Welcome!
Today's meditation is inspired by the Hawaiian word,
Ho'oponopono.
This word simply means,
To make things right with oneself.
It's about bringing yourself back to a balanced state.
The ho'oponopono prayer or mantra is a straightforward and uncomplicated way of helping us maintain an equal balance in life.
Before we begin the ho'oponopono prayer or mantra,
I'd like to prepare by taking some deep abdominal breaths to relax our systems.
Go ahead and find yourself in a comfortable seated position so that your hips are raised slightly above the level of your knees.
This keeps your spine in an upright position with the least amount of effort.
Close your eyes or dim your eyesight.
Cross your arms and gently hug your midsection so that your fingers are gently straddling the sides of your ribcage.
You're invited to breathe in and out through your nose,
At a pace that's comfortable for you.
As you breathe in,
Notice the sensations you feel as your ribcage and abdomen expand outwardly.
As you exhale,
Notice the sensations you feel as your ribcage and abdomen retreat and come back toward your center.
Keep following this pattern for a few moments as your awareness stays focused on these sensations.
I now invite you to relax your arms down by your sides.
Place your hands where they're the most comfortable,
Resting in the center of your lap,
One hand on each thigh or by your side,
Whatever feels most comfortable for you.
Now let us begin.
As you breathe in and out at your normal pace,
You're invited to repeat the hoʻoponopono prayer or mantra several times with me,
Either silently to yourself or out loud,
Whatever you feel led to do in this moment.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
I'm sorry.
Forgive me.
Thank you.
I love you.
You're invited now to sit in stillness for a few moments as you become aware of how your thoughts,
Emotions,
And your body feel after repeating this mantra.
If your mind begins to wander,
Observe it from a distance for a moment or two,
And then either repeat the mantra again or focus on the sensations of your breath as you return to silent contemplation.
I love you.
I love you.
Bring your awareness to the sensation of your breath as it enters and exits your nostrils.
Notice the sensation of the back of your legs and your sit bones as they rest on the surface beneath you.
Notice the sensation of your abdomen and rib cage with each breath.
Notice how relaxed and at ease your body and mind feel at this very moment.
My sentiments for you going forward today are that your day be filled with forgiveness toward yourself and others.
Gratitude for both pleasant and unpleasant experiences.
And love for yourself and for all living beings you're surrounded by.
May you go through today with a sense of balance and focus.
May your day end with a feeling of accomplishment and an inner knowing that you gave it the best you could.
Use this prayer or mantra as often as you need throughout each day.
Take a moment at the beginning and end of your day to say this quietly to yourself.
Notice how balanced and centered you feel as you go through your daily routine.
In a moment,
I'll count down from 5 to 1.
5,
4,
3,
2,
1.
To bring yourself back to the present moment,
Take a deep breath in through your nose and exhale a good sigh out your nose or your mouth.
Open your eyes.
Notice what you see in front of you.
Notice what you hear around you.
Notice how your legs,
Arms,
Shoulders,
And neck feel.
Finally move your ankles and your wrists.
Wiggle your fingers and toes.
Breathe in from the top of your head to your heart center and exhale out through the base of your spine as you ground yourself into the present moment.
You're now ready to go forward with your day.
Our meditation is complete.
Thank you.
I'll see you next time.
