Things you need:
---Wheat grains - about a 2-2.5 lbs - you can get this from your local health food shop (or maybe pet store?). You just want the small dense pellets, not all the stalk and stuff.
---A natural fibre material to make the inner bag, such as calico.
---A nice outer material to cover it with. Mine has flannel to make it cuddly, but you can also use anything you think is pretty.
Some lavender or essential oils, if you want to mask the wheat smell!
---Natural buttons, ie wood or things that can be heated in the microwave if you want to make removable covers.. not necessary, but DON'T put a zip on ok?
How to make it!
------First decide what shape you want to make it. you can make is approximately 6inches by 14 inches, its good to wrap around aneck, and good to warm feet up in bed at night. However a small pillow shape is good for targeting period pain. Make sure you leave enough room, so the final sack has enough room for twice as much wheat as you are putting in. (that is its not tightly packed!)
------Cut out the shape from calico,you need to cut a shape twice as big and fold the corners together to make the final bag. Now sew two sides, so one side is the fold, and one side still has an opening into the bag.
------Put in your wheat, and lavender/other oils/ smelly things. Make sure the wheat has plenty of room to move. Then sew closed the open end.
------Now repeat the bag procedure for your outer material. Make the same shape only 1/2 inch larger on all sides. Make sure with this one, you make the bag inside out, then turn it right way up through the open end. Slip the calico wheat bag inside, then sew up the final end. Here is where you can add a button if you ever want to wash the cover.
And there you are! Your very own wheat bag. To heat simply place in the microwave with a glass of water and heat for apporx 2 mins, depending on your microwave.
AND REMEMBER do NOT over heat - this may lead to fires. Be careful.. but this is a great help for painful sore muscles.