SO THIS WAS A WEIRD ONE FOR ME AT FIRST - GRAB ANY KIND OF OIL, PUT A LITTLE IN YOUR MOUTH AND SWISH IT AROUND FOR 20 MINUTES. ONCE YOU'RE DONE, SPIT IT IN THE TRASH AND NOTICE THE COLOR OF IT. DOES IT LOOK DIRTY?Also, you don't have to swish it the entire time. I usually swish just a bit then let it sit in my mouth for the majority of time. I also like to do this as I walk around my house and go about the rest of my morning routine. I often walk the dogs while oil pulling. You can use any type of oil that you want. Some people LOVE coconut oil. I hate feeling the flakes in my mouth. It all just depends on what you like and what you'll stick with in the long run. You can see the picture of the sesame oil that I use. BENEFITS: Is it really worth all this work? Proponents of oil pulling claim that it improves gum health, reduces inflammation in the mouth and eliminates bacteria. Some even claim that it's a natural way to whiten teeth. Personally, I've been doing an experiment with oil pulling for the past few months. I have receding gums from years of braces and they are getting worse. The dentist told me that I'll be looking at gum surgery in the next few years if something doesn't change. I noticed that my teeth and gums were getting very, very sensitive as well. I've been oil pulling about 3-4 days/week for the past 3 months and the sensitivity in my teeth has gone away. We will see what the dentist says next month. The experiment continues!!! Don't forget to Brush & Floss Your Teeth after the Oil Pulling!