Ho’oponopono Forgiveness Meditation

Ho'oponopono is an incredibly powerful Hawaiian Forgiveness Prayer used for centuries to practice compassion and forgiveness within ourselves and others. You can repeat the mantra out loud, in your head, or simply listen along as I guide you through this meditation.

I'm sorry
I love you
Please forgive me
Thank you.

Transcript

Hello and welcome.

My name is Francesca and I will be guiding you through a short Hawaiian forgiveness prayer called Ho'oponopono.

Over 30 years ago in Hawaii there was a special ward,

A clinic for the mentally ill criminals.

One day a newly appointed clinical psychologist arrived at this ward.

He would come to the hospital every day but did nothing except for ask the inmates for files.

Every day he would study the files but never attended a single inmate session.

He didn't do anything except look at their files and repeat this prayer of Ho'oponopono.

I'm sorry.

I love you.

Please forgive me.

Thank you.

Within a few weeks he noticed significant changes in the prisoners whose files he was working with.

These prisoners started gradually being released and eventually healed from their pasts.

This technique is a powerful tool for self-forgiveness that I'd like to bring to your practice today.

So I'd like you now to flutter the eyes closed and take a deep inhale through the nose,

Holding at the top for a count of three,

Two,

And one,

Releasing completely out of the mouth.

You can repeat this mantra out loud,

Follow along in your head or simply listen as I guide you through this meditation.

As you settle in,

I'd like you to think of a person who has hurt you or made you feel less than the incredible person that you are.

I'd like you to imagine them standing in front of you now with your eyes closed.

We'll begin to use the breath to soften the heart and expand our awareness into this practice.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please Forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you.

I'm sorry.

I love you Please forgive me Thank you I'm sorry.

I love you Please forgive me Thank you I'm sorry.

I love you Please forgive me Thank you I'm sorry.

I love you Please forgive me Thank you.

I'm sorry.

I love you.

Please forgive me.

Thank you As we begin to come back into the present moment I'd like you to honor yourself for showing up today Because when we forgive others we forgive ourselves You can come back to this meditation whenever you feel stuck angry in a spiral loop around anyone in your life By practicing compassion and forgiveness Thank you for sharing this practice with me today Namaste

Reviews

So powerful, made me cry

Thank you for this practice. You suggest thinking of someone that has hurt me and saying these four phrases. I’ve also heard sing them to the divine. And I’ve also heard sang them to my heart. Do you think they all have the same effect?

At the end of this meditation I could visualize and almost feel as if that person that hurt me was hugging me and saying goodbye. I’m amazed!

Thank you!
Soft, calming voice.
Excelent practice.
🙏☀️

Powerful, tears began flowing almost immediately. Please work!

Thank you 🙏

I really appreciated hearing the story. I could feel the healing journey.
Thank you 🙏🏽

Thanks for a powerful mantra 🕉 I will revisit this meditation 🧘‍♀️ blessings

Thank you for this powerful and healing meditation. NAMASTE

Thank you

Incredible, touching - thank you 🙏🏽

💛

❤️😍thank you.. blessings 🙏🏻

Beautiful

This is the most powerful healing prayer/practice that I know of. Thank you for this beautiful guidance with kindness and gentleness. 🌹🙏🙂

Thank you 🙏🏼💕😊

Thank you for sharing the story about the prisoners. I wonder if they were feeling winessed without feeling judged for the first time. I imagine that would also release some of their own self-judgment and harshness towards themselves and others. ..To witness a professional also not trying to change them and interact with a spirit of love, apology, and forgiveness. 💞💖

I have tears in my eyes..that was so perfect
Thank you 💙

It’s interesting how this works. Thank you. Aloha.

I really liked this—I felt much more at peace when it finished than I had previously. I’ll definitely come back to this when I am ready to forgive and heal more, too.