First, breathe and relax your pelvic muscles. Bear down (as if you are making a bowel movement) to gently push the disc downwards into your vaginal canal. Next, reach for the Disc with your index or middle finger. Hook your finger on the finger removal notch and slowly pull the disc out, tipping the edge up as it exits your vagina to avoid spills.
If you cannot remove the Disc on the first try, take a break for 30 minutes and try again. If it has been more than 12 hours, please consult with your doctor.