To insert a tampon easily, it's important to relax.When you are nervous, your muscles tense up, which can make inserting the tampon more difficult. How to insert a tampon with a built-in applicator: 1.Wash your hands with soap and water. With dry hands, unwrap the tampon. If you drop the tampon on the floor, throw it away and begin again with a new tampon. 2. Sit or stand in a comfortable position. Some teens prefer to place one leg on the toilet seat or tub, while others prefer to squat down. After you find a position that is most comfortable for you, hold the tampon with the fingers that you write with. Hold the middle of the tampon, at the spot where the smaller, inner tube inserts into the larger, outer tube. Make sure the string is visible and pointing away from your body. 3.With your other hand, open the labia （the folds of skin around the vaginal opening) and position the tampon in the vaginal opening. 4.Gently push the tampon into the opening, aiming for the small of your back. Stop when your fingers touch your body and the applicator, or outer tube, is completely inside the vagina. 5.Once the applicator or outer tube is inside your vagina, use your index or “pointer” finger to push the inner tube (the tube where the removal string is visible) through the outer tube. This pushes the tampon into the vagina. 6.Once the inner tube is all the way in, use your thumb and middle finger to remove the applicator or outer tube. Make sure that the string hangs outside of your vaginal opening. Later, when you are ready to remove the tampon, hold the string and gently pull it downward until the entire tampon is out. 7.Wash your hands before and after you insert and remove a tampon.