Buckwheat Heat Packs: * Cut flannel fabric (outer): 14" wide x 30" long *Cut Osnaburg fabric (inner): 12" W x 28" L *Sew inner pouch with 2-3" opening to reverse and put Buckwheat in then sew shut. Outer pouch has hemmed edge like a pillow case. Fill inner pouch with Buckwheat to liking ~ 6 cups When done, microwave ~ 2" 30 sec for square. Holds moist heat for some time! Feels so good on the aches!