The Hawaiian Secret of Forgiveness and 42 Journal Prompts for Anxiety: A Daily Ho’oponopono Practice to Clear Yesterday So You Shine Today

Introduction

Do you ever wake up feeling heavy from yesterday's problems? Do negative thoughts from the past keep you from being happy today? Many people struggle with this feeling. They want to be free from past mistakes, worries, and pain. What if you could clear those feelings every day? What if you could start each morning fresh and ready to shine?

This blog post brings you a special daily practice. It combines two powerful tools: an ancient Hawaiian Secret of reconciliation called Ho'oponopono and the modern therapeutic practice of journaling. Together, they create a simple but deep routine to clear emotional baggage and help you become your best self.

If you've never heard of this practice or feel unsure about journaling, don't worry. This guide explains everything in simple, easy-to-understand English. You don't need any special skills—just an open mind and a few minutes each day.

What Is Ho'oponopono? The Hawaiian Secret of Forgiveness

Ho'oponopono is an ancient Hawaiian practice of reconciliation and Forgiveness. The word roughly translates to "to make right" or "to correct an error". Traditional Hawaiian cultures understood that holding onto resentment, guilt, and anger hurts the person who refuses to forgive more than anyone else.

The Wisdom of Ancient Hawaii

In traditional Hawaiian society, this method was often a family practice. When someone became ill or when relationships became strained, families would gather together. They believed that illness was sometimes caused by the stress of anger, guilt, and lack of Forgiveness. A family elder would guide the process, which included:

• Prayer and discussion of the problem

• Confession and repentance

• Mutual Restitution and Forgiveness

• A ceremonial feast to close the matter

The goal was to "cut the aka connection" - essentially clearing out preconceptions in how we view others - to create new connections and rejuvenated relationships. The practice allowed people to release their emotional burdens and restore harmony.

Modern Ho'oponopono: A Practice for Everyone

While the traditional practice involved groups, modern adaptations have made Ho'oponopono into a powerful individual Ho'oponopono Practice you can do by yourself. The most well-known version today was developed by Morrnah Simeona, a Hawaiian healing priestess, and later popularized by Dr. Ihaleakala Hew Len.

Dr. Hew Len famously used this technique to help heal an entire ward of mentally ill criminals at Hawaii State Hospital without direct one-on-one therapy. He would review each patient's file and then practice Ho'oponopono on himself, taking responsibility for the negative energies he observed in the patients. The remarkable improvements that followed brought international attention to this method.

Research has validated this approach. One study showed that people who engaged in this Ho'oponopono Practice experienced a statistically significant reduction in unforgiveness compared to those who didn't practice it.

The Four Magic Phrases

At the heart of modern Ho'oponopono practice are four simple but profound phrases:

• "I'm sorry" - Acknowledging responsibility for the problem or negative energy in your space.

• "Please forgive me" - Asking for Forgiveness from yourself, the divine, or others.

• "Thank you" - Expressing gratitude for the healing and lessons.

• "I love you" - Connecting with love, the greatest healing force.

These phrases aren't meant for someone else necessarily. You're taking responsibility for clearing the negative energies, memories, and patterns within you that create your experience of the world.

Table: The Four Phrases of Ho'oponopono and Their Meanings

Why Combine Ho'oponopono with Journaling?

Now that we understand Ho'oponopono, let's explore why combining it with journaling creates such a powerful daily practice.

The Power of Journaling for Mental Health

Journaling has long been recognized as a therapeutic tool for managing Anxiety, stress, and negative thought patterns. According to psychologists, "If you struggle with stress, depression, or Anxiety, keeping a journal is a great idea. It can help you gain control of your emotions and improve your mental health".

Journaling helps with Anxiety in several important ways:

• It helps you identify your fears, worries, and negative thought patterns

• It allows you to track your progress over time

• It helps you discover root causes of your Anxiety

• It provides a safe space to express emotions without judgment

When you write things down, you're not just storing thoughts—you're processing them differently. The act of writing engages your brain in ways that simply thinking doesn't, helping you gain clarity and perspective.

The Perfect Combination

When you combine Ho'oponopono with journaling, you create a complete emotional clearing practice:

• Ho'oponopono provides the spiritual framework for Forgiveness and release

• Journaling gives you the cognitive framework for understanding and processing

• Together they help you both feel and understand your emotions, then release them

This combination is especially powerful as a daily practice because it helps you process yesterday's emotions each morning, clearing the path for you to "shine today."

Your Daily Ho'oponopono Journaling Practice: Clear Yesterday, Shine Today

This daily practice is designed to be simple yet profound. It should take about 15-20 minutes each morning, but you can adjust the timing to fit your schedule. The important part is consistency.

What You'll Need

• A notebook or journal

• A pen

• A quiet space where you won't be disturbed

• An open heart and mind

Step-by-Step Daily Routine

Step 1: Morning Ho'oponopono Meditation (5 minutes)

Begin each morning by finding a comfortable seated position. Close your eyes and take a few deep breaths. Bring to mind anything from yesterday that still feels unresolved—any tensions, regrets, or negative feelings.

Now, silently repeat the four Ho'oponopono phrases. You can direct them toward the situations from yesterday, toward yourself, or toward the divine. There's no wrong way to do this. Dr. Joe Vitale suggests repeating the phrases at least 108 times to get the desired effect, but even a few repetitions can be powerful.

As you repeat each phrase, feel its meaning:

• "I'm sorry" - Feel genuine remorse for whatever part you played in yesterday's struggles, even if just by being affected by them.

• "Please forgive me" - Sincerely ask for cleansing and release.

• "Thank you" - Feel gratitude for the lessons and for the healing happening now.

• "I love you" - Connect with a feeling of love, which dissolves negativity.

If your mind wanders, gently bring it back to the phrases. There's no need to force anything—just allow the practice to work through repetition and intention.

Step 2: Ho'oponopono Journaling (10-15 minutes)

After your meditation, open your journal. You'll work with prompts designed to help you process yesterday's experiences through the lens of Ho'oponopono. You don't need to answer every prompt every day—choose the ones that resonate most with what you're experiencing.

Daily Foundation Prompts

These prompts are adapted from the "Daily Prompts" section in the search results and infused with Ho'oponopono energy:

1. Yesterday's Clearing Rating: On a scale of 1-10 (1 being very heavy, 10 being completely clear), how do I feel about yesterday now? What specifically feels unresolved?

2. I'm Sorry - Taking Responsibility: What from yesterday am I ready to take responsibility for? Where could I have shown up differently? (Remember: taking responsibility isn't about blame; it's about empowerment.)

3. Please Forgive Me - Seeking Release: What do I need to ask Forgiveness for today? From myself? From others? From the divine?

4. Thank You - Finding Gratitude: What three things from yesterday can I genuinely thank? (Include challenges that taught you something.)

5. I Love You - Sending Love: What parts of myself or my yesterday experiences need love today? How can I offer that love?

6. Today's Intention: Having cleared yesterday's energy, how do I want to shine today? What qualities do I want to embody?

Additional Ho'oponopono Prompts for Different Situations

Depending on what happened yesterday, you might also use these specialized prompts:

• For Conflict with Others

  • How did I contribute to this conflict, even in small ways?

  • What unmet needs or fears were beneath my reaction?

  • How can I send this person Ho'oponopono energy today?

• For Personal Mistakes or Regrets

  • What lesson is this mistake offering me?

  • How can I forgive myself completely for this?

  • What would "making it right" look like today?

• For Anxiety or Worry

  • What old memories or patterns might this Anxiety be connected to?

  • How can I offer Ho'oponopono to these old patterns?

  • What evidence do I have that things can work out well?

• For General Heaviness

  • What "stones" (pohaku) am I carrying from yesterday?

  • How would it feel to set them down one by one?

  • What Ho'oponopono cleaning tool might help today? (More on these later)

Going Deeper: Weekly Ho'oponopono Journaling Themes

To enhance your daily practice, you can incorporate weekly themes that help you address different areas of your life. These are based on the "Monthly Prompts" from the search results but adapted for Ho'oponopono practice.

Week 1: Clearing Relationships

• Monday: Ho'oponopono for current relationships - What needs healing today?

• Tuesday: Ho'oponopono for past relationships - What old patterns keep repeating?

• Wednesday: Ho'oponopono for my relationship with myself - Where am I critical of myself?

• Thursday: Ho'oponopono for family patterns - What did I inherit from my family?

• Friday: Ho'oponopono for difficult people - Who challenges me and what are they mirroring in me?

• Saturday: Ho'oponopono for my support system - Who supports me and how can I appreciate them?

• Sunday: Integration - What relationships feel lighter after this week's clearing?

Week 2: Clearing Fears and Limitations

• Monday: Identifying my top three fears - What makes me anxious?

• Tuesday: Ho'oponopono for the origins of these fears - When did they start?

• Wednesday: "What would I do without this fear?" - Imagine life without this limitation

• Thursday: Ho'oponopono for my inner critic - What critical voices need healing?

• Friday: Ho'oponopono for past failures - What "failures" were actually lessons?

• Saturday: Ho'oponopono for future worries - What about the future worries me?

• Sunday: Integration - What fears have loosened their grip this week?

Week 3: Clearing Physical Space and Health

• Monday: Ho'oponopono for my body - What physical discomfort needs attention?

• Tuesday: Ho'oponopono for my home environment - What spaces feel heavy or cluttered?

• Wednesday: Ho'oponopono for my relationship with food - What eating patterns need healing?

• Thursday: Ho'oponopono for my work environment - What stresses need clearing?

• Friday: Ho'oponopono for my digital space - What online content or habits drain me?

• Saturday: Ho'oponopono for my financial patterns - What money stories need healing?

• Sunday: Integration - What physical spaces or health habits feel renewed?

Week 4: Clearing Past and Future

• Monday: Ho'oponopono for childhood memories - What from childhood still affects me?

• Tuesday: Ho'oponopono for teenage experiences - What adolescent wounds need healing?

• Wednesday: Ho'oponopono for recent past mistakes - What from last month/year needs release?

• Thursday: Ho'oponopono for ancestral patterns - What might I have inherited from ancestors?

• Friday: Ho'oponopono for future anxieties - What about the future feels uncertain?

• Saturday: Ho'oponopono for dreams and aspirations - What hopes need clearing of doubt?

• Sunday: Integration - What timeline feels clearer now?

Enhancing Your Practice with Ho'oponopono Cleaning Tools

In addition to the phrases and journaling, Ho'oponopono uses various "cleaning tools" to help clear negative energies. These might seem unusual at first, but remember that it's your intention that matters most.

Simple Cleaning Tools to Try

• Blue Solar Water: Drink water that has been energized by placing it in a blue glass bottle in sunlight for at least an hour. As you drink it, imagine it clearing negative energies from your system.

• Breathing Exercise: Developed by Morrnah Simeona, this involves inhaling through your nose for 7 counts, holding for 7 counts, exhaling through your mouth for 7 counts, and holding empty for 7 counts. Repeat 7-10 times.

• Specific Foods: Some foods are considered cleansing in Ho'oponopono tradition, including strawberries, blueberries, toast, and vanilla ice cream. Consume them mindfully with cleaning intention.

• Mental Tools: Simply repeating words like "ice blue," "light switch," or "dew drop" in your mind can serve as cleaning tools when negative thoughts arise.

You can incorporate these tools into your journaling practice by noting which ones you try and how they affect your clearing process.

Understanding Your Progress: What to Expect

As you continue this daily practice, you might notice certain shifts. Remember that healing isn't always linear—some days will feel easier than others. The important part is showing up consistently.

Common Experiences

• Initial resistance: Your mind might rebel, saying "this is silly" or "this isn't working." This is normal—just acknowledge the resistance and continue.

• Emotional releases: You might experience unexpected emotions coming up—this is often a sign of release.

• Subtle shifts: Relationships might feel easier, situations might resolve themselves, or you might find yourself responding differently to triggers.

• Increased self-awareness: You'll likely become more aware of your patterns and triggers.

• Moments of peace: Eventually, you'll experience more frequent moments of genuine inner peace and clarity.

Tracking Your Journey

Regularly look back through your journal entries to notice patterns and progress. You might want to write a monthly summary using these prompts:

• What has consistently come up in my Ho'oponopono Practice this month?

• What relationships or situations feel lighter now?

• What patterns do I notice in what needs clearing?

• How has my "shine today" quality evolved?

• What Ho'oponopono tools have been most helpful?

A Deeper Look: How This Practice Changes You

When you consistently practice Ho'oponopono journaling, you're essentially retraining your brain and healing your emotional body. Here's what's happening beneath the surface:

Taking Back Your Power

So much of our suffering comes from feeling like victims of circumstances or other people's actions. Ho'oponopono flips this narrative by asking you to take responsibility for everything in your experience. This isn't about blame—it's about empowerment. If you're responsible for your experience, you can change it.

Healing the Subconscious

According to Ho'oponopono teachings, we carry memories and patterns in our subconscious that replay like old programs. These "data" or "memories" create our experience of reality. The Ho'oponopono phrases and journaling help to "erase" or "clean" these old programs, allowing new possibilities to emerge.

The Science Behind the Practice

While Ho'oponopono is a spiritual practice, research has shown that both Forgiveness and journaling have measurable benefits for mental health:

• Forgiveness practices reduce stress, Anxiety, and depression

• Journaling helps regulate emotions and improve self-awareness

• The combination likely has synergistic effects, enhancing the benefits of both

Troubleshooting Common Challenges

"I Don't Have Time"

If 15-20 minutes daily feels impossible, start with 5 minutes. Even a shortened practice can be powerful:

• 1 minute: Ho'oponopono meditation (repeat the phrases quickly)

• 4 minutes: Journal on just one prompt (perhaps "What most needs clearing from yesterday?")

"It Feels Fake or Forced"

Many people feel this way initially, especially with the "I love you" phrase when they don't feel loving. Remember that you're not necessarily expressing love for the situation, but rather invoking love as a healing force. The feeling often follows the action.

"I Keep Forgetting"

Try linking your practice to an existing habit—perhaps right after brushing your teeth or with your morning coffee. Setting a reminder on your phone can also help until the habit forms.

"I'm Not Seeing Results"

Healing often happens in subtle ways you might not immediately notice. Consider that the mere act of showing up for yourself daily is already a significant shift. If you feel stuck, try different Ho'oponopono cleaning tools or focus specifically on your resistance in your journaling.

Conclusion: Your Path to Daily Shining

The practice of "Clear Yesterday So You Shine Today" through Ho'oponopono journaling is ultimately about freedom—freedom from the past, freedom from negative patterns, and freedom to be fully present in today.

Remember what Kumu Pa'a Kawika Foster said about Ho'oponopono: it teaches the importance of love and Forgiveness through a process that allows you to rid yourself of burdens or 'pohaku' (stones) in order to heal. Each morning, through this practice, you're gently setting down yesterday's stones so you can walk lightly into today.

However your practice looks—whether perfectly consistent or beautifully imperfect—what matters is that you're showing up for yourself. You're acknowledging that you deserve to be free from yesterday's burdens. You're affirming that you have light to shine today.

The Hawaiian word pono means not just "right" but also "in perfect order". As you continue this Ho'oponopono Practice, you're moving your life toward pono—toward its natural state of balance and harmony. Some days will feel more successful than others, but each day you practice, you're making things right within yourself.

So take a deep breath, pick up your journal, and begin. However yesterday was, today is a new opportunity to clear, to heal, and to shine today. Your future self is already thanking you for this gift.

"I'm sorry for any limitations I've believed in. Please forgive me for forgetting my own light. Thank you for this new day. I love you, my beautiful soul."