I saw patterns online,and figured I could wing it.
I sewed 4 minky strips 3 in long, cut 15 in, then attached another block of 4 to the first.
I stuffed some with rice and peppermint oil, buckwheat and almond oil, and some with flax that was run thru a dehydrator to remove oils before stuffing.
I lined the inside with kona scrap, and then made the pillowcase end. There is a small strip of velcro on the inside, and you heat the rice/buckwheat for 2 min and the flax for about 1.5 min.