Hi,
This is Kar and today we are going to explore the beautiful and ancient Hawaiian practice of Hoʻoponopono.
This practice is all about finding forgiveness,
Gratitude,
And love in four powerful statements.
We hear a lot of things every day and we tell ourselves different narratives that we eventually believe to be true.
There is power in the kind of words we consume and digest.
The four statements that we are going to explore today are,
I'm sorry,
Please forgive me,
Thank you,
I love you.
Very simple and yet these can be difficult to say to ourselves or to others at times.
For today's session,
I'll be guiding you with a meditation and a song that I have composed just for you.
So you can listen to it even after our session today which will serve as the mantra that you will repeat.
So if you're ready,
Let's begin.
Start by finding a space that you can either sit or lie down on,
Choosing a position that will find you comfort and ease in stillness.
Take a moment to feel the ground beneath you,
Supporting your whole body.
Slowly closing your eyes and let your other senses begin to heighten,
Noticing now what is around you even when your eyes are closed.
The sounds,
The temperature of the room,
The beating of your own heart,
The feeling of the breath going in and out of your nose,
In and out of your body.
Let's inhale through the nose and open up our mouth on the exhale.
And feel your belly rise and feel the belly fall.
Now start to find your most comfortable way of breathing.
And thoughts will come naturally and that is okay,
But see if you can soften your mind,
Whatever that may mean for you.
See if you can find the spaces in between your thoughts as you quiet down the mind,
The noise,
The distractions.
And simply be here,
Be present to what is.
Start to imagine a place by the ocean.
You are there with the sound on your feet.
You feel the warmth of the sun on your skin and the breeze of air on your lips.
Noticing how this all feels for your body simply by visualizing.
Now your attention begins to shift to the waves in the sea,
The sound of the water moving back and forth,
Back and forth.
You start walking around the space and explore what is there and begin to notice a path in front of you.
You walk through the grass and see that there is a house at the end of the path where the lights turned on.
You see a door in front of you,
But it is closed.
As you turn the knob,
It turns out to be open and you step inside the house.
You notice the place seems a bit familiar.
It feels like you've been here before.
As you look around the space,
There is no one there but you,
So you continue to look around and explore what is there.
You start to notice objects,
Things inside the house that feels familiar to you.
Feels like these objects belong to you.
As you continue to explore the different rooms in the house,
The space,
You start to notice that at the end of the hall,
There is a mirror.
Now you slowly make your way towards that place,
Getting closer and closer to the mirror.
And as you see in the reflection,
You are surprised by what is in front of you.
You start to see a person that you are familiar with.
This person is someone that you have always loved but have lost touch for a while now.
And as you look into the face of this person a bit deeper,
Trying to recognize who this person is,
You start to notice that this person is actually you but looks a bit different now.
You start to slowly touch your own face and check your body and see that a lot has changed.
But the question now lies within you,
Asking yourself are you happy with what you see?
Start to notice how you are currently feeling as you look at yourself.
Begin to reach out to this reflection.
Now you are both holding each other's hands and forming a tight hug as you reach towards you.
As you take a deep breath,
Inhaling through the nose,
Feeling the warmth,
Feeling the love,
Feeling the connection and familiarity of your own self.
Begin to repeat these statements to this person that is in front of you.
Thank you.
I'm sorry.
Please forgive me.
And I love you.
Thank you.
I'm sorry.
Please forgive me.
And I love you.
Thank you.
I'm sorry.
Please forgive me.
And I love you.
Thank you.
I'm sorry.
Please forgive me.
Start to let go of the embrace that you're in and seeing that in your reflection,
You smile at yourself.
Take a moment here to just sit in with yourself,
Noticing if there is still any blockage or tension that has been building up inside of the body or whatever is still stuck in the mind.
Start to breathe a little bit deeper,
Filling your lungs with good air and on the breath out,
Just allowing yourself to let go and to embrace what is here.
Now if you'd like to imagine that you're lying down on the ground,
Take a moment here to just breathe and simply be as I guide you through the song of our Ho'oponopono practice today.
Breathe in and out.
Follow my count.
One two three.
Simply be.
Say these words on repeat.
Thank you.
I love you.
I'm sorry.
Please forgive me,
Darling.
Breathe in and out.
Follow my count.
One two three.
Simply be.
Say these words on repeat.
Thank you.
I love you.
I'm sorry.
Please forgive me,
Darling.
Thank you.
I love you.
I'm sorry.
Please forgive me,
Darling.
Breathe.
Breathe.
Allow yourself to breathe into the nose.
Exhale to let go.
As you slowly come back to where your body is.
Ready to say goodbye to that person that you just met in the house.
Feeling a bit lighter.
Having that closure that you need.
Slowly and gently stand up from that place.
Saying your goodbyes.
Gently walking out of that house,
Closing that door,
And coming back to that path that you were in a while ago.
As you walk back,
You're met with the sound of the waves once more.
As you take in the air.
Once again visualizing the sound on your feet and the warmth of the sun.
Gently look up to the open sky.
Feeling a bit freer now.
Taking your right hand on top of the belly and the left hand on top of your chest.
And feeling the warmth of your chest,
Your belly,
The whole body.
And just knowing in yourself that whenever you need to come back home.
Whenever you're lost,
Whenever you feel conflicted,
Unloved.
So much more things that we go through each day.
And know that you always have that place that you can always come back to.
So now let's take a deep breath.
Inhale through the nose.
Inhale through the mouth.
Slowly start to wiggle the fingertips,
Your toes.
Maybe move the head side to side.
Thank you so much for practicing with me and for letting me guide you through that whole ponopono practice.
May you have a great day today and I hope to practice with you soon again.
