BS''D
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MidrESHET Hayil
21 Tevet 5773
8. A woman who is unsure whether or not she recited Birkat HaMazon, she does not have to repeat it due to her doubt (we rule that when we are in doubt/unsure in regards to Berakhot, we are lenient in certain things).
However, it is proper for her to look inside the siddour and read the words in her heart without saying them out loud. If it is possible to hear someone else reciting Birkat HaMazon who will have her in mind to make her exempt, and she will have this in mind as well, it is better.
The Daily Companion for the Sephardi Woman
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