It's really really easy. 1) grab a pillow and fold in half either once or twice, depending on how firm you want it and what is comfortable for you. 2) get on your bed or the floor and straddle the pillow between your legs. 3) lay down on the pillow. You can stay propped up on your elbows or lay all the way down, whatever is comfortable. 4) begin to hump/grind and rub on the pillow, moving your hips, pushing against it. Go as fast and as hard as you like. For added pressure, move your hands under the pillow while humping. 5) have fun!