Warm this wonderfull bag up in the microwave acording to the intructions on the bag. Wrap it around your shoulders or put on your aching back. The possibillities are endless. You can also keep it in your freezer to get a cooling effect. There is an inner bag and an outer bag. The inner bag is made out of linen and has 5 wheat seed filled compartments. The outer bag is made out of a cotton and hemp mix fabric. It is also removable so you can easily wash it. Wash it cold and let airdry. The bag is 8*20 inches big.