Ho’oponopono: Get unstuck with this heart-focused practice

When you feel stuck, it can feel impossible to move forward.

Yet, often getting unstuck isn’t about doing more of something or less of something else, but rather, loosening the grip of emotions that hold you in place. These emotions could be frustration, anger or disappointment. Or they could be sadness, self-doubt or grief.

A beautiful way to work with these emotions is through forgiveness.

Profound, no-strings-attached forgiveness.

It’s entirely possible that you don’t yet know what this kind of forgiveness looks like. I certainly didn’t until I experienced it.

Until you’ve practiced it, profound forgiveness just an abstract idea.

But once you feel it, it can set you free. 

It helps you to let go of the past hurts and present frustrations. It helps you to release attachments that you don’t even realize you carry with you day in and day out. It helps you to open your heart up to something greater.

How can you access forgiveness?

I’ve found the simple practice of Ho’oponopono to be an incredibly powerful way to open the heart and experience the healing of forgiveness.

When you forgive, you can move on.

I learned it in my yoga and Ayurveda trainings, during a time when I was struggling with being stuck. My teachers would play this simple mantra and, once I let go of my day and dropped in to the song, the tears would start streaming out. I didn’t entirely know what was going on other than that healing was happening.

I now use this practice with my coaching clients to help them process stuck emotions so that they can move forward in their lives.

Ho’oponopono comes from Hawaiian spiritual traditions for healing and reconciliation. The modern version that I learned was adapted by Ihaleakala Hew Len, which uses 4 simple sentences repeated continuously. They are:

I’m sorry.

Please forgive me.

Thank you.

I love you.

Practicing Ho’oponopono

  1. Treat it like you would a meditation. Remove distractions and do it in a special/sacred space.
  2. Set aside at least 10 minutes of uninterrupted time. 30 minutes if you want to go deep. It can be supportive to give yourself extra time to lie down on the floor afterwards
  3. Choose to focus on yourself when you first start using this practice. Later on, you can focus on specific people that you have complicated emotions around (parents, partner, coworkers, etc)
  4. Repeat the 4 sentences over and over. If you can do it out loud, that can be very powerful. You can also find songs or spoken word versions of it on YouTube. This song by Sushumna is my favorite.

If you find yourself triggered during your day, you can also recite Ho’oponopono to yourself to help ease the feels and drop back into the heart.

Let me know if you have any questions and what you think of this practice.

I hope it helps you to connect to your heart.

Big love,


P.S. If you feel stuck or just ready to make some big changes in your life, and want to talk about your next move, schedule a Tea Date with me here.

Image by hartono subagio from Pixabay