Lay cap in microwave evenly for 90-100 second until desired heat is achieved. DO NOT exceed 2 minutes heating at one time. Flip cap every 30-35 seconds to heat evenly throughout cap. Please keep a close eye on your cap while heating. Heating times are approaximate and will vary on your microwave. It will produce up 20-30 minutes of gentle heat. Reheat for longer treatments once cooled down. Suggest the maximum heating temperature of cap is 131℉ - 140℉.