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1. Install the Salesforce CLI by following the steps mentioned here: https://developer.salesforce.com/docs/atlas.en-us.sfdx_setup.meta/sfdx_setup/sfdx_setup_intro.htm

2. Authorise the source-org (so the org where the data is currently is with the help of the the sf org login web command) https://developer.salesforce.com/docs/atlas.en-us.sfdx_cli_reference.meta/sfdx_cli_reference/cli_reference_org_commands_unified.htm#cli_reference_org_login_web_unified

3. Authorise the target-org (so the org where the data should be going)

4. Install the SFDMU plugin by running sfdx plugins:install sfdmu in a terminal

5. Make sure to create two Custom Settings to disable two Triggers on Resource and Resource Type as described here
   Disable Resource and Disable ResourceType

   

6. Download and navigate to the export.json

7. Navigate your Terminal to the folder where the export.json is stored

8. Run the following command, replace the usernames of the target and the source with the usernames you used to authorise the orgs in step 2 and 3.
   sfdx sfdmu:run --sourceusername <SOURCE_USERNAME> --targetusername <TARGET_USERNAME>

9. Remove the two custom settings that you have just created when the deploy has been completed.