A Guided Ho'oponopono Meditation: A 10-Minute Script You Can Use Tonight

A Ho'oponopono meditation is a quiet session in which you bring one issue to mind and slowly repeat the four phrases, I'm sorry, please forgive me, thank you, I love you, with relaxed breathing. Below is a ready-to-use 10-minute script.

You can read it through once and then guide yourself from memory, record it in your own voice and play it back, or read it aloud to a partner. It is written to be calm, simple and easy to adapt.

The short answer

• Length: about 10 minutes, in four parts.
• Structure: settle (1 minute), choose what to clean (1 minute), the four phrases with slow breathing (6 minutes), release and gratitude (2 minutes).
• What you need: a quiet place to sit or lie down, and nothing else.
• Best times: in the evening, before sleep, or any time something is weighing on you.
• What it is not: a treatment for anxiety, insomnia or any health condition. It is a reflective practice.

How this differs from ordinary meditation

Many meditation styles ask you to rest attention on the breath or on open awareness and let thoughts pass. A Ho'oponopono meditation is more directed. You deliberately bring something to mind, a person, a worry, a reaction, and you offer it the four phrases. The breath and stillness support that; they are not the main event.

If you want to understand the difference in more depth, see Ho'oponopono vs meditation. The short version: you can do both, and this script borrows a little of each.

Before you begin

• Find a position you can hold comfortably for 10 minutes: sitting in a chair with feet flat, sitting on a cushion, or lying down.
• Silence your phone or set a gentle timer.
• Breathe naturally. The script suggests slow breathing, but never hold your breath or force it. If you feel lightheaded or uncomfortable at any point, return to normal breathing.
• Keep it gentle. If you choose something very painful, such as a recent loss or a trauma, you may want support from a qualified professional rather than working with it alone.

The 10-minute script

Read the words in italics slowly. Pauses are marked in brackets.

Part 1: Settle (about 1 minute)

Let your body settle into the position you have chosen. Let your shoulders drop. Let your hands rest.

Notice the weight of your body where it touches the chair, the cushion or the bed. There is nothing you need to do right now except be here.

Take a slow breath in through your nose, and let it out a little more slowly than it came in. [pause]

Again. Slow breath in. Long, easy breath out. [pause]

Now let your breathing find its own pace. [pause for several breaths]

Part 2: Choose what to clean (about 1 minute)

Let something come to mind that you would like to bring to this practice. It might be a person. It might be a situation, a worry, a feeling you have been carrying today. Don't search too hard. Let whatever is already there rise up. [pause]

If several things come up, choose one. You can come back to the others another time. [pause]

Notice how this feels in your body. Perhaps a tightness, a heaviness, a restlessness. You don't need to change it. Just notice where it is. [pause]

Part 3: The four phrases (about 6 minutes)

Now, keeping this gently in mind, begin to say the four phrases silently. Let each one ride on a slow breath out.

Breathe in. And on the out-breath: I'm sorry. [pause]

Breathe in. On the out-breath: Please forgive me. [pause]

Breathe in. On the out-breath: Thank you. [pause]

Breathe in. On the out-breath: I love you. [pause]

Continue in your own rhythm. One phrase for each out-breath. I'm sorry. Please forgive me. Thank you. I love you.

You are not trying to fix anything. You are not trying to make anyone change. You are simply offering these words to whatever is here. [long pause, about 1 minute]

If your mind wanders, that's fine. Notice that it wandered, and come back to the next phrase. [long pause, about 1 minute]

If a feeling grows stronger, let it be there. Say the phrases to the feeling itself. I'm sorry. Please forgive me. Thank you. I love you. [long pause, about 1 minute]

If your mind starts arguing, explaining or planning, say the phrases to that too. [long pause, about 1 minute]

Keep going, slowly, for another minute or two. [long pause]

Part 4: Release and gratitude (about 2 minutes)

Now let the phrases slow down and fall away.

Let go of whatever you brought to this practice. You don't need to know what happens next. You've done your part. [pause]

Notice how your body feels now. Perhaps a little different, perhaps the same. Either is fine. [pause]

Bring to mind one small thing you are grateful for right now. It might be as simple as having had these ten minutes. [pause]

Silently, one last time: Thank you. [pause]

Take a slow breath in, and a long breath out. When you are ready, open your eyes, or simply let yourself drift toward sleep.

Variation: before sleep

If you are using this to wind down at night, make two changes:

• In Part 2, instead of choosing one issue, run gently back through your day. Wherever something still has a charge, pause briefly and offer it one round of the phrases, then move on.
• In Part 4, skip the instruction to open your eyes. Let the phrases fade and allow yourself to drift.

This is essentially a longer version of the evening sweep many practitioners use. For a shorter bedtime routine, see Ho'oponopono before bed. If sleep problems persist, talk to a doctor; this practice is not a sleep treatment.

Variation: for a specific person

If someone is on your mind, whether a partner, a parent, a coworker or someone you have lost touch with, bring them to mind in Part 2. Picture them as clearly as you can, or simply hold their name.

In Part 3, keep the phrases pointed at what is in you in relation to them, not at changing them. You are cleaning your side of the connection. Many people find that the feeling they carry about the person softens over time, even when nothing outward has changed.

Variation: short on time

When you only have three minutes, compress the script: one breath to settle, one moment to choose, two minutes of the phrases, and a single thank you to close. A short, real session is better than a long one you never get to.

Common questions while you practice

What if I feel nothing? That is common, especially at first. The practice does not depend on feeling anything in particular during the session.

What if I get emotional? Tears or a wave of feeling are common when you turn toward something you have been carrying. Let it move. If it becomes overwhelming, open your eyes, return to normal breathing and stop for today.

What if I can't stop thinking? Thoughts are not a problem. Each time you notice you have drifted, return to the next phrase. That return is the practice.

How many repetitions should I do? There is no set number. Let the time, not a count, set the length of the session.

Making it a habit

The script is most useful when it becomes routine rather than a one-off. A few suggestions:

• Pick a regular slot, such as after dinner or right before bed.
• Record your own version. Your own voice reading the script can be surprisingly calming, and you can adjust the pacing.
• Keep the in-between practice going. Use the four phrases briefly during the day whenever something triggers you, so the evening session is not your only contact with the practice.
• Pay attention to how it shapes your day. If you notice you react a little less, sleep a little easier, or let something go more readily, that is worth noting.

For practical ideas on how often and how long to practice, see how many times should you say Ho'oponopono?. If you are interested in how slower breathing and calm attention relate to the body's stress response, Ho'oponopono and the nervous system explores that, with appropriate caution about what is and is not known.

Frequently asked questions

Is there a guided Ho'oponopono meditation I can listen to?

You can use the script above as your own guided meditation. Record it in your own voice and play it back, or ask someone you trust to read it to you.

Can I do this lying down?

Yes. Lying down is fine, especially at night. Sit up if you find yourself falling asleep before the end and you would prefer to finish.

Do I need to believe in Ho'oponopono for this to help?

No. You do not need to accept any explanation for why it might help. Many people simply find the routine calming and reflective.

Should I do this every day?

Daily practice tends to feel more natural than occasional long sessions. Start with a few times a week if daily feels like too much.

Take the practice into your day

A good meditation session is the evening anchor of a wider practice. The free Ho'oponopono Cleaning Guide walks you through the four phrases and a simple daily practice that this script fits right into.