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Some presentations and translations of the birkat hamazon may be found in the Barekh section of compiled Haggadot (some of which are still awaiting transcription or decompilation).
This Psalm is straightforwardly post-exilic (for which see Sefer haWiki) but switches in its narrative perspective between before and after the return from Babylon, between gratitude and longing for return, helped by the profoundly non-linear mechanics of verbal tense and aspect in biblical Hebrew. The Psalmist chooses words associated with joy (s’ḥoq, rinah) that are tinged with other, more complicated emotions. Here’s what came out. . . .