Warm your pillow up in the microwave for 2-3 minutes for heat therapy or place it in the freezer for 30-60 minutes for cold therapy. A mixture of lavender blossoms and flax seed makes for a great therapy pillow that not only retains heat well but also has the wonderfully relaxing scent of lavender. Also works great as a bed warmer on those long cold winter nights. Approximately. 11.5" x 16.5" weighs 2.5 lbs