Set up an ordinary space and choose a practical, comfortable starting point.
Make a small appointment with yourself
For this first self-practice, choose a time when you are free to sit without also driving, cooking, or supervising something that needs your attention. You do not need a perfect quiet room or a large gap in your day. A realistic pause is more useful than a special occasion that never arrives. If the moment is unsuitable, reading the instructions now and practising later is a complete choice.
Decide what you want to explore in simple terms: 'I will try a supported sitting position and notice whether I want to continue.' Avoid setting a target such as achieving deep peace or feeling warmth. Those are experiences you cannot promise yourself. Preparing well means making the activity understandable and workable, rather than arranging a particular result.
Use what you already have
Start with a familiar, stable chair or another usual resting place where you can be comfortably supported. Keep needed glasses, a walking aid, or your usual supports within reach. A folded towel or cushion may give your forearms somewhere to rest. Arrange it before beginning so that you are not stretching for something halfway through. If a support makes you less comfortable, remove or adjust it.
Wear your usual comfortable clothes and keep them on. No special clothing, oils, crystals, candles, music, or equipment are required. You can lower background noise if you want, or leave familiar sounds alone. If an alarm would help you remember another commitment, choose one you are comfortable hearing. It is a reminder, not a rule that requires you to keep practising until it rings.
Choose your position first
Try the chair before adding hand positions. Let the backrest support you if that suits you, and find a comfortable place for your feet. If your feet do not reach the floor comfortably, use your usual foot support rather than balancing on tiptoe. Rest your hands in your lap, on your thighs, or on supported forearms. There is no need to hold yourself rigidly upright or imitate a photograph.
The NHS's breathing guidance uses supported positions and advises against forcing the breath. In this course, you can simply let breathing continue in its usual way. You are not asked to hold your breath, deepen every breath, or follow a count. Keep your eyes open or closed according to your preference; looking at an ordinary point in the room is a valid option.
Make the sequence easy to follow
Read Comfortable hand positions before you begin the guided exercise. Notice the universal alternative: hands supported in your lap. If a suggested position is awkward, private, or unappealing, use that alternative. You can also leave out all changes of position and spend the whole exercise with your hands resting. The purpose of the sequence is to reduce decisions while learning, not to make you complete a body checklist.
Keep the instructions where you can see them without twisting your neck. You may read one step, look away, and then return to the page. If you prefer not to use a screen during practice, remember three parts: settle into a supported position, choose a comfortable place for your hands, and finish deliberately. You can add detail on another occasion.
Know how you will close
Before starting, decide how you will return to your day. You might lower your hands into your lap, look around the room, notice the next task, and move when ready. You do not have to make a sudden transition from stillness to standing. Keep your usual approach to moving safely, including any advice or support you already use.
A phone call, discomfort, a change of mind, or a practical responsibility can all bring the exercise to an end. An interruption does not spoil what came before it. When you are ready, continue to Comfortable hand positions and Seated and comfort options. The guided page, Gentle self-practice, will bring the pieces together so you can try the exercise without remembering everything at once.
Self-practice preparation checklist
Sources and further reading
- NHS: Breathing exercises for stress — Background for supported sitting, comfortable clothing, and not forcing the breath. The course does not reproduce the NHS timed breathing exercise.
- International House of Reiki: What hand positions to use for Self-Treatment with Reiki? — This Reiki school describes sequences as learning structures rather than one mandatory order. The positions here are original optional course adaptations, not a historical sequence or a medical prescription.