Ho’oponopono Forgiveness Practice
The word Ho’oponopono means “to make right” and that’s exactly what you’re about to do. This is a practice to release yourself from a burden you’ve been carrying for too long. I’ve done this practice many time and I still remember the sensation that came over me the first time I did it.
Let me start by helping you say that Hawaiian word. The O is like the O in OPEN. Phonetically, is sounds exactly as it’s spelled; HO OPONO PONO .
Got it? My HERwithin was excited when I learned this practice at a retreat. I’ve taught it many times and have past clients who have gone on to get certification. It’s powerful in so many ways.
Settle yourself in a comfortable place or position. Bring the focus within yourself. Let’s get started…
- Release any tension from your forehead, jaw and shoulders
- Take a deep breath in for the count of four and out for the count of four. Repeat this four time.
- Place your hand on your heart or heart center. The purpose of this hand position is to bring awareness to your heart. You will be speaking from your heart.
- Step 1 – Just say “I’m sorry” from your heart
- Step 2 – Ask “Please forgive me” from your heart
- Step 3 – Say “Thank you” from your heart
- Step 4 – Say “I love you” repeat as often as you like with LOVE
This practice can be as long or short as you like. This is about you.
The three versions of this practice that I use, include the following:
Ground myself by releasing tension and grounding and then I just say I’m sorry, please forgive me, thank you and I love you with a slight pause between each one. The order of the phrases is not important. The intention is what is important. Repeat that phrase over and over until you know you, in your heart, you can stop.
There’s a singing version of this that is absolutely beautiful. It’s by Carrie Grossman called Thank you and you can find it on Insight Timer.
For a deeper practice, you can focus on a specific person, including yourself, a situation or anything that you want to release yourself from. For each statement, you list out all the things that you want to say. There is no limit. There is no right or wrong. This is for you! For example; I’m sorry for ___________, I’m sorry we ___________, I’m sorry I_____________. Please forgive me for ________________ Thank you for ________________ and I love you or I send you love.
I hope you find peace as you practice this mantra in whichever way works for you. Remember, this is about YOU and your HERwithin has your back!