Just pull it out! Take it easy if you want to re-use them so you don't tear them. As far as refitting goes I just worked my way round putting one edge of the seal into the retainer and pushing the other side in with a flat bladed screwdriver. Make sure to start at the preformed corners so they line up correctly.
It worked fine but one bit of advice if you having the area repainted is to check the seal retaining channel is not deformed (ie flattened) before painting. Part of mine was and when I tried to correct it a small area of the new paint came off.
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