Ho'oponopono
Ho’oponopono is an ancient Hawaiian practice of forgiveness, reconciliation, and letting go.
It is important to say here that you do not have to be religious, believe in any higher being or energy - but simply carry out the prayer - I guarantee the more you do it, the more you will love it and use it on everything!
What I love about Ho'oponopono is that it is simple, effective and you can do it anywhere.
I find it very powerful if I wake up in the early hours worrying or stressing. I am already full of the emotion so I can focus on embracing it as an energy, a part of me, rather than worry and stress (creating all sorts of unimaginable scenarios which intensify the feeling(s) and keep me awake).
Sometimes I combined with EFT and journaling - it works to re-instil peace in me and allow me to fall back to sleep.
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It’s based on the idea that everything we experience, whether positive or negative, is connected to us.
By taking responsibility for our part in these experiences and offering love and forgiveness, we will release stuck energy, clear emotional blocks, and restore peace not just within ourselves but with all around us due to the interconnectedness of energy.
The practice revolves around repeating four powerful phrases:
I’m sorry.
Please forgive me.
Thank you.
I love you.
These simple yet profound words create a deep sense of healing and connection, both internally and externally.
How to Practice Ho’oponopono
Create a Calm Space
Find a quiet place where you won’t be disturbed. Sit comfortably, take a few deep breaths, and allow yourself to relax. If you’d like and it is applicable, light a candle or play soothing music to create a peaceful atmosphere.
Identify What You Want to Heal
You can either work with this in the moment when you are experiencing the emotion or use it as a tool to think about a situation, person, or emotion that feels unresolved. This could be:
A painful memory or regret.
A challenging relationship.
An emotion like anger, fear, or guilt.
You don’t need to analyse it deeply—just bring it to your awareness.
Set Your Intention
Hold the intention to heal and release this energy with love. Remind yourself that this process is about freeing yourself and others from negativity, not about blame or judgment.
Say the Four Phrases
With the situation, person, or feeling in mind, repeat the following phrases either out loud or silently:
I’m sorry: here you are acknowledging the pain or disconnection and taking responsibility for your part in it, even if you don’t fully understand what that part might be.
IMPORTANT: This doesn’t mean blaming yourself—it’s about recognising that you have the power to heal the situation.
Please forgive me: here you askfor forgiveness—from yourself, the other person, or the universe—for any harm caused, knowingly or unknowingly.
This is a very powerful way of releasing guilt and shame.
Thank you: here you are expressing gratitude for the opportunity to heal and grow.
Thank yourself for showing up, the other person for the lessons they brought, or the universe for supporting your journey.
I love you: here you are sending love to the situation, person, or emotion.
Remind yourself that love is the most powerful force for healing and transformation.
Repeat and Feel: repeat the phrases several times, letting the words sink in. You may find emotions rising to the surface—this is a natural part of the process. Allow yourself to feel whatever comes up, and let it flow without judgment.
Close with Gratitude: when you feel ready, take a few deep breaths and thank yourself for doing the work. If it feels right, you can imagine sending love and light to the situation or person or emotion you’ve been focusing on, knowing that healing is taking place.
Below is an example of how to use this powerful practice...

Example in Practice
Scenario: You’re holding onto anger about a disagreement with a friend.
Bring the memory of the disagreement to mind.
Sit quietly and begin saying the phrases:
“I’m sorry for my part in this, even if I don’t fully understand it.”
“Please forgive me for any harm I may have caused, intentionally or unintentionally.”
“Thank you for the lessons this situation is teaching me.”
“I love you and I send love to this situation.”
Repeat until you feel a sense of lightness or peace.
When to Use Ho’oponopono
As mentioned, you can practice Ho’oponopono anytime you feel triggered, stuck, or in need of emotional release. It’s especially helpful for:
Healing past wounds.
Letting go of resentment or anger.
Building self-love and acceptance.
Improving relationships.
Tips for Practising Ho’oponopono
Be Patient: Healing takes time, and some situations may need repeated practice to fully release.
Start with Yourself: Try using Ho’oponopono to address your own self-judgments or limiting beliefs before extending it to others.
Stay Open: You don’t need to “fix” everything—simply trust the process and let the healing unfold naturally.
Final Thoughts
Ho’oponopono is more than just a technique; it’s a way of living. By taking responsibility for our experiences and bringing love and forgiveness into the world, we not only heal ourselves but also create a ripple effect of peace and harmony.
Energy healing really is that straightforward and accessible - do not be fooled by it's simplicity!