   
                             -i-
                        Table of Contents
        preface  . . . . . . . . . . . . . . . . . . .   1
        wellness d66 . . . . . . . . . . . . . . . . .   2
        wellness d12 . . . . . . . . . . . . . . . . .   3
        wellness lite  . . . . . . . . . . . . . . . .   4



                             -1-
                          wellness
                       a 43beans joint

   => Preface <=
   Welcome  to  wellness!   This is a short compilation of
   small games about pausing to take care of yourself.  It
   was originally conceived of by acdw[1] and developed by
   43beans[2].
        You will find three small, one-page games in  this
   volume:
   =>   Wellness  d66:  A game that requires two six-sided
        dice and provides 36 activities.
   =>   Wellness d12: A game  that  requires  one  twelve-
        sided  die  and  suggests  a few sample activities
        based on the die roll.
   =>   Wellness Lite: Requires two coins.
   They are all essentially the same game, differing  only
   slightly in the effort required and materials needed to
   play  them.   So  you can choose which to play based on
   your energy, surroundings, and other circumstances.
        Wellness d66, for example, requires almost no  ef-
   fort because you don't have to think up any activities;
   they  are  provided  for you.  But you have to have two
   dice on you, and the paper in order  to  look  up  your
   rolls.
        Wellness  Lite,  on  the other hand, can be played
   anywhere, with no  additional  materials  (besides  two
   coins).  But you might have to think up some activities
   on your own.
        Finally,  Wellness d12 occupies the middle ground.
   You can commit its rules to memory after playing a  few
   times.  And after doing so you only need a twelve-sided
   die to play.
        It  is my sincerest hope that this game brings you
   peace and comfort and wellness.
                                           dozens
                                           2024-03-11

   -----------
     [1] totally awesome and  a  friend  to  animals.
   Check him out at https://www.acdw.net/
     [2] a  hacker  collective  based  on friendship:
   https://codeberg.org/43beans/
   https://43beans.itch.io/




                             -2-
                    wellness d66: a game
                       a 43beans joint

   => How To Play <=
   You will need:
   =>   1 - 2  six-sided dice
   =>   pen and paper
   Whenever you think about the game, or whenever you  no-
   tice yourself getting stressed, or every thirty minutes
   (whichever happens first), roll 2d6.  Read them left to
   right,  the  first  number being the tens digit and the
   second number being the ones digit.   For  example,  if
   you rolled a 2 and a 3, that's a 23.  Look up your num-
   ber  on  the tables below and do as instructed.  Repeat
   as many times as you like.  When finished, write 1 -  3
   sentences  in  your  journal about how you feel in this
   moment.
   TIP: You can also just pick your favorite thing(s) from
        the tables below and just do that.
   => Tables <=
   11: what is the most story-worthy thing that  has  hap-
   pened  to  you  today?   12:  repeat  to yourself "I am
   enough" on each inhale, and "I have enough" on each ex-
   hale.  13: what are you thankful for  right  now?   14:
   what  has  delighted you today?  15: visualize your fa-
   vorite place.  16: imagine happiness, health, and peace
   for yourself. for a friend. for a stranger.
                             ~
   21: massage your temples and  your  scalp.   22:  touch
   your  toes  and  dangle.  sway side to side.  23: trunk
   twists, march in place.  24: take a  short  walk.   25:
   roll  out  your  neck clockwise and anticlockwise.  26:
   massage your hands and roll out your wrist.
                             ~
   31: breathe in for 4, hold for 4, exhale  for  4,  hold
   for  4.  Repeat 4 times.  32: breathe on quarter of the
   way full and pause. halfway full,  pause.  three  quar-
   ters,  pause.  Fill  all the way up, pause. Exhale. Re-
   peat.  33: close your eyes and count  to  ten.  repeat.
   34:  place  one hand on your belly and one hand on your
   chest. feel your stomach and ribs fill up  and  deflate
   as  you breathe.  35: close one nostril and breathe in.
   close that nostril and open the other and breathe  out.
   breathe  in  again  through that same nostril, then out
   the other. repeat.  36: trace the fingers of  one  hand
   from thumb to pinkie. breathe in on the way up, breathe
   out on the way down.
                             ~
   41:  stand  on  one  foot  for 8 breaths. repeat on the
   other side.  42: drink some water.  43: do  tree  pose.
   44: eat some fresh fruit.  45: say hi to a friend.  46:
   look at something far away for 8 breaths.
                             ~
   51:  close  your eyes.  52: rub your hands together re-
   ally fast to build heat. close your eyes and  cup  them
   with  your hands. feel the warmth.  53: go get a choco-
   late or tasty treat.  54: enjoy a hot cup of nice  tea.
   55:  put some cold water on your face.  56: squeeze all
   your muscles one by one then relax them.
                             ~
   61: put one thing away.  62: declutter your space.  63:
   scan your body from toes to head.  64: listen to a  fa-
   vorite  song.   65:  go  get some sunshine.  66: go get
   some good smells.
   => Mini Games <=
   =>   After rolling, choose between your number  written
        backwards  or  forwards,  or do both!  Example: if
        you roll a 2 and a 3, choose between  23  and  32.
        (or do both)
   =>   If  both  dice are a 1, 2, or a 3, that is a MINOR
        ROLL.  Soften or lessen something.  Roll again.
        If both dice are a 4, 5, or a 6, that is  a  MAJOR
        ROLL.  Increase or enhance something.  Roll again.
   =>   If  you  roll  doubles,  that is a MIGHTY PORTENT.
        Something great is happening.  Roll again.


                             -3-
                    wellness d12: a game
                       a 43beans joint
   => How To Play <=
   You will need one  twelve  sided  dice.   Whenever  you
   think  about  the game, or whenever you notice yourself
   getting stressed, or every thirty  minutes,  roll  your
   twelve  sided dice.  Look up the result on the Wellness
   Table.
   NOTE:
        Some numbers are present in more  than  one  cate-
        gory.  This means you get to choose the result you
        want.  (Or the result you don't want, but need.)

   => Wellness Table <=

        d12              Category    Result
        ------------------------------------------------------
        2, 3, 5, 7, 11   prime       breath and meditation
        3, 6, 9, 12      unit of 3   physical activity
        4, 8, 12         unit of 4   set and setting
        5, 10            unit of 5   massage and self soothing
        1                1           ONE

   => Example Activities <=
   Breath and Meditation
        box  breathing;  interupted inhale breathing; slow
        count to ten; finger tracing breath; peaceful  vi-
        sualization; gratitude; mindfulness; body scan
   Physical Activity
        short  walk;  standing  stretch; balance exercise;
        drink water; seated stretch
   Set and Setting
        tidy up your space; listen to a favorite song;  go
        get some sunshine; look at something far away; say
        hi to a friend
   Massage and Self Soothing
        take a short nap; have a tasty treat; massage your
        hands  and roll out your wrists; neck rolls clock-
        wise and anticlockwise; massage your  temples  and
        wrists.
   ONE  a  powerful  result. take the rest of the day off,
        or roll again.


                             -4-
                    wellness lite: a game
                       a 43beans joint

   You will need two distinguishable coins.  One  is  your
   BODY  coin, and the other is your MIND coin.  Flip them
   both.
        Body   Mind   Result
        ---------------------------------------------------------------------------
        H      T      Do a physical activity
        T      H      Do a mental activity
        H      H      Do both
        T      T      Say something nice about yourself and flip again

   Example  physical  activi-         Example mental activities:
   ties:                              =>   What are you grateful
   =>   Stand  up  and  reach              for?
        for the sky, do  some         =>   Imagine your favorite
        side bends.                        place.
   =>   Go for a short walk.          =>   Take    12    mindful
   =>   Drink some water.                  breaths.
   =>   Roll  your wrists and         =>   Imagine    happiness,
        massage your hands.                health, and peace.
   =>   Touch your  toes  and         =>   Say hi to a friend.
        dangle.  sway side to         =>   Choose your own.
        side.
   =>   Choose your own.
        


   Wellness  is  licensed CC BY by 43beans 2024.  Images used are in
   the public domain with no attribution required.  Be excellent  to
   each other.  May you be safe, happy, peaceful, and well.


