1. Wash your hands and remove the tampon from the wrapper, relax and get into a comfortable position, either sitting on the toilet with your knees apart or standing in a squat position with your knees apart.
2. After removing the outer wrapper, pull the inner tube out until it comes to a stop at the bottom of the outer tube, it will almost feel like a click. Hold the applicator with your thumb and middle finger at the grooved finger-grip section of the tampon. Make sure that the removal cord is hanging outside the inner tube. Do not pull on the cord.
3. Place the tip of the applicator into the vaginal opening and gently push it toward your lower back. Continue easing the applicator in until you've inserted it as far as the rim of the outer insertion tube.
4. While still holding the finger-grip, use your index finger to gently push the inner tube into the outer tube.
5. When the rings of the applicator are together, the tampon is inserted correctly.
6. Gently withdraw the applicator. The tampon should now be sitting comfortably inside you, with the removal cord hanging outside your body.
7. To remove your tampon, relax and gently pull the cord. If the tampon feels tightly held - leave it a little longer but ensure it is changed at least every 4 – 8 hours. 

The tampon can be flushed away or wrapped securely and disposed of with normal household waste. Do no flush the outer wrapper or applicator tubes.