Thank you for taking the time to listen to this guided meditation of Ho'oponopono.
My name is Dr.
Brett Wade.
I'll be guiding you on this practice of forgiveness and reconciliation.
Ho'oponopono is a Hawaiian word which loosely translates to forgive,
To reconcile,
And to make things right.
It is with full disclosure that I tell you that I'm not Hawaiian,
But I've lived on the Big Island for several years.
I'm well aware of the sensitivities surrounding cultural appropriation,
And I'm aware that this practice that I'm about to guide you on has evolved from its original teachings that would have been led by a healing kahuna,
Perhaps over several hours or several days in fact.
This has changed much since colonialism.
It is with deep respect that I share this modified practice with you,
As taught by Huy Len I Haleakala.
I have found this practice to be very helpful for giving,
For moving on,
And for moving from past transgressions that have been committed against me,
And for helping other people.
I teach this form of meditation,
Ho'oponopono,
Every week,
And I've done so for many years.
Begin by being seated in an upright and dignified posture.
Close your eyes.
Center yourself on your sitz bones,
And start to feel the normal curvature of your spine.
Your spine should be upright,
But not held rigidly.
Your head should feel like it's floating on your neck and shoulders.
Find a position of minimal tension.
Your hands and your feet should be in a symmetrical position.
Whatever your left hand is doing,
So is your right.
Remember to pay attention to your breathing.
Breathe in through your nose,
And out through your nose.
You may notice that one nostril is just more open for you at the moment.
This is very normal.
In your head,
Count each breath,
So the inhalation and the exhalation would be one.
Continue to do this for five breaths.
Bring into your mind somebody that you need to forgive,
Somebody that you need to move on.
This may be somebody who has hurt you or offended you a long time ago,
Or perhaps it was somebody recently.
The problem with hanging on to a memory of a person,
Or perhaps even an event,
Is that when you recall this person or this event that was negative for you,
It causes your physiology to react as if it was happening to you right now.
Your heart rate will go up.
You perhaps begin to sweat.
Your muscles tense.
It may cause feelings of anxiety,
Or even physical muscular pain.
In order to move on from this,
You need to begin the process of forgiveness.
In many cases,
This person that you need to forgive has maybe passed on,
Or perhaps they're completely oblivious to the pain and the suffering that this has caused you.
It's time to let go.
You've held on to this for far too long,
And it's not serving you well in this present moment and,
In fact,
Is holding you back.
It is as if you've been dragging around a heavy anchor.
It's time to cut the chain,
Be free of the anchor,
And allow yourself to move forward.
Forgiveness is an important part of this process.
With this person or this event in your mind,
Begin to surround them,
Or this event,
In a sphere of light.
See them as if they are inside your head,
Where in fact the memory is stored quite often.
Surround them with light.
You're about to transform this person from a thought or a memory.
Surround them and release them into the ether.
To do so,
With them again surrounded in a sphere of light within your head,
Repeat the following phrases to yourself.
I'm sorry.
Please forgive me.
Thank you.
I love you.
When you use these phrases,
See if you can visualize the light around this person or this event growing with intensity.
You're going to notice that each time we repeat these phrases,
That they're getting lighter.
The light is bright,
But the light is light.
It's starting in fact to move from inside your head to just above your head.
Repeat this again.
I'm sorry.
Please forgive me.
Thank you.
I love you.
See this sphere of light surrounding the person or this event becoming almost exclusively light.
As you look through it,
You can still see the outlines of the person or the event,
But they are starting to fade.
This sphere of light,
See if you can visualize it now,
Sitting approximately three feet above your head.
Once again,
I'm sorry.
Please forgive me.
Thank you.
I love you.
See this sphere of light travel upwards.
This ball of light travels upwards like a bubble,
Floating effortlessly high,
High up into the sky until the last possible moment where you can still visualize this sphere.
See it pop like a bubble.
As it pops,
Notice that you have released this memory,
Allowing it to travel into the ether to be free of you.
One final time.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Check in with yourself.
You may begin to notice a feeling of lightness in your body,
A sense of freeing yourself from those heavy anchors.
Remember of course that Ho'oponopono is a process in its original form,
A healing kahuna would have come to the house and helped perhaps a whole family to heal.
This may have taken hours,
Days,
Weeks,
Even months.
So this process of Ho'oponopono,
As we're doing it in this current evolved form,
Does take practice.
Mahalo for participating in this process.
I hope you've found some benefit and I recommend continuing this process until you no longer feel any of the anchors or the chains that have been holding you down.
Please feel free to check out my other meditations on my YouTube channel at Dr.
Brett Wade.
Also my meditations on the Insight Timer app.
Thank you very much.
