What is Ho’oponopono meditation for forgiveness?

I first encountered Ho’oponopono meditation years ago during my training as a clinical massage therapist. The Hawaiian therapist was so peaceful, I knew I wanted to bring Ho’oponopono into my life.

Since then, I have used this beautiful healing practice hundreds of times and never more since becoming a mother. I guess by now you are wondering what is Ho’oponopono meditation? Let me explain.

The ancient Hawaiian practice believes the first step towards healing is through forgiveness. You can embrace Ho’oponopono in your daily life in four easy steps. Would you like to know how?

What is Ho’oponopono meditation?

The word Ho’oponopono (pronounced HO-oh-Po-no-Po-no) is the traditional Hawaiian practice of forgiveness. The meditation, which is a simple mantra repeated, has four lines:

I love you.

I’m sorry.

Please forgive me.

Thank you.

By reciting the Ho’oponopono mantra, you’re expressing regret for any negative thoughts or actions that might have played a part in your current struggles. This frees you to seek forgiveness, express gratitude, and ultimately embrace love as your guiding force and path to your higher self.

One unique aspect of Ho’oponopono is the idea of taking total responsibility for everything in your life, even if it seems unrelated or external.

This includes the belief that healing yourself can lead to healing in others and in the external world at large. These four simple lines are powerful tools that offer you a different way of looking at challenges.

The practice is deeply embedded in the spiritual and social fabric of the indigenous Hawaiian people. The Ho’oponopono prayer or mantra revolves around the principles of reconciliation, forgiveness, and harmony within the community.

This is a beautiful and simple way to embrace emotional healing and create a positive impact for yourself, your family, and the world around you.

Don’t forget that forgiveness often starts within the self. Asking forgiveness from your own being is the first step in healing emotional pain. You can also apply the Ho’oponopono technique to seek forgiveness from someone else in your life.

Is Ho’oponopono useful for mothers?

As a mother, this is a powerful tool to let go of negative emotions after making a mistake. You may have said the wrong thing or become angry, but accepting, asking for forgiveness and letting go of the past is the only way to move forward in love.

Related Post: 70 Inspirational Mom Self Care Quotes

Five ways Ho’oponopono can help mothers.

1. Stress Reduction: Motherhood often comes with multiple stressors and demands on your time and energy. Incorporating any type of daily meditation or mindfulness is a way to regain some balance as a parent.
2. Personal Challenges: Ho’oponopono encourages self-reflection and taking responsibility for your emotions. Practicing this meditation could be beneficial for managing stress and handling challenges more effectively.
3. Self-Forgiveness: Mom guilt is a real thing and a drain on your mental health. If you feel overwhelmed or burdened by guilt or self-criticism, this practice gives you a tool to offer more compassion towards yourself. Ho’oponopono’s focus on forgiveness, both for yourself and others, can be a powerful way to let go and offer yourself more love.
4. Improved Relationships: Ho’oponopono has a relational aspect, and mothers can apply its principles to enhance their relationships with their children, partner, family and friends. The practice encourages open communication, reconciliation, and the growth of a happy family.
5. Modeling Emotional Well-Being: Children learn through watching us. In the joyful and the difficult moments. Practicing Ho’oponopono or any form of self-love can contribute to a healthier emotional environment at home. By demonstrating self-awareness, accountability, and love, you are showing yourself as a real, every learning person.

How to use Ho’oponopono meditation?

The ancient Hawaiians gifted the world a beautiful way to cultivate forgiveness and inner peace in our lives. More forgiveness means more love and harmony. But how do you use Ho’oponopono meditation?

This simple 10 minute meditation will help you get started.

1. Find a Quiet Place: Choose a quiet and comfortable place where you (hopefully) won’t be disturbed for the next 10 minutes. Sit on some cushions, if that’s available to your body, or lie down in a relaxed position. A like to put on an electric candle too to have a focus point.
2. Breathe Mindfully: Begin by taking a few deep breaths to center yourself in the present moment. Inhale slowly through your nose, hold the breath for a moment, and then exhale through your mouth. Repeat this a few times to help calm your mind. If this doesn’t work, try a simple mantra. “I am here” works well.
3. Set Your Intention: Before starting the Ho’oponopono meditation, set a clear intention for the practice. It could be related to forgiveness, healing, or any specific issue you want to address. You can try “ I take full responsibility for my actions” or “I ask for forgiveness”. This is all part of the healing process.

Related Post: Meditation Intention Examples

4. Repeat the Ho’oponopono Meditation: As you focus on your intention, start repeating the four key Ho’oponopono phrases silently or out loud. The phrases are:
   • I’m sorry
   • Please forgive me
   • Thank you
   • I love you
   Repeat these phrases slowly and intentionally. You can match them with your breath, saying one phrase during the inhale and another during the exhale.
5. Imagine Healing: As you continue to repeat the phrases, visualize the healing of the situation or relationship you are focusing on. Imagine the transformation you wish to see happening within yourself. Let go of the negative energy (if you can) and allow the love to radiate from within you.
6. Express Gratitude: Along with the mantras, express genuine gratitude for the opportunity to heal and transform. Feel a sense of appreciation and love for the chance you have to restore.
7. Continue the Repetition: Keep repeating the phrases, maintaining a steady rhythm. Allow yourself to fully engage, feeling the words glow from within you and let go of the negative feelings.
8. Finish with a Deep Breath and a Smile: Don’t forget the important final steps. Take a few final deep breaths and don’t forget to smile. Acknowledge the time you dedicated to the practice and carry the sense of healing and forgiveness with you.

The first time you try the Ho’oponopono meditations you may feel a little weird, that’s ok.

Doing something new can often make you uncomfortable. That doesn’t mean you should try it.

Change pushes you out of your comfort zone, so don’t fear it. If you make this a regular practice, you will shake off those uncomfortable feelings pretty quickly.

What is Ho’oponopono Meditation, and what does it sound like?

If you need some guidance about how the mantra sounds out loud, this wonderful video from Mind Body Soul is lovely to listen to.

My own experience of Ho’oponopono has been positive and so beneficial as a mother. I take full responsibility for my actions to understand forgiveness is part of the healing process.

I wish to say thank you to the ancient Hawaiian people for bringing this simple but powerful practice into the world.

More forgiveness means more healing means more love for all of us.

Amanda x