First, thoroughly wash your hands.
In a comfortable position, either standing or sitting on the toilet, bear down in a series of gentle downward pushes with your abdominal/pelvic floor muscles (as if you are having a bowel movement).
Insert your thumb and index finger until you can reach the stem.
Gently pull the stem horizontally until you can feel the base of the cup.
Firmly pinch the base of the cup to release the seal. As you remove it, angle it sideways while moving it from side to side.
Once removed, hold the cup upright so the contents remain inside the cup.
Simply empty the contents into the toilet.
Wash it thoroughly as directed and reinsert.