Open your legs wide, wet your index finger with saliva and touch your vaginal entrance. If you notice that you tighten your PC-muscles, try to relax them. It might take several practise sessions before you are able to stay calm and touch the opening while staying totally relaxed.
Insert your finger in the opening. Use enough saliva. Don’t push when it hurts, but try to relax the PC-muscles first. If you have inserted your finger about an inch, move it back and forth. Get used to the feeling. If it feels okay, you can insert your finger deeper into your vagina. When you have your finger in your vagina, consciously tighten and relax your PC-muscles to feel the difference.
If you can insert one finger without any pain, try two (and three). It can take weeks or months before you succeed. Don’t get discouraged: it’s normal that it takes time.
When you are able to insert two fingers try inserting a dildo or a penis shaped vibrator, using lots of water-based lube.

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