Forgiveness Meditation




We all have situations or people that have hurt us in our life. In order for us to move forward and live a life of freedom and attachment, we need to practice forgiveness.


Forgiveness does not mean that the event didn’t happen or that what a person did was ok. It is an acknowledgement that the event happened and learning to be ok with it being a part of your past so that it doesn’t trigger you during regular current life events.


There are many different ways to practice forgiveness, but today we will be focusing on Ho’oponopono - Hawaiian prayer/practice (Also known as Metta or Loving Kindness) which heals your self and heals others. It clears the unconscious data and opens you up to the divine. The more you clear the lower self of its programming, the more your higher self can guide your way. It’s not about cleaning on the other person, the thought, the situation or anything “out there”. Again, the problem is inside. I’m the one aware of a problem, I’m the one who has the clean it. Using this prayer- I love you , i’m sorry, please forgive me and thank you is a way to clean.


This will make you feel lighter, happier and healthier. It’s easy, effortless and free.

There are four simple steps to this method. Repentance, Forgiveness, Gratitude and Love are the only forces at work – but these forces have amazing power. The key is your Presence. This is the Power of Presence that Eckhart Tolle was talking about and it is the same as “mindfullness” or “awareness” spoken by countless spiritual teachers and healers. It is not difficult- you just need to maintain awareness of your feelings, your inner emotional state while doing the prayer.


It goes like this...


To practice forgiveness meditation, sit comfortably with spine straight, softly closing your eyes and tune into your breath flowing in and out. Let your body and mind relax.

  • I’m sorry- You can choose something that you already know you’ve caused for yourself. Overweight? Do you have anger issues, or some resentment? Addictions or health problems? Start there and say you’re sorry. That’s the whole step: I’M SORRY. Although I think it is more powerful if you say it more clearly: “I realize that I am responsible for the (issue) in my life and I feel terrible remorse that something in my consciousness has caused this.”

  • Please forgive me- Don’t worry about who you’re asking. Just ask! PLEASE FORGIVE ME. Say it over and over. Mean it. Remember your remorse from step 1 as you ask to be forgiven.

  • Thank you- Say “THANK YOU” – again it doesn’t really matter who or what you’re thanking. Thank your body for all it does for you. Thank yourself for being the best you can be. Thank God. Thank the Universe. Thank whatever it was that just forgave you. Just keep saying THANK YOU.

  • I love you - This can also be step 1. Say I LOVE YOU. Say it to your body, say it to God. Say I LOVE YOU to the air you breathe, to the house that shelters you. Say I LOVE YOU to your challenges. Say it over and over. Mean it. Feel it. There is nothing as powerful as Love.

Let yourself gently repeat these four phrases until you feel a release in your heart.


This is a practice I do with my clients and we begin with a list of people or situations that need to be forgiven. We write that on a piece of paper, a journal. We start with that first person on the list. It can be yourself, a family member, someone who you need to forgive. We tune into the breath, and go through the 4 phrases until there is an emotional release. You can repeat this 5 times, or even more. What's important here is to feel the shift.


What's beautiful and transformative about this method is that many times you'll feel so much lighter that the weight that you have been trying to loose, naturally comes off. We don't realize but emotional weight can easily turn into physical weight and illnesses. So don't be surprised if your body starts to get healthier.


The best part of the updated version of Ho’oponopono is you can do it yourself, you don’t need anyone else to be there, you don’t need anyone to hear you. You can “say” the words in your head. The power is in the feeling and in the willingness of the Universe to forgive and love.


In time you can make the forgiveness meditation a regular part of your life, letting go of the past and opening your heart to each new moment with a wise loving kindness.


Forgiving someone or a traumatic event allows you to elevate your consciousness, and therefore allowing you to live a happy and present life, because the past isn’t weighing you down. Also, you can let go of limiting beliefs such as “ I’m not worthy, because I have experienced abuse” or “I don’t feel safe because I can’t trust my own family because of a certain situation.” Whatever it is, by forgiving, you are rewriting your story, and letting go of the victim mentality which has been keeping you stuck in the present and past.


Xo,

Michaela