Ho'oponopono Meditation
Similar to transcendental meditation, it is practiced by reciting a mantra, which in this case is only one:
The prayer is directed towards the "Higher Self" as it is a prayer for healing, forgiving oneself, and, in reflection, also allowing forgiveness of others. Forgiving ourselves, therefore, means forgiving the whole world and healing a collective wound. Indeed, by sincerely asking for forgiveness for all the wrongs we have done, we can cleanse our karma, and by offering love to ourselves and all living beings, we can harmonize our relationships with others. Subsequently, with a more serene heart and mind, it may become easier to forgive others. If it is too difficult for you to proceed in this way, you can do it the other way around: repeat this mantra, referring it mentally to someone who has caused you pain; when the tension and resentment towards this person have subsided, you can begin to direct the prayer towards yourself.
By taking responsability for our experience and sincerely asking for forgiveness for all the wrongs we have done, we can heal the memories that limit us and cleanse our karma; and by offering love and compassion to ourselves and all living beings, we harmonize our relationships with others. Subsequently, with a more serene heart and mind, it may become easier to forgive others. If it is too difficult for you to proceed in this way, you can do it the other way around: repeat this mantra, referring it mentally to someone who has caused you pain, and when the tension and resentment towards this person or a particular event involving them have subsided, you can begin to direct the prayer towards yourself.
An interesting story:
Similar harmonization practices were carried out in the southern region of the Pacific Ocean. Traditionally, Ho'oponopono was practiced by healing priests (kahuna lapa'au) with the family members of a sick person or for mutual forgiveness in the presence of family disharmony.
Morrnah Nalamaku Simeona devised the modern formula of Ho'oponopono, individualizing the process and making it accessible to every individual tho clean the Karma ("you have to experience by yourself what you have done to others"). Simeona never used the mantra that later became known in the West: her process was based on the use of the 12 steps of Ho'oponopono, a tecnique influenced by her Christian education and her philosophical studies about India, to gradually release every painful memory, cleansing the perception of error in thoughts, words, and negative actions.
The most representative story of Ho'oponopono is undoubtedly that of Dr. Ihaleakala Hew Len, a Hawaiian psychotherapist who was Simoeona's student and administrator. He seems to have been able to heal an entire ward of psychiatric patients without even meeting them or spending a single minute in their room. Dr. Hew Len recently passed away on January 15, 2022. An important message he left us:
"The only task in your life and mine is to restore our Identities ~ our minds ~ to their original state of emptiness or zero."
HO’OPONOPONO MEDITATION
The Ho’oponopono mantra can be used at any time of the day when you want to take a short break, even if just for a minute, to recenter and remind yourself of your intentions. In fact, the more you repeat it throughout the day, the more effective it will be.
However, it is also important to find a moment occasionally for a complete meditation.
Sit in a comfortable position with a straight back.
Focus on your breath. Inhale through the nose and exhale forcefully and loud through the open mouth, releasing and freeing yourself from all tensions.
Mentally locate tensions in your body and release them with each exhale: legs, buttocks, arms, shoulders, face, throat. Only the abdomen is slightly tense and contracted inward to provide stability to the spine.
With each exhale, allow every tension in your body to flow out with the air you emit. Every tension in your mind flows away with the air.
Now close your mouth and find your natural breathing rhythm. Observe it.
Bring to mind a relationship with someone or a particular situation you would like to make right. Observe this moment and place your right hand over your heart and the left hand over the right hand. Then, facing yourself slowly, enunciating the words with depth and awareness, speak these words out loud:
I'm sorry
Forgive me
Thank you
I love you
As you say each statement, feel the emotions behind the words.
With practice, the mantra can be spoken in a whisper and then internally recalled (see the various stages of meditation on my page), but for now, it's important that the words are spoken aloud."
Take a big inhale, and let it go.
Take a moment to tune into your heart space and notice what’s there. Notice any shifts, any emotion that arise from this practice.
Take a moment for yourself, for your gratitude and love. Gratitude to yourself for for giving yourself the gift of this time, this meditation; gratitude for all the things in your life, the little and big things, that sparks a light within you.
Recommended readings:
“Zero Limits: The Secret Hawaiian System for Wealth, Health, Peace, and More“, 2008, J. Vitale, I. Hew Len
"The Christian Ho'oponopono Forgiveness Practice: Your Key to Forgiving Yourself, Accepting God's Forgiveness, Releasing Guilt and Fear, and Finding Inner peace", 2014, A. Parish