98 lines
3.0 KiB
Plaintext
98 lines
3.0 KiB
Plaintext
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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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Every time you think about the game,
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or any time you notice yourself getting stressed,
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or every thirty minutes
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(whichever happens first),
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roll 2d6.
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Read them left to right,
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the first number being the tens digit
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and the second number being the ones digit.
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For example, if you rolled a 2 and a 3,
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that's a 23.
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Look up your number on the tables below
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and do as instructed.
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Repeat as many times as you like.
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When finished,
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write a 1 - 3 sentences in your journal
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about how you feel in this moment.
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TIP:
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you can also just pick your favorite thing
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from the tables below and just do that
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10 mind
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11 what is the most story-worthy thing that has happened to you today?
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12 repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale
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13 what are you thankful for right now
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14 what has delighted you today
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15 visualize your favorite place
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16 imagine happiness, health, and peace for yourself. for a friend. for a stranger.
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20 body
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21 massage your temples and your scalp
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22 touch your toes and dangle. sway side to side.
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23 trunk twists, march in place
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24 take a short walk
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25 roll out your neck clockwise and anticlockwise
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26 massage your hands and roll out your wrist
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30 breath
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31 breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
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32 breathe on quarter of the way full and pause. halfway full, pause. three quarters, pause. Fill all the way up, pause. Exhale. Repeat.
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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 chest. feel your stomach and ribs fill up and deflate as you breathe
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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.
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36 trace the fingers of one hand from thumb to pinkie. breathe in on the way up, breathe out on the way down.
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40 balance
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41 stand on one foot for 8 breaths. repeat on the other side
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42 drink some water
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43 do tree pose
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44 eat some fresh fruit
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45 say hi to a friend
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46 look at something far away for 8 breaths
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50 rest
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51 close your eyes
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52 rub your hands together really fast to build heat. close your eyes and cup them with your hands. feel the warmth.
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53 go get a chocolate or tasty treat
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54 enjoy a hot cup of nice tea
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55 put some cold water on your face
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56 squeeze all your muscles one by one then relax them
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60 place
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61 put one thing away
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62 declutter
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63 scan your body from toes to head
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64 listen to a favorite song
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65 go get some sunshine
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66 go get some good smells
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MINI GAMES
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1. After rolling,
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choose between your number written backwards or forwards,
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or do both!
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Example: if you roll a 2 and a 3,
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choose between 23 and 32.
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(or do both)
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2. If both dice are a 1, 2, or a 3,
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that is a MINOR ROLL.
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Soften or lessen something.
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Roll again.
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If both dice are a 4, 5, or a 6,
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that is a MAJOR ROLL.
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Increase or enhance something.
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Roll again.
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3. If you roll doubles,
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that is a MIGHTY PORTENT.
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Something great is happening.
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Roll again.
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