Reiki Meditation Techniques: Gassho, Joshin Kokyu Ho & Hatsurei Ho Guide
Learn traditional Japanese Reiki meditation techniques including Gassho meditation, Joshin Kokyu Ho breathing, and the complete Hatsurei Ho practice. Includes step-by-step instructions and guided script for combining Reiki with seated meditation.
What Is Gassho Meditation and How Do You Practice It?
Gassho meditation is the foundational Reiki meditation technique taught by Mikao Usui to all his students. The word Gassho means "two hands coming together" in Japanese and refers to the prayer position where palms are pressed together in front of the heart with fingers pointing upward. In Gassho meditation, the practitioner sits comfortably with eyes closed, brings the hands into Gassho position, and focuses all attention on the point where the two middle fingers meet. This single point of focus functions similarly to watching the breath in Vipassana or repeating a mantra in Transcendental Meditation. When the mind wanders, you gently return attention to the fingertip contact point. The physical sensation at the fingertips becomes an anchor for present-moment awareness. Practitioners often notice warmth, tingling, or pulsing at the point of contact as Reiki energy begins to flow. Usui recommended practicing Gassho for 20 to 30 minutes morning and evening, making it the most frequently practiced Reiki technique. The simplicity of Gassho makes it accessible to complete beginners while remaining valuable for advanced practitioners.
Gassho comes from Japanese Buddhist tradition where it serves as a gesture of reverence, gratitude, and centering. In Usui's system, Gassho became a meditation method rather than merely a ceremonial gesture. The Usui Reiki Ryoho Gakkai in Tokyo still opens every meeting with group Gassho meditation, following the tradition established by Usui himself. Hiroshi Doi, a member of the Gakkai and author of Modern Reiki Method for Healing, describes how the practice was maintained in Japan even as Western Reiki moved away from meditation toward a more therapeutic focus. The neuroscience of focused attention meditation explains why Gassho works: sustained focus on a single point activates the prefrontal cortex, strengthens attentional networks, and gradually quiets the default mode network (the brain's wandering mind). Research by Antoine Lutz and Richard Davidson at the University of Wisconsin has shown that focused attention meditation produces measurable changes in brain structure and function within weeks of regular practice.
What is the correct hand position for Gassho?
Press the palms together firmly but without strain, with fingers together and pointing upward. Hold the hands at heart level or slightly above, with the forearms roughly parallel to the floor. The key is comfortable contact where you can clearly feel the middle fingertips touching. Some practitioners hold the hands higher, at nose level, following certain Buddhist traditions, but heart level is standard in Reiki.
How do you handle distracting thoughts during Gassho?
When thoughts arise, simply notice them without judgment and gently redirect attention to the fingertip contact point. Do not try to suppress thoughts or feel frustrated when they occur. The practice is the returning, not the absence of thought. Over time, the periods of focused attention lengthen naturally. Beginners may find that thoughts are nearly constant at first, and this is completely normal.
Can Gassho be practiced without Reiki attunement?
Yes. Gassho meditation functions as a powerful concentration practice regardless of Reiki attunement. Anyone can benefit from the focused attention and calming effects. Attuned practitioners may notice additional sensations like heat or energy flow in the hands, but the core concentration practice is universally accessible. Many meditation teachers outside the Reiki tradition teach similar hand-focus techniques.
What Is Joshin Kokyu Ho and How Does It Build Reiki Energy?
Joshin Kokyu Ho translates to "focusing the mind with the breath" and is a Reiki breathing technique that draws universal energy into the body through the crown chakra on the inhale and stores it in the hara (lower abdomen, roughly two inches below the navel) on the exhale. To practice, sit comfortably with hands on your thighs, palms facing upward. On the inhale, breathe naturally through the nose and visualize white light entering through the crown of your head, flowing down through your central channel, and collecting in the hara. On the exhale, visualize this energy expanding from the hara outward in all directions, filling your entire body and aura with light. With each breath cycle, the hara grows brighter and more energized. Continue for 10 to 15 minutes. This technique strengthens the practitioner's connection to Reiki energy, builds energetic reserves in the hara (the body's power center in Japanese tradition), and creates a state of centered calm that enhances all subsequent Reiki work.
The hara (also called the tanden or dantian in Chinese) is considered the body's energetic center in Japanese martial arts, healing, and spiritual traditions. In aikido, kendo, and other martial arts, cultivating hara energy is fundamental to power and stability. Mikao Usui, who studied martial arts before developing Reiki, likely drew from this tradition when incorporating Joshin Kokyu Ho into his practice. The concept parallels the lower dantian in Chinese qigong, where practitioners spend years building qi reserves through breathing exercises. The physiological basis may involve the enteric nervous system, sometimes called the second brain, which contains over 100 million neurons in the gut and produces 95% of the body's serotonin. Deep abdominal breathing activates the vagus nerve and shifts the nervous system from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance, producing measurable reductions in cortisol and heart rate.
What is the hara and why is it important in Reiki?
The hara (also called tanden) is the energetic center located approximately two inches below the navel and inward toward the spine. In Japanese tradition, it is the seat of life force, willpower, and authentic self. A strong hara provides stable grounding for channeling Reiki energy. Practitioners with a well-developed hara report steadier energy flow, greater intuitive sensitivity, and reduced fatigue during treatments.
How is Joshin Kokyu Ho different from pranayama?
Both are conscious breathing techniques that work with life force energy, but they come from different traditions. Pranayama (from Indian yoga) includes many techniques with specific breath ratios, holds, and locks (bandhas). Joshin Kokyu Ho is a single technique focused specifically on drawing Reiki energy into the hara. It does not involve breath retention, counting, or forceful techniques. The visualization component is central to Joshin Kokyu Ho.
Can you practice Joshin Kokyu Ho before a Reiki session?
Yes, and this is highly recommended. Five to ten minutes of Joshin Kokyu Ho before treating a client centers the practitioner, builds energy reserves in the hara, and creates a clear connection to the Reiki source. Many practitioners report that their sessions feel more powerful and intuitive when they prepare with this breathing technique. It is also useful before important meetings, exams, or any situation requiring centered presence.
What Is Hatsurei Ho and How Do You Practice the Complete Technique?
Hatsurei Ho is the complete daily Reiki meditation practice that Mikao Usui taught to his students, combining several techniques into one comprehensive session. The full practice takes 20 to 30 minutes and proceeds in this order: First, sit in seiza or a comfortable position and perform Kenyoku Ho (dry bathing or brushing off) by sweeping your hands diagonally across your chest and down your arms three times on each side to clear stagnant energy from your aura. Second, enter Gassho meditation for several minutes to quiet the mind and connect with Reiki. Third, transition to Joshin Kokyu Ho breathing, drawing energy through the crown into the hara with each breath. Fourth, practice Mokunen, setting a clear intention for your session such as "I will begin Hatsurei Ho now" or "I am a clear channel for Reiki energy." Fifth, perform Seishin Toitsu, a concentration technique where you breathe Reiki energy from the hara out through the hands on each exhale. Sixth, close with Gokai Sansho, reciting the five Reiki principles three times. End in Gassho with gratitude.
Hatsurei Ho was virtually unknown in Western Reiki until the late 1990s, when Hiroshi Doi and Frank Arjava Petter independently brought Japanese Reiki techniques to international attention. Doi, who trained with both Western Reiki Masters and the Usui Reiki Ryoho Gakkai in Japan, describes Hatsurei Ho as the single most important daily practice in his book Modern Reiki Method for Healing. He notes that the Gakkai considers spiritual development through practices like Hatsurei Ho to be the primary purpose of Reiki, with hands-on healing being a secondary application. This contrasts with Western Reiki's emphasis on treating others. Petter's research in Japan revealed that Usui's original students practiced Hatsurei Ho daily and considered it essential for maintaining clear energy channels. The Gakkai still performs group Hatsurei Ho at their meetings, creating a powerful collective energy field that individual practitioners can draw upon.
What is Kenyoku Ho and how do you perform it?
Kenyoku Ho (dry bathing) is an aura cleansing technique. Place your right hand on your left shoulder and sweep diagonally down across your chest to the right hip. Repeat with the left hand from right shoulder to left hip. Then sweep down each arm from shoulder to fingertips, right arm first, then left. Perform the full sequence three times. This clears stagnant energy from your biofield before meditation.
How does Seishin Toitsu differ from Joshin Kokyu Ho?
In Joshin Kokyu Ho, you draw energy in through the crown and store it in the hara. In Seishin Toitsu, you reverse the flow: on each exhale, you send the stored hara energy out through your palms. This technique develops the practitioner's ability to emit Reiki energy through the hands and is excellent preparation for giving treatments. Together, the two techniques create a complete cycle of receiving and transmitting energy.
Can beginners practice the full Hatsurei Ho sequence?
Yes, though building up gradually is recommended. Start with just Gassho meditation for the first week, add Joshin Kokyu Ho in the second week, incorporate Kenyoku Ho in the third week, and practice the full sequence from the fourth week onward. This progressive approach prevents overwhelm and allows each technique to be learned properly before adding the next element. The 21-day integration period after attunement is an ideal time to build the practice systematically.
How Do You Combine Reiki Energy With Seated Meditation?
Combining Reiki with seated meditation creates a synergistic practice that deepens both the meditative state and the Reiki energy connection. Begin by sitting comfortably with the spine straight. Start with five minutes of Gassho meditation to establish focus and activate Reiki flow. Then lower your hands to your lap, palms up, and transition into your preferred meditation technique: breath awareness, mantra repetition, or open monitoring. As you meditate, maintain a gentle intention to remain open to Reiki energy flowing through you. You may feel warmth in your palms, tingling along the spine, or a sense of light in and around your body. When thoughts arise, you can return attention to either the breath or the sensation of energy in your hands. After 15 to 20 minutes of seated meditation, close with another brief Gassho, recite the five principles, and set an intention for the rest of your day. This combined practice is particularly effective because meditation clears mental noise that can obstruct Reiki flow, while Reiki energy deepens the meditative state by calming the nervous system and opening the energy channels.
Several meditation traditions describe experiences remarkably similar to Reiki energy flow. Tibetan Buddhist Tummo meditation generates internal heat through visualization and breathing, similar to the warmth Reiki practitioners feel in their hands. Zen Buddhist shikantaza (just sitting) cultivates the same quality of open, receptive awareness that allows Reiki to flow most freely. The Hindu tradition of Shakti transmission (shaktipat) parallels Reiki attunement in its claim that spiritual energy can be transmitted from teacher to student, activating latent capacities. Research on meditation and energy healing suggests overlapping neural mechanisms. A 2010 study by Kathi Kemper at Wake Forest Baptist Medical Center found that practitioners of various energy healing modalities, including Reiki, showed increased coherence in their brain wave patterns during healing states, similar to patterns seen in experienced meditators.
Which meditation styles pair best with Reiki?
Breath-focused meditation (anapanasati), loving-kindness meditation (metta), and body scan meditation all complement Reiki naturally. Breath focus pairs with Joshin Kokyu Ho. Metta meditation enhances the compassionate intention behind Reiki healing. Body scanning helps develop Byosen sensitivity. Mindfulness meditation in general supports the non-directive awareness that characterizes effective Reiki channeling. Transcendental Meditation's mantra approach also integrates well.
Can you meditate with Reiki symbols?
Yes, Level 2 and Master practitioners can use symbols as meditation focuses. Visualize Cho Ku Rei while meditating to amplify energy and grounding. Meditate on Sei He Ki for emotional healing and mental clarity. Use Hon Sha Ze Sho Nen to dissolve the sense of separation between self and universe. Dai Ko Myo serves as a powerful focus for spiritual development meditation. Draw the symbol mentally and hold it as your meditation object.
How does a guided Reiki meditation script work?
A guided Reiki meditation script combines verbal instructions with Reiki energy flow. The guide leads participants through relaxation, Gassho, breathing techniques, and visualization while channeling Reiki to the group. Scripts typically last 20 to 30 minutes and include elements like grounding visualization, chakra activation, light body expansion, and intention setting. Many Reiki circles use guided meditation as their primary group practice format.
What Is a Complete Guided Reiki Meditation Script You Can Follow?
Here is a complete 20-minute guided Reiki meditation you can practice daily. Begin by sitting comfortably with your spine straight and your feet flat on the floor. Close your eyes and take three deep breaths, releasing tension with each exhale. Bring your hands into Gassho position at heart center and focus on the point where your middle fingers meet. Hold this focus for three minutes, letting all thoughts pass like clouds. Now lower your hands to your thighs, palms facing up. Visualize a column of pure white light descending from above, entering through the crown of your head. With each inhale, draw this light down through your body into your hara, the point two inches below your navel. With each exhale, feel this light expand from your hara outward, filling your entire body with warm, healing energy. Continue this breathing for five minutes. Now bring your attention to each chakra in turn, from root to crown, spending one minute at each. Visualize the Reiki light clearing and balancing each center. Finally, bring your hands back to Gassho and silently recite the five Reiki principles. Sit in stillness for one more minute, feeling gratitude for the Reiki energy that flows through you.
Guided meditation has been shown to be particularly effective for beginners and for reducing anxiety. A 2018 meta-analysis by Blanck et al. published in Clinical Psychology Review found that guided meditation produced significant reductions in anxiety and depression across 45 clinical trials. Adding Reiki energy to guided meditation may enhance these effects by engaging the relaxation response at both psychological and biofield levels. The sequence in this script follows the traditional Hatsurei Ho structure adapted for accessibility. Experienced practitioners can modify the script by extending the silent Gassho period, adding symbol visualization at each chakra, or incorporating specific healing intentions for physical or emotional issues. Group practice of this meditation amplifies the energy, which is why Reiki shares and group meditation circles are popular among practitioners. The Usui Reiki Ryoho Gakkai's Shuchu Reiki (group treatment) follows a similar principle of collective energy amplification.
How should you prepare your space for Reiki meditation?
Choose a quiet room where you will not be interrupted. Dim the lights or light a candle. Sit on a cushion, chair, or meditation bench. Some practitioners burn sage, palo santo, or incense to clear the space, though this is optional. A clean, uncluttered environment supports mental clarity. Turn off phones and other devices. Consistency helps: meditating in the same spot regularly builds an energetic resonance in that space.
What if you cannot visualize light during the meditation?
Not everyone visualizes easily, and that is perfectly fine. Instead of seeing light, focus on feeling warmth, sensing heaviness or tingling, or simply holding the intention that energy is flowing. Some people experience Reiki energy as sound, color, emotion, or physical sensation rather than visual imagery. The energy flows regardless of whether you can see it in your mind's eye. Trust the process and work with whichever sensory channel comes naturally.
Can this meditation be recorded and played back?
Yes. Recording the script in your own voice and playing it back is an excellent way to practice, especially for beginners who find it difficult to remember the sequence. Speak slowly, leaving pauses between instructions for the practitioner to settle into each step. Many Reiki teachers create audio recordings for their students. Ensure the recording environment is quiet and the playback volume is comfortable and non-jarring.
How Can Reiki Meditation Support Emotional Processing and Growth?
Reiki meditation provides a structured container for emotional processing that many practitioners find more accessible than talk therapy alone. During Gassho and Joshin Kokyu Ho, the deep relaxation and energy flow often bring suppressed emotions to the surface in a gentle, manageable way. Practitioners commonly report experiencing waves of grief, relief, joy, or old memories arising during meditation, followed by a sense of lightness and resolution. This occurs because Reiki energy works on the emotional body as well as the physical body, dissolving energetic blockages that hold emotional patterns in place. The five Reiki principles specifically target emotional wellbeing: releasing anger and worry while cultivating gratitude, diligence, and kindness. By working with these principles during meditation, practitioners gradually rewire habitual emotional responses. The non-judgmental quality of Reiki meditation, where all experiences are welcomed and none are resisted, parallels the acceptance-based approach used in modern psychotherapies like Acceptance and Commitment Therapy and Dialectical Behavior Therapy.
Research on meditation and emotional regulation supports the experience of Reiki meditators. A 2019 study by Kral et al. in the journal Biological Psychiatry found that long-term meditators showed reduced amygdala reactivity to emotional stimuli and increased connectivity between the prefrontal cortex and the amygdala, indicating improved emotional regulation at a neurological level. The Reiki principle of releasing anger aligns with research on anger and cardiovascular health: a 2009 meta-analysis in the Journal of the American College of Cardiology found that anger and hostility were associated with a 19% increased risk of coronary heart disease. The principle of releasing worry parallels findings on chronic worry and its association with generalized anxiety disorder, insomnia, and immune suppression. By addressing these emotional patterns through daily meditation practice, Reiki practitioners may be supporting their long-term physical as well as psychological health.
What should you do if strong emotions arise during Reiki meditation?
Allow the emotions to arise without trying to suppress or analyze them. Continue breathing gently and maintain your connection to Reiki energy. You may place your hands on your heart or hara for additional support. Tears, laughter, or trembling are all normal release responses. After the meditation, journal about your experience. If consistently intense emotions arise, consider working with a Reiki practitioner or therapist who can provide additional support.
How does Reiki meditation complement psychotherapy?
Reiki meditation can prepare the nervous system for therapeutic processing by reducing baseline anxiety and increasing body awareness. Therapists trained in somatic approaches report that clients who practice Reiki meditation are often more able to access and process difficult emotions in session. The relaxation response cultivated through Reiki meditation creates a wider window of tolerance for emotional material that might otherwise feel overwhelming.
Can Reiki meditation help with grief?
Many practitioners find Reiki meditation deeply supportive during grief. The practice provides a structured time and space to be present with loss without trying to fix or rush through the process. Reiki energy directed to the heart chakra during meditation can ease the physical heaviness and chest tightness commonly associated with grief. The five principles offer a framework for moving through each day without being overwhelmed by sorrow.
Frequently Asked Questions
Do you need a Reiki attunement to practice Reiki meditation?
Many Reiki meditation techniques, particularly Gassho and certain breathing exercises, can be practiced by anyone regardless of attunement status. However, the full Hatsurei Ho practice and techniques that involve channeling Reiki energy are most effective after receiving at least a Level 1 attunement, which opens the energy channels. Without attunement, the meditations still function as calming mindfulness practices, but the specific Reiki energy component may be absent or diminished.
How long should a Reiki meditation session last?
A complete Hatsurei Ho practice takes 20 to 30 minutes. Gassho meditation alone can be practiced for 10 to 20 minutes. For beginners, starting with 10 minutes of Gassho and adding other techniques gradually works well. The original Usui Reiki Ryoho Gakkai meetings include 30 to 45 minutes of group meditation. Consistency matters more than duration: a daily 15-minute practice produces better results than occasional hour-long sessions.
Can Reiki meditation replace regular mindfulness meditation?
Reiki meditation can serve as your primary meditation practice, especially if you are an attuned practitioner. Gassho meditation develops the same present-moment awareness as mindfulness meditation, with the added element of Reiki energy flow. Many practitioners find that Reiki meditation produces a deeper sense of calm and connection than purely secular mindfulness practice. However, both are valid paths to the same destination of present-moment awareness.
What position should you sit in for Reiki meditation?
Traditional Japanese practice uses seiza (kneeling) position, but any comfortable seated position works. You can sit cross-legged on a cushion, in a chair with feet flat on the floor, or even in a supported reclined position if physical limitations prevent sitting upright. The key is a straight spine to allow energy to flow freely through the chakras. Comfort matters because discomfort pulls attention away from the meditation.
What is the difference between Gassho and prayer?
Gassho and prayer both involve bringing the palms together, but they serve different purposes. Gassho is a meditation technique that uses the hand position as a focus point for concentration. You direct attention to the point where the middle fingers meet rather than speaking or petitioning a deity. Prayer typically involves communication with a divine being. Gassho cultivates internal stillness and Reiki energy flow without any religious framework required.
Can you practice Reiki meditation lying down?
Yes, though seated positions are traditional because they keep the spine straight and the mind alert. Lying down works well for combining Reiki meditation with self-treatment, where you place hands on different body positions during the meditation. If you tend to fall asleep lying down, bend your knees with feet flat on the floor to maintain alertness. Many practitioners combine a seated Gassho meditation with a lying-down self-treatment for a complete practice.
How does Reiki meditation affect the brain?
While research specific to Reiki meditation is limited, meditation in general has well-documented neurological effects. EEG studies show that meditation increases alpha and theta brain wave activity, associated with relaxation and deep meditative states. A 2014 study published in Neuroscience Letters found that experienced energy healers showed increased gamma wave activity during healing sessions. The deep relaxation from Reiki meditation likely activates the parasympathetic nervous system, reducing cortisol and promoting healing.
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