The Reiki Principles

What is Reiki?

Reiki is a complementary therapy with its roots in Japan. Participating in a Reiki workshop often involves delving into the Reiki Principles, also known as the Gokai. These principles were designed as a guide for living in the present moment, fostering peace and harmony.

In this blog, I will share these Reiki principles with you, providing a deeper understanding of each one.

The Reiki Principles (Gokai)

The principles are as follows:

Just for today:

Do not anger

Do not worry

Be grateful

Do what you are meant to do

Be kind to others

You may encounter slight variations in the wording due to translation differences from Japanese to English. However, the core concept remains the same.

While the Gokai may initially seem straightforward, the reality is that achieving and embodying these principles consistently can be a lifelong journey. As human beings, we navigate a spectrum of emotions, from sadness and fear to happiness and joy.

Though we all aspire to minimise negative emotions, it's essential to acknowledge that they serve a purpose. Difficult feelings can guide us toward safety and encourage positive life changes. However, problems can arise if such emotions become stuck.

The Reiki principles encourage us to take proactive steps when challenging emotions persist. It also acts as a gentle reminder to live in the present, fostering personal and spiritual development.

Just for today

This isn’t a principle in itself, rather it threads through all of the five principles. For instance, ‘just for today do not anger’, ‘just for today do not worry’.

‘Just for today’ is about living our lives in the present moment.

"Just for today" underscores the importance of living in the present moment. How often do we catch ourselves dwelling on the past or fretting about the future? While these thoughts are natural, they can lead to a negative mindset, preventing us from fully experiencing the richness of life in the present.

When we’re not present we may find ourselves repeating past mistakes, becoming stuck in unhelpful patterns, find ourselves acting on autopilot or responding to things reactively. By cultivating a presence in the here and now, we open ourselves up to positive change.

Jon Kabat-Zinn (1994) says that living in the here & now gives us: greater awareness, clarity and acceptance of present moment reality. It wakes us up to the fact that our lives unfold only in moments. If we are not fully present for many of those moments, we may not only miss what is most valuable in our lives but also fail to realise the richness and the depth of our possibilities for growth and transformation.

Explaining the principles

Just for today do not anger

Anger can be both a helpful or unhelpful emotion depending on how it’s expressed.  

Anger can empower us to take action. It can be used to defend ourselves and those close to us.  It gives us a voice to express unfairness and injustice that is done to us or to those that we love.  It can bring people together to fight against social injustices.  

Constructive anger is proportional to the situation, expressed non-harmfully, and aims towards resolution. The key is to address this emotion promptly and in a healthy manner.

However, there can be a less positive side to anger.  Anger can become destructive, causing issues for the person who is angry and for those around them.  Consequences of dysfunctional anger can result in the loss of a job, poor relationships, sustained unpleasant emotions, and physical complaints.  

Anger can be constructive when it is proportional to the event. This type of anger is expressed in a non-harming way, it leads towards the resolution of the issue and it is usually expressed soon after it arises.

However, it's crucial to recognise the less positive side of anger. Unchecked, it can become destructive, impacting not only the person experiencing it but also those in their vicinity. Dysfunctional anger can lead to consequences such as job loss, strained relationships, prolonged negative emotions, and even physical manifestations.

The Gokai guides us to overcome dysfunctional anger, encouraging us to find constructive outlets. If you find yourself grappling with anger, consider employing techniques such as meditation or reciting the Gokai to help ease the intensity of the emotion. Should anger persist as a challenge consider keeping a reflective journal, using anger management techniques or seeking professional guidance to aid in understanding its roots, triggers, and finding more constructive ways to express it.

Allow me to share a Zen anecdote that beautifully illustrates the nature of anger:

Picture a monk peacefully meditating on a boat. Immersed in the tranquillity of the moment he experiences a profound sense of calm. Suddenly he’s jolted out of out of his tranquil state by another boat colliding with his own. In that instant, the monk senses rising anger within him, frustrated that someone would rudely disrupt his peaceful state by allowing their boat to clash with his.

In response, he opens his eyes, prepared to exchange crosswords with the person in the other boat, only to discover an empty vessel that has broken away from its moorings. With a third party to blame the monk had a profound realisation - the anger originates from within him, not from an external force.

This transformative moment shapes his perspective going forward. Henceforth, whenever faced with irritation or annoyance toward others, he gently reminds himself that he is the source of his own anger, viewing the other person as nothing more than an empty boat inadvertently bumping into his own.

Do not worry

Navigating worry and anxiety can divert our attention from the present moment, as we find ourselves preoccupied with potential future scenarios, whether real or imagined.

Think about the times when concerns consumed your thoughts, only to discover that the anticipated events never transpired or were far less severe than feared. It's a common experience that underscores the challenge of predicting outcomes.

An insightful Chinese proverb encourages us to refrain from hasty judgments about events, as the true impact is often unclear until later:

There was a farmer who had a cherished prized horse. One day, the horse got loose and ran off, prompting the farmer's neighbours to sympathise with his apparent misfortune. However, the farmer quickly responded, ‘Good luck, back luck, who knows.’ The following day, the horse returned with it several other wild horses. Now his neighbours marvelled at the farmer’s good luck. Unfazed, the farmer humbly commented, "Good luck, bad luck, who knows."

Shortly after, the farmer's son, while riding one of the new horses suffered a fall resulting in a broken leg. The neighbours expressed their sympathy, deeming it terrible luck. Once again, the farmer's response was, "Good luck, bad luck, who knows."

In the weeks following, soldiers from the national army entered the village to conscript all able-bodied young men for war. Observing the farmer's son's injury, they exempted him from service. The neighbours, noting this twist of fate, proclaimed the farmer's incredible luck. Yet, with characteristic humility, the farmer merely shrugged and uttered, "Good luck, bad luck, who knows?"

Worrying can lead to overthinking, physical discomfort, and a lack of focus. Incorporating practices such as meditation, breathing exercises, or other coping strategies is often beneficial for managing anxious thoughts and feelings.

For those grappling with persistent worry or anxiety, seeking counselling may offer valuable support and guidance on navigating these challenges.

Be Grateful

Embracing the principle of gratitude invites us to appreciate the abundance already present in our lives. In a society driven by consumerism, advertisements often play on our desires for more, steering our focus towards what we lack and fostering feelings of longing, perceived unfairness, and perhaps even jealousy. Amidst this, it becomes easy to overlook the richness of what we already possess.

Research indicates that individuals who cultivate gratitude experience enhanced well-being, improved sleep, and better physical health compared to those who do not. Moreover, practising gratitude has the potential to strengthen our relationships by fostering empathy and compassion.

Reflecting on a thought-provoking quote (attributed to the Dalai Lama, though unverified) underscores the pitfalls of not appreciating our current blessings while incessantly pursuing more:

‘Man .. he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.'

A simple yet impactful way to integrate gratitude into daily life is by maintaining a gratitude diary. Each evening, jot down three things you are grateful for. These need not be grand gestures; even small moments, like unexpectedly running into a friend, feeling the warmth of the sun on your face, or hearing birds sing, can evoke a sense of gratitude.

If you're interested in exploring various gratitude practices, including a gratitude journal, I delve into seven different approaches in another article.

Do what you are meant to do/work hard

This principle centres on developing and nurturing your personal and spiritual development. Every day, we’re presented with opportunities to work on self-improvement, such as extending kindness to ourselves and others, managing anger or worries, or simply appreciating what we already possess.

The notion of "doing what you are meant to do" extends to discovering your purpose or true self. Through continuous self-work, you can unlock your full potential, utilising your talents and skills in ways that not only benefit you but also positively impact those around you. It prompts reflection on whether your actions align with your true self and desires, or if they are a result of external influences. Are you leading an authentic life that resonates with who you truly are?

Embarking on the journey of personal growth requires courage and commitment. It's undoubtedly a challenging task, but with patience and perseverance, there’s the potential to bring about increased harmony, peace, and satisfaction into your life.

Journaling can be a valuable tool for fostering self-awareness, releasing challenging emotions, and uncovering purpose and meaning in life. Therapy is also another resource for improving well-being or personal development work.

Be Kind to others 

Extending love, kindness and compassion to others, holds numerous benefits for both the giver and the recipient. Research indicates that acts of kindness can lower our levels of stress and foster positive emotions. In '“The Art of Happiness” (2009) the Dalai Lama said:

There is an inextricable link between one's personal happiness and kindness, compassion and caring for others. And this is a two-way street: increased happiness leads to greater compassion, and increased compassion leads to greater happiness. In other words, studies have found not only that happier people tend to be more caring and more able to reach out and help others, but that by deliberately cultivating greater kindness and compassion, a person will experience increased happiness.

However, being kind to others has to begin with ourselves. There is a proverb that says ‘you cannot pour from an empty cup’. How can you give to others if you have already given so much that you are depleted? We need to ensure we are taking good care of ourselves and giving ourselves the same level of compassion and kindness that we offer others.

Yet, the journey of kindness must commence with self-compassion. As the proverb wisely states, 'You cannot pour from an empty cup.' It's crucial to prioritise self-care and extend to ourselves the same level of compassion and kindness we offer to others.

Self-care is not a selfish endeavour but rather a gracious act that enables us to benefit others from the overflow of our well-nurtured selves. When our cup is full, we have the capacity to extend the kindness and love we give ourselves to those around us. Even small gestures can wield significant power, so never underestimate the impact of a simple act of kindness.

Being kind to others doesn't mean tolerating poor behaviour or mistreatment. It's entirely acceptable to set boundaries, say no, or distance ourselves from those who may not be conducive to our well-being. This, too, is an act of kindness to yourself and may be a necessary step in self-preservation. Embracing a life guided by an attitude of kindness not only contributes to making the world a better place for others but also enhances our own well-being.

Counselling

If you are struggling with feelings of anger or worry, a sense of purposelessness, or you’re seeking support and guidance with your personal development, you might find therapy beneficial.

I offer online, telephone and in-person counselling sessions in Durham.

J.Kabat-Zinn (1994) Wherever You Go, There You Are. Pitakus, London. P.

His Holiness the Dalai Lama and Archbishop Desmond Tutu with Douglas Abrams (2016) The Book of Joy. Hutchinson, London.