ok, lay on the bed and prop your hips up on a pillow. take some deep deep breathes slowly and calmly. tru and use your middle or index finger, and push down like you are doing a poo. you should be able to feel the rim of it. if you try and squeexe your vaginal walls that may help push it out, just try and hook your finger over it and gently pull it down.
relax! tensing up wont help hhun.
TMI If all else fails do you have a toy you could use to try and dislodge it, bring it down a bit??