From 9e696ce19657b5c2fbb4457406a6d5769b3c869d Mon Sep 17 00:00:00 2001 From: dozens Date: Thu, 22 Feb 2024 12:15:49 -0700 Subject: [PATCH] =?UTF-8?q?=E2=9C=A8=20dodeca?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit --- d66/justfile | 25 +++++ d66/wellness-d66.html | 196 ++++++++++++++++++++++++++++++++++ d66/wellness-d66.pdf | Bin 29408 -> 29435 bytes d66/wellness-d66.t | 72 ++++++------- d66/wellness-d66.txt | 57 +++++----- dodeca/grohtml-33472-1.png | Bin 0 -> 4104 bytes dodeca/grohtml-33517-1.png | Bin 0 -> 4104 bytes dodeca/grohtml-33562-1.png | Bin 0 -> 4104 bytes dodeca/justfile | 46 ++++++++ dodeca/wellness-dodeca.html | 149 ++++++++++++++++++++++++++ dodeca/wellness-dodeca.pdf | Bin 0 -> 23687 bytes dodeca/wellness-dodeca.rec | 24 +++++ dodeca/wellness-dodeca.t | 85 +++++++++++++++ dodeca/wellness-dodeca.txt | 67 ++++++++++++ feed.rec | 43 ++++++++ lite/justfile | 31 ++++++ lite/wellness-lite.html | 203 ++++++++++++++++++++++++++++++++++++ lite/wellness-lite.pdf | Bin 21546 -> 21546 bytes lite/wellness-lite.t | 32 ++++++ 19 files changed, 966 insertions(+), 64 deletions(-) create mode 100644 d66/justfile create mode 100644 d66/wellness-d66.html create mode 100644 dodeca/grohtml-33472-1.png create mode 100644 dodeca/grohtml-33517-1.png create mode 100644 dodeca/grohtml-33562-1.png create mode 100644 dodeca/justfile create mode 100644 dodeca/wellness-dodeca.html create mode 100644 dodeca/wellness-dodeca.pdf create mode 100644 dodeca/wellness-dodeca.rec create mode 100644 dodeca/wellness-dodeca.t create mode 100644 dodeca/wellness-dodeca.txt create mode 100644 feed.rec create mode 100644 lite/justfile create mode 100644 lite/wellness-lite.html diff --git a/d66/justfile b/d66/justfile new file mode 100644 index 0000000..c1adca0 --- /dev/null +++ b/d66/justfile @@ -0,0 +1,25 @@ +# show all recipes +default: + just --list --unsorted + +# make text +@txt: + [ wellness-d66.t -nt wellness-d66.html ] \ + && nroff -ms wellness-d66.t > wellness-d66.txt \ + || echo "Nothing to be done" + +# make html +@html: + [ wellness-d66.t -nt wellness-d66.html ] \ + && groff -ms -Thtml wellness-d66.t \ + | gsed '/style type/a body { max-width: 80ch; margin-inline: auto; }' \ + > wellness-d66.html \ + || echo "Nothing to be done" + +# make pdf +@pdf: + [ wellness-d66.t -nt wellness-d66.pdf ] \ + && cat wellness-d66.t | groff -ms -Tpdf > wellness-d66.pdf \ + || echo "Nothing to be done" + +build: txt html pdf diff --git a/d66/wellness-d66.html b/d66/wellness-d66.html new file mode 100644 index 0000000..18d7c84 --- /dev/null +++ b/d66/wellness-d66.html @@ -0,0 +1,196 @@ + + + + + + + + + +wellness: a game + + + + +

wellness: a game

+ +
+ + +

dozens
+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 notice 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 number 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 happened to you today? +12: repeat to yourself "I am enough" on +each inhale, and "I have enough" on each exhale. +13: what are you thankful for right now? 14: +what has delighted you today? 15: visualize your +favorite 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 quarters, pause. Fill all the way +up, pause. Exhale. Repeat. 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 really fast to build +heat. close your eyes and cup them with your hands. feel the +warmth. 53: go get a chocolate 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 favorite 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.

+
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zBjGc5G76V;I*5elR~rzkBfDTAK(4hpwi=k)pMGIepZG60n+o*@`{?5ZFSl(reh!J@j5m55#aPOY);*;zE)Hp~i96a`E;e=m8MG9Gt&7e7KAZo_T&-||AcNbI2uTPOCMAh` z3zGf6qIM9ZX?YJWbszHYxbJeG>c0~xQW_4&iMz`H(um($5I9uwcRBd^IivKzXR0=8my9pGIf=T`^h=3#hWBA{vgrOi(xKfX2R7fO(il6_frV`bE0asRw A@c;k- diff --git a/d66/wellness-d66.t b/d66/wellness-d66.t index 1029251..38923e9 100644 --- a/d66/wellness-d66.t +++ b/d66/wellness-d66.t @@ -53,52 +53,52 @@ from the tables below and just do that. .heading Tables .LP .\" 10 mind -\f[B]11\f[] what is the most story-worthy thing that has happened to you today? -\f[B]12\f[] repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale. -\f[B]13\f[] what are you thankful for right now? -\f[B]14\f[] what has delighted you today? -\f[B]15\f[] visualize your favorite place . -\f[B]16\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger. +\f[B]11:\f[] what is the most story-worthy thing that has happened to you today? +\f[B]12:\f[] repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale. +\f[B]13:\f[] what are you thankful for right now? +\f[B]14:\f[] what has delighted you today? +\f[B]15:\f[] visualize your favorite place. +\f[B]16:\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger. .LP .\" 20 body -\f[B]21\f[] massage your temples and your scalp. -\f[B]22\f[] touch your toes and dangle. sway side to side. -\f[B]23\f[] trunk twists, march in place. -\f[B]24\f[] take a short walk. -\f[B]25\f[] roll out your neck clockwise and anticlockwise. -\f[B]26\f[] massage your hands and roll out your wrist. +\f[B]21:\f[] massage your temples and your scalp. +\f[B]22:\f[] touch your toes and dangle. sway side to side. +\f[B]23:\f[] trunk twists, march in place. +\f[B]24:\f[] take a short walk. +\f[B]25:\f[] roll out your neck clockwise and anticlockwise. +\f[B]26:\f[] massage your hands and roll out your wrist. .LP .\" 30 breath -\f[B]31\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times. -\f[B]32\f[] breathe on quarter of the way full and pause. halfway full, pause. three quarters, pause. Fill all the way up, pause. Exhale. Repeat. -\f[B]33\f[] close your eyes and count to ten. repeat. -\f[B]34\f[] place one hand on your belly and one hand on your chest. feel your stomach and ribs fill up and deflate as you breathe. -\f[B]35\f[] 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. -\f[B]36\f[] trace the fingers of one hand from thumb to pinkie. breathe in on the way up, breathe out on the way down. +\f[B]31:\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times. +\f[B]32:\f[] breathe on quarter of the way full and pause. halfway full, pause. three quarters, pause. Fill all the way up, pause. Exhale. Repeat. +\f[B]33:\f[] close your eyes and count to ten. repeat. +\f[B]34:\f[] place one hand on your belly and one hand on your chest. feel your stomach and ribs fill up and deflate as you breathe. +\f[B]35:\f[] 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. +\f[B]36:\f[] trace the fingers of one hand from thumb to pinkie. breathe in on the way up, breathe out on the way down. .LP .\" 40 balance -\f[B]41\f[] stand on one foot for 8 breaths. repeat on the other side. -\f[B]42\f[] drink some water. -\f[B]43\f[] do tree pose. -\f[B]44\f[] eat some fresh fruit. -\f[B]45\f[] say hi to a friend. -\f[B]46\f[] look at something far away for 8 breaths. +\f[B]41:\f[] stand on one foot for 8 breaths. repeat on the other side. +\f[B]42:\f[] drink some water. +\f[B]43:\f[] do tree pose. +\f[B]44:\f[] eat some fresh fruit. +\f[B]45:\f[] say hi to a friend. +\f[B]46:\f[] look at something far away for 8 breaths. .LP .\" 50 rest -\f[B]51\f[] close your eyes. -\f[B]52\f[] rub your hands together really fast to build heat. close your eyes and cup them with your hands. feel the warmth. -\f[B]53\f[] go get a chocolate or tasty treat. -\f[B]54\f[] enjoy a hot cup of nice tea. -\f[B]55\f[] put some cold water on your face. -\f[B]56\f[] squeeze all your muscles one by one then relax them. +\f[B]51:\f[] close your eyes. +\f[B]52:\f[] rub your hands together really fast to build heat. close your eyes and cup them with your hands. feel the warmth. +\f[B]53:\f[] go get a chocolate or tasty treat. +\f[B]54:\f[] enjoy a hot cup of nice tea. +\f[B]55:\f[] put some cold water on your face. +\f[B]56:\f[] squeeze all your muscles one by one then relax them. .LP .\" 60 place -\f[B]61\f[] put one thing away. -\f[B]62\f[] declutter your space. -\f[B]63\f[] scan your body from toes to head. -\f[B]64\f[] listen to a favorite song. -\f[B]65\f[] go get some sunshine. -\f[B]66\f[] go get some good smells. +\f[B]61:\f[] put one thing away. +\f[B]62:\f[] declutter your space. +\f[B]63:\f[] scan your body from toes to head. +\f[B]64:\f[] listen to a favorite song. +\f[B]65:\f[] go get some sunshine. +\f[B]66:\f[] go get some good smells. .heading Mini Games .IP \(rh After rolling, diff --git a/d66/wellness-d66.txt b/d66/wellness-d66.txt index 18914e7..4dadb2e 100644 --- a/d66/wellness-d66.txt +++ b/d66/wellness-d66.txt @@ -38,43 +38,44 @@ TIP: You can also just pick your favorite thing(s) from the ta‐ β‡’ Tables ⇐ -11 what is the most story‐worthy thing that has happened to you -today? 12 repeat to yourself "I am enough" on each inhale, and -"I have enough" on each exhale. 13 what are you thankful for -right now? 14 what has delighted you today? 15 visualize your -favorite place . 16 imagine happiness, health, and peace for +11: what is the most story‐worthy thing that has happened to you +today? 12: repeat to yourself "I am enough" on each inhale, and +"I have enough" on each exhale. 13: what are you thankful for +right now? 14: what has delighted you today? 15: visualize your +favorite 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 anti‐ -clockwise. 26 massage your hands and roll out your wrist. +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 an‐ +ticlockwise. 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 quarters, pause. Fill all the way up, -pause. Exhale. Repeat. 33 close your eyes and count to ten. re‐ -peat. 34 place one hand on your belly and one hand on your +31: breathe in for 4, hold for 4, exhale for 4, hold for 4. Re‐ +peat 4 times. 32: breathe on quarter of the way full and pause. +halfway full, pause. three quarters, pause. Fill all the way up, +pause. Exhale. Repeat. 33: close your eyes and count to ten. re‐ +peat. 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. +breathe. 35: close one nostril and breathe in. close that nos‐ +tril 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. +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 really fast to +51: close your eyes. 52: rub your hands together really fast to build heat. close your eyes and cup them with your hands. feel -the warmth. 53 go get a chocolate or tasty treat. 54 enjoy a -hot cup of nice tea. 55 put some cold water on your face. 56 +the warmth. 53: go get a chocolate 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 favorite song. 65 go get -some sunshine. 66 go get some good smells. +61: put one thing away. 62: declutter your space. 63: scan your +body from toes to head. 64: listen to a favorite song. 65: go +get some sunshine. 66: go get some good smells. β‡’ Mini Games ⇐ diff --git a/dodeca/grohtml-33472-1.png b/dodeca/grohtml-33472-1.png new file mode 100644 index 0000000000000000000000000000000000000000..ee5d11b1c5b6b5dd12ce3ef071b0baf9109ad2f3 GIT binary patch literal 4104 zcmV+j5cltiP)y?W!ic80&L<7Pi;gegxaxJ)O`9gr^5 zNiNe#z5~!@N@{m0QjpVScVzB>OuBT$DNjf2CeM?Om^)af06>BiDgVy4rO{Vd#19t; zize}6Ex^AJIu!vo2O11e92cZTe^}frb08}QfE_;Mf_{(|D5O2y+E1Ns0f24ekGZ5D zqJ`X73c9K^08|x#_#S{%;JN~&`q=AxFD>vL&_Tc=0BN}ofNv3iI00^R^LY^>l+-~jN4{k#Az06<0Cy-l-Q$gXhp5m)qM zbOQh>n6_!P#diRx5J3gz^CCp+O;RFEmthl%Qq)Adl8DwzbFf~1^k3Hd2t*B0+fqwJ z)DRK1f`}-gc4s~>Lch@QS1i>Q730Yx11c8$`S;il&{RLo&{keX2dyUid4XCyUF9P5 z^Yl|npy)>H!xW_SQ)jG&+U7lZVwi&3=3eTYwcxxbPhgk==YHy(bz?t=Fw&Ut{; zzdzZnpMRWc*f~$3^!-$WC+ktFxXXT%I9uIF#S{-qlm!DYOhGE9OsYx?g!}AlZ(TQz zAI`p?N}Z>!ymDE(_VcoI?dN6b+Rw| z0KYRSem6Ys5@)X~uUwX{{k$w)`*~Tq_Vcpz^Yl~pv+UD{7oorW>%YK_?bPJqWoW_s z$@b~P%h1hi$+>&5hnjy51!>CDi}_mTzfWX5ez=%^o_MdExd(fwQ}567_FxZnqMz1- zUFi8L=c9#G$_0E44}VVs9_}Uf+1$D3q^IXiF2S39ogcb1UHf@i`dRvU0|2_%15k_s zkh*6TrNDxhJ#VE3W|x9UeAobM0RYJZpyFEzAdcgpFhx4vYve3_kv*2|brtL<%hWc1 z)3v@yL_{Tsh)@#cHPI$Cp`2kzL{thJ*_qeR3IG)$QH$wSOrdzTnfKNWAay^o3pj9} z0Fv?QzjFYH04)(PxqoCFQU|QNx20wQpqTojli?dFhE{lv^=GV?6dzK_POh=_C*v$3`HDcZ+{J6004ZKH2o{1 zQ2VYfA0^_csM-8+LtPe1YAT z0N};9gR5JqIQtY+!L(Zmu_~!eAR5X6VA+~wykaGUNXV}CU2hT!5$=fASckio(y$ac z~mFR5N3ClW|nQ@0GuB&XeKldQ^mwP|R*`H+>fAZn+!4lox}*F@cF-^LtL zE84QmbDLu&ytAyVU9(2G&u-`=G{c{#mhr|oczeD8fRgoH^u$>ot(X65>h&rVgHcTa zF<1Gs=sKTpS-SS~vh}&a5|vU)v0wW_{M!8-src(eCIA$_vgrb# z!fcWLefB}Fe-9>FJI)~yu9tcDToPip^q!?FVCRmTWf+F&-h_=n>3$w*olZaY^2ypy z6_J>KEeK4tc9a93tcjYMXxG0aQorf6C2B(d+_L}qT+P(Z>yw7c`F^^hp5G@)eh~z~ zeK)}60ib)2eVWAmFn`a0V#b><6`-`NG@!Ip&j&(vbT~ z0g#ou87ph4LU%R>7M;mT1JDZn_Fv}6n3Hf;7LKet9ax`w46Z7@77_d#}>B&o^uARcL+7%(!K)oqf;d-M|lo<(cY6iJ@K z+y3jj%`x);&I%Dx=nX$pF&Nym>y4Lc*8aWV-M39kgp%52O32B~1cf=ZAQEA^E6bJW zDmBQF6Pet8%PvAmX3s8fAFpyn<)*tiJB#*YSL7C3_qIYoX-L$fv{r6l$-28caqF)) zXPN(97sHu{UUsm{f(HFlli9VdnHc6%n9EMI&3@JOHq8 zWSw;vQte?=S_4IZu1tXgUd>*Xu%V}BZY^?mmCTxGlk08S)oYMBnh5Ysj*5o12J--b zCF>d+BBFdL%9O~alBLL#E=80i)Ta!Xo1e5^5@D0?Qp4T#YSYw9(WXe-&8jxYP3t95 zC`wTqHV+Z*JcutLTKh6Kng0pV2-I#OfXK6GiQg1Ce(!D7t4(9)0ZL<~e=(UiYg5jr zhBb#uh)~WVv_bEqkH*L}@YL0DrM!S9{17pum8I`Bs^L?d{();me zaW6h`xY3ofFH6^cUY3qH8<79oL+Yr^F!lHZs|mJN+24Z+Gm}hxbh`ZizfN7TS8tZ) zCp0GOdgHwwcV!#)3~rfv2za<>eVVDqr#GwV$x^T09L-M%BeJen-Ua1r zatL8-k6hkI8ZvHT?2ejnhMrP*+|Of#ey)4`h6B(&hHSUqxV>gT^t~F!RQE1#ZQaz0 zDIEb?^Uhl>H47jcQ~@)bqVEC8I22PlF!3G{q&9wVr5I;gbL%PB5A)f%#w}BG;|EtsB&Fmj z5bGc)+-}+S5=<)AK~Ok^=35DtGRaeXhqH3Bo4}B)#fqqeyBBJdRQtD>I}Tf-rX`dl zLdV07c8NN~70#|{!iRCg)Vm$Eg35JE4TXYIL6nphm+gIPQl`WqG>Hwh!tGvWtvqqx zj>wt=(JHt1Zjh(x*NK=P9&aD3dqm)eJz)M$Vqk#F z2A*w+)5EQ*deSsjPHSNbxYH|Dqh@Ntb4G(VB?r)uu5GuAkiH9!D%)wq2@qkD$r-aWZgITQ#FklPJ40 z#xO31wSDyNvszc;RU9<pLb+i=0Qq zIYv%rwP_7pT34^BJmJL|@khqxI#g}sZ|*O*=y^9Y|8*JWt`(C)wRF_C>5RhUrBerDefVs zvswW><|)3$_kohOc<9E>v`bYy=IOm(bD&Z_H3xJ`L`3KrQ|wBS&J(9W&ciWrj*!z@ zrS;MTRJ%y*O+vG7TpN4c*R-^0`PPMTzfNO6uVcE z%rr{7)IJm*S$k+bP1ep%(|U2whNul{m+O`qhuAF%;ozH|N8X_z*OtjP?R#O<&U-w? 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wellness dodeca: a game

+ +
+ + +

dozens
+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 category. This means you get to choose the result +you want. (Or the result you don’t want, but +need.)

+ +

⇒ Wellness +Table ⇐

+ +
 BEGINTABLE
+ 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
+ ENDTABLE
+ + +

⇒ Example +Activities ⇐

+ + + + + +
+ + +

Breath and meditation

 +
+ +

box breathing; interupted +inhale breathing; slow count to ten; finger tracing breath; +peaceful visualization; 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 clockwise and anticlockwise; massage your temples and +wrists.

+ + + + + + +
+ + +

ONE

 + + +

a powerful result. take the rest +of the day off, or roll again.

+
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wellness lite: a game

+ +
+ + +

dozens
+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
+ + +

Some physical activities:

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
+ + +

☞

 + + +

Stand up and reach for the sky, +do some side bends.

 +
+ + +

☞

 + + +

Go for a short walk.

 +
+ + +

☞

 + + +

Drink some water.

 +
+ + +

☞

 + + +

Roll your wrists and massage +your hands.

 +
+ + +

☞

 + + +

Touch your toes and dangle. sway +side to side.

 +
+ + +

☞

 + + +

Choose your own.

 +
+ +

Some mental activities:

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
+ + +

☞

 + + +

What are you grateful for?

 +
+ + +

☞

 + + +

Imagine your favorite place.

 +
+ + +

☞

 + + +

Take 12 mindful breaths.

 +
+ + +

☞

 + + +

Imagine happiness, health, and +peace.

 +
+ + +

☞

 + + +

Say hi to a friend.

 +
+ + +

☞

 + + +

Choose your own.

 +
+
+ + diff --git a/lite/wellness-lite.pdf b/lite/wellness-lite.pdf index dba874b8bde915c8c7f89bd3eea917f499364ffb..a24489a1c21efa745905b2af938d40e08d9548cd 100644 GIT binary patch delta 36 lcmZ3rf^pRf#tm0kIgAVpO-#)V4JY4WwT5#x%d>I&0RY@y3Q7O~ delta 36 lcmZ3rf^pRf#tm0kISkDW4U8>~OeWu9wT5#x%d>I&0RY_?3RVCB diff --git a/lite/wellness-lite.t b/lite/wellness-lite.t index 05ce7ff..ec318fd 100644 --- a/lite/wellness-lite.t +++ b/lite/wellness-lite.t @@ -21,6 +21,24 @@ You will need two distinguishable coins. One is your BODY coin, and the other is your MIND coin. Flip them both. +.\" ::: rec start +.\" Body: H +.\" Mind: T +.\" Result: Do a physical activity +.\" +.\" Body: T +.\" Mind: H +.\" Result: Do a mental activity +.\" +.\" Body: H +.\" Mind: H +.\" Result: Do both +.\" +.\" Body: T +.\" Mind: T +.\" Result: Say something nice about yourself and flip again +.\" ::: rec end +.\" ::: tbl start .DS .TS tab(,); @@ -36,6 +54,20 @@ Say something nice about yourself and flip again T} .TE .DE +.\" ::: tbl end +.\" ::: markdown start +.\" .DS +.\" .nf +.\" .ds FAM C +.\" \f[C]Body Mind Result\f[] +.\" ------ ------ -------------------------------------------------- +.\" 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 +.\" .fi +.\" .DE +.\" ::: markdown end .2C .LP Some physical activities: