We all need some TLC, and this therapy pack is the perfect way to begin a self-care journey. For hot or cold applications: microwave in 30 second increments for soothing heat, and chill in freezer for desired temperature for cool relaxation. Drape it around your neck and shoulders, rest it against the small of your back or lower abdomen, or place it on your knee while reading your favorite book. Need some extra encouragement to melt away stress? Add the option for a mild scent from dried organic lavender buds to provide soothing aromatherapy. Have a focus spot for aches and pains? The sturdy cotton handles allow for pulling down on the pack for targeted pressure, and they also make for convenient hanging storage. SPECIFICATIONS: Measurements: 20"x4" weighing approximately 22 ounces. Filling: organic flax seed and optional organic lavender buds Handles are organic cotton twill Spot clean only and allow to air dry - do not immerse in water.