The Christmas–New Year period can be beautiful… and exhausting
You might be eating differently, going to bed later, drinking more, travelling, seeing family, juggling money and emotions, revisiting the whole year in your mind. No wonder your body and nervous system can feel a bit frayed.
Instead of pushing yourself with harsh resolutions, you can give yourself something much kinder:
A simple 20-minute self-Reiki practice that you use at bedtime
– and again if you wake in the night –
to support your happiness, sleep, and overall well-being.
This is your time to let Reiki hold you, reset you, and remind your whole system that it’s safe (and time) to rest.
Reiki, deep relaxation and ‘sleep-like’ states
When you give yourself Reiki, you may notice yourself drifting into that dreamy place between waking and sleep, not quite fully conscious, not fully asleep either. Many people describe:
feeling 'zoned-out' or timeless
seeing soft colours or light
feeling their body heavy and deeply relaxed
waking from a session feeling clearer, lighter, more peaceful.
Some practitioners talk about brainwave states when they describe Reiki. Strictly speaking, the deeply relaxed states seen in meditation and light sleep are usually linked to alpha and theta brain waves in scientific studies, but you don’t need to memorise the labels.
What matters is this:
Reiki can guide you into a deeply relaxed, meditation-like state that feels very similar to certain stages of sleep.
Small studies and clinical observations suggest that Reiki sessions can help reduce stress and anxiety and improve aspects of quality of life, especially when you give yourself enough time to really sink into the experience.
So in this ritual, you’re going to let yourself have at least 20+ minutes, often the point where your body and mind start to shift more deeply.
Your 20+ minute bedtime self‑Reiki practice
You can do this whether you’re completely new to Reiki or you’ve been practising for years.
If you’re attuned, Reiki will flow as your hands make contact.
If you’re not attuned, you can still follow these steps as a loving touch and relaxation practice.
1. Set the scene (2–3 minutes)
Before you start, you may like to -
Dim the lights or have one soft lamp or candle.
Put your phone on Do Not Disturb.
Make your bed inviting – arrange lots of pillows (especially under your arms and shoulders for support), maybe have a favourite blanket or throw.
If you like, have a few sips of water or herbal tea nearby.
Then offer yourself a simple intention, such as -
“For the next 20+ minutes, I give myself to Reiki, and rest.”
“This is my time for peace, happiness and healing.”
Lying on your back in a comfortable, supported position, gently close your eyes.
Begin with your breath (2–3 minutes)
Place your hands wherever is comfortable to begin (you might like starting at your heart or over your belly).
Notice the natural rhythm of your breathing.
Let your breath gradually slow and soften.
If it feels good, gently lengthen your exhale:
Inhale for a count of 2, 3 or 4
Exhale for a count of 4,6 or 8
Each exhale is like a small letting go.
You don’t need to force anything. You simply notice and soften, inviting your mind and body to arrive in this moment.
Flow through your self‑Reiki hand positions (20+ minutes)
Here are some suggested positions, but truly:
You can use any hand positions that feel right for you.
Stay with each position for at least 3+ minutes. If a certain area feels especially good OR it feels like you need more Reiki there, keep your hands there longer. Aim for 20+ minutes, more if you have time.
a) Head and mind
Hands over your eyes or forehead, or one hand on the forehead and one at the back of the head.
Both hands on the back of your head (a hand position known to calm the mind and relax the body)
Feel the flow - focus your awareness gently on one palm at a time and feel the flow of Reiki (subtle pinpricks, tingling, warmth, heat are indications that the Reiki is flowing)
You might silently say:
“Just for this moment, I let the day go.”
This can help ease mental tension and support clearer, calmer thinking.
b) Heart and chest
Hands over the centre of your chest.
Feel your chest rise and fall.
Feel the flow - focus your awareness gently on one palm at a time and feel the flow of Reiki (subtle pinpricks, tingling, warmth, heat are indications the Reiki is flowing)
This supports your emotional heart, softening worry, grief, or heaviness and inviting a sense of nurturing, relaxation, warmth, and connection.
c) Solar plexus and upper abdomen
Hands between your ribs and navel.
Notice any tightness, butterflies or knots slowly unwinding as your hands rest here.
Feel the flow - focus your awareness gently on one palm at a time and feel the flow of Reiki (subtle pinpricks, tingling, warmth, heat are indications that the Reiki is flowing)
This area often relates to confidence, digestion, and how you “digest” life. Reiki here can support both emotional and physical ease.
d) Lower belly
Hands below the navel on the 2nd and/or 3rd chakras or the tanden/hara area.
Feel the flow - focus your awareness gently on one palm at a time and feel the flow of Reiki (subtle pinpricks, tingling, warmth, heat are indications that the Reiki is flowing)
You might imagine your whole pelvis and lower belly softening and settling into the mattress.
This can be very grounding and stabilising, especially if you’ve felt scattered, worried or anxious.
e) Feet or legs
Place your hands on your groin area for as long as you like.
Feel Reiki flowing out through each palm (tingles, prickles, pins and needles, warmth, heat) down through your legs and to the soles of your feet
This relaxes stressed leg and foot muscles and soothes restless leg syndrome. Sometimes your legs may feel very heavy afterwards – this is a good sign that the muscles are relaxing. Keep up the good Reiki!!
Using Reiki when you wake in the night
If you wake during the night, instead of reaching for your phone or immediately wrestling with your thoughts, you can use Reiki as your nighttime reset.
You don’t need a plan or a specific sequence:
Simply place your hands anywhere that feels right and let Reiki flow.
For example, you might choose:
both hands over your heart for as long as you like.
one hand on your heart and one on your belly
both hands on your lower belly
one hand on your forehead, one on the back of your head, or
both hands at the back of your head.
Both hands on your crown chakra (top of your head), flows Reiki through your whole body.
Give yourself as much Reiki as you like, for as long as you like (stay comfortable, wherever you like, until you feel like falling asleep again.
You’ll drift back to sleep at some stage. Sometimes you won’t, but you’ll still be:
resting your entire nervous system,
relaxing and calming your whole body naturally,
and nurturing your entire energy body for a much more flowing next day.
That, in itself, supports your happiness, resilience and all aspects of your holistic health.
Reiki as a daily habit for happiness and good health
Over time, regular self-Reiki can become one of the foundations of your wellbeing. Many people notice:
more emotional balance and optimism
less reactivity and more spaciousness
fewer “knots” of tension in the body
a greater sense of being guided, supported and connected
Reiki self and professional treatments can help reduce stress and anxiety and support quality of life in different groups, including nurses and people living with illness.
But beyond the research, what really matters is how you feel.
If you show up for yourself most days with 20+ minutes (or more) of self‑Reiki:
you give your body regular chances to shift into deep relaxation,
you teach your system that rest and happiness are allowed,
and you create a rhythm of care that your health can grow on.
There are many common benefits to all forms of Reiki treatments, whether you’re giving or receiving Reiki.
Important reminders (because you’re important)
Even though Reiki can support your sleep, mood and health in powerful ways, it’s still complementary to all alternative and orthodox medicine:
Don’t stop or change any medication or treatment without speaking to your doctor.
If you’re struggling with long-term insomnia, very low mood, intense anxiety or physical symptoms that worry you, please seek professional medical or psychological support. Reiki is a beautiful ally, one that anyone can learn and use daily in conjunction with your Dr'r recomendations.
Think of this 20+ minute ritual as you taking your seat at the centre of your life, saying:
“I am worth this time. My happiness, my sleep, and my health are priorities.”
Night after night, hand position after hand position, let your Reiki remind you:
you are held, you are supported, and rest is an absolute necessity AND your birthright.
Some Reiki resources for you
Calming Reiki music with a gentle but clear, 3-minute bell
Background Reiki music for full relaxation (3 hrs long, no interruptions)
Background Reiki music to fall asleep with (3 hrs long, no interruptions)
Learn more about Reiki - 'One With Reiki' & 'This is Reiki' by Frank Arjava Petter
The Gokai - the Five Reiki Principles, for personal development with traditional Reiki
The Gassho & Kenyoku Japanese Reiki practices.
