Phase 3: Reiki, Stress + Nervous System Support

Opening / Overview

In Phase 3, we begin exploring why Reiki may feel calming, settling, and supportive for many people.

You’ll learn about:

  • stress and the body

  • the mind/body connection

  • the autonomic nervous system

  • a basic polyvagal lens

  • how Reiki may support regulation and resilience

  • how to notice shifts in your own body before and after practice

This phase is not about making medical claims or promising that Reiki cures specific conditions.

Instead, we are exploring Reiki as a supportive practice that may help the body access more ease, presence, rest, connection, and capacity.

You are invited to notice your own experience carefully and honestly.

Reiki Connection Practice: Six Breaths of Arrival

Begin this phase with the Six Breaths of Arrival practice.

This practice is connected to the symbol used in this Reiki training, which brings together the Japanese kanji for Reiki and the heart chakra yantra, or Anahata yantra.

The kanji in the center represents Reiki. Many practitioners experience Reiki as flowing into the heart center and then down through the arms and hands.

At the center of the heart chakra yantra is a six-pointed star formed by two intersecting triangles. One triangle points upward, symbolizing humanity reaching toward Spirit, Source, or higher power. The other points downward, symbolizing Spirit, Source, or higher wisdom reaching toward humanity.

Where the triangles overlap, we are reminded that we are part of the whole.

To begin, take six slow breaths:

  1. land

  2. Reiki lineage

  3. ancestry and chosen lineage

  4. cycles and seasons

  5. the body

  6. gratitude

Then rub your palms together.

Gently prick, tap, or press your fingertips into the center of each palm.

Slowly separate your hands and notice any sensation between them.

Move your hands closer together and farther apart.

Notice what changes.

Imagine an electric blue light between your palms.

As you inhale, imagine the blue light traveling up both arms and gathering at your heart.

As you exhale, imagine the light flowing back down your arms and into your hands.

Repeat for several rounds.

When complete, let one hand hover over your heart and one hand hover over your lower belly.

Pause.

Notice your breath, body, and energy.

When you are ready, begin the phase.

Readings

Please read the following sections in your manual:

  • Research on Reiki

  • How Stress Impacts Us

  • Mind/Body Connection

  • Biology of Stress + the Polyvagal Perspective

  • Polyvagal Theory: The Three States

  • Reiki’s Role in Supporting Nervous System Resilience

Practice 1: Noticing Stress in the Body

Before reading the stress and nervous system sections, pause and notice your own lived experience.

Reflect on the phrase:

“I carry stress in my _________.”

Where do you tend to feel stress?

You might notice:

  • jaw

  • neck

  • shoulders

  • belly

  • chest

  • back

  • hips

  • breath

  • thoughts

  • fatigue

  • restlessness

  • numbness

  • irritability

You do not need to change anything yet.

Simply notice.

This practice helps you begin listening to the body as a source of information.

Practice 2: Nervous System Check-In

After reading about the three nervous system states, pause and ask:

Where do I feel myself most often lately?

  • more connected, present, and socially engaged?

  • more activated, anxious, urgent, or mobilized?

  • more shut down, numb, tired, disconnected, or frozen?

This is not about labeling yourself as “good” or “bad.”

All nervous system states are adaptive.

They are part of how the body protects and supports us.

This practice is about building awareness.

Awareness gives us more choice.

Practice 3: Before + After Grounding/Reiki Awareness

Choose one simple grounding or Reiki-adjacent practice.

You might choose:

  • Six Breaths of Arrival

  • Earth + Sky meditation

  • Light Shielding

  • a few minutes of quiet breathing

  • walking slowly outside

Before you begin, notice:

  • body sensations

  • breath

  • emotions

  • thoughts

  • energy level

  • sense of groundedness

Then practice for 3–5 minutes.

Afterward, notice the same areas again.

You are not trying to force a dramatic shift.

You are learning how your body responds to attention, steadiness, and care.

Practice 4: Creating a Regulation Menu

Create a simple list of practices that help your body feel safer, steadier, or more connected.

Include at least one option for each category:

  • something you can do in under 1 minute

  • something you can do in 5 minutes

  • something you can do outside

  • something involving touch or pressure

  • something involving breath

  • something involving Reiki or energy awareness

This list will become a support tool you can return to throughout your Reiki practice.

Reflection

Please submit your reflection through the Reiki Reflection Form.

  • What did you notice in the Six Breaths of Arrival practice during this phase? Did anything shift in your body, breath, awareness, gratitude, connection to Reiki, or relationship with the practice over time?

  • How does it feel to imagine your stress responses as protective rather than problematic?

  • Which nervous system state feels most familiar to you lately: connected/present, activated/mobilized, or shut down/disconnected?

  • What did you notice before and after your grounding or Reiki awareness practice?

  • What helps your body feel safer, steadier, or more settled?

  • How might Reiki support regulation and resilience in your life?

  • What questions or curiosities do you have about Reiki, stress, or the nervous system?

Jodie Tingle-Willis