Why Reiki is Essential for Highly Sensitive People & Empaths
Have you ever walked into a room and suddenly felt overwhelmed, anxious, or just… off? Like you're picking up on everything all at once? Maybe you’ve been told you're “too sensitive,” you “take things too seriously,” or that you “need to toughen up.” Sound familiar?
If so, chances are you're either a highly sensitive person (HSP) or an empath — or maybe even both.
What’s the difference between a highly sensitive person and an empath?
Highly sensitive people
(HSPs) are often more acutely aware of their surroundings. Bright lights, loud noises, strong odors, or even criticism can feel like too much. You might notice subtle changes in someone’s mood or feel the need to retreat after social interactions just to recharge.
Empaths
on the other hand, don’t just notice emotions—they feel them. Deeply. Sometimes physically. You might walk away from a conversation carrying someone else’s stress or sadness as if it were your own. You might even experience physical symptoms that aren’t yours, just because someone near you is struggling.
As someone who is both a highly sensitive person and an empath, I’ve experienced this deeply myself. And for a long time, I had no idea what was going on—I just thought something was wrong with me.
From Burned Out to Empowered: How Reiki Changed Everything
When I finished my Early Childhood Education certification, I was excited to start a career where I could make a real difference. I loved helping children learn how to regulate their emotions and navigate the world with compassion.
But what I didn’t expect was just how much the job would take out of me.
Twelve-hour shifts, day after day, left me physically exhausted and emotionally drained. My mind was constantly racing—trying to come up with ways to support the kids while barely keeping myself afloat. After twelve years, my body started showing signs of burnout. I felt completely depleted.
The most confusing part? I was good at what I did. I cared deeply. But I was unhappy. Unfulfilled. Disconnected from myself.
Looking back, I now know I wasn’t just overwhelmed—I was a disempowered empath. (As Michal Spiegelman “Why Reiki is a must for empaths and HSPs” describes it so well in her work).
That all started to shift in 2020, when my intuition nudged me toward a local Reiki healer. I didn’t know much about Reiki at the time, but something inside me knew it was what I needed.
After just a few sessions, something began to shift. I felt more grounded, more clear. Eventually, I decided to take her Reiki training, and that decision changed everything. It became the catalyst for my healing and transformation—helping me understand my energy, protect it, and work with it instead of constantly feeling at the mercy of the world around me.
How Reiki Helps Empaths and Highly Sensitive People Protect Their Energy
One of the biggest challenges for empaths and highly sensitive people is figuring out what energy is theirs—and what isn’t. We tend to absorb everything: moods, emotions, tension, even physical sensations from those around us. It can leave us feeling confused, foggy, and completely drained.
Maryellen Nardomarino shares a helpful perspective in her Reiki News Magazine article, “Reiki is the Solution: Healing Empathic Issues.” (2)
She explains that for many empaths, emotional energy from others tends to flow into the sacral chakra, where it’s supposed to continue upward into the higher chakras to be processed. But if the chakra system is unbalanced, that energy can get stuck in the sacral chakra. Instead of flowing through and being released, it lingers—leaving us unsure whether we’re feeling our own emotions or someone else’s.
This really clicked for me when I began practicing Reiki.
I had spent so much of my life overwhelmed by everyone else’s feelings, not realizing that what I needed wasn’t protection in the traditional sense—but energetic healing and balance. Reiki became the foundation for that. It helped me reconnect with my own energy, reclaim my empathic nature, and develop my sensitivity as a gift rather than a burden.
My attunement to Usui Reiki, and later my placement with Holy Fire® III Reiki, started a deep cleansing process within me. I began to feel Reiki energy moving through my body, and that connection made me feel safe, empowered, and whole.
It helped me come back to myself.
As I stepped into my role as a professional Empathic Reiki therapist, I initially struggled when I started feeling clients' pain and anxiety in my body. But with time and practice, I learned how to discern what was mine and what wasn’t—and more importantly, how to let go of what didn’t belong to me.
5 Reiki Techniques to Help Empaths and HSPs Protect and Manage Their Energy Every Day
1. Power Symbol Shield
Before heading out, starting a Reiki session, or entering a space that might feel heavy or chaotic, take a moment to draw or visualize the Power Symbol (or Holy Fire® symbol) in front of your body and then over each chakra, starting at the root and moving upward.
Say the affirmation:
“I strengthen my light with Reiki. Anything less than love and light will transform or leave.”
Set the intention that Reiki is continuously clearing and transmuting any lower vibrational energy. Throughout your day, check in with your physical and emotional state—this will help you notice if you’ve taken on something that isn’t yours.
If you're in a session and begin to feel unexpected sensations or emotions, it’s likely you’re tuning in to your client’s experience. Acknowledge it, work with it, and then release it.
Remind yourself: this energy is not mine, and I can let it go.
2. Reiki Protection Box
You can also create a protection box around your body.
Visualize yourself surrounded on all four sides, plus above and below, by the Power or Holy Fire® symbol. Imagine the energy of the symbol flowing through this box from Heaven to Earth and back again, creating a strong energetic field around you.
Set the intention to carry this box with you wherever you go.
3. Heaven and Earth Visualization
If you ever feel someone pulling on your energy or trying to cord into your field, it’s often because they’re drawn to your light and seeking energy.
To energetically reset your space, visualize yourself connected to both Heaven and Earth, with a Reiki symbol running vertically through your body.
This reconnects you with your source and helps you stay centered in your own energy.
4. Kenyoku (Dry Bathing)
This simple but powerful Reiki technique is great for clearing out stuck or foreign energy.
Use it at the end of Reiki sessions, at the close of your workday, or whenever you feel like you’ve absorbed too much. It’s also a beautiful way to clear your field before bed so you can rest peacefully.
Watch my YouTube video on how to practice Kenyoku
5. Pond Dumping Technique
Recently, I’ve been working with a beautiful technique shared by Karen K. Harrison (3), which has supported me through some deep emotional processing. She calls it the “pond dumping” technique, and it’s such a powerful way to move through difficult emotions.
You simply imagine dumping a specific emotion—like sadness, anxiety, or anger—into a pond or any body of water. Surround the water with love and Reiki, and call on your spiritual source for support. Then, visualize yourself diving into that water and being fully present with the emotion. Love it, sit with it, and allow it to transform.
Surprisingly, this often brings relief much faster than resisting the emotion—and it creates a beautiful sense of emotional mastery.
Final Thoughts: Reclaiming Your Energy and Thriving as an Empath with Reiki
I feel incredibly fortunate to have Reiki as part of my daily life. It’s not just a healing practice—it’s a lifeline.
Reiki helps me regularly clear out energy that doesn’t belong to me, recharge my system, and stay grounded. Most importantly, it’s a big part of how I prevent burnout and continue showing up fully for myself and for others.
If you're an empath or highly sensitive person, having a daily Reiki routine is essential. Even a few minutes each day can make a huge difference.
If you're not sure where to start, I’ve created a simple 8-minute Self Reiki Session you can follow along with on YouTube. It’s gentle, grounding, and perfect for centering your energy anytime you need a reset.
Watch the 8-minute Self Reiki Session here
I also continue to see my own spiritual advisor for support with deeper healing. Even as a practitioner, I know how valuable it is to have guidance and support. I’m honored to do the same for other empaths through Reiki sessions that help clear and rebalance the energy system, and I also love teaching others how to use Reiki for themselves.
Being an empath or a highly sensitive person can sometimes feel like a burden—but with the right tools, it can become one of your greatest strengths. Reiki has helped me reclaim my sensitivity, not as something to manage or fix, but as a deep gift I get to nurture, honor, and share.
If you're ready to do the same, I'm here to support you every step of the way. 💛
With love & light,
Liz xxx
(1) Michal Spiegelman ”Why Reiki is a must for empaths and HSPs.” Beacons of Change | Guiding you Toward a Soul-fueled Life, Lived at Full Power. https://www.beaconsofchange.com/why-reiki-is-a-must-for-empaths-and-hsps/.
(2) Maryellen Nardomarino, “Reiki is the Solution: Healing Empathic Issues,” Reiki News Maga- zine, Summer 2012
(3) Karen K. Harrison, “Reiki for Empaths and Highly Sensitive People Part 2.” Whole Life Center | Love your whole life https://www.karenharrison.net/reiki-for-empaths-and-highly-sensitive-people-part-2/.
