web/content/meditations/minute.md

---
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>

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## 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?

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<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>
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