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Ho'oponopono (Hawaiian Forgiveness Practice)

emotional · easy · 5-15 minutes daily

What is Ho'oponopono (Hawaiian Forgiveness Practice)?

A traditional Hawaiian healing practice of reconciliation and forgiveness using four phrases: 'I'm sorry, Please forgive me, Thank you, I love you.' Clinical studies show statistically significant reductions in unforgiveness, blood pressure, and stress levels, with benefits for anxiety and PTSD.

Is there evidence for it?

EVIDENCEmoderate

How do you do Ho'oponopono (Hawaiian Forgiveness Practice)?

  1. 1.Find a quiet space and bring to mind a person, situation, or aspect of yourself that needs healing or forgiveness
  2. 2.Repeat the four phrases slowly and with intention, directed at the situation: 'I'm sorry. Please forgive me. Thank you. I love you.'
  3. 3.Take full responsibility for your internal state — the practice is based on the principle that you are 100% responsible for everything in your experience
  4. 4.Practice for 5-10 minutes daily, or use the phrases as an immediate response whenever negative emotions or conflict arise throughout the day
  5. 5.Extend the practice to self-forgiveness: direct the four phrases inward when experiencing shame, regret, or self-criticism

How long does it take?

5-15 minutes daily.

Is it hard to start?

easy.

PRACTICE ITLetting go of the past — 14 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Hawaiian Kahuna tradition (pre-contact Hawaii); modernized by Morrnah Simeona and Dr. Ihaleakala Hew Len (SITH method); Waldenu University dissertation on unforgiveness reduction; 2007 clinical trial on hypertension; 2013 study with 72 female participants
forgiveness · emotional-healing · self-responsibility · relationships · stress-reduction · blood-pressure · ptsd
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