buy the smallest size u can get as ur a beginner, 1. Sit or stand in a comfortable position. Some women 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. 2. With your other hand, open the labia (the folds of skin around the vaginal opening) and position the tampon in the vaginal opening. (See picture 1 below). 3. 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. (See picture 2 below). 4. Once the applicator or outer tube is inside of you, use your index 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. 5. Once the inner tube is all the way in, use your thumb and middle finger to remove the applicator or outer tube. (See picture 3 below). Make sure that the string hangs outside of the 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. i first inserted my tampon when i was 12 n im still doin it now, i think its cleaner n can last longer. yes u can reli swim wif a tampon in, it will expand a lil as its made up of cotton, so ull feel a bit weird when u go into the water but dun worry, they r 100% safe, ive used it for years n have never had any 'embarass moment' gd luck!