24 Minute Reiki Self Treat With Guidance On Being Present

Hello my friend,

Welcome to our Reiki self-treat today.

Thank you for joining me.

During this self-Reiki I'll be inviting you to bring your attention into the present moment,

The here and now.

Our minds may be busy with problems or things we're looking forward to.

Just for 24 minutes I'd like to invite you as much as possible to be in this moment,

To be right here right now.

Some of the time I'm going to be silent and sometimes I'll gently remind you to bring your attention back to the sensations in your hands,

Under your hands,

In your body and to your breath.

First of all it's really important to make ourselves comfortable.

So whether you're lying or sitting,

Make sure you have a blanket and pillows,

Whatever you need to make yourself comfortable.

If you need you can pause this recording while you get yourself ready.

Okay,

Now we're ready.

We're going to start by placing our hands over our eyes.

I suggest placing the heels of your hands on your cheekbones,

Fingers resting on your forehead.

As we do this we're shutting out the light,

Allowing our eyes to rest.

Human beings usually use our eyes a lot to connect with the outer world.

This can be tiring.

So we place our hands over our eyes,

Allowing our eyes and brains to rest,

Helping us to relax.

We're going to spend three minutes just allowing our eyes to rest in this soothing darkness.

So just now be aware of how your hands feel and what they feel.

Can you feel the skin of your face and the bone underneath it?

Maybe you can feel your eyelashes touching your palms and simply notice what your breath is doing.

No need to change anything.

Has your mind gone off to think about something other than what we're doing right now?

If it has,

Kindly bring it back to this moment,

Your sensations in your hands.

Now it's time to move our hands.

So moving our hands to the sides of our head,

The temples,

Again noticing how this feels in your hands and feel the touch of your hands on your head.

This can be a deeply comforting position.

If you need to prop your arms on a pillow to be more comfortable,

Then do.

Bringing our attention to our breath,

Let's notice whether our breath is mostly happening in our chest or whether our belly is rising and falling as we breathe.

Simply noticing.

If your mind has wandered,

Simply bring it back to the sensations of touch and your breath.

If your mind wanders,

Don't be unkind to yourself by blaming yourself for letting your mind wander.

It's what minds do,

It's natural and it's also really good to have some time when your mind is resting,

When your mind is in the present moment,

In the now.

Our self Reiki offers this practice to spend some time with our breath and our body's sensations.

Now moving your hands to the back of your head,

However that's comfortable for you.

You can overlap your hands,

One on top of the other or just have them next to each other,

Cupping the base of your skull at the top of your neck.

Take time to find a position that's comfortable for you.

Just notice how that feels.

Is it awkward for you?

Do you have stiffness in your shoulders?

If you have,

Try breathing into that stiffness and letting it release,

Letting Reiki support you in relaxing.

Notice where your breath is happening,

In your chest or in your belly and as you relax your breath may deepen.

So has it changed?

Again,

If your mind has gone off on some difficulty or challenge in your life,

Somebody's in the present moment,

Or you have a disagreement with,

Just gently bring it back.

Relax,

Release,

Be in the moment.

If you need to yawn,

Have a good yawn.

The back of the head is where a lot of our stressfulness comes from,

Our ancient animal brain that still wants to protect us from the dangers it perceives in the world.

Encourage it to relax,

Just for now,

You're safe.

Bringing our hands now to our upper chest,

The heart position if you like,

Placing your hands however is comfortable for you,

However you feel you need it today.

You might find a V position pointing upwards is helpful,

So that your elbows rest by your sides or you can overlap your hands over the centre of your chest if you feel that part really needs nurturing and caring for.

Again,

Bringing our attention into the present moment,

Noticing the rise and fall of our chest as we breathe,

Which we can now feel with our hands as we rest them on our chest.

Notice any other sensations you can feel in your hands too.

Is there warmth,

Tingling,

Maybe even pain?

You may feel sensations inside your body too,

Perhaps you feel some pain in your chest if you've been going through some grieving process,

Just notice it.

Allow it to be,

If tears come,

Allow them too.

Your mind may have wandered again,

If it has,

Simply bring it back to your breath,

Sensations in your hands,

What you feel in your body,

Without judgment,

Without criticism of yourself.

Moving our hands now to our lower ribs,

So right across the body,

Again noticing if you can feel some movement as you breathe.

This area can often feel tight,

So you may not feel the breath moving your ribs to begin with,

But as Reiki helps you to relax,

See if you can feel those little movements in your ribs,

And again if your mind has wandered,

Bring it back to the breath and the physical sensations in your hands and your body.

Be aware of any emotions that come up too,

Just notice them as if they're like bubbles coming up through the water of a lake,

They come up to the surface and they burst and disappear,

Or bubbles in the air that drift away.

Know that you are not your emotions,

They're just a part of you,

They come and go,

Like the bubbles or the clouds in the sky,

Allow them to be,

Allow them to be felt.

Now moving our hands down on our stomach,

Overlap this position with the previous one a little bit,

So our hands are just below our ribs now,

Again noticing whether you can feel your breath,

Your belly rising and falling,

And notice any sensations in your hands,

Maybe there's warmth,

Heat,

Tingling,

Throbbing,

A feeling like movement under your hands,

And maybe there's nothing at all and that's okay.

Are you aware of the warmth from your body,

Just bringing your attention back from wherever it's been,

Whatever your journey,

Your mind has taken you on,

Simply come back,

Come back to the Reiki,

Come back to my voice,

Come back to your body.

Moving our hands again,

Again overlapping a little bit,

So then now about the level of our belly button,

Right across your body,

Notice the sensations in your body and from your body.

Can you feel your breath moving your belly,

Moving your belly,

Your belly rising and falling,

And if it feels like your breath is still in your chest,

Maybe with this position you can allow your belly to relax,

So that your hands are moving up and down as you breathe in and out,

Maybe you can think of breathing into your hands.

If your mind has wandered again,

Bring it back to the rising and falling of your belly,

Any sensations in your hands and from your hands,

And if you need to yawn,

Yawn,

And if you need to sigh,

Allow yourself to sigh,

Big sigh,

And now moving our hands to the last position on the lower abdomen,

The pelvic area,

Can you feel the breath right down there?

See if you can fill your body with air right from this place,

Deep down in your body,

Deep breath,

And letting it go again,

And again,

Noticing our hands,

The sensation of touch on our body,

And any sensations in our hands.

If you don't have any sensations in your hands,

Notice that,

It doesn't mean you're doing anything wrong.

If you've drifted off without your mind trying to work something out,

Or remembering a problem,

Allow yourself to enjoy that peace of a resting mind.

We're coming to the conclusion of today's session soon,

Just take your time,

And if you wish to stay in this place,

If you're deeply relaxed and you want to just drift off to sleep,

That's fine,

Just do that,

Your body will thank you for the rest.

But if you have things to do that are really important,

And you need to come back,

In a moment we'll conclude the session and wake up.

For now,

Just rest in the delicious feeling created by giving ourselves Reiki,

The peace,

The grace.

Thank you for joining me today.

This concludes your Reiki session,

May you carry this peace of mind and body through your day.

Thank you,

Thank you Reiki.