I Didn’t Believe in This Healing Meditation—Until It Worked for Me.

I was emotionally and spiritually banged up when I found this meditation — honestly, I was a HOT MESS. When someone first described Ho'oponopono to me (which I couldn’t even pronounce), I rolled my eyes, hard. Then thought angrily, “how can four phrases I’ve heard before make any difference to how I feel? There’s no way this is going to fix me.”

But, I was desperate so I decided to give it a try. And, it was not what I expected…

Flash-forward to a small group of seekers, hands on our hearts, repeatedly saying: “I’m sorry… please forgive me… thank you…” The last one? I couldn’t say it. The whole time tears streamed down my face, my inner dialogue rambling, “you don’t deserve love, no one will ever love you.” Then, “I can’t string three simple words together without losing my sh*t? I must be broken.” 

This is only a glimpse into the cage of internal suffering I had built for myself.

In the beginning, I judged myself for not being able to do the exercise properly, but each time I practiced, the emotional walls around my heart melted just a little bit more. Tears continued to fall, until it hit me: Wow. I’ve been really hard on myself. From that point, I awakened to the possibility that (MAYBE) someday, I might be willing to say: “I love you” and mean it. 

And (eventually), that day came... I tell you my story for two reasons:

#1. This is not a one and done kind of deal. While I 100% believe that these 4-mantras can heal ANYTHING (and I mean anything); I also believe that anything worthwhile takes consistency and sincerity, coupled with a pure desire to create. 

#2. Keynote: healing can be messy. Don’t be surprised if you feel heavier before you feel lighter. “Healing signs” certainly don’t have to be a part of your process but it’s totally okay if they are. Please reach out for the support you need. 

Now, let’s practice!

What exactly is ‘Ho’o… what did you call it?

Ho'oponopono is an ancient Hawaiian prayer or poem with an ENTIRE practice and philosophy behind it. It’s important to note that we are only skimming the surface of this multifaceted, multidimensional, and multi-generational practice. Feel free to do a deep dive! Cliff notes version? I like Zero Limits by Joe Vitale. That said, it is centered around four main phrases:

• I’m sorry.

• Please forgive me.

• Thank you.

• I love you.

Super simple, right? But OH. SO. powerful. 

If you go for that deep dive, you’ll discover that these mantras can heal beyond time and space. Penetrating karmic and ancestral lines – PLUS, positively affecting the collective consciousness. Basically, if you heal something in YOU you are healing it in ALL. 

C’mon… just a wee jump off the diving board🤓.

Here’s the catch: you might want to quiet your monkey mind a smidge. The power lies in feeling the energy behind the words. Then, you’ll find that old wounds and even trauma begin to soften as you give yourself permission to let go, and allow love back into your heart.

Find your Zen – without twisted limbs

Before we dive in, take a deep breath, and make yourself comfortable. You don’t need to be folded into a pretzel – just sit in a way that feels good. We’re not aiming to be a yoga master, we’re aiming to self-soothe. Try to sit up tall, breathe easy and do your best to allow for any imperfections – even if your body’s been feeling neglected lately, this will work!

How to (really) ‘love thyself’ 

Any relationship thrives on good communication and a whole lot of patience. That includes the one you have with yourself (DUH😝)! Think about this practice as a heart-to-heart with the parts of you that you’ve been ignoring or criticizing. It’s about showing up for yourself, becoming more aware, forgiving yourself, and practicing some much-needed self-love. 

Let go of comparing yourself to an IG-perfect life and get curious - what would unconditional love (the kind that doesn’t require anything in return) feel like for you?

It’s time to put these magical mantras into practice

First, breathing is not just for staying alive! Slow, deep breaths can actually calm your nervous system — helping you relax, reduce stress, and feel more centered. Inhale comfortably, exhale slowly, and find your rhythm. Drop your shoulders, sink into your body, take a moment to ground, and let go of the weight of the world.

Hands-to-heart (literally)

Place your palms one over the other in the center of your chest. Feel the space under your hands – maybe even sweep gently in clockwise motion. Imagine energy from your hands is going into your heart. Let the warmth soften any tension and keep breathing into the moment, this is where the magic begins.

**Sidenote: I’ve added specifics after the core phrases to help you have a deeper experience, feel free to edit them as necessary or better yet, add on as many as you can.

The emotional dustbuster

Start by saying, I’m sorry (outloud is great but in your mind is okay too). BTW this isn’t about blaming yourself for anything. It’s about acknowledging the parts of you that might need a little tenderness. 

I’m sorry for judging you.  

I’m sorry for not listening to you.

I’m sorry for not letting you rest when you needed to.

I’m sorry for the times I made you feel small.

This is clearing off the dust, cleaning out old feelings that have been weighing you down.

Your inner apology tour

Next say, Please forgive me.  

Please forgive me for being so hard on you.  

Please forgive me for not believing in you.  

Please forgive me for not showing you kindness.

Please forgive me for not being patient with you.

This isn’t about perfection – it’s about releasing guilt and allowing yourself space to heal.

Your daily spiritual multivitamin

Now say, Thank you.  

Thank you for always being there for me.  

Thank you for being so strong.  

Thank you for never giving up.

Thank you for always believing in me.

Feel that gratitude sinking in. Allow it to soften and expand through your heart space.

The ultimate healer

Lastly say, I love you.  

It’s okay if you don’t mean it right away, you’re just practicing.

I love you, just as you are.

I love you and all that you’ve become.  

I Iove you. I love you. I love you.

It might feel a little awkward at first. But the more you practice, the more it will become true for you.

Wrapping up and winding down

When you’re ready, sweep your hands from your chest to your lower abdomen. As you do so, imagine any remaining stress or tension flushing out. Then, take one last deep breath in, exhale, and smile. You did it!

After you read this, go grab a glass yourself of water. Hydration is super grounding after emotional work. Remember, healing is a journey, not a one-time fix. But, every time you show up for yourself in this way, you’re moving in the right direction.

One last deep dive

When you love and respect yourself, your ability to love and respect those around you grows. So, believe it or not, just by focusing on your own healing, you’re helping others too. It’s like you’re sending out a ripple effect of goodness into the world.

So, take this Ho’oponopono practice to heart – literally – and start creating a more loving relationship with yourself. You’ve got this!

P.S. Want to be guided through this process? I’ve got you! Check out: 4-mantras that will heal anything then sit back, relax and let the healing unfold.