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How to make tawba and istighfar?

Salaam,

I dont know where this thread is appropiate so forgive me if this thread is moved!

I have questions. If someone is told to make tawba and istighfar how do they do that? One means repentance and the other forgiveness, but how do I perform the two?
Like specifically, I need to know what to pray, do I need to fast?
Please provide a step by step account of what to do if possible.

Many thanks!