You’ve decided to try self-Reiki. You’ve read that anyone can do it, you have a few quiet minutes, and you’re ready — but now there’s a different question. What do you actually do on day one?

The good news: a first week of Reiki asks very little of you. No memorizing, no perfect posture, no special setup. Just your hands, your breath, and a handful of minutes.

Here’s a gentle seven-day plan to get you started, one small step at a time, with nothing to perform.

Before You Begin: What You Actually Need

Almost nothing. A chair or a bed, your two hands, and five quiet minutes. That’s the whole list.

You don’t need to be attuned, gifted, or experienced to rest your hands on your body and breathe. If you’re still wondering whether Reiki is something you’re allowed to try on your own, our post on whether anyone can learn Reiki covers that first. Otherwise, find a comfortable seat, switch your phone to silent, and let’s begin.

Days 1-2: Just Rest Your Hands

For the first two days, forget about hand positions entirely. Sit or lie down somewhere comfortable. Rest both hands gently over the center of your chest, or one hand on your heart and one on your belly. Close your eyes and breathe slowly.

That’s it. Stay for three to five minutes. You’re not trying to make anything happen; you’re simply getting used to the stillness and the warmth of your own hands. If your mind wanders, let it. And if you feel nothing in your palms, that’s completely normal — even practitioners of many years often feel very little, and it doesn’t mean anything is missing.

Days 3-4: Add a Few Hand Positions

Now that resting feels natural, add a little structure. Traditionally, self-Reiki moves from the head downward, so try four simple placements, a minute or two each:

• Hands cupped lightly over the top or back of your head
• Palms resting gently over your eyes and face
• One hand at your throat, one over your heart
• Both hands on your belly

Move on whenever it feels right. There’s no exact number of positions to hit and no stopwatch to obey. If you’d like to see the full traditional map of where the hands go, our practical hand-position guide lays them all out.

Days 5-7: Build a Short Daily Routine

By the back half of the week, you can string those placements into one smooth flow. Start at your head and work slowly down to your torso, pausing wherever feels good. Five to ten minutes is plenty.

This is where a timer earns its keep. Set it once and you can keep your eyes closed instead of checking the clock — a gentle chime tells you when to move to the next position, so the whole session stays calm and hands-free. If you have a few extra minutes, rest your hands on your lower back or anywhere that feels tense, and let them linger.

Tips to Make It Stick

A first week turns into a lasting habit when you make it easy to repeat:

• Pick a time and anchor it. Many people practice in the morning to set the tone for the day, or in bed to wind down at night. Both work beautifully.
• Consistency beats length. Five minutes every day does more for you than an hour once a week.
• You can’t do it wrong. There’s no posture to perfect and no breath to count. If you drift off mid-session, that’s a sign you relaxed, not a mistake.
• Keep it light. Self-Reiki is a complementary self-care practice — a calm few minutes for your own wellbeing, alongside (never in place of) regular healthcare.

Where to Go From Here

One week in, you’ll have something most people never quite build: a small daily practice that’s entirely your own. From here, you can simply keep going — our guide to making Reiki a daily self-care practice has gentle ideas for weaving it into everyday life. And if you ever feel called to the formal path, you can explore Reiki Levels I, II, and Master whenever the time feels right.

Whatever you choose, the most important step is the one you already took: showing up for a few quiet minutes, hands resting, breath slowing.

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ReikiAll turns this whole plan into something you just press start on — guided hand positions, a built-in timer, and gentle reminders so day eight feels as easy as day one. Download ReikiAll, available on the App Store and Google Play, and let your practice begin.