Wrap the belt around your target area (belly, back, shoulders, knees), secure with velcro, and select your settings using the handheld controller—start with 20 minutes at Level 2-3 brightness. Press start and relax while the therapy works; you can read, watch TV, work, or even fall asleep as the auto shut-off timer ensures safety. Use daily for best results: most see pain relief within 2 weeks and fat reduction within 6-8 weeks of consistent use.