Ho'oponopono Meditation
- ALUA PATEL
- Apr 4, 2023
- 3 min read
Updated: Sep 7, 2025
1. Understand Ho’oponopono
Ancient Hawaiian practice of reconciliation and forgiveness.
Translates to “to make right” or “to correct a mistake.”
Uses four healing phrases to clear negative emotions, restore harmony, and release burdens.
2. Learn the Four Key Phrases
I’m sorry – acknowledging the presence of pain or disharmony.
Please forgive me – asking for release from negativity.
Thank you – expressing gratitude for healing and transformation.
I love you – offering unconditional compassion to self and others.
These phrases are the heart of Ho’oponopono meditation.
3. Prepare Your Space
Find a quiet, comfortable place to sit.
Light a candle, play calming music, or keep the space simple.
Sit with relaxed posture, eyes closed or soft gaze.
4. Set an Intention
Choose an area of life, relationship, or inner wound you want to heal.
Examples: stress, anger, guilt, self-criticism, or conflict with another person.
Intention focuses your meditation energy.
5. Begin With Breath
Inhale slowly, exhale fully, repeat several times.
Let your breath guide you into presence.
Relax the body, soften the mind.
6. Focus on the Situation or Person
Bring to mind the issue, memory, or individual you wish to work with.
Hold them gently in awareness without judgment.
Allow any emotions to surface naturally.
7. Repeat the Four Phrases
Silently or aloud, say the phrases in order:
I’m sorry
Please forgive me
Thank you
I love you
Repeat slowly, with sincerity.
Continue for several minutes, cycling through them at your own pace.
8. Feel the Emotional Shifts
Notice resistance, sadness, or release as you practice.
Allow healing energy to flow as emotions soften.
The phrases work even if you don’t “feel” them fully at first.
9. Extend Forgiveness Inward
Apply the meditation to yourself—past mistakes, regrets, or negative self-talk.
Repeat the phrases directed toward your own heart.
Cultivate self-compassion as the foundation of healing.
10. Extend Forgiveness Outward
Imagine offering the phrases to others - family, friends, colleagues, even those you struggle with.
Visualize peace flowing between you.
Practice until feelings of tension ease.
11. Use Visualization (Optional)
Imagine a stream of light surrounding you and the other person.
With each phrase, the light grows brighter.
Picture negative energy dissolving into forgiveness and love.
12. End With Gratitude
After 10–20 minutes, place hands over heart.
Thank yourself for practicing.
Take one final deep breath, open your eyes slowly.
Practice Daily
Even 5 minutes a day can shift perspective.
Consistency deepens results—greater peace, compassion, and resilience.
Can be done silently while commuting, walking, or before sleep.
Tips for Beginners
Don’t force emotions—sincerity matters more than intensity.
Use recordings or guided sessions if helpful.
Apply phrases to small daily stresses, not just major conflicts.
Be patient—healing unfolds gradually.
Common Experiences
Emotional release: crying, lightness, or relief.
Resistance: initial discomfort before softening.
Calm presence: sense of peace and stillness after practice.
Energy shift: feeling lighter, clearer, more open.
Variations of Practice:
Group Ho’oponopono: practiced in Hawaiian tradition with family or community.
Journaling practice: write phrases repeatedly directed to yourself or others.
Walking meditation: repeat phrases in rhythm with steps.
Chanting: softly sing the four phrases with breath awareness.
Everyday Integration:
Use phrases when conflict arises—silently repeat before responding.
Begin or end the day with Ho’oponopono for balance.
Use before important conversations to release tension.
Why We Recommend Ho’oponopono Meditation:
Simple, accessible, and powerful—no special tools needed.
Heals both inner emotional wounds and outer relationships.
Promotes compassion, gratitude, and peace—values that enrich life.
Aligns with holistic wellbeing—emotional, mental, spiritual balance.