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"One does not go to confession as chastised people who must humble themselves, but as children who run to receive the Father's embrace. And the Father lifts us up in every situation, He forgives our every sin. Hear this well: God always forgives! Do you understand? God always forgives!" One is not going to a judge to settle accounts, but "to Jesus who loves me and heals me"
~ Pope Francis, September 14, 2021
The first one given, based on the Ten Commandments, is a very useful starting place as it is fairly all encompassing. The other options are there as well and could be helpful based on your unique circumstances. It is also possible that you look over all of them and create your own examination of conscience.
You can find them all at this link.
There are a variety of Acts of Contrition. The most important thing is that they express our sorrow for our sins and our sincere desire to grow in holiness and remove sin from our lives. If you can have one memorized that will help you, but often parishes will have copies of them in the confessional. You can also print out a copy or have it on your phone if that would be helpful for you. If you do forget the words, don’t worry. The priest will help you and as long as you express your sorrow for sin and desire to turn away from it you have done what you need to.
A common Act of Contrition is:
My God, I am sorry for my sins with all my heart. In choosing to do wrong and failing to do good, I have sinned against you whom I should love above all things.
I firmly intend, with your help, to do penance, to sin no more, and to avoid whatever leads me to sin.
Our Savior Jesus Christ suffered and died for us. In his name, my God, have mercy.