Fast from hurting words and say kind words. (Ia anapogi i upu faatῑgā, a ia faaaogā upu o le alofa)

Fast from sadness and be filled with gratitude. (Ia anapogi i le faanoanoa, a ia faatumu i le agaga faafetai)

Fast from anger and be filled with patience. (Ia faatuatuana’i i le ita ae sui i le onosa’i)

Fast from pessimism and be filled with hope. (Ia faatuatuana’i i le loto vāivāi ae sui i le faamoemoe)

Fast from worries and trust in God. (Ia faatuatuana’i i le atuatuvale ae sui i le faatuatua i le Atua)

Fast from complaints and contemplate simplicity. (Ia faatuatuana’i i le faifaipona ae mafaufau i le ‘auga o le faafitauli)

Fast from pressures and be prayerful. (Ia faatuatuana’i i to’atūgā ae faatāua le fai tatalo)

Fast from bitterness and fill your heart with joy. (Ia faatuatuana’i i le lotoita ae faatumu lou agaga i le fiafia)

Fast from selfishness and be compassionate to others. (Ia faatuatuana’i i le manatu faapito ae manatu pe faapefea ona puipui malu i isi tagata)

Fast from grudges and be reconciled. (Ia sui le agaga e fia taui ma sui i le agaga e fia faafealofani)

Fast from words and be silent so you can listen. (Ia mafaufau lelei i upu ma ia avea lou filemu e avanoa ai ona maua le fe’au i le faalogo)

• Translated into Samoan by Tui Atua Tupua Tamasese Ta’isi Efi, Ash Wednesday 2023.