs, Abdomen, Hips and Lower Belly
Now move your hands down to rest on your ribs, and then on your abdomen. For the ninth position, place your hands on your hip bones, one on each side. Finish this part of the routine by holding your hands just above the pubic bone, without touching. These positions cover the centre of the body, where many people hold stress and tension, so you may notice a deeper sense of relaxation as you stay here.
Positions 11 to 16: The Shoulders, Elbows and Wrists
Now give Reiki to your arms, one side at a time. Rest your left hand on your right shoulder, then on your right elbow, and then hold your right wrist and hand. Repeat the same three positions on the left side with your right hand. Our arms and hands do so much work every day, and this part of the routine is a gentle way of thanking them.
Positions 17 to 20: The Thighs, Knees, Ankles and Feet
Rest your hands on your thighs, and then on your knees. If you are sitting, you can also hold your ankles and then place your hands on the soles of your feet. If you are lying in bed, your ankles and feet may be too far to reach. In this case, keep your hands resting where they are comfortable, visualise your ankles and the soles of your feet, and beam the Reiki energy there. These positions help you feel grounded and connected to the earth, which is a lovely balance after the earlier positions on the head.
Positions 21 to 24: Returning to the Head and Closing
To complete the circle, return to the head and repeat the first three positions: the eyes, the ears and the crown. For the final step, visualise your whole body, from the top of your head to the tips of your toes, and beam the Reiki energy through all of it. Then bring your hands together in Gassho, thank yourself for taking this time, and slowly open your eyes. Drink a glass of water before you continue with your day.
Trust Your Intuition as Your Practice Grows
The hand positions give you a clear structure, and this is especially helpful when you are new to Reiki. Over time, you can begin to trust your intuition about where your hands want to go. You may feel drawn to stay longer in one place, or to add a position on an area that needs extra care. This is a natural part of your growth as a Reiki practitioner. With regular practice and patience, you will become more confident and more connected to your own inner guidance.
No Time? Try a 5-Minute Self-Reiki Routine
On busy days, a full session may not be possible, and that is completely fine. A short practice done regularly is often more helpful than a long one done only once in a while. Simply place one hand on your heart and the other on your belly, and set the intention for Reiki to flow for your highest good. Stay like this for a few minutes and breathe slowly.
This small practice can feel surprisingly refreshing and grounding. You can do it in bed before you get up, during a short break at work, or while you sit on the train. These little moments add up and help keep your practice alive, even when life is full.
Morning or Evening: When Is the Best Time for Self-Reiki?
The best times for self-Reiki are usually after waking up or before going to bed. A morning session helps many people start the day feeling centred and clear before work, family and messages begin to fill their mind. It can be a beautiful way to set the tone for the hours ahead.
An evening session is a gentle way to let go of the day, and practising in bed is especially popular. If you feel tired in the evening and do not have the energy for the full routine, you can always place one hand on your heart and one hand on your belly as you lie down, and simply stay in this position before falling asleep. It does not matter if you drift off while your hands are still resting there. Whatever time you choose, try to practise at the same time each day, because a fixed time makes it much easier to turn self-Reiki into a lasting habit.
How to Make Your Daily Reiki Practice a Lasting Habit
The biggest challenge with any daily practice is not learning it but continuing it. A helpful approach is to connect self-Reiki to something you already do every day, such as waking up, brushing your teeth or going to bed. When the new habit is linked to an existing one, you are far less likely to forget it.
It also helps to be kind to yourself when you miss a day. Self-Reiki is not a test, and there is no need to feel guilty. Simply start again the next day. Some people like to keep a small notebook next to their bed to write down a few words after each session. Looking back after a month often shows how much has gently shifted.
A Note on Reiki and Your Health
Reiki is a complementary practice that supports relaxation and wellbeing. It does not replace medical diagnosis or treatment, and it should not be used instead of the care of a doctor or therapist. If you have a health concern, please continue to follow the advice of your medical professional and see self-Reiki as a gentle addition to your self-care.
Begin Your Self-Reiki Journey With Reiki Level 1
Self-Reiki is a gift you can give yourself every single day, and its effects grow quietly with time. If you have not yet received your attunement and would like to learn the practice in its full traditional form, Punnu Wasu teaches Usui Reiki trainings, starting with Level 1, twice a year at The Yoga Barn in Bali and twice a year in Switzerland. You can find all dates and details on the Reiki Training in Bali page, or join a training in Switzerland at Kientalerhof or Schweibenalp. It is a warm, welcoming way to begin, and a strong foundation for everything that follows.
Frequently Asked Questions About Self-Reiki
Can I do self-Reiki without Reiki Level 1?
No. In the Usui Reiki tradition, you need to complete Reiki Level 1 and receive an attunement from a Reiki teacher before you can give Reiki to yourself. The full self-treatment is taught during this first level, so every student can begin a daily practice straight after the training.
How do I do Reiki on myself?
After Reiki Level 1, you use more or less the same hand positions that you would use for another person. You move from the head down to the feet, staying one to two minutes in each position, and then return to the head to close the session with a moment of gratitude.
What if I cannot reach some of the hand positions?
This is very common, especially when you practise lying in bed. Place your hands on the positions you can easily touch, and for the areas you cannot reach, visualise that part of your body and beam the Reiki energy there.
What are the self-Reiki hand positions?
The self-Reiki hand positions begin with the eyes, ears and crown, then move to the throat, collar bones and heart, the ribs, abdomen, hip bones and lower belly, the shoulders, elbows and wrists, and finally the thighs, knees, ankles and soles of the feet. To close, you return to the eyes, ears and crown and beam Reiki through the whole body.
How long should a self-Reiki session last?
A full session usually takes around 30 to 45 minutes. On busy days, even a few minutes with one hand on your heart and one on your belly is a meaningful practice.
Why does self-Reiki feel weaker than receiving Reiki from someone else?
Many people find that self-Reiki feels more subtle than a session with another practitioner. This is normal and does not mean it is working less. With regular practice, most people become more sensitive to the energy and more aware of its gentle effects.
Can I do self-Reiki in bed before sleep?
Yes. Lying in bed is one of the most comfortable ways to practise. If you are tired, simply place one hand on your heart and one hand on your belly before falling asleep. It is completely fine if you drift off during the session.
How often should I practise self-Reiki?
Daily practice is ideal, especially in the first weeks after your attunement, because it helps you absorb and integrate the Reiki energy. Regularity matters more than length, so a short daily session is better than a long one once a week.