Didn't one of the characters in Michael Crichton's "Time Line" movie find himself in a similar position? He sent a message back to the present by leaving something at a site which he knew was going to be of archaeological interest. I suppose he left the ultimate 'time capsule', but crucially...
"Time Machines: Time Travel in Physics, Metaphysics, and Science Fiction" by Paul J. Nahin. Admittedly I'm only a couple of chapters in at the moment, but from what I've read I think it's pretty good!
I suspect that some sort of mental form of time travel (if it exists) such as self hypnotism might tick your boxes. The (learning) speed is up to you, as is how easy / difficult you find it. Good luck!
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