Ho'oponopono Meditation

Ho’oponopono is an ancient Hawaiian practice of reconciliation and forgiveness. Its meditation involves focusing on four key phrases—“I’m sorry,” “Please forgive me,” “Thank you,” and “I love you”—repeated silently or aloud. Join me in meditating on these simple affirmations, and release negative thoughts, heal emotional wounds, and foster a sense of compassion and harmony within yourself and towards others.

Transcript

Welcome to this Ho'oponopono guided meditation.

Before we begin,

Find a comfortable,

Quiet place where you can sit or lie down undisturbed.

Close your eyes gently and take a deep breath in,

Filling your lungs with air.

Hold it for a moment and then slowly release.

Let your body relax with each exhale,

Softening your shoulders,

Your neck,

Your jaw.

As we enter this Ho'oponopono meditation,

Allow yourself to be open to healing,

To forgiveness and inner peace.

Now bring your awareness to your heart.

You may want to place your hands on your heart to connect more deeply with this space.

Feel its gentle beat.

Feel its warmth.

Ho'oponopono is an ancient Hawaiian practice of reconciliation and forgiveness.

In the Hawaiian language,

Ho'o means to make or to create and ponopono means right or correct.

So ho'oponopono literally translates to to make right or to correct a mistake.

Ho'oponopono is a historical communal process that families would use to resolve conflicts and restore harmony within the group.

In its traditional form,

A kahuna,

A healing priest or leader,

Would mediate a session where family members addressed wrongdoings,

Seeking forgiveness and reconciliation with one another.

The goal was to heal both the individual and the community,

Understanding that personal conflict and unresolved emotions could cause illness and spiritual disharmony.

The modern version of ho'oponopono,

Which we will practice,

Was popularized by figures like Dr.

Ihaleakala Hewlen,

Who simplified this process into an inner practice,

Whereby we take responsibility for everything that shows up in our lives,

Even those situations or people that seem external to us.

This belief is rooted in the concept of interconnectedness,

Where our thoughts,

Emotions,

And actions contribute to creating our reality.

The ho'oponopono prayer is made out of four statements.

I'm sorry,

Please forgive me,

Thank you,

And I love you.

The first statement,

I'm sorry,

Develops self-responsibility.

This does not mean that we blame ourselves for everything that goes wrong,

But rather that we acknowledge that we have a role to play in the situation of our life.

By recognizing our own contribution to a situation,

We can begin to change it.

The phrase,

I'm sorry,

Please forgive me,

Is an invitation to let go of guilt,

Shame and resentment.

Forgiveness,

In this context,

Is not just about forgiving others,

It's about forgiving yourself.

Ho'oponopono releases the emotional and mental clatter that blocks you from experiencing inner peace.

The phrase,

Thank you,

Taps into the powerful force of gratitude.

It's a way to shift our mindset from focusing on what's wrong to recognizing the good that is already present,

Even in difficult situations.

Gratitude opens the door to receiving more positivity and abundance in our life.

Finally,

The phrase,

I love you,

Is a reminder that love is the most healing energy.

Love brings unity,

Dissolves conflict and heals wounds.

When you say I love you,

You are extending that energy towards yourself,

Towards others and towards the universe.

Love creates harmony and it is the ultimate tool for restoring balance within yourself and the world around you.

Let us begin.

First,

I want you to think of something in your life that has caused you pain.

Whether it's a person,

A situation or an emotion,

This can be something recent or something from your past.

Try to bring up the memories and visually recall the situation.

Now,

Internally,

Say the words,

I'm sorry.

As you repeat this,

Allow yourself to feel the sincerity of this statement or the sincerity of the attempt to make this statement sincere.

You are acknowledging the pain,

The harm,

The situation itself.

That has affected you.

It may not be your fault,

But this is your opportunity to take responsibility for your part in the experience or even for how you've held on to the experience.

I'm sorry.

I'm sorry for the pain I've carried.

I'm sorry for any part I've played in this situation.

Now,

Move to the next phrase.

Please forgive me.

As you say this,

You are asking for forgiveness,

Not only from others,

But also from yourself.

It's time to release the guilt,

The shame or the resentment.

Allow forgiveness to flow through you.

Please forgive me.

Forgive me for the mistakes that I've made.

Forgive me for holding on to this pain.

Feel the lightness that forgiveness brings.

Imagine it as a soft breeze clearing away the heavy clouds that have gathered in your heart.

Next,

Say the words,

Thank you.

Thank the person,

The situation or even yourself for the lessons learned,

For the opportunity to grow.

Thank the universe for this moment of clarity and healing.

Gratitude has immense power and it helps to shift our energy from pain to peace.

Thank you for the lessons I have learned.

Thank you for the strength I have gained.

Thank you for the healing that is happening now.

Feel the gratitude spreading warmth throughout your body.

A gentle glow that calms and comforts you.

Finally,

Say the words,

I love you.

This love is for yourself,

For others and for the universe.

Love is the energy that heals all wounds,

That brings peace where there was conflict.

Feel this love expanding from your heart,

Radiating outwards like waves of light.

I love you and I release this pain.

I love you and I choose peace.

I love you and I am whole.

I love you and I am loved.

Let this love surround you like a blanket,

Comforting and soothing.

You are love and you are loved.

Sometimes it's good to simply repeat again and again and again,

Like a mantra.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I'm sorry.

Please forgive me.

Thank you,

I'm sorry.

Please forgive me.

Thank you,

I'm sorry.

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I love you.

I'm sorry,

Please forgive me.

Thank you,

I'm sorry.

Please forgive me.

Thank you.

Let us close this meditation now.

Take a deep breath in,

And as you exhale,

Let go of anything that no longer serves you.

Imagine that your breath is carrying away any remaining pain or tension,

Leaving only peace in its place.

When you're ready,

Slowly bring your awareness back to your surroundings.

Wiggle your fingers and toes,

And gently open your eyes.

Carry this sense of peace,

Forgiveness,

And love with you throughout your day,

Knowing that you can return to this practice whenever you need it.

I'm sorry,

Please forgive me.

Thank you,

I love you.

Thank you,

I love you.

Reviews

A powerful version of Ho’oponopono. The introduction provided a foundational context, to allow one to be open to experience reconciliation, forgiveness, and harmonious restoration during the practice. The beautiful singing of the phrases, as mantras, reinforced the intent for forgiveness, gratitude and love. Thank you for this offering. Namaste...🕊️😌🕊️