Meditation · Sitting · Usui Reiki
Meditation, Seated Practice and Reiki: A Beginner’s Guide
First clarify the definition, then choose a practice that suits your needs.
People beginning to care for body, mind and spirit often encounter meditation, seated meditation and Reiki together. They overlap but are not identical, and you need not choose only one. Meditation covers a broad range of mental practices; quiet sitting can be one form, while Usui Reiki has its own tradition of attunement, hand positions and the Five Reiki Principles.
This article first clarifies three concepts, then compares common practices, research evidence, learning pathways, and safety considerations, and finally provides a suitable choice list for beginners and a 15-minute practice.
⚠️ Important Notice: Meditation, seated meditation, and Reiki can be used as daily relaxation and self-care practices, but they cannot replace medical or psychological treatment. If you have ongoing concerns, please consult a registered doctor, clinical psychologist, or other qualified professionals.
In One Sentence: How Do the Three Differ?
Meditation is a general term for practices involving attention and awareness. Seated meditation is quiet sitting practice and often overlaps with meditation. Usui Reiki involves using the hands on oneself or others after attunement by a teacher. They can be combined; Usui's memorial also records him teaching students to “sit quietly with palms together and recite” the Five Reiki Principles morning and evening.
In this article
- First, Distinguish the Three Terms
- Meditation: Attention and Awareness Practice
- Quiet Sitting: Settling Body and Mind in a Seated Posture
- Usui Reiki: Attunement and Hands-On Practice
- Comparison of the Three Methods
- Research Evidence and Safety Information
- Choosing a Starting Point
- A 15-Minute Practice for Beginners
- Related Courses in Hong Kong
- Frequently asked questions
Definitions
1. Distinguishing Meditation, Quiet Sitting and Reiki
Meditation: A Broad Range of Mental Practices
Meditation (Meditation) is a general term for various practices, including focusing on breathing, observing thoughts, cultivating compassion, and guided visualization. Different traditions may have different purposes and methods. Modern secular mindfulness practices typically train individuals to pay attention to their current breathing, bodily sensations, and thoughts.
Quiet Sitting: A Posture or Form of Practice
Sitting meditation generally refers to sitting down quietly, keeping the body stable, and focusing attention on breathing, bodily sensations, a text, or another object. Sitting meditation can be a form of meditation; therefore, 'meditation' and 'sitting meditation' are not necessarily independent methods.
Insight Meditation: A Way of Observing Experience
Vipassanā (insight meditation) is a meditation practice in Buddhist tradition, focusing on observing bodily sensations and mental states. Different Buddhist traditions and modern courses have different teachings, and not all seated meditation or mindfulness practices can be called Vipassanā. Britannica describes Vipassanā as one of the traditional meditation traditions in Buddhism.
Usui Reiki: A Lineage System with Attunement and Hand Positions
Usui Reiki was founded by Japan's Mikao Usui. Students receive attunement, then learn self-healing and hand positions for others alongside the Five Reiki Principles. The tradition regards practitioners as energy channels, but this is a belief rather than an established physiological mechanism. For a complete introduction, see What Is Usui Reiki? 。
Meditation
2. Meditation: Attention and Awareness Practice
Common Forms of Meditation
- Mindful breathing: focus your attention on natural breathing, and gently bring it back when you wander.
- Body scan: pay attention to different parts of the body in sequence, without requiring the sensation to change.
- Open awareness: be aware of the sounds of the present moment, bodily sensations, emotions, and thoughts.
- Guided meditation: follow the teacher's or a recording's verbal guidance for the practice.
When Might Meditation Be Suitable?
If you wish to practice focus, observe your thoughts, or want to establish a fixed quiet time, you can start with short, simple breathing awareness exercises. You do not need to pursue 'having no thoughts in the brain'; noticing yourself wandering and bringing your attention back is part of the practice.
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-Based Stress Reduction (MBSR) is a structured course format that typically combines seated meditation, body scan, and gentle movement. The duration and schedule of MBSR courses may vary among different institutions; before enrolling in a formal course, you should confirm the instructor's training and the course content.
For similarities and differences between modern mindfulness and Buddhist insight meditation, see What is the integration of body, mind, and spirit? 。
Sitting Practice
3. Quiet Sitting: Settling Body and Mind in a Seated Posture
Quiet Sitting Does Not Require a Single Fixed Posture
Seated meditation does not necessarily require sitting cross-legged on the ground. You can sit on a sturdy chair with both feet flat on the floor and your back naturally straight; if sitting on a cushion, choose a posture that you can maintain without forcing yourself. If your posture causes pain, adjust your posture, change the chair, or stop the practice.
Steps for Beginners in Quiet Sitting
- Find a safe, quiet, and comfortable place to sit.
- Place your hands naturally on your legs or together, without trying to adopt a specific posture.
- Keep your breathing natural, without forcing it to be deep or holding your breath.
- Choose the sensation of breathing and contact with the chair as the starting point for your attention.
- If your thoughts wander, notice it and gently bring your attention back to the original observation object.
- Start with 3 to 5 minutes and gradually adjust according to your state.
Limitations of Quiet Sitting
Prolonged sitting may cause discomfort in the knees, hips, or back; some people may become more aware of their existing anxiety or unease after calming down. If the practice makes you clearly uncomfortable, you can open your eyes, change your posture, stop the practice, and seek professional advice.
To learn the beginner-level meditation and insight meditation with a teacher, refer to The Beginner Meditation and Insight Workshop 。
Usui Reiki
4. Usui Reiki: Hands-On Practice After Attunement
The Basic Usui Reiki Process
The initial level course for Usui Reiki involves two attunements by the teacher, along with teachings on history, principles, the energy system of the chakra, hand positions for self and others, energy field scans, and seated meditation. After the attunement, students will practice the relevant hand positions in class.
The Main Differences Between Reiki and Meditation
Meditation practices typically focus on placing attention on breathing or bodily sensations; Usui Reiki also includes attunement, hand positions, and the Five Reiki Principles as part of its transmission. While these can be practiced together, they differ in essence and learning methods.
Does Reiki Depend on Concentration?
Traditional practitioners of Reiki usually place their hands on the hand positions for practice, without the need to pursue complete thought cessation. However, this does not mean everyone will have the same experience, nor does it mean Reiki is necessarily easier than meditation; the suitable method depends on personal preference, physical condition, and actual experience.
Mikao Usui and Quiet Sitting
The memorial inscription at Saihoji Temple in Tokyo records that Mikao Usui taught students to 'sit in meditation and offer palms, reciting the Five Reiki Principles daily.' This shows that seated meditation was an integral part of Usui Reiki practice, and that meditation, seated practice, and Reiki energy can be practiced together rather than being limited to just one method.
For a day in the Usui Reiki Level 1 course, see A Day at a Reiki Level 1 Certificate Workshop ; for common sensations during attunement, see What is Reiki attunement like? 。
Comparison
5. Comparison of Meditation, Quiet Sitting and Usui Reiki
| Comparison point | Meditation | seated meditation | Usui Reiki |
|---|---|---|---|
| Definition | An umbrella term for various attention and awareness practices | A form of practice conducted in a quiet seated posture | After attunement by a teacher, the transmission of Reiki energy is performed with both hands. |
| Must you sit? | Not necessarily; walking or lying down is also possible | Usually seated, with an adjustable posture | Self-practice can be done sitting or lying down; when receiving Reiki from someone else, the recipient sits or lies down. |
| How it is learnt | Can be learnt independently or through a course | Can be learnt independently or through a course | Requires attunement by a Reiki teacher, followed by learning hand positions |
| Common practices | Breath awareness, body scanning and open awareness | Adjusting posture, breathing quietly and observing the present | attunement, hand position, Five Reiki Principles, self and others, healing |
| Research current situation | There are more studies, and some psychological stress results have moderate evidence | Depends on the practice; many studies are mindfulness or meditation courses | NCCIH states that there is no clear evidence to support any health use |
| Fee | Free self-study is possible; formal course fees vary | Free self-study is possible; formal course fees vary | Soul Love Center Level 1 course HK$900 |
| Suggested starting point | Observe your breathing for 3–5 minutes daily | Begin by sitting in a chair for 3–5 minutes | Learn about the course and receive attunement as arranged by the teacher |
Evidence & Safety
6. Research Evidence and Safety Information
Meditation Research
A comprehensive analysis published in 2014 in JAMA Internal Medicine includes 47 trials and 3,515 participants, finding moderate evidence that mindfulness or meditation courses can improve anxiety, depression, and pain, but the effects are small and no evidence shows it is better than other active treatments.
Negative Experiences in Meditation
NCCIH notes that meditation is generally considered low risk, but research is limited and no definite safety conclusion can be made. A review of 83 studies and 6,703 participants found that about 8% of participants had negative experiences, most commonly anxiety and depression. If practicing makes you clearly uneasy, stop, open your eyes, and seek appropriate professional advice.
Reiki Research
NCCIH states that Reiki has not been clearly proven effective for any health purpose and there is no scientific evidence to support the existence of an energy field referred to. However, studies have not found Reiki to be harmful. Reiki should not be used as a substitute for regular medical care.
Principles for Starting Safely
- Start with a short time and do not force yourself to sit for a long period.
- If you experience physical pain, adjust your posture; seated meditation does not necessarily require leg crossing.
- If you have severe anxiety, trauma, or mental health issues, consult a professional to determine which practice is appropriate for you.
- Do not stop prescribed medication or delay medical care because you are practising meditation or Reiki.
For the limitations of Reiki research, see Is Reiki Healing Effective? Scientific Perspective on Energy Healing 。
Choose Your Starting Point
7. Choosing a Starting Point
| Your needs | A starting point to consider | Next step |
|---|---|---|
| You want to try for free and have little time | Three minutes of natural breath awareness daily | Once comfortable, extend to 5–10 minutes |
| You enjoy sitting quietly and want to develop steadiness | Sit in a chair with feet flat and back naturally upright | Join Introductory Meditation and Insight Workshop (HK$480) |
| You want a system with attunement, hand positions and the Five Principles | Explore Usui Reiki | Join Usui Reiki Level 1 (HK$900) |
| You want an experience before enrolling in a course | Learn what happens during a Reiki session | For booking information, see Reiki Session Fees and Process |
| You have mental health difficulties or a history of trauma | Consult a professional first | Choose a guide who is suitable, trained, and respects your boundaries |
No one method is suitable for everyone. You can try a simple, sustainable practice first, observe your feelings, and then decide whether to join other exercises.
15-Minute Practice
8. A 15-Minute Practice Combining the Three
- Sit on a chair or a cushion with your feet supported, back naturally straight (2 minutes).
- Focus on natural breathing, and gently bring your thoughts back when they drift (5 minutes).
- If you have received Usui Reiki attunement, place your hands on your chest or abdomen for self-Reiki. Otherwise, continue breathing quietly (6 minutes).
- Slowly open your eyes, notice your physical sensations, and record one observation (2 minutes).
This is a general relaxation practice, not a medical treatment. If you feel uneasy or unwell, stop and consult a professional according to your situation.
To understand the physical-spiritual framework behind the three practices, you can read What is the integration of body, mind, and spirit? and The connection between I Ching Philosophy and Reiki Healing 。
Courses
9. Related Courses in Hong Kong
| Courses | Content | 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 symbols for energy, emotions and distance | HK$1,380 |
For all courses, see Our services ; for course enrolment questions, see Frequently asked questions ; for the teacher's background, see Our Teacher 。
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?
There is some evidence. A 2014 review published in JAMA Internal Medicine included 47 trials and 3,515 participants, finding moderate evidence that mindfulness meditation courses can improve anxiety, depression, and pain, but the effects are not substantial, and it does not prove it is better than other active treatments.
Does Meditation Carry Risks?
NCCIH states that meditation is generally considered low risk, but research is limited. A 2020 meta-analysis of 83 studies and 6,703 participants found that about 8% of participants experienced negative effects, most commonly increased anxiety and depression. If practicing meditation makes you feel clearly uneasy, stop and consult a professional.
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?
If you want to practice attention using a method with more research, try mindfulness meditation; if you prefer a quiet posture, try seated meditation; and if you want to learn a set that you can perform for yourself and others, and follow the Five Reiki Principles, you can learn the Level 1 of Usui Reiki. The three do not have a necessary superiority, and you can choose according to your interest, needs, and physical condition.
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 holistic wellbeing education and is not a medical or psychological treatment recommendation. If you have health issues, please consult a qualified professional.
Choose a Suitable Starting Point You Can Sustain
You can start with a few minutes of breathing awareness; if you'd like to learn about attunement, hand positions, and the Five Reiki Principles, please check out the Level 1 course.
