kick things off

content/meditations/_index.md

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+---
+title: "Meditations"
+description: "Guided and semi-guided meditation exercises."
+taxButtons: true
+layout: list_fw
+url: "/meditations/"
+ShowRssButtonInSectionTermList: true
+---
+

content/meditations/minute.md

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+---
+draft: false
+title: "Be Present for a Minute"
+summary: "This simple exercise encourages you to mindfully exist in time."
+description: "This simple exercise encourages you to mindfully exist in time."
+date: 2025-05-01
+# author: landon
+tags:
+    - "Interactive"
+categories:
+    - "Self-Guided Meditations"
+showReadingTime: false
+cover:
+  image: "/meditations/covers/minute.png"
+  alt: "Meditation: Be Present for a Minute"
+#   caption: "<text>"
+  relative: false # To use relative path for cover image, used in hugo Page-bundles
+---
+
+Time can slip away so easily. Sometimes, days go on for months and months feel like days.
+When we talk about mindfulness, we often talk about being present in *space*. This is important,
+but it can also be valuable to be present in *time*. 
+Being present in time means acknowledging the flow of moments as they pass, 
+recognizing the significance of each one, and understanding how they shape our experiences. 
+
+## The Exercise
+
+As you settle into this simple meditation, this framework may be helpful:
+
+1. Choose an amount of time you would like to be present for. At first, it might be helpful to pick a small amount, like a minute. 
+2. Sit or lie in a comfortable place.
+3. Set a timer or a stopwatch, and close your eyes. 
+4. When you feel a minute has passed, open your eyes.
+5. Compare your perception of time to the timer's ground truth. 
+
+Use a timer you feel comfortable with. The simple timer below may be helpful.
+
+{{<rawhtml>}}
+
+<div id="timercontainer" style="display: flex; justify-content: center; align-items: center; padding: 1rem;  font-family: Arial, sans-serif;">
+
+<div class="timer" style="text-align: center; background: #fefefe; padding: 20px; border-radius: 10px; box-shadow: 0 0 10px rgba(0, 0, 0, 0.1);">
+    <div class="countdown" id="countdown" style="font-size: 48px; margin: 20px 0; color: black">00:00</div>
+    <button style="margin: 5px; padding: 10px 20px; font-size: 16px; border: none; border-radius: 5px; cursor: pointer; background-color: #007BFF; color: white;" onclick="setTime(0.1)">1 Minute</button>
+    <button style="margin: 5px; padding: 10px 20px; font-size: 16px; border: none; border-radius: 5px; cursor: pointer; background-color: #007BFF; color: white;" onclick="setTime(5)">5 Minutes</button>
+    <button style="margin: 5px; padding: 10px 20px; font-size: 16px; border: none; border-radius: 5px; cursor: pointer; background-color: #007BFF; color: white;" onclick="setTime(10)">10 Minutes</button>
+    <button style="margin: 5px; padding: 10px 20px; font-size: 16px; border: none; border-radius: 5px; cursor: pointer; background-color: #007BFF; color: white;" id="startButton" onclick="startTimer()">Start Timer</button>
+</div>
+
+<audio id="chime" src="https://www.soundjay.com/button/sounds/button-3.mp3"></audio>
+
+<script>
+    let countdown;
+    let timeInSeconds = 0;
+
+    function setTime(minutes) {
+        timeInSeconds = minutes * 60;
+        updateDisplay();
+    }
+
+    function updateDisplay() {
+        const minutes = Math.floor(timeInSeconds / 60);
+        const seconds = timeInSeconds % 60;
+        document.getElementById('countdown').textContent = 
+            `${String(minutes).padStart(2, '0')}:${String(seconds).padStart(2, '0')}`;
+    }
+
+    
+    function startTimer() {
+        if (timeInSeconds > 0) {
+            document.getElementById('startButton').disabled = true;
+            countdownFromThree();
+        }
+    }
+
+    function countdownFromThree() {
+        let count = 3;
+        const countdownInterval = setInterval(() => {
+            if (count > 0) {
+                document.getElementById('countdown').textContent = "starting in " + count;
+                count--;
+            } else {
+                playBeep(440);
+                clearInterval(countdownInterval);
+                startCountdown();
+            }
+        }, 1000);
+    }
+
+    function startCountdown() {
+        const timerInterval = setInterval(() => {
+            if (timeInSeconds > 0) {
+                timeInSeconds--;
+                updateDisplay();
+            } else {
+                playBeep(660);
+                clearInterval(timerInterval);
+                document.getElementById('startButton').disabled = false;
+            }
+        }, 1000);
+    }
+
+    function playBeep(freq) {
+        const audioContext = new (window.AudioContext || window.webkitAudioContext)();
+        const oscillator = audioContext.createOscillator();
+        oscillator.type = 'sine';
+        oscillator.frequency.setValueAtTime(freq, audioContext.currentTime); // A4 note
+        oscillator.connect(audioContext.destination);
+        oscillator.start();
+        oscillator.stop(audioContext.currentTime + 0.2); // Beep for 0.5 seconds
+    }
+</script>
+
+</div>
+
+{{</rawhtml>}}
+
+## Thought and Focus
+
+As you are focusing on being present in time, it may be challenging to stay in the present moment. 
+It's natural for the mind to wander.
+Each time you notice your thoughts drifting, gently bring your focus back to the present. 
+Use your breath as an anchor, feeling the rise and fall of your chest, or the sensation of air entering and leaving your body.
+
+As thoughts come up, approach them with kindness and nonjudgment. Some of these phrases may be helpful to you:
+- "Thank you, brain, for remembering that."
+- "Right now, I am focusing on this moment instead."
+- "This thought can be my focus at another time."
+- "I acknowledge this thought, but I choose to return to this moment."
+- "I am here, and I am safe in this present moment."
+- "I observe my thoughts, but they do not define my expderience."
+
+With patience and practice, you can gain a deeper sense of presence in time, allowing you to appreciate the richness of each moment. 
+Embrace this journey of awareness, knowing that every return to the present is a step toward greater clarity and peace.
+
+## Adjustment and Learning
+
+When the meditation ends, consider your estimation of time compared to the ground truth. 
+Did you open your eyes early? Did the timer ding before you were finished? 
+Approach this result with curiosity and nonjudgment. Use this opportunity to check in with
+your brain. 
+
+Perhaps if you were early, you may be feeling anxious or eager to move on to
+the next thing in your life. If the timer went off before you opened your eyes, maybe
+you are feeling bored or distracted. 
+
+Have a sincere conversation with yourself about your experience.
+What might bring your experience of time more into harmony with reality?
+
+{{<rawhtml>}}
+<div style="font-size: 0.8rem;">
+<h2 style="font-size: 1.2rem;">Administrative Stuff</h2>
+
+<p><strong>Liability.</strong> This material has not been written or reviewed by a medical or mental health professional. It does not give advice, and readers are urged to contact a licensed professional before doing anything that may impact their mental or physical health. While mindfulness exercises are generally considered safe, readers should report any adverse effects to a licensed professional. The content on this page is not to be used for diagnostic or therapeutic purposes. This content, including any text, audio, video, or interactive components, is provided as-is under absolutely no warranty.</p>
+
+
+ <p xmlns:cc="http://creativecommons.org/ns#" ><strong>Copyright.</strong> This meditation &copy; 2025 and licensed under <a href="https://creativecommons.org/licenses/by-nc-sa/4.0/?ref=chooser-v1" target="_blank" rel="license noopener noreferrer" style="display:inline-block;">CC BY-NC-SA 4.0<img style="display:inline;height:1.1rem!important;margin:0 0 0 3px;vertical-align:text-bottom;" src="https://mirrors.creativecommons.org/presskit/icons/cc.svg?ref=chooser-v1" alt=""><img style="display:inline;height:1.1rem!important;margin:0 0 0 3px;vertical-align:text-bottom;" src="https://mirrors.creativecommons.org/presskit/icons/by.svg?ref=chooser-v1" alt=""><img style="display:inline;height:1.1rem!important;margin:0 0 0 3px;vertical-align:text-bottom;" src="https://mirrors.creativecommons.org/presskit/icons/nc.svg?ref=chooser-v1" alt=""><img style="display:inline;height:1.1rem!important;margin:0 0 0 3px;vertical-align:text-bottom;" src="https://mirrors.creativecommons.org/presskit/icons/sa.svg?ref=chooser-v1" alt=""></a></p> 
+
+</div>
+{{</rawhtml>}}