These practices are drawn from traditional Japanese roots and are offered as everyday tools for settling the nervous system, softening emotional reactivity, and returning to your center. They are small ways of coming back to yourself and do not require formal Reiki training.

A Simple Daily Rhythm

Consistency in these practices is more important than completing every step.

Morning: Arrive in Your Body (2–3 minutes)

• Step 1: The Reset. Sit or stand comfortably and bring your hands together in a gentle prayer position (Gassho) at the center of the chest. Allow the breath to slow down and simply notice that your body is here and the day is beginning.
• Step 2: The Center. Place one hand on the lower belly (Hara), just below the navel. Inhale gently through the nose, then exhale slower than you inhaled, letting your attention drop into the belly. Repeat for three to five breaths.
• Step 3: The Direction. Finish with a quiet, one-sentence intention for the day, such as, “Today, I will be a little kinder to myself”.

During the Day: When You Feel Off-Centre (1–2 minutes)

• Step 1: Quick Clearing Sweep. Place your right hand on your left shoulder and sweep diagonally across the chest to the right hip. Repeat with the left hand on the right shoulder, sweeping to the left hip. Finally, sweep down each arm from shoulder to fingertips. This action intends to clear the “static” of daily stress and mental clutter.
• Step 2: Steady Breath. Rest one hand on the lower belly and take one slow breath in and one slow breath out. On the exhale, feel your physical weight in your chair or through your feet.

Evening: Clear the Day Before Sleep (3–5 minutes)

• Step 1: Reflection. Return to the prayer position (Gassho) at the chest. Notice how the body feels compared to the morning and acknowledge one thing you are grateful for.
• Step 2: Final Sweep. Repeat the diagonal clearing sweep over the chest and down the arms to release the day.
• Step 3: Rest. If natural, rest your hands on your chest or belly and breathe quietly for one minute before sleep.

Quiet Principles for Daily Life

These five directions provide a clear inner shape for your day:

• Let go of anger where you can.
• Let go of needless worry where you can.
• Cultivate gratitude in small ways.
• Be honest in your efforts and work.
• Be kind to yourself and others.

Why These Practices Help

These tools utilize your body’s existing functions to support wellbeing. Breath brings attention out of racing thoughts and into the present moment. Physical touch (hands on chest or belly) signals safety to the nervous system. These foundations support your inner life regardless of whether you choose to explore formal Reiki training later.