Saturday - outreach

Every winter The Girl heads off for a week of Salvos' creative arts camp - QPAS (Queensland Performing Arts School). The 'kids' (from 13 to 25) choose two electives, focusing heavily on performing arts, but also including painting, preaching, stage tech and other interesting choices. At the end of the week each elective presents a short, 2-3 minute, sample of their learning, in a concert for family and friends.
This year the organising team decided to do something a little different. They organised the use of an area at Southbank and asked various Salvo groups to set up an information/display booth for the day. Instead of one private family concert, there were two concerts open to the public. I thought it was a much more valuable experience for the QPAS kids; far less insular and inward looking that usual.

Southbank Parklands

There is an amazing amount of talent in the Salvos' young people. The Army has always had a proud musical history and in recent years has started to embrace other performing arts. When I was teen, if you weren't musical, didn't have any musical training, you really didn't have a lot of options for creativity. There is still a very heavy focus on music, but drama, dance, and static art are all being featured (although still not so much in the day-to-day church).
The Girl chose "Show Choir" this year. A new elective, it's a mix of dance and singing. Her second elective was drama, which she has done for three years. It was more interpretive dance than 'drama' per se. I'm not sure I entirely understood it; however, I recognise the difficulty of creating a more traditional drama piece for 15 or 20 kids that only takes 2 or 3 minutes and gives everyone fairly even exposure.
The only downside of the day was that I wasn't thinking when I left home. I was wearing a jacket, but no socks, no singlet, no scarf. Thankfully, there are Saturday markets at Southbank and between concerts I wandered along til I found a scarf. Couldn't find any socks or stockings though. Took me an hour or so after we got home to defrost enough to sleep. Once I was in bed, I was warm externally, but shivering anyway.

Tuesday - Friday : where does the week go?

Well, so much for posting a photo of my dinner every night! That lasted all of a day. I did take a photo on Tuesday - Indian. Wednesday we ate with friends (little rude/odd to take a photo of their table)! Thursday was a bit hit-and-miss for dinner. Friday we ate out at a restaurant (again, a little strange to take a photo).

Indian - beef madras, prahata, carrots and beans
('cause the Man can't do 'no vegetables')

So, the good stuff this week:
- I'm finally feeling like I'm over the brief course of steroids.Why anyone voluntarily takes the things is beyond me. They have a list of possible side-effects a mile long and none of them real fun.
- I've handed over my baby at work. I'm really looking forward to work on other projects, but it is really hard to let go. I just have to say "It's work; it's not personal. It is not my responsibility if the person who has been given it doesn't live up to my high standards." Similarly, if they exceed my high standards, I have to still let go!
- My next package of uni has arrived. Not sure this is a "good" point for the week, but it means I am one step closer to my Masters; one step closer to finishing this crazy journey that I swore I'd never start.
- My girl comes home from art camp today.
- I've just made a big batch of pumpkin, sweet potato, ginger and lemon grass soup. Hope it's good 'cause I'm supposed to be eating it for lunch for the next week or so!

On another note, my old (former) toxicology lecturer posted a link to research this morning. Apparently, meditation can create new brain paths. Article. In looking for info about the integrative body mind training mentioned in the article, I found this very interesting post by Jonathan Fields.

I was caught by his paragraph:

Done right, AT (Attentional Training) induces a psycho-physiological state where your heart-rate, blood pressure and levels of stressor hormones all drop precipitously, while your attention becomes highly-focused. And, inducing this state on a regular basis not only helps your mindset, it dramatically lowers your risk for heart-disease, diabetes, and various other life-limiting conditions. It helps you sleep deeper, longer and wake fewer times at night and it can lower anxiety, stress and depression. That’s where the focus has been in most of the research.

My instant thought was "this is what reading does". When I read I am highly focused; barely aware of anything going around me, but at the same time I am completely relaxed. Later in the post Jonathan actually lists some everyday activities that can induce this "Attentional Training" - running, playing music, art. When I sew I do reach a level of focus and relaxation, but not to the same extend as reading.

My conclusion - I need to read more. I haven't read (or sewed) a lot recently because of the competing demands on my time. And because I do so easily get lost in a book and it can chew up whole days. But maybe that's not such a bad thing.

Monday 2 July 2012 - getting healthy

Went back to work today. Not sure it wasn't too soon, but I don't know that I could have handled another day of doing nothing. Thankfully, felt well enough to stop the dreaded Prednisone. All swelling gone; just a few itchy spots (had to duck off to the ladies a couple of times to scratch in peace).
Another appointment with the naturapath this afternoon. She told me I'm not eating enough. I'm probably eating enough calories, just too sparsely during the day. So, got to try and put some new habits in place. Started a food diary to try and track how I do. Thought the easiest way to track dinner (which is the most variable meal) would be to take a photo. So, here's dinner from tonight. Grilled fish and baked vegetables.

Dinner

The last two weeks

I'm not even going to pretend to remember what happened every day for the last two weeks. The good stuff - celebrated my nana's 90th birthday with her; started a new project at work; went clothes shopping with my 14 year old ('cause I'd rather going shopping with you mum than my friends); starting seeing the naturapath again.
The not so good stuff - got a viral throat infection. I actually didn't feel all that sick. Just had a sore throat and no voice. No other standard 'cold' symptoms. Went to the doctor in case it was tonsillitis (which is often bacterial and therefore treatable with antibiotics). He gave me the week off so I didn't spread my germs about. I felt like I spent most of the lolly-gagging about for nothing. Until Thursday night. During the wee hours of Thursday morning my feet were a bit itchy. Thursday night my right shoulder blade was itchy, and my feet, and behind my left knee. Friday morning I was covered in hives.
Hives are incredibly annoying, but they are (in my case) actually a sign that I'm on the mend. The way it was explained to me - my body ramps up white blood cell production to take on the virus (that's normal). When the virus is defeated the extra white blood cells are supposed "stand down", mine don't. They look for something else to attack. There's no more virus, so they attack me. Therefore the hives are a sign that the virus has been defeated. Doesn't actually make they any more pleasant.
In fact this time, the hives took it out of me more than the blasted virus. I've spent most of the last three days sleeping. Partly hive induced, partly steroid induced. The steroids relieve the inflammation, but they nasty blighters and I'm guessing not performance enhancing.
I have provided amusement for my Facebook friends, however. Saturday I did my impression of a botox experiment gone wrong. Everything swells up and is really tender. Thankfully my feet didn't swell too badly this time; walking is agony when they do. My hands did swell and using a knife and fork to eat was out of the question. My charming man has a warped sense of humour. He gracious poached me eggs for breakfast and did his best "feeding the toddler" impression, complete with airplane noises. I think it was my most liked status update ever.
I don't mind the hives, the itching, the swelling quite so much as I mind the indignity of not being able to do for myself. Not sure how well I'm going to deal with old age.

Sunday 17 June 2012 - in the sewing room

I call myself a quilter, I say I quilt, my hobbies include quilting. I just never do any sewing . However, Sunday afternoon I had a "must do" project. I had promised to 'test drive' a new pattern for a fellow quilter who runs Patchwork Promises. It was 'only' a pincushion, so I figured it wouldn't take long and it didn't. Just an hour and half.

It did; however, inspire me to get some small projects done that have been bugging me for a while. First, the minky blanket. It's lovely and soft and warm and snuggly. It's also two layers and during the night you realise that the edge is somewhere half-way down the bed and you're all twisted and tangled. My original plan was to run it through the embroiderer with a simple chain pattern, but it's too thick for the hoops. It is possible to embroidery thick fabric, but it's a hassle. So, Plan B - a single line of stitching about a hand's width from the top and bottom. And it worked!

Project number 3 was a draught excluder for the bathroom. When we renovated the bathroom the old concrete and tile floor came out and beautiful wooden floor went in. We haven't 'got around' to the door yet, which means there's a two inch gap between floor and door and there's 2 inches of cold winter air creeping around your wet toes this time of year. My draught excluder needed to be custom designed. Being a small family of three, in a small house of one bathroom (that's loo and shower and basin in one room; not common in Australia) people wander in and out all the time. Particularly in the morning. My draught excluder has a "pull tag". Too often I'm in the shower, someone comes in, leaves, the draught excluder (to date a rolled up bath mat) stays behind when they close the door; letting out all my nice heated air and letting in the cold stuff. This one has a pull tag so when the door is closed it can be pulled back in place from outside.

Draught excluder, with 'pull tag' on my lovely bathroom floor

And project number 4 - a mini draught excluder to make up for the not-so excellent fitting cat flap from Saturday.

Saturday 16 June - cats and cars

I had plans for Saturday, which included getting a lot of things done. Reality and plans don't always meet, not even halfway.
Our cat is an indoor cat, with a cage on the front porch accessed via a cat flap. When something spooks her or she suspects 'an invader' in her territory (our entire yard even though she's never been out there) she barrels through the flap at a million miles an hour. She finally hit it too hard one too many times the other day, and broke the hinge. A 20cm square hole in the wall in winter is not a good idea.
The issue with replacing a cat flap is that there is no industry standard size. The hole in the wall is a particular size, but it's not exactly easy to pop the wall into your handbag to take down the local pet store. And the hole is three dimensional, adding a measure (!) of complication.
Still cat flap was purchased and installed, after some perfectionist faffing about (and not by me). However, it took much longer than anticipated and that's when my plans to be productive were effectively ditched.

I also test drove a potential new car.

The Volkswagen, 90TSI Golf. Just in case there's any blokes out there - it's 1.4-litre, 4-cylinder, turbo-charged petrol engine with a 7 speed DSG transmission. What I noticed is that it is comfortable to sit in, smooth to drive, solid on the road, takes off when you expect it too, stops when you need it to, and would be really easy to get a speeding ticket in. I also noticed that the drive away price is about half what I owe on my house and I just don't think I'm prepared to spend quite that much on a car. Still, nice to dream.

The week that was

The perfectionist in me says I 'should' post a separate entry for each day this week. The woman in charge, however, isn't listening to the perfectionist.
Monday - we very briefly visited my nana. Crazy really. We drive 3 hours there and 3 hours back; spend so much time stuffing around that we barely manage to squeeze in half an hour with her before lunch. However, she turns 90 in a week, so we're going back down to see her next weekend.

Mum, me, nana and The Girl

Tuesday - was not well. Saw little silver stars while having a shower. Last time I saw those, the doctor had given me some prednisone (a steroid) to get my hives under control. Didn't ask me if I'd eaten before I ripped it out of her hand and gobbled it up (I was a bit of a mess and pretty desperate). Spent the day lying on the couch, generally feeling sorry for myself and moaning about how little the ABC had on iView that was worth watching. I'm pretty sure I remember thinking at some point "this is something positive I could blog about", but I left it too long and it's disappeared.
Wednesday - decided I was well enough to go to work. On the train on the way in I wasn't so sure I'd made the right decision. Then when I thought I was going to faint while waiting for the train to pull into my station, I decided I'd made the wrong decision. Still, I left the platform, thinking if I took some painkillers I'd be fine. After buying the tablets and some breakfast and getting half way out of the station, I had a flash of "you stupid woman", at which point I turned around and caught the next train home. When I got home I put MASH on the DVD player and promptly slept through an entire disc. I do love MASH. We've watched it so often that I don't need to "watch" it to be able to "see" it. I don't sleep during the day, but I find MASH keeps my mind occupied enough to allow it shut off (if that makes sense).

From our USA trip; we visited the MASH location

Thursday - thought I'd give the work thing another go. Survived the day, albeit exhausted by the end. Went to my singing lesson. Almost didn't, but decided it is a bright moment in any week and I needed a bright moment. My singing teacher has given me a lovely piece to prepare for Christmas. Yes, I know, it's only June. But unlike Glee, and a few other groups I've been involved with, she recognises that new material takes some time to prepare. You can't just have a dress rehearsal and then put on the show. I'm really looking forward to learning this piece.

Friday - another day at work. Today I got to send the email to the 'powers that be' on my current project, saying I would be handing over my role to someone else.

Which brings me up to date. Today I'm off to buy new winter sheets, a new cat flap (she broke it going like a bat outta hell through it), a water tank, and possibly a car. Variety is the spice of life.

Sunday 10 June 2012 - Assignment & Echidna

My assignment isn't actually something I wanted to do. In fact, I'm pretty sure this entire Masters' programme is not something I want to do. However, as of Sunday morning I had one assignment and three units/subjects left until graduation; seems like such a waste to give up now.
So, Sunday, the fam went off to church and I ploughed in. Like most procrastinated tasks I found it took a lot less time and energy to actually finish than it did to ignore it.
Sunday afternoon we headed down the coast to see my nan. My nan is one of my favourite people in the world and I don't see her anywhere near enough. She turns 90 in two weeks. On the way down we stopped to visit my uncle, who wasn't home. But while there I spied an echidna trundling along his fence line. When the Girl ran over to investigate, he started digging in.

Saturday 9 June 2012

I spent most of today avoiding my assignment. Why? I'm really not sure; it would be interesting to know. The only productive thing I did all day was cook. Seems to be a trend in my posts.
Several weeks ago I bought myself a new thermos. It's a single cup size; has a wide mouth; a tea leaf basket. The best bit is, you push a button in the top and can drink from anywhere around the edge. I hate normal 'make and carry' cups; I always seem to end up with the handle facing the wrong way when I'm driving. I've also realised that keeping my cuppa in a thermos on my desk saves me wasting half cups all day. I think I'm going to give up coffee cups completely.

Friday 8 June 2012

Not sure I did much today that I wanted to do. The Girl hit her head at school and ended up with three stitches in her forehead. Not on my bucket list.
After the excitement, spent the day driving out to Dalby and back, stopping to identify various trees and culverts along the way. Again, not on my bucket list.
Avoided my assignment, watched some TV, and went to bed early.
I did cook chicken soup for dinner. The Man had planned chicken and chips but that just didn't appeal. I took his BBQ chicken, pulled it apart. Sautéed some onion, added some veggies from the fridge, the chicken and a litre of chicken soup. Wah-lah, chicken soup.

(not my photo)

Thursday 7 June 2012

On Thursday afternoons I have my singing lesson. I've been going to see Angela since 2010 and she is wonderful. Like so many people I grew up with those around me giving me a hard time about my voice. As a particularly vulnerable teenager I took their comments to heart. I have always longed to be able to sing, but a life time of listening to the voices convinced me I couldn't.
Angela has helped turn that around. I am still working to overcome 20 years of negative voices, but slowly I'm winning. There have been some set back; insensitive people with natural talent who seem to think that if you can't sing naturally and easily you shouldn't bother trying.
The latest 'attack' set me back quite a bit and shook my confidence. However, as part of this new decision to enjoy life I decided (frankly) bugger 'em. Who am I going to listen to? My singing teacher - a conservatory trained professional singer? or someone with an inflated opinion of their own talent and importance? or 20 year old voices from insensitive teenagers?
I have decided to listen to my singing teacher. And for the first time in a long time I truly enjoyed my singing lesson and I've been enjoying singing at home a lot more to.

The woods would be very silent if no birds sang except those that sang best. Henry van Dyke

Wednesday 6 June 2012

Rebekah & I went to a bat seminar tonight. The Brisbane City Council was offering a free talk about bats. It was on the north side, which is a bit of a hike, but we'd made a commitment to go, so go we did.
I'm glad we did. The talk, by Bat Conservation and Rescue Qld, was mainly about flying foxes and very interesting. I was horrified to hear a couple of days (weeks?) ago that the new state government plans to reintroduce culling of flying foxes. Yes, sometimes they're smelly; sometimes they're noisy; but they're also really quite very cute. And apparently, very intelligent (which doesn't surprise me).
Also learnt that our cocos palm is bad news for flying foxes. Bats can get tangled in their leaves, caught on the spikes and flower cases, get ulcers from eating the green fruit, get the seed pods stuck in their jaws, and ruin their teeth on the seed pods. And here we were thinking we doing them a favour having them in our yard. Seems we'll be getting rid of the palms (as soon as I can convince the Man).

Tuesday 5 June 2012

Today at work I forecast projects I know I'm involved in over the next couple of months. If I could find a clone or two, I'd still be too busy, but strange enough, that just makes me extraordinarily happy. All the work I have forecast is editing work. Yippee! Not quite sure how I juggle 70 hour weeks for a couple of months, but I'm actually sure it won't actually amount to quite that much (I hope!).
To top off my day, as I pulled into the driveway, my phone rang. My past supervisor, who has moved north, rang to see if I could take on another editing role.
He-he-he.

Monday 4 June 2012

Today I cooked lemon pudding. For someone who has decided they don't like cooking, I seem to do it a lot for relaxation. Thing is, I love food. The pudding was a Green's packet mix. I like Green's (I also like the Green's family, who I met many years ago). However, like most packet lemon things, it is a little sweeter than I like.

I decided to fix that and fix it I did! The box calls for one egg and 1 tablespoon of water to be mixed into the sponge mix. I used a tablespoon of lemon juice instead. I think the sponge is actually vanilla or fairly plain, so the lemon juice pepped it up a bit. Secondly, I zested in some orange peel.

In the sauce - sprinkle on top, boiling water deal - I added another splash of lemon juice. Not much, only about 1/3 of a cup ;-) and some more orange peel. I used orange peel because we didn't have any fresh lemons.

The sponge didn't rise well. Maybe the acid of the juice was a factor. Maybe the overly small egg (I debated using two) was a factor. I'm not sure. But it was sure nice and lemony.

Sunday 3 June

You might be wondering why blog about this latest new beginning, particularly given my track record at regular blogging is not so wonderful. I have a lot to be thankful for, but it's easy to forget that and get bogged down in everything that's not right. I'm hoping that if I make the effort to blog it'll spark that appreciation for all that is right in the world, instead of focusing on all that is wrong.

Sunday 2 June - read for about 5 hours. Curled up in bed with the blankets, couple of cups of tea, a heat pack and a not-so-bad book, The Hunger Games. I found the premise of the book interesting. There are too many examples from history for us to be able to say we wouldn't stoop so low. The writing was a little disjointed. The main character is variously a fighter, a survivor, sullen, giggly ... images that didn't mesh together easily. I often wonder if authors write a plan before they start writing their novels - do they sketch up their characters; set out the timeline; draft out a story line. You can definitely tell those that do.

Cooked a roast beef for dinner (not my picture below; we ate it all before I thought of a photo).  I love a rare roast beef. On Saturday I bought a lump of topside; haven't a clue how much it weighed. Slathered it in garlic and Dijon mustard; put it on a rack; filled the bottom of the pan with beef stock and red wine. I've always called it French roasting; but one site says that's where you put the meat on top of the vegetables to cook. Whichever, roasting over a pan of liquid makes for a very moist roast.

It's a wee bit difficult to make gravy the traditional way (flour in the pan juices with liquid added), but I learnt a trick that works well. Mix butter and flour together into little balls, bring the liquids to boil on the stove top and mix in the balls one at a time.

New Beginnings - Saturday 2 June

Long story short - letting things get me down that really need to be shrugged off. Lost my motivation; not eating right, not exercising, not enjoying life. Being a great believer in starting over from where a body happens to be, I decided on Saturday afternoon to do just that. My basic plan is - give up coffee (sigh) and do at least one thing a day that I truly enjoy. Although I started on Saturday afternoon, it is easier to track using full days, so I'm counting '1' from Sunday. However, as a 'catch up':

Saturday 2 June - bought some "Detox & Cleanse" tea from  The Tea Centre. It's a pleasant enough drink; not sure what it's supposed to do.

I also fixed a lamp. It's bugged me for, quite literally, years. It's got a long flexible 'neck' with two prongs going into the base. One prong always comes out of the base and causes the light to droop. I finally decided I was going to replace it, but first, I'd pull it apart and see what was what. Inside the base the prong is supposed to screw into a nut; it was unscrewed. I screwed the nut back on; tightened up the nut on the second prong, and the lamp is as good as new. So simple, so rewarding, so annoying that I left it for so long.

Mid-January Update - List of Three

Thought I'd post an update of how I'm going with my daily list of three. Just briefly.

• It's hard going on days when I'm working. I have a million things to do (I keep a 'to do' diary for work). I don't want to put work things on my List of Three; I'm not convinced I'm going to be inspired to do anything by the time I get home; and I'm not always sure what time I'll get home or what'll be waiting for me when I do. So, I've missed a couple of days this week.
• I haven't been Twittering my lists consistently; particularly on work days. The phone app doesn't allow me to post to Twitter. By the time I get to a computer to send them through, I've often completed them (or decided to can them).
• The kitchen shelves from the 2nd are a bit of a bug bare. Maybe tomorrow.
• My other bug bare (bear?) is my stationary portfolio. I've had other sewing projects (and early nights) take presidence. It keeps getting bumped off.
• I need to make more of an effort to continue to record 'to do' items in a general list. Too often I've thought "I've got three; I'll leave that." Then later I can't remember what it was to add it tomorrow. The plan has always been to keep a "future" list; once the three are done for the day the future list is fair game. It's also supposed to 'feed' my List of Three.

List of Three

For a number of years I've been receiving Philip Humbert's weekly "Tips" newsletter (http://www.philiphumbert.com). I like Phil's newsletter. They're success orientated, but recognise that success does not necessarily mean lots of money, flashy cars and over sized houses. Success is a very individual pursuit.

Some time ago he suggested a very simple method of getting things done. I wish I could find his instructions, 'cause there was a little more to it than I'm about to explain. However, the premise was to take a small card that will fit in your pocket, wallet, etc - so you have it with you all the time. On one side of the card you write three things you have to do today. You will not go to bed until those three things are done. I think on the other side you kept the full to-do list. But the three things are a priority.

Well, I've substituted my to-do app on my phone for the card. After all, I have my phone with me 24/7. I started on the 2nd (not into NY Resolutions). Each day I enter three tasks that I will do today. For the last four days I've completed all but one of them. The outstanding task was a little ambitious and multi-step undertaking.
To add a little accountability, I thought I'd post each of my three tasks on Twitter and then post when they're done. Obviously, my explanation is a little longer than 140 words - hence the blog post. Gees, what did we do before the internet?

The important thing, for me, about the "list of 3" is that they don't necessarily have to be important or life-changing tasks. They're things that I would probably put off without some prompt to get them done.
Here's my lists to date (with a little explanation):2 Jan

1. Fit kitchen shelves - this is my outstanding task. It really should have been just the first step, but I'm leaving it there until it's done.
2. One bookshelf - we're decluttering our books, one shelf at time. This task is likely to be reoccurring for the next few weeks (at least)
3. Bedroom floor - it just needed to be vacuumed and mopped - every square, dusty inch of it, which means moving the bed and everything

3 Jan

1. Masters - to buy bits and pieces including cucumber seedlings and kitchen shelf brackets (and check out whether it really is as good as Bunnings)
2. Weed veggie patch - self explanatory really

I didn't have a "3 3/1", because after the kitchen shelves I was thinking "smaller, smaller", and then went too small, listing each item I wanted from Masters as a separate task. It's a learning process.

4 Jan

1. Plant cucumbers - I'd bought them, they needed planting
2. Buy newspapers for GP cage - we don't buy newspapers, but we'd run out of freebies for lining the guinea pig cage
3. Call Trev, plan worship - needed it for Sunday

5 Jan

1. Clean out the "deal with it" drawer - this is the 'pre-filing' drawer.
2. Plant low-growth seeds - I have had a collection of seeds, some years old. So I dump them into a container based on their growth habit - root, low, high, climber.
3. Clean study desk and shelf - my desk is used for study, for sewing, for work and is everyone else's general repository for junk they're not sure what to do with

As you can see - nothing particularly astonishing there. If you look closely though, you'll see that some tasks have a theme. I could set myself a NY resolution (or just an every-day goal) of setting up my veggie patch again, which is a big task - it needs to be weeded, dug over, plants bought, plants planted, rah-rah. Hours and hours of work. Easier to leave it until 'later'. If I set myself a single simple task each day, before you know it - there's a veggie patch happening.

The other important thing about the List of 3, is that they're not my only activity for the day. They are simply three things that I am going to prioritise on any given day. As things I want to achieve occur to me, I'm adding them to a general list of tasks. Some of them will simply happen as a matter of course, others will get transferred (in small chunks) to my List of 3.
My aim is for each of the tasks I set myself each day to be important to me. I found a little quote last year that I'm using to help me determine just how important things are:

If it's important to you, you will find a way
If not, you'll find an excuse.

If I'm finding excuses not to do things, why are they not important? Have I set the wrong goals? Are they my goals or are they goals I think I "should" be aiming for? Am I wasting time and energy on things that really aren't important to me after all?

I have no idea how long I'll keep the posts to Twitter going, but I thought I'd try it. My first post (including the link to this blog) I'm including on Facebook, but after this one, I'm only posting to Twitter. So, if you're at all interested in whether I achieve a 1,000+ tasks by the end of the year, you'll have to follow me there.

~~~~~~
I found Phil's instructions:http://www.philiphumbert.com/3x5Card.htmhttp://philiphumbert.com/audio/3x5audio.mp3
http://philiphumbert.com/Time.htm