Ho’oponopono: a meditation for freedom

I first learned about this meditation technique a year ago on an albiet unusual internet video I found myself watching. I had heard about ho’oponopono from a friend so my interest was piqued. In essence, the meditation, which is really a repeated mantra, is simple and goes as follows:

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

Ho’oponopono is an ancient Hawaiian healing system. “It is a process of letting go of toxic energies within you to allow the impact of divine thoughts, words, deeds and actions.” It is essentially about freedom, complete freedom from the past.

When we practice ho’oponopono, we are rectifying an error in our thoughts. According to the ancient Hawaiians, error arises from thoughts that are tainted by painful memories of the past. These thoughts come up as judgements, projections, anger, negative self-talk, etc. When we practice this meditation not only are we cultivating mindfulness of our own thought-process but we are also taking responsibility for everything that we experience.

Is someone annoying you? Did you just pass judgement on someone – maybe you feel bad or confused about where that thought came from? We’re all human. This is bound to happen. The premise of ho’oponopono is that if you recognize and rectify the origin of that thought (in yourself) then you can begin healing yourself, others and the world at the same time. You do this from a place of love, by apologizing and asking for forgiveness.

The key element here is understanding that these thoughts arise inside of you. The external world will unfold as it will and you get to choose how to respond.

What I love about this meditation is that you can practice it from anywhere. You don’t need to be sitting down or in a quiet place. It is empowering to find myself in a situation, where I am perhaps bothered, frustrated, or something of the like, and to remember that I have the power to change it. Instead of dwelling, looking at someone or thinking of someone and repeating (in my mind), “I love you, I’m sorry, please forgive me, thank you.” The results are instantaneous. The veil is lifted.

Now more than ever we need tools to help us navigate ourselves throughout this world. There is so much external influence, expectation, stress. We face this daily. There is freedom from it. Give this simple meditation a try. Let me know if it works for you or if you have any questions.


5 Minute Meditation: Ho’oponopono Style

 You can practice this meditation from anywhere.
But for your first time, sit quietly (in the morning when you wake up is recommended).

Sitting cross-legged or in a chair, close your eyes.
Straighten and elongate your spine.
Align your head with your spine, tilt your chin slightly down. Loosen your jaw.
From this place, begin taking deep breaths, counting to four on your inhale, sending
the breath deep into your lungs and belly. And exhaling to four counts releasing the breath.
Continuing this detoxifying breathing a few times on your own.
Understanding that with each deep inhale you are sending new oxygen into your blood cells and with each exhale you are detoxifying your lungs and body.

When you feel ready, begin repeating the mantra:

“I love you. I’m sorry. Please forgive me. Thank you.”

Staying with these repeated words and if your mind detours, bringing it back to this mantra.
See how this feels in your body.
Is there somewhere specific you feel it? Does someone pop into your head?
Send your thoughts and the power of ho’oponopono to that person.
If you are angry or hurt by someone, it may be challenging but just try to think of that person as you repeat:

“I love you. I’m sorry. Please forgive me. Thank you.”

Stay here for as long as feels natural and comfortable. From here you can either begin
your own practice of breath work, meditation or move into your day.

*As I mentioned, it is not necessary to be seated or in a quiet place for this meditation. If you find yourself in a stressful, tense situation, if you’re feeling sad, angry, depressed, confused; you can practice ho’oponopono by simply repeating the mantra in your head. It works incredibly well during these times.

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