Security prompt also

I have Verizon ISP
Have Windows Vista w/ sevice pack 2.
Windows mail is asking for ID and password, so I tried, SORRY.
Now won't work properly, can't receive or send mail.
I am trying to get my info on Acct. cuz forgot it (password).
Please bare with me as I am trying to fix this.
I would like to cancel Windows Mail and use Windows Live instead.
I did try to add the Hotmail address to WM but it wouldn't let me.
This problem did happen all of a sudden.
I've been using WM since '08 and never any issues til now (prompt).
Thank you for your time and any suggestions.