Hello and welcome everyone.
This is Laura of Approachable Asana.
Today I'd like to guide you through a meditation known as Ho'oponopono.
This is an ancient Hawaiian practice that uses four very simple phrases that we silently recite throughout the practice.
Over time this practice can help us heal.
Sometimes painful memories cause us to react or judge or project or even develop negative self-talk habits.
This practice allows healing by accepting everything.
It allows us to recognize and rectify the feelings that we continue to hold on to.
Now it is not a practice that is asking for absolution.
It doesn't mean forgetting.
But the power in this practice is that it allows you to hold space for the feelings,
Both in yourself or for the person who wronged you.
We'll begin by finding a comfortable seat.
You can do this seated on the floor,
On a cushion or mat.
If you're seated in a chair,
Go ahead and allow your feet to remain flat on the floor.
Lengthen through your spine.
And if it feels safe and available,
Allow your eyes to close or your gaze to soften.
Let's begin by taking a long,
Slow inhale through the nose and exhale with a sigh.
Let's do that again.
Long,
Slow inhale through the nose,
Exhaling with a sigh.
Allow everything to soften and relax.
Allow your breath to be natural.
And begin by taking note of how your physical body is feeling today.
Are there any areas that are healing or feeling a little tense or tight?
And just notice these sensations.
You might notice your energy level today.
And then notice if there are any thoughts or feelings that are coming up right now.
As you move throughout this practice today,
I encourage you to not push any feelings or thoughts away,
But allow the space to be held to allow for healing.
Bring your attention to yourself.
And we'll begin the ho'oponopono practice by directing these sentences inward.
You can even insert your name at the end of each phrase if you'd like.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Notice what feelings or memories come up as you recite these phrases to yourself.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Allow self-love and compassion to wash over you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I'd like you now to think of someone that you have wronged or hurt in the past.
The first thing that you think of is the right one for today.
And visualize that person.
This time,
You'll recite these phrases to them.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Continue to hold space for those feelings that come up as you recite these phrases to that person that maybe you became angry with or judged.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Now think of a person that may have wronged or hurt you.
Recognize that person.
Again recite the phrases.
And imagine that this person is saying them to you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Notice what feelings come up as this person recites these phrases to you.
Allowing space for the hurtful act.
Allowing healing to happen.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Direct your attention once again inward back to yourself.
And let's recite those phrases once again directing love and healing inward.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Allow yourself to feel loved.
To be kind to yourself.
Notice the sensations that you feel right now.
I love you.
I'm sorry.
Please forgive me.
Thank you.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Allow your attention to once again return to your breath.
Notice the qualities of your inhale.
Notice the air as it enters through your nose.
Notice how the belly rises and then falls again.
Without any effort,
Your breath breathes you.
Bask in the feelings and warmth of the healing that has taken place.
Be thankful to yourself for taking this time.
This time for you.
This time to heal.
Feel free to stay here a bit longer if that feels right.
Thank you so much for joining me today.
Please take care and be well.
