Hello,
My name is Chris and today we're going to practice Ho'oponopono,
A beautiful ancient Hawaiian forgiveness meditation which translated means making things right or to put them back in balance.
This meditation will leave you with a sense of compassion for yourself and for others.
In its traditional form there are four simple mantras in Ho'oponopono that help us connect to our ancestors and people we have relationships with.
The mantras are I'm sorry,
Please forgive me,
Thank you and I love you.
Today we're going to combine Ho'oponopono with the Buddhist practice of loving kindness to focus our compassion towards ourselves and others.
And we're going to do this using visualizations.
If you're new to visualizations we're not going to try to escape off to a magical wonderland,
We're just setting a picture in our mind's eye.
If that wonderland comes great,
If it doesn't just enjoy the image.
And when we're saying those mantras feel free to repeat them out loud or just in your mind.
And please note this can be quite an emotional journey so if you feel emotions arise that are unexpected just let them be.
If they're overwhelming maybe pause the meditation and have some quiet time for reflection but most importantly be kind to yourself,
Don't force a feeling.
So to start let's find a quiet place and settle into a seated position or lying down.
Close your eyes or bring your gaze low.
Have a real sense of arriving,
Almost like dropping an anchor.
To help with this let's have a few breaths of inhaling through the nose and exhaling through the mouth with a slight sigh or release.
So inhaling through the nostrils and exhale out through the mouth.
Ahhhhhh.
Inhaling through the nostrils.
And sigh it out.
Ahhhhhh.
And now go back to normal breathing and place one hand over your heart and the other hand on top and just have a sense of breathing into your heart.
Really feel that lovely warm energy under your hands.
And then just let go of that and place your hands where they're comfortable.
So the first image we're going to bring to mind is yourself as a child.
So maybe think of a photograph and see yourself smiling.
And just really connect with that image.
See the beauty that is you.
And as you see yourself smiling maybe just bring a smile to your face right now.
As we say the words I'm sorry,
Please forgive me,
Thank you and I love you.
I'm sorry,
Please forgive me,
Thank you and I love you.
Just repeating those phrases on your own.
Just one final time really seeing if you can feel the meaning of the words.
I'm sorry,
Please forgive me,
Thank you and I love you.
And gently letting go of that image.
And now just bringing to mind you right now.
So maybe thinking of a recent photo or as if there's a camera in front of you.
But really be kind to yourself here.
See yourself smiling,
See yourself looking amazing.
Connect to that wonderful,
Beautiful human that is you.
And as you're thinking of yourself just come back to those beautiful words.
I'm sorry,
Please forgive me,
Thank you.
I love you.
I'm sorry,
Please forgive me,
Thank you and I love you.
Repeating those phrases now on your own time.
And then very gently just repeating them one final time.
I'm sorry,
Please forgive me,
Thank you and I love you.
And then very gently letting go of that image.
And bringing the last image to mind.
So this is somebody that maybe you just have a little bit of friction with.
Somebody that you would like to forgive.
Somebody that you would like to bring a sense of healing back to that relationship.
So think of that person in your mind's eye.
And let's repeat those phrases.
I'm sorry,
Please forgive me,
Thank you.
And I love you.
I'm sorry,
Please forgive me,
Thank you and I love you.
And just repeat them one last time.
And then gently letting go of that image.
Coming back to one hand on your heart and the other hand on top.
Just feel the energy of your heart.
Thank you for practicing with me today.
Have a beautiful day.
.
