Ho’oponopono: A Healing Practice
What is Ho’oponopono? Ho’oponopono is an ancient Hawaiian practice of reconciliation and forgiveness. The word itself means "to make right" or "to correct." It is a process of healing by taking responsibility for our actions, thoughts, and feelings, and actively seeking to restore balance and harmony within ourselves and in our relationships.
The core philosophy of Ho’oponopono centers around the idea that everything in our life is a reflection of our thoughts and beliefs. By healing ourselves and clearing negative thoughts, we can create a ripple effect that transforms our external reality, including our relationships and circumstances.
At its essence, Ho’oponopono encourages us to take responsibility—not for others’ actions, but for our own responses to those actions. This practice is rooted in love, forgiveness, and letting go of guilt, shame, or resentment.
The Four Key Phrases of Ho’oponopono:
I’m sorry – Acknowledging responsibility for our thoughts, actions, or reactions that contributed to the situation.
Please forgive me – Asking for forgiveness for the role we may have played in creating discord, even if unconsciously.
Thank you – Expressing gratitude for the opportunity to heal and restore balance.
I love you – Invoking love, which is the most powerful healing force, towards ourselves, others, and the situation.
These four phrases are meant to be repeated with intention, helping to clear the energetic blockages that affect us.
How Ho’oponopono Helps:
Healing the Self: By repeating these phrases, you are addressing your inner pain, guilt, or anger, allowing for emotional release and healing. It empowers you to take responsibility for your emotional state, helping you let go of heavy feelings and creating space for peace and self-love.
Healing Relationships: Ho’oponopono allows for forgiveness and the restoration of trust, even in the most challenging relationships. Whether it's family, friends, or colleagues, the practice helps dissolve negativity and offers a path toward healing misunderstandings and hurts.
Healing Circumstances: The practice can be applied to external situations such as work stress, financial troubles, or any difficult life circumstances. By healing internally, you begin to shift the energy around you, often influencing the outcome of external situations in a positive way.
Journaling with Ho’oponopono:
Journaling can be a powerful tool to deepen the Ho’oponopono practice. Here’s a technique that you can follow:
Set Your Intention: Begin your journaling session by setting an intention to heal. For example, you might want to address a specific relationship, emotion, or situation that’s been bothering you.
Example intention: “I intend to heal any negative feelings I have toward myself and my partner.”
Write the Situation or Emotion: Write down the specific issue you’re dealing with, allowing your thoughts and feelings to flow without judgment. Be honest and detailed about what’s going on.
Example: “I feel upset because my partner didn't support me during a recent challenge, and it’s left me feeling abandoned.”
Apply Ho’oponopono: Now, incorporate the four Ho’oponopono phrases into your journaling. As you write, allow these phrases to guide your thoughts and shift your perspective.
I’m sorry – Write down your feelings of responsibility for your part in the situation. Reflect on how your thoughts, actions, or beliefs might have contributed to the current state.
Please forgive me – Express your request for forgiveness, not just from the other person but also from yourself. Acknowledge any guilt or anger you may have been holding onto.
Thank you – Reflect on the lessons that this experience might offer you. What are you grateful for in the situation? What wisdom can you gain from this challenge?
I love you – End by expressing love, either to yourself or to the person involved. Send love to the situation as a whole, knowing that love is the ultimate healer.
Release and Let Go: After writing, take a moment to close your eyes, breathe deeply, and visualize the situation being healed. Imagine the energy surrounding it shifting into peace and love. Affirm to yourself that you are letting go of any negative energy or attachment to the situation.
Revisit and Reflect: Over time, revisit your journal entry to see if your thoughts or feelings have shifted. You may notice new insights or a sense of calm where there was once tension.
Ho’oponopono Meditation
Step 1: Center Yourself (2-3 minutes)
Close your eyes and bring your awareness inward. Let go of external distractions and focus on the rhythm of your breath. Inhale deeply, then exhale slowly. Allow your body to relax with each breath.
Feel your body soften and let go of any tension or stress. As you breathe in, imagine breathing in calmness, peace, and love. As you breathe out, visualize releasing any negative energy, fear, or guilt.
Step 2: Invoke the First Phrase – “I’m sorry” (2-3 minutes)
As you continue to breathe, silently repeat the phrase, “I’m sorry,” either out loud or in your mind.
Reflect on the situation, feeling, or part of yourself that needs healing. Acknowledge any unresolved pain or negative emotions that you may be carrying.
Say “I’m sorry” for holding onto these feelings, for any unconscious choices that have led to suffering, or for any resentment you may be harboring. This is about taking responsibility for your inner world, not for others’ actions, but for how you have internalized them.
Allow any emotions that arise to surface, and be gentle with yourself.
Step 3: Invoke the Second Phrase – “Please forgive me” (2-3 minutes)
Now, transition to repeating, “Please forgive me.”
As you breathe in, visualize forgiveness flowing into your heart. See yourself forgiving any part of you that feels unworthy, broken, or hurt.
You can also invite forgiveness for others who have caused you pain or for past situations where you felt wronged. Recognize that forgiveness is for your peace, not for excusing behavior.
Visualize letting go of any resentment or anger, and open yourself to healing.
Allow the forgiveness to wash over you, like a warm wave, releasing all that no longer serves you.
Step 4: Invoke the Third Phrase – “Thank you” (2-3 minutes)
Now, begin repeating, “Thank you,” silently or aloud.
Feel a deep sense of gratitude as you reflect on the lessons this experience or situation has brought you. Even if it was painful, there is always wisdom to be gained.
Thank your body for its resilience, thank your heart for its capacity to love, and thank your mind for helping you process your emotions.
Express gratitude to the universe, or to the divine, for providing you the tools and opportunity to heal.
As you repeat “thank you,” feel a sense of peace and appreciation filling you. Allow this energy to expand within you, feeling it radiate out from your heart.
Step 5: Invoke the Fourth Phrase – “I love you” (2-3 minutes)
Finally, silently or aloud, repeat, “I love you.”
Direct this love to yourself. Feel a deep, unconditional love filling your being. Love your body, mind, and soul for all that they are and all they’ve endured.
Love the parts of yourself that you may have ignored or judged harshly. Embrace yourself with compassion and tenderness, knowing that you are worthy of love and healing.
If appropriate, you can extend this love to others involved in your healing journey or the situation at hand.
Visualize this love filling you completely, like a warm light glowing from your chest, expanding outward into every cell of your body. Let it flow through your entire being.
Step 6: Closing the Meditation (2-3 minutes)
Sit in silence for a few moments, absorbing the peaceful energy you have cultivated through the Ho’oponopono phrases. Notice any shifts or changes in your emotional state.
When you feel ready, take a few deep breaths and gently bring your awareness back to the present moment. Wiggle your fingers and toes, stretch, and slowly open your eyes.
Affirmations
Before completing the meditation, choose to say an affirmation that resonates with you:
“I am whole. I am healed. I am at peace.”
“I trust the healing process, and I am open to receiving love and forgiveness.”
“I release all negativity and invite harmony into my life.”