Have you ever felt stuck with sadness, anger, or pain that just won't go away? Maybe you feel the weight of old family problems, or your body feels tired and unwell for no clear reason. What if there was a simple way to clean your heart and mind, to find peace and feel whole again?
There is. It’s called the ho oponopono technique. This ancient Hawaiian practice is one of the most powerful emotional healing techniques in the world. At its core, it is a profound self healing meditation. But its power doesn’t stop with you. It can also be used as one of the most transformative ancestral healing techniques, clearing pain passed down through generations. Many also see it as a fundamental energy medicine technique, working to restore the natural flow of energy in your body and life.
In this guide, we will explore this beautiful practice in very simple English. You will learn what it is, how to do it, and see real examples. We will answer the question, "What is the Correct Order of Ho’oponopono?" and dive deep into Ho’oponopono Explained: How 4 Phrases Can Shift Your Inner State. We will also discover how this one simple ho oponopono technique connects to other powerful emotional healing techniques, acts as a deep self healing meditation, functions as gentle ancestral healing techniques, and operates as a potent energy medicine technique.
Ho’oponopono Explained: How 4 Phrases Can Shift Your Inner State
Let’s start by understanding the core miracle of this practice. The modern ho oponopono technique is built on four simple phrases. But these are not magic spells. They are tools for cleaning the “data” or memories stored inside you that cause suffering. Your "inner state" is simply how you feel inside—your emotions, your peace level, your energy. These four phrases directly change that state. Here’s how:
Think of your mind like a computer. Sometimes, it gets viruses or runs slow because of old, buggy programs (these are your painful memories and beliefs). The four phrases are like a powerful antivirus software and a system cleaner. When you run them, they scan your inner system, find the "errors," and delete them. This self healing meditation doesn’t just cover up the problem; it finds the root file and cleans it. This is why it’s such a direct emotional healing technique. You are not just managing anger; you are finding the memory causing the anger and clearing it.
This cleaning process is also why it works as a powerful energy medicine technique. Stuck emotions and old memories create blockages in your body’s natural energy flow, which can lead to stress or illness. By cleaning the memory, you remove the blockage, allowing your energy to flow freely again, promoting health and vitality.
Now, let’s get into the heart of Ho’oponopono Explained: How 4 Phrases Can Shift Your Inner State. We will break down each phrase and see exactly how it changes you from the inside out.
1. "I'm Sorry" (The Key to Responsibility)
Saying "I'm sorry" in the ho oponopono technique is the first step to shifting your inner state from blame to power. When something bad happens, our first reaction is often to blame someone else or the world. This makes us feel like victims—powerless and stuck. The moment you say "I'm sorry," you are not admitting you are bad. You are saying, "I am sorry that this program, this memory, exists in my inner world. I take responsibility for cleaning it."
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How it shifts your inner state: This moves you from passive victim to active healer. It gives you back your power. Instead of thinking, "He made me so angry," you think, "I am sorry that the memory of his action triggers anger in me." This small shift is massive for emotional healing techniques. It means you are no longer waiting for the outside world to change for you to feel better. You are taking charge. This is a core lesson in Ho’oponopono Explained.
2. "Please Forgive Me" (The Door to Release)
Asking for forgiveness is the step that opens the door to let go. Holding onto guilt, shame, or resentment is like carrying a heavy backpack everywhere. It weighs down your inner state. "Please forgive me" is your request to put that backpack down.
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How it shifts your inner state: This phrase creates humility and openness. It softens your heart. When you ask for forgiveness, you are telling yourself and the universe that you are ready to be free from the weight of the past. Scientifically, the act of forgiveness reduces stress hormones in your body. So, this part of the ho oponopono technique literally changes your body’s chemistry, moving you from a state of stress to a state of relief. It is a vital part of any self healing meditation.
3. "Thank You" (The Bridge to Gratitude)
"Thank you" might seem strange to say when you are in pain. But this is the phrase that changes your inner state from lack to abundance. Gratitude is one of the highest vibrational emotions. You cannot feel grateful and angry at the same time. By saying "thank you," you are not saying the problem is good. You are saying, "Thank you for this opportunity to heal, to learn, to clean."
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How it shifts your inner state: It reframes your experience. The problem is no longer just a curse; it becomes a teacher. This shifts your inner state from resistance to acceptance, from fighting to flowing. Gratitude activates the brain's reward centers, releasing feel-good chemicals like dopamine. In terms of energy medicine techniques, gratitude raises your personal vibration, making you more resilient and attractive to positive experiences.
4. "I Love You" (The Power of Transformation)
"I love you" is the most powerful phrase. Love is the ultimate cleaning agent. You send love directly to the memory, the pain, the person involved, and to yourself. Love dissolves fear, anger, and separation.
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How it shifts your inner state: Sending love to a painful memory is like shining a warm, bright light on a dark, cold shadow. The shadow disappears. Your inner state shifts from contraction (fear, anger) to expansion (love, peace). When you practice this consistently, you begin to live from a place of love more often than fear. This makes the ho oponopono technique a complete system for inner alchemy—turning leaden, heavy feelings into golden peace. This principle is central to many ancestral healing techniques, where sending love to past generations can heal long-held family wounds.
Together, these four phrases form a perfect cycle for cleaning your inner world. They take you from acknowledgment ("I'm sorry") to release ("Please forgive me") to reframing ("Thank you") to transformation ("I love you"). This is the essence of Ho’oponopono Explained: How 4 Phrases Can Shift Your Inner State.
What is the Correct Order of Ho’oponopono?
This is a very common and important question. When people learn about this powerful self healing meditation, they want to do it right. So, what is the correct order of Ho’oponopono?
The traditional and most commonly taught order is:
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I'm sorry.
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Please forgive me.
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Thank you.
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I love you.
This order is not random. It follows a natural spiritual and psychological flow, which is a key part of Ho’oponopono Explained.
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I'm sorry comes first because you must first recognize and take responsibility for what you are cleaning.
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Please forgive me follows naturally, as you seek release from the burden of that error or memory.
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Thank you expresses gratitude for the healing and the lesson, shifting the energy.
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I love you completes the process by transmuting the entire experience with the highest frequency.
Using this order creates a complete circuit for healing, making the ho oponopono technique a seamless energy medicine technique.
However, the most important guidance from modern teachers like Dr. Hew Len is this: The cleaning is in the intention, not in the perfect order. Your sincerity is more important than sequence. Sometimes, you might feel strongly drawn to just repeat "I love you" over and over. That is perfect. Sometimes, "Thank you" might bubble up first. That is also perfect. The phrases are like ingredients in a soup—they work together.
For beginners, though, starting with the traditional order is best. It gives your mind a structure to follow as you learn this new emotional healing technique. As you become more comfortable, you can let the phrases flow more naturally. When used for ancestral healing techniques, you might consciously start with "I love you" to first create a field of love around your ancestors before moving into the other phrases.
So, what is the correct order of Ho’oponopono? The official order is the four-step sequence. The practical, living answer is: the order that feels true and heartfelt for you in the moment, while understanding the power of the traditional flow.
What is the Ho'oponopono Technique? A Deeper Look
Ho'oponopono (pronounced ho-oh-poh-noh-poh-noh) is an ancient Hawaiian practice of forgiveness and reconciliation. The word itself means "to make right" or "to correct an error". Traditionally, it was a community practice led by a elder to solve family conflicts.
In its modern, personal form popularized by Morrnah Simeona and Dr. Ihaleakala Hew Len, the ho oponopono technique became an internal self healing meditation. You don't need the other person. You clean the shared memory within you. A famous story shows this power: Dr. Hew Len helped heal an entire ward of mentally ill criminals by looking at their files and using the ho oponopono technique on himself. As he cleaned his own memories related to them, they improved. This shows it's a powerful energy medicine technique that works beyond physical space.
The Four Healing Phrases Explained in Detail
Let’s break down each phrase even more, with examples, to fully understand Ho’oponopono Explained.
1. "I'm Sorry" (Repentance)
This means: "I'm sorry that this pain, memory, or problem is inside my consciousness. I take responsibility for its presence in my reality."
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Example for Anxiety: "I'm sorry that this feeling of anxiety is in my body and mind. I'm sorry that the memory of past failure is creating this fear now."
2. "Please Forgive Me" (Forgiveness)
Ask for forgiveness for holding on to the pain, for letting the memory hurt you, and for any unconscious role you played.
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Example for a Argument: "Please forgive me for holding on to these harsh words. Please forgive me for the anger I've been carrying. Please forgive me for any energy I added to this conflict."
3. "Thank You" (Gratitude)
Thank the situation, your body, your mind, and the Divine for the chance to heal and learn.
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Example for Illness: "Thank you, body, for trying to get my attention. Thank you for this chance to rest and heal. Thank you for the lessons in patience and self-care."
4. "I Love You" (Love)
Send love directly to the memory, the person, the body part, or the situation. Love is the final cleaner.
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Example for Self-Criticism: "I love you, mind. I love you even when you are critical. I love you, inner child who feels not good enough. I send love to all parts of me."
How to Practice: A Step-by-Step Guide
Practicing the ho oponopono technique is simple. Here’s a basic guide for a focused self healing meditation session:
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Find a Quiet Space: Sit comfortably where you won't be disturbed.
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Breathe and Center: Close your eyes. Take a few deep breaths to relax.
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Identify the Issue: Gently bring to mind a problem—a feeling, a conflict, physical pain.
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Repeat the Phrases: Silently or aloud, repeat the four phrases. Remember what is the correct order of Ho’oponopono (I'm sorry, Please forgive me, Thank you, I love you), but let it flow naturally. Just say them with intention.
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Continue: Keep repeating the phrases like a gentle mantra for 5-20 minutes.
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Release: When you feel complete, take a deep breath and let it go. Trust the cleaning.
Ho'oponopono in Action: Real-Life Examples
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Healing a Broken Friendship (Emotional Healing): Maya used the ho oponopono technique for her broken friendship. She didn’t focus on her friend's fault. Instead, she cleaned her own memories. She said, "I'm sorry for my part in this. Please forgive me for my pride. Thank you for the good times. I love you and I release us both." This emotional healing technique freed her. Weeks later, her friend reached out.
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Relieving Chronic Pain (Energy Medicine): John had unexplained back pain. He used Ho'oponopono as an energy medicine technique. He placed his hand on his back and said, "I'm sorry, body. Please forgive me for ignoring you. Thank you for holding my stress. I love you." He did this daily, and the pain lessened as he released the stored emotional energy.
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Clearing Ancestral Patterns (Ancestral Healing): Sarah saw a pattern of poverty in her family. She used Ho'oponopono as one of her ancestral healing techniques. She visualized her family line and said, "I'm sorry for the struggle you all carried. Please forgive us for believing in lack. Thank you for your strength. I love you and I choose a new story." She felt a deep shift and found new financial opportunities.
How Ho'oponopono Connects to Other Healing Paths
The ho oponopono technique beautifully connects to other healing methods.
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As an Emotional Healing Technique: While some emotional healing techniques involve talking or analyzing, Ho'oponopono is direct cleaning. It goes to the source memory. It is a simple, yet profound emotional healing technique anyone can use.
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As a Self Healing Meditation: This is the ultimate self healing meditation. It requires only you. It empowers you to heal yourself by taking 100% responsibility for your inner experience, which is a core message in Ho’oponopono Explained.
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As Ancestral Healing Techniques: We inherit beliefs and traumas. Ancestral healing techniques aim to break these cycles. By applying Ho'oponopono to your ancestors and shared pain, you clean the "family memory." This can be a deeply peaceful form of ancestral healing techniques.
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As an Energy Medicine Technique: Energy medicine techniques work on the body's energy field. Ho'oponopono cleans the mental and emotional blocks that create energetic knots. By saying the phrases, you are performing a powerful energy medicine technique on your subtle body.
The Science Behind the Simplicity
How can four phrases do so much? Science offers insights that further explain Ho’oponopono Explained.
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Neuroscience (Brain Rewiring): The phrases actively rewire your brain. "I'm sorry" engages the prefrontal cortex (responsibility). Forgiveness reduces cortisol (stress). Gratitude boosts dopamine (reward). "I love you" promotes oxytocin (bonding) and calm. This self healing meditation literally changes your brain structure.
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Psychoneuroimmunology (Mind-Body Connection): Our thoughts and emotions affect our immune system. This ho oponopono technique, as an emotional healing technique, reduces stress-based inflammation and supports immune function, showing it is also a physical energy medicine technique.
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Quantum Physics (The Field): The "observer effect" suggests consciousness influences reality. In Ho'oponopono, you are the observer cleaning your memories in the field of consciousness. This might explain its distant healing effects, a fascinating part of Ho’oponopono Explained.
Benefits of Regular Practice
Using this ho oponopono technique daily brings many benefits:
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Emotional Freedom: Releases stuck emotions.
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Deep Inner Peace: Creates calm from within.
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Better Health: Reduces stress-related symptoms.
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Improved Relationships: Heals old wounds.
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Mental Clarity: Clears brain fog.
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Spiritual Growth: Deepens connection to the Divine.
Bringing It All Into Your Daily Life
You can practice this self healing meditation anytime:
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Morning: Clean your mind for the day ahead.
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During Stress: Say the phrases silently in a tense moment.
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Before Sleep: Clean the day's events.
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While Walking: Make it a moving meditation.
Conclusion: Your Journey to Making Things Right
The ho oponopono technique is a gift of simplicity and power. We have explored Ho’oponopono Explained: How 4 Phrases Can Shift Your Inner State and answered What is the Correct Order of Ho’oponopono? It is an emotional healing technique, a self healing meditation, a set of ancestral healing techniques, and an energy medicine technique all in one.
You don't need to fully understand it to start. Just begin. Say the words with sincerity: "I'm sorry. Please forgive me. Thank you. I love you." Let this ancient practice of making things right guide you to a life of peace, love, and perfect inner state. Your healing is a gift to yourself and to the world.