First, wash your hands and try to relax - inserting the tampon will be easier and more comfortable if you’re relaxed.
Open the folds of skin on your vagina and slide the barrel inside, angling slightly towards your back.
Then, hold the grip and push on the smaller tube to insert the absorbent part of the tampon deeper inside the vaginal canal.
Remove the barrel of the tampon and leave the string hanging out - don’t pull on this string until you’re ready to remove it.