218 lines
9.1 KiB
Plaintext
218 lines
9.1 KiB
Plaintext
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-i-
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Table of Contents
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preface . . . . . . . . . . . . . . . . . . . 1
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wellness d66 . . . . . . . . . . . . . . . . . 2
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wellness d12 . . . . . . . . . . . . . . . . . 3
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wellness lite . . . . . . . . . . . . . . . . 4
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-1-
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wellness
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a 43beans joint
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=> Preface <=
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Welcome to wellness! This is a short compilation of
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small games about pausing to take care of yourself. It
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was originally conceived of by acdw[1] and developed by
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43beans[2].
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You will find three small, one-page games in this
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volume:
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=> Wellness d66: A game that requires two six-sided
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dice and provides 36 activities.
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=> Wellness d12: A game that requires one twelve-
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sided die and suggests a few sample activities
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based on the die roll.
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=> Wellness Lite: Requires two coins.
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They are all essentially the same game, differing only
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slightly in the effort required and materials needed to
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play them. So you can choose which to play based on
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your energy, surroundings, and other circumstances.
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Wellness d66, for example, requires almost no ef-
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fort because you don't have to think up any activities;
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they are provided for you. But you have to have two
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dice on you, and the paper in order to look up your
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rolls.
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Wellness Lite, on the other hand, can be played
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anywhere, with no additional materials (besides two
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coins). But you might have to think up some activities
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on your own.
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Finally, Wellness d12 occupies the middle ground.
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You can commit its rules to memory after playing a few
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times. And after doing so you only need a twelve-sided
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die to play.
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It is my sincerest hope that this game brings you
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peace and comfort and wellness.
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dozens
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2024-03-11
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-----------
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[1] totally awesome and a friend to animals.
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Check him out at https://www.acdw.net/
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[2] a hacker collective based on friendship:
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https://codeberg.org/43beans/
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https://43beans.itch.io/
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-2-
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wellness d66: a game
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a 43beans joint
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=> How To Play <=
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You will need:
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=> 1 - 2 six-sided dice
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=> pen and paper
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Whenever you think about the game, or whenever you no-
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tice yourself getting stressed, or every thirty minutes
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(whichever happens first), roll 2d6. Read them left to
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right, the first number being the tens digit and the
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second number being the ones digit. For example, if
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you rolled a 2 and a 3, that's a 23. Look up your num-
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ber on the tables below and do as instructed. Repeat
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as many times as you like. When finished, write 1 - 3
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sentences in your journal about how you feel in this
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moment.
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TIP: You can also just pick your favorite thing(s) from
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the tables below and just do that.
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=> Tables <=
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11: what is the most story-worthy thing that has hap-
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pened to you today? 12: repeat to yourself "I am
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enough" on each inhale, and "I have enough" on each ex-
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hale. 13: what are you thankful for right now? 14:
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what has delighted you today? 15: visualize your fa-
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vorite place. 16: imagine happiness, health, and peace
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for yourself. for a friend. for a stranger.
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~
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21: massage your temples and your scalp. 22: touch
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your toes and dangle. sway side to side. 23: trunk
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twists, march in place. 24: take a short walk. 25:
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roll out your neck clockwise and anticlockwise. 26:
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massage your hands and roll out your wrist.
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~
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31: breathe in for 4, hold for 4, exhale for 4, hold
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for 4. Repeat 4 times. 32: breathe on quarter of the
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way full and pause. halfway full, pause. three quar-
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ters, pause. Fill all the way up, pause. Exhale. Re-
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peat. 33: close your eyes and count to ten. repeat.
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34: place one hand on your belly and one hand on your
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chest. feel your stomach and ribs fill up and deflate
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as you breathe. 35: close one nostril and breathe in.
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close that nostril and open the other and breathe out.
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breathe in again through that same nostril, then out
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the other. repeat. 36: trace the fingers of one hand
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from thumb to pinkie. breathe in on the way up, breathe
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out on the way down.
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~
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41: stand on one foot for 8 breaths. repeat on the
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other side. 42: drink some water. 43: do tree pose.
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44: eat some fresh fruit. 45: say hi to a friend. 46:
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look at something far away for 8 breaths.
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~
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51: close your eyes. 52: rub your hands together re-
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ally fast to build heat. close your eyes and cup them
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with your hands. feel the warmth. 53: go get a choco-
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late or tasty treat. 54: enjoy a hot cup of nice tea.
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55: put some cold water on your face. 56: squeeze all
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your muscles one by one then relax them.
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~
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61: put one thing away. 62: declutter your space. 63:
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scan your body from toes to head. 64: listen to a fa-
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vorite song. 65: go get some sunshine. 66: go get
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some good smells.
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=> Mini Games <=
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=> After rolling, choose between your number written
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backwards or forwards, or do both! Example: if
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you roll a 2 and a 3, choose between 23 and 32.
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(or do both)
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=> If both dice are a 1, 2, or a 3, that is a MINOR
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ROLL. Soften or lessen something. Roll again.
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If both dice are a 4, 5, or a 6, that is a MAJOR
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ROLL. Increase or enhance something. Roll again.
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=> If you roll doubles, that is a MIGHTY PORTENT.
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Something great is happening. Roll again.
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-3-
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wellness d12: a game
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a 43beans joint
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=> How To Play <=
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You will need one twelve sided dice. Whenever you
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think about the game, or whenever you notice yourself
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getting stressed, or every thirty minutes, roll your
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twelve sided dice. Look up the result on the Wellness
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Table.
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NOTE:
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Some numbers are present in more than one cate-
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gory. This means you get to choose the result you
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want. (Or the result you don't want, but need.)
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=> Wellness Table <=
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d12 Category Result
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------------------------------------------------------
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2, 3, 5, 7, 11 prime breath and meditation
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3, 6, 9, 12 unit of 3 physical activity
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4, 8, 12 unit of 4 set and setting
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5, 10 unit of 5 massage and self soothing
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1 1 ONE
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=> Example Activities <=
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Breath and Meditation
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box breathing; interupted inhale breathing; slow
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count to ten; finger tracing breath; peaceful vi-
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sualization; gratitude; mindfulness; body scan
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Physical Activity
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short walk; standing stretch; balance exercise;
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drink water; seated stretch
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Set and Setting
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tidy up your space; listen to a favorite song; go
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get some sunshine; look at something far away; say
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hi to a friend
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Massage and Self Soothing
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take a short nap; have a tasty treat; massage your
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hands and roll out your wrists; neck rolls clock-
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wise and anticlockwise; massage your temples and
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wrists.
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ONE a powerful result. take the rest of the day off,
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or roll again.
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-4-
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wellness lite: a game
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a 43beans joint
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You will need two distinguishable coins. One is your
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BODY coin, and the other is your MIND coin. Flip them
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both.
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Body Mind Result
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---------------------------------------------------------------------------
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H T Do a physical activity
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T H Do a mental activity
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H H Do both
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T T Say something nice about yourself and flip again
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Example physical activi- Example mental activities:
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ties: => What are you grateful
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=> Stand up and reach for?
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for the sky, do some => Imagine your favorite
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side bends. place.
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=> Go for a short walk. => Take 12 mindful
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=> Drink some water. breaths.
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=> Roll your wrists and => Imagine happiness,
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massage your hands. health, and peace.
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=> Touch your toes and => Say hi to a friend.
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dangle. sway side to => Choose your own.
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side.
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=> Choose your own.
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Wellness is licensed CC BY by 43beans 2024. Images used are in
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the public domain with no attribution required. Be excellent to
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each other. May you be safe, happy, peaceful, and well.
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