Today at Marianne Williamson’s lecture on Course in Miracles in Los Angeles I heard that a lot of people would like to meditate but don’t know how. Lately I have been hearing this from a lot of people. So, today I would like to share a simple but very powerful Ho’oponopono meditation.
Ho’oponopono (ho-o-pono-pono) is an ancient Hawaiian practice of reconciliation and forgiveness.
This is an ancient meditation from a Hawaiian spiritual system called Huna.
There are various types of meditation techniques out there. Marianne states that all these techniques can be generally divided between relaxation (or passive) meditations, which are usually focused on stress-relief and personal well-being, and dynamic (reflection, intention, prayer) meditations, in which you focus your mind on expression (mantra) or achieving a certain outcome.
Ho’oponopono meditation is a dynamic meditation that asks you to focus on 4 different expressions and feelings behind them.
The beauty of Ho’oponopono meditation is in its simplicity and the fact that it encompasses 4-5 main spiritual exercises: Confession, Forgiveness, Atonement, Love and Gratitude.
The 4 expressions are as follows:
Please forgive me
I love you
In some texts the wording includes the word “Father”:
Father, I’m sorry
Father, please forgive me
Father, I love you
Father, I thank you.
By saying “Father” here we don’t mean a bearded patriarch but rather a “Giver of Life,” who gives Unconditional Love. “Father” can be interchangeable with such words as Creator, Nature, The Universe, Divine Consciousness, God – whichever holds more meaning for you. And as long as it refers to the unifying, omnipresent power that permeates everything and everyone. Or you can omit the word “Father” all together and simply imply it, when repeating the expressions.
Sit straight up or lie down, close your eyes, take 3 deep breaths, relax and start repeating these phrases either out loud or in your mind. I do it in my mind, but either works.
There are no rules on how you can repeat the phrases. You can say them in any order. You can repeat first phrase several times, then switch to the next phrase and repeat it several times, etc. and then start from the beginning. Or you can say all four phrases and then loop them all.
The essential part of this meditation is to feel the feeling, feel the intention behind each expression.
My recommendation for beginners is to use the first approach where you repeat each phrase several times. This allows you to focus on the feeling behind it very deeply.
You will notice interesting things. Once you start feeling “I’m sorry” for example. The thoughts about people and situations in which you felt or still feel sorry about will pop into your head. Don’t linger too much on them. Allow these thoughts to cross your mind and whatever images come up with them, but continue chanting the expressions, cycling through whatever thoughts come up. Eventually, you may not have any thoughts, but only the feeling will remain.
The effect of this meditation is profound. I usually finish with the “Thank you” or “I love you” mantra. As a result of this meditation, my vibration rises; my mood improves and stays stable throughout the day, my energy stay stable and high. I feel like my heart expands and I accept even the most difficult situations with ease. I usually do this meditation in the morning after I wake up, before bed in the evening, and when I stressing out about something.
The story has it that there was a male nurse in a hospital for terminally ill patients in Hawaii, who would take a patient’s case and meditate on that case using this technique. The hospital drew attention for its unusually high patient’s recovery rate.
Meditate, meditate, meditate!
Light and peace,