Grounding In Love, Forgiveness, And Gratitude

Simple phrases of the ho'oponopono mantra are associated with immense power and energy. They can erase and transform limiting memories or beliefs. Repeat this exercise often to build healing neural pathways that you can recall anytime, anywhere.

Transcript

Hello and welcome to Sophro Solus.

My name is Lani Pududy,

Sophrologist.

I'm here to guide you through this cleansing exercise which is designed around the Hawaiian spiritual healing technique of ho'oponopono.

During this session we'll speak the four phrases of ho'oponopono mantra to ourselves.

I love you,

I'm sorry,

I forgive you,

And thank you.

These simple phrases are associated with immense power and energy.

They can erase and transform any limiting memories or beliefs.

These words can be used to overcome unwanted emotions and problems both known and unknown.

The more the phrases are repeated the stronger they become.

Repeat this exercise often to build healing neuro pathways that you can recall anytime,

Anywhere.

We'll perform this exercise sitting on a chair.

The best chair for this is a dining room or office chair.

We spend much of our life standing,

Walking,

And sitting so we use these positions during Sophrology exercises to create neural pathways in your brain as a reminder that you can be at peace in any position.

During the exercise I'll speak in first person as if you're speaking to yourself.

Let's begin.

Sitting upright in my chair,

Back straight,

The soles of my feet firmly on the floor,

The palms of my hands resting gently on my thighs.

I close my eyes and I become aware of sounds far away,

Of sounds near at hand,

And of sounds from my own body,

My breathing or my heartbeat.

Welcoming those sounds as being part of life without trying to determine what they are.

Focused on my body I become aware of everything that's happening in my right hand,

All the physical sensations in my right hand,

As if I'm noticing for the first time that I have a right hand.

I become aware of my thumb,

My index finger,

My middle finger,

My ring finger,

And my little finger.

I become aware of the back of my hand,

The palm of my hand,

My wrist,

My forearm,

My elbow,

And my upper arm.

I become aware of the whole of my right arm.

And now I focus on my left hand,

Everything that's happening in my left hand with curiosity and wonder.

I become aware of my thumb,

My index finger,

My middle finger,

My ring finger,

And my little finger.

Becoming aware of the back of my hand,

The palm of my hand,

My wrist,

My forearm,

My elbow,

And my upper arm.

I become aware of the whole of my left arm.

And then I compare the left arm with the right arm,

Comparing the weight of each,

The temperature of each,

And the size of each.

Now I focus on my right foot.

Everything that's happening in my right foot,

Again,

As if I'm noticing for the first time that I have a right foot.

I become aware of the sole of my foot,

My toes,

The top of my foot,

My ankle,

My lower leg,

My knee,

And my upper leg.

Becoming aware of the whole of my right leg.

And then I focus on my left foot with curiosity and wonder.

I become aware of all the physical sensations and I notice the sole of my left foot,

My toes,

The top of my foot,

My ankle,

My lower leg,

My knee,

My upper leg.

Becoming aware of the whole of my left leg and comparing it to my right leg.

Comparing the weight of each,

The temperature of each,

And the size of each.

Now I focus on my head,

All the physical sensations in my head.

I become aware of my forehead,

My eyes,

And all the tiny muscles around my eyes.

I become aware of my nose,

The air going in,

And the air coming out.

My mouth and jaw,

My ears and all the space around my ears,

And the back of my head.

Now I become aware of my neck and throat,

Noticing for the first time that I have a neck and a throat.

Across and down my shoulders,

My chest area,

And everything that's happening inside of my chest.

The organs inside my chest,

My heart and lungs,

My respiratory system,

All the sensations and feelings inside of my chest.

And then moving down to the middle part of my body and I become aware of my stomach area.

I'm aware of my stomach,

The liver,

The kidneys,

The pancreas,

All the organs in my upper abdomen.

I become aware of all the physical sensations and I move to the lower abdomen,

Below my navel,

The hip area,

The pelvic bones and muscles,

The internal organs in my lower abdomen.

Becoming aware of any hot or cold sensations.

And now becoming aware of my back,

My vertebrae,

And all the muscles down my back to the base of my spine.

I become aware of the whole of my body,

The weight of my body,

The temperature of my body,

And the size of my body.

Now breathing out to fully empty my stomach and lungs.

I breathe in fully through my nose.

I hold my breath and I tense the whole of my body,

My face,

My shoulders,

My hands,

My legs,

My toes,

Every bit of my body,

Tensing,

Tensing,

Tensing,

And then release.

Relax and letting go.

Noticing all the physical sensations in my body.

Awareness of breath as if the whole body is breathing and renewing and taking integration,

Pause,

Awareness of my body in present time.

Now we're going to observe subject-object contemplation while speaking the Ho'oponopono mantra.

I love you.

I'm sorry.

I forgive you and thank you.

Subject-object contemplation where you are the subject sitting in the chair and you are also the object in the chair across from you.

Feeling connected and grounded to my body,

I contemplate on myself sitting in the chair.

And then I see a chair directly in front of me.

I see an object on the chair and I notice that this object is an image of me.

I can make this image large or small.

I make it a size that's comfortable and I just contemplate on this object,

This image of me sitting in front.

And then as the subject I visualize myself standing up and walking towards myself as the object sitting in the chair.

I walk around myself.

I look at myself from all sides.

From the left,

From the back,

From the right,

And from the front.

Perhaps going under the chair and looking from below and looking down on myself as if I'm looking from above.

I can even reach out to touch myself doing so with curiosity and wonder as if I'm seeing myself for the first time.

Without judgment I analyze myself as the object sitting in the chair with curiosity and wonder and with clear perspective.

Now you're sitting back in your chair,

You as the subject looking at you as the object.

Together you contemplate on experiences you've shared.

Together you choose to free yourself from everything that is not love.

All the unpleasant memories.

All the regretful choices.

All the problems.

All the negative emotions.

And you speak the words I love you.

I'm sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

With clarity of mind and a deep sense of peace you recognize that you have freed yourself from all the burden and you allow yourself to reflect on it with fresh eyes.

Looking at the memories now you see positive learning and illumination of love and light.

Integration pause.

Awareness of breathing as if the whole body is breathing and renewing.

Noticing all the physical and mental sensations present in the body now.

Doing the exercise a second time.

Feeling connected and grounded to my body.

I contemplate on myself sitting in the chair and I see myself sitting in the chair directly in front of me.

Me as a subject looking at me as the object.

Together we contemplate on shared experiences.

Feeling empowered we choose to free ourselves from everything that is not love.

All the unpleasant memories.

All the regretful choices.

All the problems.

All the negative emotions.

And speak the words I love you.

I'm sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

With clarity of mind and a deep sense of peace I recognize that I am free from all the burden.

I allow myself to look with fresh eyes reflecting on the memories now I see positive learning and illumination of love and light.

Integration pause.

Awareness of breathing as if the whole body is breathing and renewing.

Noticing all the physical and mental sensations present in the body now.

Doing the exercise a third time.

Feeling connected and grounded to my body.

I contemplate on myself sitting in the chair.

I see myself sitting in the chair directly in front of me.

I am the subject and I look at myself as the object.

Together we contemplate on experiences we've shared.

Together we choose to be free from everything that is not love.

All the unpleasant memories.

All the regretful choices.

All the problems.

All the negative emotions.

And I speak the words I love you.

I am sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

I love you.

I'm sorry.

I forgive you.

Thank you.

With clarity of mind and a deep sense of peace I recognize that I am free from all the burden.

I allow myself to reflect with fresh eyes.

Looking at the memories now I see positive learning and illumination of love and light.

Integration pause.

Awareness of breathing as if the whole body is breathing and renewing.

Noticing all the physical and mental sensations present in the body now.

Now coming back into the space where you started the exercise.

You feel the weight of your body sitting in the chair.

You feel the energy in the space around you.

The floor beneath your feet.

The ceiling above.

The walls around you.

You are safe.

You are secure.

And you are grounded to the center of the earth.

Breathing in you activate the capacity to have trust and confidence in yourself.

Breathing in you activate the capacity to harmonize mind body spirit and breath.

And breathing in you activate the capacity to create a positive future full of peace and happiness.

With all the feelings of well-being discovered during the exercise you begin to move the body starting with your feet.

The movement comes up through your legs into your torso.

Your upper body moves in a way that feels comfortable.

And when you're ready opening your eyes.

You may want to write your experience in a mind practice journal so that you can reflect back.

Thank you for joining me in this exercise today.

For questions or comments please email sofrosolist at gmail.

Com

Reviews

I enjoyed thus a lot. Thank you🙏🙏🙏

This was very soothing. I felt the gaps between the words could have been longer for us to contemplate their meaning in repetition deeper. 🙏 😊

🙏🙏

A wonderful guided meditation. Thank you for creating & sharing this!