DIY Lavender EYE PILLOW | Easy Sewing Tutorial

There is nothing better than a soothing lavender eye pillow when you’re feeling stressed to take away the tension. This easy to follow DIY eye pillow tutorial will guide you through a quick and easy project that you can make in 10 minutes or less. Even a beginner seamstress can handle this!

I love using an eye pillow when

  • I take a nap
  • at the end of my yoga practice for savasana
  • and when I have a sinus headache. (I put it in the freezer to get it cold and then put it over my eyes).

What I love about this eye pillow it that it has a removable slip cover that you can wash, and the dried lavender stays fragrant for years.

What else is a lavender eye pillow good for?

  • Shields the eyes from light and visual stimulus. Covering the eyes blocks out glaring light, and blocks any visual stimulus that may keep your mind racing.
  • Relieves tension and eye strain.  Most people think the an eye pillow is just to block out the light, but the light weight of the flax seeds ensures the perfect amount of acupressure to release tension from the forehead, cheekbones, temples, neck and even the shoulders. Some yoga scholars also claim that the light pressure on the eyes sends a neurological signal to the brain that facilitates  whole body relaxation.
  • Calms and rests the mind. 

Here is a little article that talks about the oculocardiac reflex in the eyes that can serve as a very powerful doorway to the relaxation response. Now I know even a little more about the “why” of these wonderful eye pillows. (I’m all about the why)!

You can read more about the other benefits in one of my previous posts

 Materials & Items Needed

Cutting Out Inner Bag

Cut ONE strip of fabric 9 x 9 inches. (22.86 cm)

Cutting Out Slipcover

Cut ONE strip of fabric 5 x 20.5 inches. (12.7 x 52.07 cm)

Sewing Instructions Inner Bag

Fold fabric in half with right sides together.

Pin in place and sew along the bottom and side using a ¼ inch seam allowance.

(Leave one short side open). Turn inside out and press.

Make a paper funnel using a standard piece of paper. Simply roll in the sides and adjust the edges to form a cone. Adjust it so there is about a 1/2 inch opening and tape it in place.

Fill with approximately 1 cup rice, flax seeds, millet, or buckwheat. (My favorite are flax seeds).

Add 1/4 cup lavender buds. (optional). Oh, baby, this makes them smell so yummy! If you don’t have access to lavender buds, you and simply place a few drops of lavender essential oil on the outer cover, here and there. 

 

Fold the open end under ½ inch to the inside and sew close to the edge.

Sewing Instructions Slip Cover

Hem the short ends of the fabric by using a rolled hem method. (Folding under ¼ and then another ¼ inch).

Press and topstitch in place. Backstitch at the beginning and end of seam.

With Right Sides Together, fold left side over 1 ½ inches.

Fold the right side over so the edge is about ½ inch from the left fold.  Press and pin in place.

If you want to add a tag, this is when to do it. Stick the tag just inside the right folded edge. Let the tag hang out a bit, as to make sure to catch it in the seam.

Sew along the top and bottom of the slipcover, backstitching at the beginning and end of your seam. Add a tag in the top right corner. (Optional) If you have a serger, use it. If you don’t no worries. However, you are using a fabric that frays easily, use a zig-zag stitch to finish the edge of the seam allowance. You can do this by simply sewing a zigzag stitch down the seam.

Clip corners, turn inside out. Poke corners out and press. You can do this by simply sewing a zigzag stitch down the seam.

Slip the inner bag inside the slipcover.

EYE PILLOW CARE: 

Outer slipcover can be machine washed and dried. DO NOT WASH INNER EYE PILLOW BAG! To refresh lavender fragrance, simply squeeze bag contents to activate lavender.

Play Video

Remember self-care is critical in your wellbeing! Enjoy a little YOU time!

Have fun sewing!

 

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Jan Howell

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

Read More

Move Your Body

move your body

Improving your health one healthy habit at a time!

move your body

Move Your Body

Just as running water does not freeze,
moving muscles and joints will not either!

The topic of the exercise was included in a booklet I wrote titled “Alternative Remedies for the Body, Mind & Spirit.”  The Webster’s Dictionary defines ‘remedy’ as a medicine, application, or treatment that relieves or cures a disease.  I listed it as a remedy because I feel it is just that, a remedy.

 
Years ago, after being diagnosed with a particular health condition and finding that running and aerobics were too harsh on my body system, I had to find another way to move my body. After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality.
 
Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes. Exercise will help you stay well by helping your lymphatic system out. It doesn’t matter what form of exercise you do; all that matters is that you MOVE YOUR BODY! Doing something DAILY if you can. The body needs three types of exercise: Cardiovascular, Strength Training (Muscular Strength & Endurance), and Flexibility Training.
Cardiovascular Exercise, involves continuous, rhythmic movements of large-muscle groups, such as rebounding (cellersizer which I swear by), walking, jogging, biking, aerobics, dancing and hiking. Ideally, this needs to be done 3-5 days a week.
 
Strength Training, sometimes called weight training or resistance training decreases the risk of osteoporosis and maintains muscle mass and function.  Alternate these exercises with your cardio workouts and make sure to get all muscle groups to keep your body balanced. 
 

Flexibility Training, will help with the  ability to move the joints through their full range of motion. Pain free, flexible joints are important to good health and lifestyle.  Inactivity causes us to become stiff and inflexible. It is amazing how fast you can lose range of motion. Stiffness leads to improper posture that can lead to muscle imbalance, which causes a lot of other problems. An example of a great flexibility program is yoga.  I LOVE yoga!  Flexibility exercises can be done daily and should be done at least 2-3 days per week.  If you stretch just once a week, you will never progress, but always be just catching up. I could go on and on about this, but I will spare you until a later date.

Some days you may wake up and not feel like doing anything, let alone exercising.  Maybe you feel achy, or you just don’t feel right. Those are the days you need to do something.  Maybe it will be just a little stretching, or a short walk, but move your body in some way. The only time I can honestly say that I didn’t feel good after exercising was when I attended a vigorous yoga class at the onset of the flu.  It was a little too much for my system, when I should have been resting.  Other than that, I have ALWAYS felt great both physically and mentally after moving my body.
 
People of all ages and abilities, and sizes can exercise.  Some may feel that their health is too compromised to be able to do any kind of exercise.  They may be thinking “I’m too fat”, “I’m not flexible enough”, “my body is too achy”, “I don’t have enough energy,” or “I have bad knees.” and on and on.  I want you to know that we can all do something!  Exercises can be modified and diluted to fit your needs.  I teach a class at the senior center in my community where I show them how to use a chair to support themselves while doing exercises and yoga poses.  Despite their limitations, they do amazing things.  I have seen them improve dramatically both physically and mentally!
 
Whatever you do, do not compare yourself to anyone else.  Listen to your body. We all have different bodies, different lifestyles, and different experiences.  If you have limitations, it is easy to become frustrated.  Do not get discouraged, accept where you are at and enjoy what you CAN do. Each time you exercise you will feel different. One day you might have a lot of energy and on other days you may not. Adjust accordingly and do what feels good.
Mayo Clinic. com gives 7 basic benefits for exercise that I liked. It is simple and straight forward.
 
1. Exercise improves your mood.
2. Exercise combats chronic diseases.
3. Exercise helps you manage your weight.
4. Exercise strengthens your heart and lungs.
5. Exercise promotes better sleep.
6. Exercise can put the spark back into your sex life.
7. Exercise can be — gasp — fun!
 
Studies show exercise to not only help us physically but it helps us maintain mental fitness as well.  Exercise releases endorphins in the brain, which in turn cause us to have what is commonly know as a “natural high” or a “runners high”.

Here are some of the Psychological Benefits of Exercise stated in an article by K. Cossaboon

    • Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.

 

    • Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
    • Exercise can reduce anxiety – many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
    • Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects.
    • Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
    • Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
    • Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

 

I have been teaching yoga for many years and could go on and on about the benefits of exercise, and about the positive changes I have seen in my students, both physically and mentally.
 
Choose a form of exercise you enjoy!

 

    • Walking
    • AEROBICS
    • TREAD MILL
    • ROLLER BLADE
    • TAI CHI
    • SWIMMING
    • JOGGING
    • WATER AEROBICS
    • CYCLING
    • HIKING
    • KICK BOXING
    • MINI TRAMP (REBOUNDING)
    • TENNIS
    • YOGA
    • DANCING
    • POWER WALKING
    • RACQUET BALL
    • Rebounding
      Start today, CHOOSE to do something for yourself, no one can exercise for you.  By exercising you will not only help yourself, but those you associate with and love will benefit, as you release stress, improve health

and enjoy your life more fully!

Jan Howell

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

Read More