• Lie down on your back against the mat in your bed. We recommend direct skin contact with the mat for 20-40 minutes for the best effect. • The initially strong sensation of the stimulation spikes will subside after 1-2 minutes as relaxation spreads throughout the body, reducing stiffness and pain. • Once you reach a deeper level or relaxation you are ready to remove the mat and go to sleep. • Instead of the snooze button, try lying on the Spoonk mat for 10 minutes in the morning! • After any workout, you may wrap the mat around sore muscles to lessen stiffnes Spoonk Organic Hemp Combo comes with 1 Regular Organic Hemp Mat with carrying bag and 1 Travel Sized Organic Hemp Mat that can be rolled into a headrest for effective neck and head massage. Size -: 67.5cm x 40cm/26.6” x 15.7”