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Johns Hopkins states that act of forgiveness can benefit your health, lowering the risk of heart attack; improving cholesterol levels and sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress. Sometimes it is easy for life to overwhelm you and people to annoy you. When you forget to stop and take deep breaths, these minor day to day annoyances can quickly overcome you. As I was reaching the end of my proverbial rope, I learned about something called Ho’oponopono.

Most people have never heard of Ho’oponopono, but once you do, it can be life-changing. This unique and straightforward forgiveness practice can have a significant impact on your life. You will find immediate benefits in your personal life when you start to practice Ho’oponopono. Not only with your closest relationships but also within yourself. The art of saying thank you, I love you, and seeking forgiveness are magic tools that will transform you.

This practice changed my life, and it can be yours. Find out how below.

What is The Ho Oponopono Prayer?

However, it is actually something you can learn from a Hawaiian shamanic practitioner. At the very surface of this practice of Ho’oponopono, people assume it is a mantra where you repeat the words, “I’m sorry, please forgive me, thank you, I love you,” as some form of mental and spiritual cleansing. As though it is similar to the Buddhist idea of Karma.

Others have called the practice of Ho’oponopono the practice of forgiveness and reconciliation. As though cleansing the errors of our actions and thoughts. The literal translation is “to put to right; to put in order or shape, correct or rectify.” Ho’oponopono can be termed as a Hawaiian prayer of forgiveness.

The practice of Ho’oponopono doesn’t require much in the way of teaching, but it can be very powerful.

Why is Ho’oponopono Meditation Powerful?

The history of humanity is comprised of a large range of languages, cultures, and religious beliefs that have kept us as divided as the landmasses between us. Not to mention the political and economic hierarchies between lands. Whenever there is one perspective that is new or novel, you will also see someone having an opposing opinion. Almost like it is inherent human nature to seek conflict.

This is where Ho’oponopono comes in. It is so rare when the entire globe of civilizations and humanity agree on one distinct thing. However, across all cultural divides and religious barriers, the art of “I’m sorry, please forgive me, thank you, I love you,” is essential and valuable. They are the basics and the foundation of all human relationships both within and with others. No matter who you are or where you live or whatever language you speak the words in, I’m sorry, please forgive me, thank you, I love you, all have the same impact. It is a collective consciousness to right a wrong or to make peace.

Ho’oponopono is so powerful because it rips the cultural and religious barriers apart and digs into the roots of every culture that has ever lived on the Earth. The simple words I’m sorry, please forgive me, thank you, I love you. They are the very foundation of humanity. Ho’oponopono is powerful because it is the root of who you are as a person and how you interact with others.

Benefits of Ho’oponopono and Is Ho Oponopono Effective?

The advantages of practicing Ho’oponopono faithfully are numerous. You will find the benefits of this practice in all fields of Life. The primary benefit is as follows:

How does Ho Oponopono heal your body?

If you have ever had the feeling of going through and reliving a traumatic experience in your life over and over again, like watching a bad movie replaying, again and again, that is cellular memory. All our pains and our worries and fears are all generated and stored within that memory. Ho’oponopono acts like a disinfectant of those memories. It neutralizes the memories of trauma and suffering, along with the uncomfortable feelings that go with it.

Other benefits include:

Letting go of anger and negative emotions – harboring these emotions is damaging to the person you are angry with as well as yourself. Righting the wrongs can help you to let go of these emotions.

Improve your relationships – long term resentments can damage relationships. You don’t want to hang onto one thing someone may have done to wrong you, and first, you learn to let it go.

You heal and become happy – small studies have shown that practicing Ho’oponopono can help with feelings of forgiveness. You will have lower blood pressure and feel happier. It is also well-known forgiveness reduces depression and anxiety.

Ho’oponopono will help you establish three primary things:

  • Emotional Stability
  • Healthier Relationships
  • The protagonist of Life Itself

Emotional Stability

Ho’oponopono is a strategy that will help you to achieve emotional stability by making you emotionally responsible. You are the one who decides your emotions and how they are used. You learn to take control of emotional outbursts and also to recognize when you are overly emotional. Through the constant practice of Ho’oponopono, you will have become emotionally stable as you learn that you are in control. You will throw away what burdens you, learn to channel your tension, fix any mistakes, and deal with your problems in a calm manner.

Healthier Relationships

The Hawaiians believe that we are inter-connected to one another in a cord that is called aka. There is a life’s energy that flows through each of us. However, the path between each other becomes weak because of our differences. If you tend to dwell on the past and bring it up or if you lie or hold back words that should be said and say words that shouldn’t be said, then that life energy doesn’t flow harmoniously.

The Hawaiian Ho’oponopono-process allows you to cleans that energy. You don’t just learn to fix and heal from relationships with others, but also how to feel interconnected within. There is one thing that defines this philosophy of human interconnectedness and fixes relationships, and that is kindness. Kindness is the broadest sense; it is active and all-encompassing forgiveness that tells you what is noble, virtuous, and ethical.

Check out this video to learn more about building healthier relationships through Ho’oponopono.

The protagonist of Life Itself

In the beginning, the idea of responsibility and obligation to answer for your own actions may seem like a rigid, complex process. However, the more you do it, practice Ho’oponopono, you will become more surprised at how simple it becomes and how proactive you are.

By letting go of the sense of powerlessness that is linked to suffering is caused by uncontrollable external factors. It is possible for you to change your beliefs and move you away from victimization stance and increase your sense of internal, personal power and find your self identity. Ho’oponopono gives you the tools for that. Simple phrases of I love you and thank you coupled with the prayer of forgiveness will help you become more self-aware, and build your relationships with others.

How do you practice Ho Oponopono in four simple steps?

Everything you are hearing about Ho’oponopono makes it intriguing. Below you will learn how to begin so that you can reap the benefits of Ho’oponopono in your life. Know that you don’t have to believe in a deity or have any sense of religion to begin. You just need to speak mentally or out loud to yourself the words. Ho’oponopono is a step process that works for others and helps you build your relationships with people and more importantly, yourself.

As you contemplate beginning, you may have already begun to experience those feelings of compassion, the inner peace, and sensations, or even the simple feeling of a relaxed mind. You will undoubtedly feel these things as you complete saying the words the first time. When there is blocked energy, it will begin to release by the cells similar to how you would feel if you sighed.

Forgiveness Ritual Inspired by Ho’oponopono

Focus on a person or situation that has upset you. It can be a current or past situation. The process you are to follow will lead to your forgiveness of yourself and whoever is involved or who has created negative energy.

The art of forgiveness isn’t about who is right and who is wrong. It is about putting unconditional love and forgiveness into space regardless of whom wronged whom. Break the connection of who did what. The practice will allow you to “let go” so that you no longer harbor negative emotions that can drain you. Once you have the person or situation in your sights, follow the steps below.

Step 1: Repentance – I’m Sorry

As you learned above, you are responsible for yourself. That includes everything you keep in your mind. Even if what is in your mind seems to be “out there” or far away, you are still responsible for it. Once you realize this, it will feel natural to say that you are sorry, and thank you.

The realization of the things that you may have thought you wanted or secretly wished for can be painful. You may look deep within and not like what you see. However, by accepting responsibility, you will quickly start to see real results.

Start by choosing something that you have brought upon yourself. Addiction to nicotine, caffeine, or alcohol? Maybe you have anger issues or health problems that could have been prevented. Start at the point that you know to fix and say that you are sorry.

When you realize that you are the cause of the issue in your life that is holding you back, and take on that remorse, you will clear your conscience with I’m sorry and start to grow. Remember to say thank you once you have allowed yourself forgiveness.

Step 2: Ask Forgiveness – Please Forgive Me

You may have some very obvious people in your life you need to seek forgiveness from. However, you need also to recognize that you need to seek forgiveness from yourself. Say it, “Please forgive me” over and over until it is meant. Remember the remorse you felt in step one and seek the forgiveness necessary to alleviate that. The forgiveness and seeking the forgiveness in practicing Ho’oponopono is part of the process.

Step 3: Gratitude – Thank You

Thank you is the most underutilized words. It doesn’t matter who you say thank you too, just say it. Thank your body for keeping your alive every day and allowing you to do the things you do, thank the world for home, and oxygen to breathe. Say thank you to God, the Universe, a deity you believe in, or the Earth for allowing you to walk. Just thank whatever it was that just finished forgiving you.

Step 4: Love – I Love You

Get into the practice of saying, “I love you.” You can say it to your loved ones, to your body for all that it does, to the sunlight or the air your breath. Say I love you to your challenges and mean it. There is no greater power than love. No greater words than I love you. I love you, simple but powerful.

The Process of Ho’oponopono

There is a process that makes Ho’oponopono more successful for you when you practice it faithfully. To develop the skills of emotional stability and the ability to develop healthier relationships, you must practice Ho’oponopono faithfully, and by following a process that will make it work in your life.

Practice of Ho’oponopono

The practice of Ho’oponopono goes like this:

Bring to your mind anyone you don’t feel as though they are in alignment with it. Someone who’s the support you desperately seek but don’t have. In your mind’s eye, construct a small stage underneath you, below you on the stage stands the person you are not aligned with. As you see the stage, imagine a burning and infinite source of pure love and healing that is flowing from a source above the top of your head. This source will be your Higher-self.

Open up the top of your head within this vision and let the source of pure love and healing flow down inside you. Let it trickle from the top of your head into your body and allow it to fill you up entirely. Let that love flow into your heart and overflow to the person you have placed on the stage.

Be sure that you are allowed to heal this person and that they will accept the healing when it comes to them. When the healing that you have set out to accomplish is complete, have a conversation with the person and forgive them. Seek their forgiveness for any wrongs that you may have done.

Next, you are to let go of that person. See them floating away in your mind as you let them go. Notice how light they feel as they float away because of the newfound healing. As they float away, cut the aka (life force) cord that connects you to them. However, only cut the cord if it is appropriate to do so. If you are in a current primary relationship with the person, then you want to assimilate this person back within you.

Do this with every person in your life with whom you feel you are incomplete or not aligned. Test the reliable power that Ho’oponopono gives you. The final test is when you can see the person or think of them without feeling any kind of negative emotions. If you don’t feel those emotions, you have succeeded. If you do feel those emotions, then you must repeat the process.

Test the True Power of Ho’oponopono

As with many other spiritual practices, such as meditation and mindfulness, this isn’t a practice you do only when you are facing a life crisis. This practice is something you should do on a regular basis, daily even. For when you practice this daily when a crisis comes, you will be more effective in weathering the storm.

When you are stuck in a state of feeling as though you are being emotionally and/or spiritually assaulted, you will feel as though you are more threatened than at any other time. When no one comes to help you, it will be up to you to deal with the situation. Find a spot and meditate. Of all the mantras you have learned throughout your years of spiritual enlightenment, Ho’oponopono will come to you.

You will feel alleviated of the issues once you implement the practice in a moment like that. Your consciousness will clear like smoke from a room once you open a window. As you meditate quietly, a state of peace and gentleness will overcome you.

As you test the power of Ho’oponopono, you will find that your emotional and spiritual assault will start to dissolve. With continued practice, you will find that it will not easily return. It will not necessarily happen to you this way, but it is a true test of the power of this practice. Once you achieve that, a simple thank you will pass your lips almost like a prayer.

When to Use Ho’oponopono

There really is no “right” time to practice this Hawaiian prayer. You can do it anytime, anywhere. Here are a few ideas of when to use this practice of forgiveness:

  • If your children are misbehaving and you are at the end of your rope. Calm down, go through the steps. Ho’oponopono is great for family members.
  • A coworker is insensitive and irritates you. Don’t bottle up resentments.
  • When money troubles are weighing heavy on your mind.
  • On days when you are tired and worn out. Life just seems exhausting. Find the “Thank you” in each situation.
  • Are you having trouble sleeping? Don’t get frustrated or blame yourself, give this practice a try.
  • When you are arguing with someone, stop, and take a quick moment to practice the four steps. That argument may quickly stop.
  • If you are feeling depressed or anxious, use this meditation to console yourself.
  • Use Ho’oponopono, especially when you are angry or completely irate. It will help you get back on track.
  • All situations or times that you are experiencing heavy emotions.

There really is no need to find a reason to practice Ho’oponopono. Make it apart of your daily meditation practice or use it when you feel overwhelmed. Whenever you feel the need, engage in the practice.


Ho’oponopono is a spiritual and highly personal practice. Practicing this prayer isn’t for the pious, perfect, or for someone who has already found rightened wrongs. Contrarily, this is a practice for those who are seeking a higher personal growth.

If you want to let go of all the hurt, anger, and resentment in your Life, if you want to mend relationships and let go of relationships that should have long been past, then this is the practice for you. Ho’oponopono will help you achieve that release. You will find such inner peace that has zero limits and sanctuary with this ancient Hawaiian practice of please forgive.

Unsure of where to begin?

Check out this video on how to practice this ancient meditation, and you can soon reap the benefits in your life as I have in mine. Once you begin, you will find peace as you have never experienced before.

About Me

Hi there ! I’m Suja Johnkutty, MD a conscientious mom and neurologist . My one simple goal is to provide you honest, practical, simple action steps to experience better relaxation in your life.



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