Ho’oponopono Technique: The Ancient Hawaiian Practice That Heals from Within

In life, we all carry burdens: regrets, grudges, painful memories, relationships that hurt us or left us feeling incomplete. Sometimes, we hold onto these emotions so tightly that they begin to shape how we see ourselves and the world around us. But what if there was a simple, heartfelt practice that could help us gently release those weights, heal emotional wounds, and return to a state of inner peace?

That’s exactly what Ho’oponopono offers.

Ho’oponopono (pronounced ho-o-pono-pono) is an ancient Hawaiian practice of forgiveness, reconciliation, and healing. It’s a way of clearing emotional blockages and restoring harmony, not just with others, but also within ourselves. And while its roots are deep in Hawaiian culture, its wisdom is universal, relevant, and deeply needed in today’s world.

Let’s explore the history of the Ho’oponopono technique, what it really means, and how practicing it can help us navigate life’s most difficult moments.

History Behind The Ho’oponopono Technique

The word Ho’oponopono roughly translates to “to make things right” or “to correct.” Traditionally, it was used as a group healing ritual within families or communities in Hawaii. In the case of a conflict, families would gather under the guidance of a kahu (priest or elder) to talk openly about grievances, confess wrongdoings, express feelings, and ultimately seek forgiveness and resolution.

The goal wasn’t to assign blame or punishment; it was about restoring balance and harmony, acknowledging where hurt had occurred, and clearing the emotional state so everyone could move forward together, lighter and freer. Because in their culture, resolving conflicts is all about restoring harmony in heart and spirit.

Ho’oponopono is a simple yet powerful Hawaiian practice that helps heal emotional wounds through forgiveness, gratitude, and self-love.

In the 1970s, a Hawaiian healer and psychologist named Morrnah Simeona adapted Ho’oponopono into a self-healing practice that could be done individually, without the need for a mediator. Her version made this powerful tradition accessible to people around the world, emphasizing personal responsibility and inner transformation.

It was later popularized globally by Dr. Ihaleakala Hew Len, who shared incredible stories of using Ho’oponopono to heal patients in a psychiatric hospital, not through direct interaction, but by working on healing himself. His belief? That by healing the parts of ourselves that are connected to others’ pain, we contribute to their healing too.

What Is Ho’oponopono, Really?

At its heart, Ho’oponopono is a gentle but powerful tool for healing. It’s about learning to forgive, finding gratitude in tough moments, and reconnecting with yourself through love. It’s based on the idea that we are all deeply interconnected, and because of this, what shows up in our lives is somehow tied to us, consciously or unconsciously.

But here’s the best part: if we helped create the problem (even unknowingly), we can also help clear it.

The practice centers around repeating four short, powerful phrases:

1. I’m sorry.
2. Please forgive me.
3. Thank you.
4. I love you.

These phrases are directed inward, toward yourself, your higher self, or even the divine, depending on your beliefs. It’s not necessarily about apologizing to someone face-to-face, but rather clearing the energy within you that’s holding onto pain, guilt, anger, or resentment.

Each phrase carries its own gentle magic:

• “I’m sorry” acknowledges that something has gone wrong, whether known or unknown.
• “Please forgive me” opens the door for release and healing.
• “Thank you” expresses gratitude for the opportunity to heal.
• “I love you” restores love and wholeness, the highest vibration of all.

Why Ho’oponopono Matters During Difficult Times

Life doesn’t spare anyone from hardship. We all face moments when the weight of loss, betrayal, disappointment, or regret feels too heavy to bear. In these times, it’s easy to spiral into blame toward others, toward circumstances, or toward ourselves.

That is where Ho’oponopono comes in, not only as a fix-all, but as a soft, steady way to find your footing again.

By repeating the four phrases, we’re not denying what happened. We’re not excusing harmful actions or pretending things are fine. Instead, we’re choosing to cleanse the emotional residue that keeps us suffering. It’s a practice of letting go, not of responsibility, but of emotional entanglement.

Dr. Kanan Khatau, a renowned hypnotherapist, skillfully integrates the ancient Hawaiian practice of Ho’oponopono into her hypnotherapy sessions to help clients release deeply rooted emotional burdens such as hurt, pain, regret, guilt, and anger. Her unique approach blends the subconscious access of hypnotherapy with the healing mantra of Ho’oponopono, creating a powerful path for emotional cleansing and inner peace.

During a session, once the client reaches a relaxed, trance-like state through guided hypnosis, Dr. Khatau introduces the four key Ho’oponopono affirmations: “I’m sorry. Please forgive me. Thank you. I love you.”

In this safe and suggestible state, clients are gently guided to focus on the person, memory, or emotion causing them pain. Dr. Khatau encourages them to internally repeat the Ho’oponopono phrases, directing them toward themselves or others involved. This repetition acts like an emotional balm, softening the intensity of suppressed feelings and dismantling unconscious blocks.

Dr. Khatau’s therapeutic insight lies in helping clients understand that true healing often begins with self-forgiveness and emotional responsibility. Ho’oponopono, in her practice, is not just about forgiving others; it’s about acknowledging one’s role in holding onto emotional suffering and choosing to release it.

Through this integration:

• Guilt and regret are transformed into compassion and self-acceptance.
• Anger dissolves as forgiveness replaces resentment.
• Emotional wounds begin to heal, often bringing clarity and a sense of inner freedom.

By combining hypnotherapy with the Ho’oponopono technique, Dr. Kanan Khatau empowers her clients to become active participants in their own healing process, not just treating symptoms, but addressing the root emotional energies at play. Her sessions leave clients feeling lighter, emotionally unburdened, and reconnected with their innate sense of peace.

Or experts also recommend, a consistent personal training routine to support not just physical goals, but also mental clarity and emotional intelligence. The key is to move forward on the healing journey by doing what you love the most.

How To Practice Ho’oponopono In Daily Life

You don’t need a ritual or special setup to practice Ho’oponopono. You can do it anywhere, quietly in your mind or whisper aloud. It can be as simple as taking a few minutes each morning to repeat the phrases as a meditation. Or it can be something you turn to in moments of stress, conflict, or emotional overwhelm.

Ho’oponopono invites you to let go of pain and restore harmony within.

Here are a few ways to incorporate it:

• Repeat the phrases while thinking of a specific person or situation that’s causing pain.
• Use it as a self-soothing mantra during anxiety or inner turmoil.
• Write the phrases in a journal alongside reflections or emotions that need release.
• Say them before bed to clear the day’s emotional residue and invite peaceful rest.

A Loving Return To Wholeness

In a world that often feels fractured, Ho’oponopono gently reminds us that healing begins not by fixing others, but by cleaning the mirror of our own hearts. It’s an invitation to take responsibility, not as a burden, but as an act of empowerment and love.

Whether you’re navigating heartbreak, family conflicts, personal regrets, or simply seeking more peace in your life, Ho’oponopono offers a quiet, profound path toward forgiveness and freedom.

All it takes are four small phrases. And a willingness to begin.

I’m sorry. Please forgive me. Thank you. I love you.

Repeat it over and over, until the heaviness lifts. Because no matter what’s happened, you are worthy of healing. You are worthy of peace. And you are worthy of loving yourself unconditionally.

If you’re ready to explore how practices like Ho’oponopono can support your emotional healing journey, our life coach is here to guide you. Get started today for a thoughtful conversation tailored to your unique path.