Meditation · Sitting · Reiki
Meditation, Seated Practice and Reiki: A Beginner’s Guide
Definition · Origins · Methods · Research Evidence · Safety Information · How to Combine
The most common three options for starting to care for the body, mind, and spirit are meditation, seated meditation, and Reiki (also known as Usui Reiki). These three seem similar, but they differ in definition, origin, method, and research evidence.
This article will introduce each of the three methods in detail, compare them, explain the research evidence and safety information, and provide guidance on choosing the right method. It also includes a 15-minute practice that combines all three methods.
⚠️ Important Notice: Meditation, Seated Meditation, and Reiki are auxiliary methods for relaxation and self-care. The National Center for Complementary and Integrative Health (NCCIH) advises that these methods should not be used to replace regular medical care, nor should they be used as an excuse to delay seeking medical attention.
At a glance
Meditation is a general term for practices that train attention and awareness. Seated meditation settles body and mind through quiet sitting and is often a form of meditation. Usui Reiki involves using the hands on oneself or others after attunement by a teacher. The three can complement each other: Usui himself taught students to “sit quietly with palms together and recite morning and evening”.
In this article
- The Three Methods at a Glance
- Meditation: Training Attention and Awareness
- Quiet Sitting: Settling Body and Mind in a Seated Posture
- Usui Reiki: Hands-On Practice After Attunement
- Mikao Usui Also Taught Quiet Sitting
- Comparison of the Three Methods
- Research Evidence and Safety Information
- An I Ching Perspective: Stillness and Movement
- Choosing a Method That Suits You
- A 15-Minute Practice Combining the Three
- Related courses
- Frequently asked questions
Overview
1. The Three Methods at a Glance
| Approach | Definition in one sentence | How it is learnt |
|---|---|---|
| Meditation | Meditation is the general term for practices that train attention and awareness, including mindfulness and focused breathing. | Can be learnt independently or through a course |
| seated meditation | Settling body and mind in a quiet, upright and relaxed seated posture | Can be learnt independently or through a course |
| Usui Reiki | After attunement, use both hands to perform a practice for oneself or another | Requires attunement by a teacher |
Meditation
2. Meditation: Training Attention and Awareness
Two Main Types of Meditation
- Focused: Concentrate on a specific object, such as breathing, and gently bring the attention back when the thoughts wander.
- Open Awareness: Do not fixate on a specific object, simply observe the thoughts, feelings, and sounds that arise in the present moment, such as mindfulness (Mindfulness).
Mindfulness-Based Stress Reduction (MBSR)
In 1979, Jon Kabat-Zinn established the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical Center, offering an eight-week mindfulness-based stress reduction course. The course typically includes about 2.5 hours of group sessions per week, a one-day retreat, and about 45 minutes of home practice each day. The main practices include body scan, seated meditation, and gentle yoga. MBSR is an educational course, not a psychological treatment.
Benefits and Challenges
- Advantages: No need for tools, can be done anytime, and has relatively more research evidence.
- Challenges: Beginners often feel their minds cannot settle, requiring patience; some may experience uncomfortable experiences. Safety Information 。
Sitting
3. Quiet Sitting: Settling Body and Mind in a Seated Posture
The Relationship Between Quiet Sitting and Meditation
Seated meditation emphasises posture and breathing: an upright yet relaxed body and natural, smooth breathing. It can be a form of meditation, such as seated mindfulness practice, and is also common in Buddhist and Eastern wellbeing traditions.
The Basics of Quiet Sitting
- Sit on a chair or a cushion, with the back straight but not stiff.
- Rest your hands on your knees or bring your palms together.
- Close your eyes gently or keep them half open with your gaze lowered.
- Breathe naturally without deliberately controlling the breath.
- Start with 5 minutes and gradually extend the duration.
Benefits and Challenges
- Benefit: can help develop steadiness and bodily awareness.
- Challenge: Prolonged sitting may cause discomfort in the legs or back; it is recommended to proceed gradually, and can also be done while sitting on a chair.
To learn static meditation and insight meditation systematically, you may refer to the Soul Love Center's The Beginner Meditation and Insight Workshop and [Advanced] 。
Usui Reiki
4. Usui Reiki: Hands-On Practice After Attunement
Method
Usui Reiki was taught by Mikao Usui through the association he established in Tokyo in 1922. After attunement by a teacher, students place their hands gently on or above their own or another person's body. Reiki symbols are introduced at Intermediate level and above. For a complete introduction, see What Is Usui Reiki? 。
The Traditional Account
Traditional Reiki believes that the practitioner acts as a 'channel', and energy flows to the areas that need it, and can also care for the body, mind, and spirit. This is a traditional belief and not a scientifically proven fact.
Students' Subjective Experiences
Some students find that placing their hands on their body during self-Reiki provides a tactile focus, making it easier to begin than focusing solely on breathing when their mind is busy. One student describes Reiki as “an emotional stabiliser that can ease negative emotions within a short time (5–10 minutes)”. These are personal experiences and vary between people. See Student Testimonials 。
Benefits and Challenges
- Advantages: After an attunement, one can perform self-reiki daily, or perform it on family members and pets. It combines the Five Reiki Principles for personal cultivation.
- Challenges: It requires an attunement by a teacher and involves paying for learning. There is limited scientific evidence.
For an introduction to attunement, see What is Reiki attunement like? ; for hand positions, see 12 Reiki Hand Positions for Self-Healing 。
Usui & Sitting
5. Mikao Usui Also Taught Quiet Sitting
Many people think Reiki and seated meditation are separate practices, but the memorial to Mikao Usui at Saihoji Temple in Tokyo records:
“Yet the way of guiding people begins with simple, everyday matters: sitting quietly with palms together and reciting morning and evening cultivates a sound mind and upright conduct. Through continued practice, this can be achieved.”
— Memorial to Usui Sensei, Founder of the Spiritual Method (1927)
Usui's teaching began with everyday life: sitting quietly with palms together and reciting the Five Reiki Principles morning and evening to cultivate a sound mind and upright conduct. Seated meditation was therefore part of Usui Reiki practice from the beginning.
Soul Love Center’s Usui Reiki Level 1 Course also includes “sitting meditation”. For the full inscription, see Mikao Usui 。
Comparison
6. Comparison of the Three Methods
| Comparison point | Meditation | seated meditation | Usui Reiki |
|---|---|---|---|
| Core focus | Training attention and awareness | Settling body and mind through a seated posture | Hands-on practice after attunement, alongside the Five Principles |
| Origins | Multiple religions and secular traditions; MBSR began in 1979 | Buddhist meditation and Eastern health-preservation traditions | Mikao Usui in Tokyo, 1922 |
| How it is learnt | Independent learning or classes | Independent learning or classes | Requires attunement by a teacher |
| Posture | Sitting, lying or walking | Seated | Can be practised sitting or lying down; when receiving Reiki from someone else, the recipient lies down or sits. |
| Can it be offered to others? | Not applicable | Not applicable | Yes, from Level 1 |
| Research evidence | Relatively more evidence, with small to moderate effects | Often included in meditation research | Limited; effectiveness has not been clearly established |
| Fee | Free self-study is possible | Free self-study is possible | You must attend a course, such as Level 1, which costs HK$900 |
Evidence & Safety
7. Research Evidence and Safety Information
Evidence on Meditation
A 2014 review in JAMA Internal Medicine covering 47 trials and 3,515 participants found moderate evidence that mindfulness meditation programmes improved anxiety, depression and pain. However, effects were small, and superiority over other active treatments was not established.
Meditation Safety
NCCIH states that meditation is generally considered low risk, but the research is limited and does not provide a definitive safety conclusion. A 2020 meta-analysis of 83 studies and 6,703 participants found that about 8% of participants had negative experiences, with the most common being anxiety and depression, which is similar to psychological treatment. NCCIH also noted that there are rare reports indicating that certain relaxation techniques may worsen symptoms of epilepsy, certain mental health conditions, or exacerbate symptoms in individuals with a history of abuse or trauma.
Reiki Evidence and Safety
NCCIH states that Reiki has not been clearly shown effective for any health purpose and that no scientific evidence supports the existence of its proposed energy field. Research has not found harmful effects from Reiki. See Is Reiki Healing Effective? Scientific Perspective on Energy Healing 。
NCCIH Recommendations
- Do not use these methods as a substitute for regular medical care, or use them as a reason to delay seeking medical attention.
- Ask about the practitioner's training and experience.
- Tell your healthcare professionals which complementary methods you are using.
I Ching
8. An I Ching Perspective: Stillness and Movement
Still and Unmoving, Yet Responsive and Connected
The first part of the I Ching's Great Commentary says, “The Changes have no thought and no deliberate action; still and unmoving, they respond and thereby penetrate the workings of all under heaven.” Stillness can thus allow responsiveness and connection with all things. This is close to the spirit of quiet sitting and meditation.
The Gen Hexagram: Stop When It Is Time to Stop
The Image commentary on Gen says, “Mountains together: Keeping Still. The noble person does not let thoughts stray beyond their proper place.” The Judgement says, “Stop when it is time to stop; move when it is time to move, each in its proper time.” Seated meditation gives us a daily pause, followed by action that brings awareness back into life.
For more connections between the I Ching and Reiki, see I Ching and Reiki: Applying Yin–Yang Balance to Energy Practice 。
How to Choose
9. Choosing a Method That Suits You
| Your situation | Suggested starting point |
|---|---|
| You want stress relief with a larger research base | Mindfulness meditation (e.g., MBSR courses) |
| You want to try something free first | Five minutes of breath awareness or quiet sitting daily |
| You enjoy sitting quietly and want to develop steadiness | Quiet sitting, or Meditation and Insight Workshop |
| To learn a set of methods to practice on yourself and your family, and to cultivate the Five Reiki Principles. | Usui Reiki Level 1 (HK$900) |
| You want to experience a session before learning | Book a Reiki session; see Reiki Session Fees and What Happens During a Session |
| You have a trauma history or mental health condition | Consult a healthcare or mental health professional first |
For the broader concept of integrating body, mind and spirit, see What is the integration of body, mind, and spirit? ; for Reiki with babies and pets, see Reiki for Babies, Pets and Plants 。
Combine
10. A 15-Minute Practice Combining the Three
Based on Usui's teaching to “sit quietly with palms together and recite morning and evening”:
- Stillness and Hand-Prayer (2 minutes): Sit upright and relaxed, pray with both hands together, reciting the Five Reiki Principles—today, do not get angry, do not worry, be grateful, work diligently, and treat others kindly.
- Focus on Breathing (5 minutes): Concentrate your attention on breathing, gently bringing it back when thoughts wander.
- Self Reiki (6 minutes): Completed attunements should place their hands on their chest, abdomen, etc.; those who have not yet been attuned can place their hands lightly on their chest and continue to focus on breathing.
- Record (2 minutes): Write down one insight or an act of gratitude from today.
If strong discomfort or unease arises during practice, stop and consult a professional if needed.
Courses
XI. Related Courses
| Courses | Content related to this article | Fee |
|---|---|---|
| Introductory Meditation and Insight Workshop | Basic Mindfulness, Breathing, and Awareness, Beginner Level Mindfulness Practice, Daily Life Application | HK$480 |
| Advanced Meditation and Insight Workshop | Advanced Mindfulness, Stable Practice Rhythm, Emotion and Body Awareness, Life Integration | HK$680 |
| Usui Reiki Level 1 | Two Attunements, Stillness Meditation, Whole-Body Hand Positions for Self and Others | HK$900 |
| Usui Reiki Level 2 | Three Reiki symbols and the microcosmic orbit | HK$1,380 |
For all courses, see Our services ; for teacher information, see Our Teacher ; for the teacher's explanatory videos, see Videos 。
FAQ
Meditation, Quiet Sitting and Reiki: Frequently Asked Questions
What is the difference between meditation, seated meditation, and Reiki?
Meditation is a general term for practices that train attention and awareness. Seated meditation settles body and mind through quiet sitting and is often a form of meditation. Usui Reiki involves using the hands on oneself or others after attunement by a teacher. They can complement each other: Usui himself taught students to sit quietly with palms together and recite the Five Reiki Principles morning and evening.
Is There Scientific Evidence for Meditation?
Yes. A comprehensive analysis published in JAMA Internal Medicine in 2014 (47 trials, 3,515 participants) found that mindfulness meditation courses have moderate evidence of effectiveness in improving anxiety, depression, and pain, but the effects are not substantial.
Does Meditation Carry Risks?
NCCIH states that meditation is generally considered low-risk, but research is limited. A 2020 meta-analysis of 83 studies with 6,703 participants found that about 8% of participants experienced negative effects, most commonly anxiety and depression, which are similar in proportion to those experienced in psychological therapy. Individuals with trauma or mental health conditions should consult a professional before starting meditation.
Is There Scientific Evidence for Reiki?
NCCIH states that Reiki energy has not been clearly proven to be effective for any health purpose, nor is there scientific evidence supporting the existence of an energy field referred to by Reiki. However, no harmful effects were found in the studies.
Which Should a Beginner Choose?
To reduce stress with a method supported by more research, start with mindfulness meditation; those who like quiet sitting and want to cultivate focus can start with seated meditation; and those who want to learn a method to perform on themselves and their family, and to follow the Five Reiki Principles, can start with Level 1 of Usui Reiki. All three can be used together.
Can These Methods Replace Medical Care?
Do not. NCCIH warns that meditation or Reiki should not be used as a substitute for regular medical care, or used as a reason to delay seeking medical attention.
For more questions, see Frequently asked questions ; for all articles, see Article library ; for enquiries, see Contact us 。
Important Disclaimer: This content is part of the mind-body education and does not constitute medical or psychological advice.
Sit Quietly with Palms Together: Begin Today
Whether you choose meditation, quiet sitting or Usui Reiki, the key is to begin practising daily. To learn Usui Reiki with seated meditation and the Five Reiki Principles, explore the beginner course taught personally by Cathy.
