Features: Acupressure Point Mat Pain relief Enjoy immediate natural pain relief In your own home The most effective way is to Use the shirtless HOW TO USE: The best part about the mat is that there are so many ways to use it. The most effective way is to use the shirtless so that your back gets the most stimulation possible. Beginners can start by propping the mat against a chair or sofa for 10-15 minutes to get used to the feeling of the acupressure points,while still enjoying the benefits. Intermediate users can start using the acupressure mat and pillow on the couch or bed while reading,meditating or watching television.Using the mat and pillow this way provides a cushioning of sorts for your back and lets you get adjusted to using your mat without putting the maximum amount of pressure on your back. Advanced users can place the mat on a hard floor and lie directly on top while spreading your bodyweight evenly across the mat. Using the Acupressure Mat and Pillow in the evening relaxes the body while promoting stress relief after a long day and prepares the body and mind for sleep. It is not recommended to sleep on the mat. Package Included: 1 X Acupuncture Massage Mat 1 X Acupuncture massage pillow 1 X Carrying case