Surely I myself have wronged people in the past, and I know that.

How do you forget the pain? The rumination hurts me. It's not supposed to be my burden, so if I make it more impersonal, it clearly has nothing to do with me, but I still feel the disappointment when it was something big for me, like if my ex let down my daughter for not being there when she was ill. Or someone lying to me repeatedly and intentionally.

How do I actually forgive or forget these things? It's very clearly stored in my body, and i still have anger towards these people over what they did. I can avoid thinking about them, but every time i recall them i dont have any pleasant feelings, not even neutral feelings because it feels so messed up what they did.