Holger Hubbs's List: www.RelaxEase.info

"Heat for 1 to 3 minutes, depending on size. Do not leave unattended “just in case” the filler smokes or starts on fire. As a precaution, you can set a cup of water inside along with it to add moisture or spritz sack lightly with water first. If you add spices and herbs, this is a good idea to do.
If You’re In a Pinch:
If you need something “now” and don’t have time to sew one, try filling a ziploc freezer bag (use the microwaveable kind) 3/4 full with uncooked rice, seal shut. Zap it for a minute or two then wrap in a hand towel and use as needed.
You can also fill a clean tube sock, tie closed the open end, heat and use as needed.
Caution:
These are glorious to use for aches and pains, or just to pamper yourself after a long, hard day–but be careful before applying to body. Shake it first, feel around and check that it’s not too hot and won’t burn, especially when using on a child."

Flax Seed

"I think the key to making them safe is to understuff the pillows (so they're relatively limp) and instruct the user to shake the pillow halfway through microwaving. This will ensure that the heat is evenly distributed and there are no dangerous hot spots. (The pillows are also more useful when they're understuffed, because they conform better to whatever body part you're applying them to.)"