Mail form problem

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I'm trying to send information from a contact page to my own email  
adress. I have tried several php scripts but none of them seem to work  
on the servers from Directnick. I contacted them and they came up with  
the following:

For the mail function to work, you must send the mail as if it were  
from A VALID Premium Hosting POP3 account. You do this by including the  
name of the account in the mail headers, such as...

mail('', 'the subject', 'the message', null, '-f{put  
your pop3 email address here}');


$to = '';
$subject = 'the subject';
$message = 'hello';
$headers = 'From: {put your pop3 email address here}' . "/r/n";
mail($to, $subject, $message, $headers);

Can someone please instruct me how to implement tis into a contact  
form? Please be patient i'm a novice.

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