Four short phrases.
That's all we need today.
Maybe there's something between you and someone else that hasn't sat right for a
while.
Or something between you and you.
We'll let the words do the slow work.
There's no right way to feel while we do this.
Just come as you are.
Find a comfortable way to sit or lie down.
Rest one hand on your heart if that feels natural.
Let your eyes close.
Breathe in slowly...
And out, like a wave pulling back from the sand.
Once more.
In...
And out.
This comes from ho'oponopono, an old Hawaiian practice of making things right.
The version most people know is just four lines.
"I'm sorry" is owning your part, whatever it was.
"Please forgive me" is asking to be let off the hook.
"Thank you" is gratitude, for the lesson, for the chance to mend it.
And "I love softens you" whatever is left.
You don't need to feel every Saying word.
them slowly is enough.
The often feeling catches up later.
Let's start with you.
Most of us are hardest on ourselves.
Think of something you've been carrying.
A mistake you keep replaying.
A promise to yourself you didn't keep.
Pick something small for now.
You can come back for the bigger things another day.
Now say each phrase to yourself, inside, after me.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Notice what happened in your chest.
Maybe nothing.
Maybe a little ache, or a loosening.
Any of it is fine.
Now bring to mind someone you have some tension with.
Not the hardest person in your life.
Someone medium.
Picture their face.
You don't have to like how they acted.
You're just setting down your side of the weight.
"I love you"
might feel like a lot to say about this person.
That's okay.
You can think of "I it as wish you well."
Or just "I'm letting this go."
Say the phrases with them in mind.
I'm sorry.
Please forgive me.
Thank you.
I love you.
If something in you pushed back on one of those, that's honest.
Notice which one, and let it be.
Now let's just repeat them, softly, like waves coming in.
No one in particular now.
the Just words.
I'm sorry.
Please forgive me.
Thank you.
I love you.
Once more, even slower.
I'm sorry.
Please forgive me.
Thank you.
I love you.
If your mind wandered off during that, it's alright.
Mine does too.
The words will still be here.
Rest now in whatever is left.
Maybe a little space where the weight used to be.
Let the sound of the waves do the talking for a while.
They've been saying the same thing for a very long time, and they never
seem to tire of it.
Nothing needs to be fixed in this moment.
You said the words.
That's enough for today.
Forgiveness rarely happens all at once.
It tends to arrive in small pieces, a little softer each time you practice.
Let's come back slowly.
Take a deeper breath in...
And let it out.
Move your fingers a little.
Let your hand fall from your heart.
Open your eyes when you're ready.
If you feel heavy again later, you can say the four lines under your
breath,
anywhere.