so i did 2 rice sock warmups that morning.and after work i started warming up at 5:16pm,and i went to bed at 9pm.i heated the rice sock up and took it to bed with me aswell.and also i did my reguler 10 minute meditation.but i also did a 45 minute guided meditation.had an incredible expirience with the guided meditation.i think i really enjoy this meditation stuff.i feel completely diffrent today(12-14-19).i feel way better.