How to forget
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Get into a comfortable position, walk yourself through a relaxation technique/self hypnosis. Picture a movie theater screen and play your memory on the screen as an objective observer. So your watching it happen and not living it. Then slow it down, stop it, play it on reverse. Do this until the emotional aspect is dulled. Then start to shrink and blur the memory. Let it shrink down to nothing. And then tell yourself a positive reinforcement and walk yourself out of your hypnotic state. Rinse and repeat if needed.
Call up a memory that doesn't serve you.
Choose your perspective. You can experience it first-person, if you wish, or you can be like a fly on the wall. If the memory is too intense, you can literally back up - all the way into space if you need to.
Choose your approach. I have a pair of visualizations that I use to defuse memories.
If it's a childhood memory, which it is 90% of the time, I'll often show up as my adult self and support my childhood self. This could be in the form of a hug, positive words, whatever.
I then imagine a beam of light, shining down through the clouds, that heals me and my younger self, and bleaches everything else.
Just like that, I have re-encoded this memory. I can recall it the next day and the emotional pull is not nearly as big. I do this daily until the memory has no power or fades completely.
You can basically do whatever you want in those visualizations, but the point is to create comfort.
If you're hearing a lot of sound in your memory, have your current self show up with a beat-box, that you can turn down the volume.
If you're more of a touchy-feely person, have your current self provide the affection you craved in that moment.
As a visual person, draining the color from my memories is powerful.