Meditation For Self Compassion - Inspired By Ho'Oponopono

A 23 minute journey inspired by Ho'Oponopono - Making things right within ourselves & discovering self compassion along the way. Guided imagery bringing you together with a part of yourself that you may have neglected for a while. Gain deep inner acceptance and self compassion - returning to a state of balance. Photo by Blib Blub on Unsplash

Transcript

Welcome to today's meditation.

Today we're meditating on our ability to make things right within ourselves.

This meditation is inspired by Hoʻoponopono,

A Hawaiian word that means to make things right,

Returning our lives to a balanced state.

When we start to make things right,

Deep within ourselves,

We'll begin to live our lives with a better understanding and awareness,

Becoming more grateful and loving to ourselves.

The energy we give off is catchy.

So is the energy of repentance,

Forgiveness,

Gratitude,

And love.

Right now is our time to make things right within ourselves,

To find balance in life.

Let's get started.

Feel free to move yourself into a comfortable position.

The best position will be one that helps you maintain a level of alert,

Relaxedness.

Relaxed in body and mind,

But not so relaxed in mind that you fall asleep.

Now might be a good time to repeat a simple statement to yourself.

You're invited to repeat this statement with me two times if you'd like.

I will remain relaxed yet alert to receive the full benefit of this meditation.

I will remain relaxed yet alert to receive the full benefit of this meditation.

Now that you've gotten relaxed,

Go ahead and close your eyes,

Or dim your eyesight by gazing downward.

Place both hands over your heart center and begin breathing in and out through your nose at your normal pace.

Let's set an intention for today's meditation.

You're invited to use mine,

But feel free to use your own instead if you'd like.

You can repeat it three times,

Or state your own.

I am making things right within myself,

And as a result,

Making things right with the world around me.

I am making things right within myself,

And as a result,

Making things right with the world around me.

I am making things right within myself,

And as a result,

Making things right with the world around me.

Keep your hands over your heart center as you breathe in from the bottom of your spine back up to your heart center,

Exhaling from your heart center out the top of your head for a sense of opening up to your experience,

Inhaling from the top of your head to your heart center,

Exhaling from your heart center down your spine and out the bottom into the earth to remain grounded and alert in each moment.

Continue this practice for a few moments on your own,

Breathing at your own pace,

Opening up and grounding yourself in each present moment.

Feel free to return your arms down by your sides,

With your hands resting comfortably on your thighs or in your lap.

You're invited to go through a body scan with me as you relax deeper into awareness and oneness with yourself.

Go back to breathing in and out through your nose as you normally do,

In and out at a comfortable pace.

Bring awareness to all 10 of your toes,

Soles of your feet,

Tops of your feet,

Ankles,

Front and back of lower legs,

Knees,

Front and back of thighs,

Both hips,

Front and back of pelvis,

Abdomen.

Feel the rise and fall of your abdomen as you breathe and relax deeper.

Your chest,

Your heart.

Feel the sensations of your beating heart,

Collarbones,

Low back,

Mid-back and ribs,

Upper back and shoulder blades,

Feel the tension melting away from your upper back and shoulder blades as you become aware of them relaxing a little more.

Front and back of your neck,

Scalp,

Chin,

Cheeks,

Lips,

Nose,

Ears,

And back.

Eyes in temples,

Top of your head.

Feel the sensations of your entire face and scalp as your body releases tension and relaxes deeper.

Another wave of relaxation begins at the top of your head,

Travels down to your neck and shoulders,

Through the front and back of your torso,

Your pelvis,

Glutes,

Hips,

Thighs,

Lower legs,

Feet,

And toes,

Leaving your body and your mind completely relaxed as you breathe in and out through your nose.

Bring your attention to your mind's eye.

You're becoming aware of the space on your forehead between your eyes,

Known as the mind's eye.

In your mind's eye,

I invite you to visualize walking down a beautifully lit hallway.

Feel the sensations of your feet and legs,

The sway of your hips as you walk down this hallway,

The relaxed movements of your arms as you walk toward the end of this beautifully lit hallway.

At the end of this hallway,

You see an archway with a bright golden curtain hanging down delicately.

Walk up to this archway,

Pull back the curtain.

On the other side of this curtain,

You notice that you're looking at your favorite place to spend time,

This place that makes you feel your absolute best.

You take a deep sigh and step over the threshold to be immersed in this favorite place of yours.

You're here in this place right now,

In the present moment,

Basking in the beauty,

Security,

And safety of this place.

Take a look around.

Notice what you see,

What you hear.

Take a breath in and notice what you smell.

How does the air feel on your skin?

What time of day or night is it?

Take a few moments and simply enjoy the sensations you feel here.

Notice where in your body you feel these sensations.

While in this favorite place of yours,

Find a spot where you can sit down comfortably and simply be.

Be with yourself as you sit in this place that offers you safety and security without judgment or guilt.

Breathe in the air of this favorite place and notice how you feel here.

Envision sitting across from a version of yourself in this spot that you chose.

You're simply spending quality time with yourself in this favorite place of yours,

Sitting across from and being one with yourself.

As you sit in this enjoyable spot with yourself,

Both of you reach out to place your hands in each other's,

Becoming one with each other.

As you sit together,

You both look each other in the eyes with a loving compassion.

In tandem,

You both begin repeating the ho'oponopono prayer or mantra to each other,

Deeply feeling the meaning of each phrase.

I am sorry.

Please forgive me.

Thank you.

I love you.

I am sorry.

Please forgive me.

Thank you.

I love you.

I am sorry.

Please forgive me.

Thank you.

I love you.

I am sorry.

Please forgive me.

Thank you.

I love you.

I am sorry.

Please forgive me.

Thank you.

I love you.

As you sit here in your favorite place,

Safe and secure,

You now place a hand over each other's heart center as you repeat this next sentiment.

All is okay.

You are forgiven.

I am grateful.

I love you.

All is okay.

You are forgiven.

I am grateful.

I love you.

All is okay.

You are forgiven.

I am grateful.

I love you.

All is okay.

You are forgiven.

I am grateful.

I love you.

All is okay.

You are forgiven.

I am grateful.

I love you.

All is okay.

You are forgiven.

I am grateful.

I love you.

After a moment,

You place your hands back in your lap or down by your side.

You give a smile and a loving goodbye to yourself.

Stand up,

Take a long,

Deep breath in,

And exhale a sigh of relief,

Feeling a deep sense of balance within.

You are making things right with yourself,

Accepting,

Forgiving,

Loving,

And being grateful for all experiences in your life.

These experiences,

Pleasant and unpleasant,

Give us strength,

Compassion,

Clarity,

And wisdom to live a balanced life.

As you walk toward the archway with the brilliant golden curtain that's waiting for you,

Take in the wonderment of this favorite place of yours.

Using your senses of sight,

Sound,

Smell,

And touch.

Arriving at this archway,

You take a glimpse back before crossing the threshold and absorb the feelings of the quality time you spent here with yourself.

When you're ready,

Pull the curtain aside and step over the threshold to enter the beautifully lit hallway,

Walking back toward the present moment.

Feel the air of the lightness in your steps,

The ease with which your arms flow and your feet move.

Before you know it,

You're back at the end of this hallway,

Entering back into the present moment,

Feeling the sensations of your feet,

Legs,

Hips,

Torso,

Hands,

Arms,

Shoulders,

Neck,

And your head.

Going back to the sensations of your breath as the air passes through your nostrils,

Down to your lungs,

And back up through your nostrils again.

Take a breath in from the bottom of your spine up to your heart center,

Exhaling from your heart center out the top of your head,

Thankful for the experience you had.

Inhaling from the top of your head down to your heart center,

Exhaling from your heart center down and out the bottom of your spine as you ground yourself back into this present moment.

Follow this pattern for a few more moments.

Going forward,

You'll remember that to spend quiet time with yourself is to spend quality time with the most important person in your life.

With continued practice,

You'll create and maintain balance in your life,

And you'll notice it will trickle into the lives of those in the world around you.

You'll realize that making things right gives us strength,

Compassion,

Clarity,

And wisdom to live a balanced life.

You'll also realize that you can say these words and feel the meaning of them anywhere and anytime,

In times of pleasantness and unpleasantness.

To be repentant,

Seek forgiveness,

Show gratitude,

And simply love yourself and others is maintaining your balance.

I'm sorry.

Forgive me.

Thank you.

I love you.

In a moment,

I'll count down from five to one,

And our meditation will be over.

Five,

Four,

Three,

Two,

One.

Open your eyes.

Stretch out your arms,

Legs,

Fingers,

And toes.

Take a deep breath in.

Exhale a sigh out your mouth.

Use your senses of sight,

Sound,

Smell,

And touch to ground yourself back into the here and now.

Our meditation is over.

Thank you for spending this time with me.

I'll see you next time.