HolistiSci

I’m sorry.

Please forgive me.

Thank you. 

I love you.

These four phrases are known as Ho’oponopono – a Hawaiian prayer of forgiveness. It means “to correct or make right.” A two-month study of 23 individuals found that repeating these phrases helped lower blood pressure. (PMID: 18072370)

Ho’oponopono uses forgiveness to help people feel balanced in their bodies, thoughts, and spirit.

It does this by working with all parts of the mind:

• The part we’re aware of
• The part that holds our feelings and memories
• The part connected to a higher understanding or greater knowledge

The idea behind the study was that the more the mind, body, and spirit work together, the more you can release stress, tension, and conflict that affect your health, including blood pressure. 

Researchers measured participants’ blood pressure before and after teaching them how to use Ho’oponopono. Incorporating Ho’oponopono significantly reduced systolic (top number) and diastolic (bottom number) blood pressure.

Compared to beginning blood pressure:

After one month: systolic BP decreased by 7.83 mm Hg, and diastolic BP decreased by 4.16 mm HG

After two months: systolic BP decreased by 11.86 mm Hg, and diastolic BP decreased by 5.44 mm Hg

While a randomized clinical trial is needed to confirm these results, it’s an excellent indicator of the effectiveness of Ho’oponopono. 

While this study focused on the benefits on blood pressure, it has potential benefits to many health conditions. With no known adverse effects, it certainly doesn’t hurt to try it.

How to do Ho’oponopono

Incorporating Ho’oponopono is as easy as it sounds. You just repeat the phrases to yourself either out loud or in your mind. I’ll include both a more tangible and spiritual perspective. Here are some ways to approach it:

1. Say “I’m Sorry”

The first step is to take responsibility for your role in a situation or conflict. It’s acknowledging any actions, thoughts, or behaviors contributing to the problem. The focus is on expressing genuine remorse and a willingness to make amends.

It doesn’t have to be another person that you are apologizing to. You can (and should) apologize to yourself. It could be for having negative thoughts about yourself or even overthinking a situation. Anything that pulls you away from the present moment. 

2. Say “Please Forgive Me”

Ask for forgiveness. This is an earnest request for forgiveness from yourself or others. It recognizes the importance of healing and restoration.

From a more spiritual perspective, seeking forgiveness is a plea for divine or universal understanding. It goes beyond interpersonal relationships to include a request for forgiveness from the higher self or the divine. This step involves surrendering to a higher power and recognizing that healing requires a connection beyond the physical realm.

3. Say “Thank You”

Expressing gratitude is a crucial aspect of Ho’oponopono. This step involves thanking others for their willingness to forgive and move forward. Gratitude is a powerful force that can transform negative energy into positive energy and foster healing and reconciliation.

Expressing gratitude aligns with the concept of abundance and the interconnectedness of all things. You extend gratitude to the divine, the universe, or your higher self for the opportunity to heal and grow. Gratitude opens the heart and invites divine blessings.

4. Say “I Love You”

The final step emphasizes the power of love in the healing process. Expressing love creates an environment of compassion, understanding, and unity. This step recognizes that we are all connected and that love can mend relationships and bring about positive change.

In a spiritual context, love is a fundamental force that transcends human understanding. By expressing love, you seek to mend relationships and engage in self-love and acceptance. This step cultivates a deep sense of love for yourself and recognizes the divine essence within, leading to inner harmony and spiritual growth.

You might wonder if your Ho’oponopono practice includes another person, whether or not you say it directly to them. The answer is no. Ho’oponopono is something you do on your own, although it is helpful to visualize the other person as you move through each phrase. 

How Many Times Should I Say Ho’oponopono?

That’s entirely up to you. I like to continue saying it until I feel a “softening” in my body. This often takes at least seven or eight rounds. I sometimes say it throughout the day (adding up to more than 100 times) and revisit it for the same healing intention. 

The bottom line is that there is no wrong way to do it. It’s most important to find what works for you.