✨ dodeca
parent
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commit
9e696ce196
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# show all recipes
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default:
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just --list --unsorted
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# make text
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@txt:
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[ wellness-d66.t -nt wellness-d66.html ] \
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&& nroff -ms wellness-d66.t > wellness-d66.txt \
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|| echo "Nothing to be done"
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# make html
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@html:
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[ wellness-d66.t -nt wellness-d66.html ] \
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&& groff -ms -Thtml wellness-d66.t \
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| gsed '/style type/a body { max-width: 80ch; margin-inline: auto; }' \
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> wellness-d66.html \
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|| echo "Nothing to be done"
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# make pdf
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@pdf:
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[ wellness-d66.t -nt wellness-d66.pdf ] \
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&& cat wellness-d66.t | groff -ms -Tpdf > wellness-d66.pdf \
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|| echo "Nothing to be done"
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build: txt html pdf
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@ -0,0 +1,196 @@
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<!-- Creator : groff version 1.23.0 -->
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<!-- CreationDate: Tue Feb 20 14:25:43 2024 -->
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<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN"
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"http://www.w3.org/TR/html4/loose.dtd">
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<html>
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<head>
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<meta name="generator" content="groff -Thtml, see www.gnu.org">
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<meta http-equiv="Content-Type" content="text/html; charset=US-ASCII">
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<meta name="Content-Style" content="text/css">
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<style type="text/css">
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body { max-width: 80ch; margin-inline: auto; }
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p { margin-top: 0; margin-bottom: 0; vertical-align: top }
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pre { margin-top: 0; margin-bottom: 0; vertical-align: top }
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table { margin-top: 0; margin-bottom: 0; vertical-align: top }
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h1 { text-align: center }
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</style>
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<title>wellness: a game</title>
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</head>
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<body>
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<h1 align="center">wellness: a game</h1>
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<hr>
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<p align="center"><i>dozens</i> <br>
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a <i>43beans</i> joint</p>
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<p style="margin-top: 1em"><b><big><big>⇒ How To Play
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⇐</big></big></b></p>
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<p style="margin-top: 1em">You will need:</p>
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<table width="100%" border="0" rules="none" frame="void"
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cellspacing="0" cellpadding="0">
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<tr valign="top" align="left">
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<td width="2%">
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<p style="margin-top: 1em">☞</p></td>
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<td width="7%"></td>
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<td width="39%">
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<p style="margin-top: 1em">1 - 2 six-sided dice</p></td>
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<td width="52%">
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</td></tr>
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<tr valign="top" align="left">
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<td width="2%">
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<p style="margin-top: 1em">☞</p></td>
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<td width="7%"></td>
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<td width="39%">
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<p style="margin-top: 1em">pen and paper</p></td>
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<td width="52%">
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</td></tr>
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</table>
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<p style="margin-top: 1em">Whenever you think about the
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game, or whenever you notice yourself getting stressed, or
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every thirty minutes (whichever happens first), roll 2d6.
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Read them left to right, the first number being the tens
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digit and the second number being the ones digit. For
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example, if you rolled a 2 and a 3, that’s a 23. Look
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up your number on the tables below and do as instructed.
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Repeat 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.</p>
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<table width="100%" border="0" rules="none" frame="void"
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cellspacing="0" cellpadding="0">
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<tr valign="top" align="left">
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<td width="7%">
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<p style="margin-top: 1em">TIP:</p></td>
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<td width="2%"></td>
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<td width="91%">
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<p style="margin-top: 1em">You can also just pick your
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favorite thing(s) from the tables below and just do
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that.</p> </td></tr>
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</table>
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<p style="margin-top: 1em"><b><big><big>⇒ Tables
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⇐</big></big></b></p>
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<p style="margin-top: 1em"><b>11:</b> what is the most
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story-worthy thing that has happened to you today?
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<b>12:</b> repeat to yourself "I am enough" on
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each inhale, and "I have enough" on each exhale.
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<b>13:</b> what are you thankful for right now? <b>14:</b>
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what has delighted you today? <b>15:</b> visualize your
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favorite place. <b>16:</b> imagine happiness, health, and
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peace for yourself. for a friend. for a stranger.</p>
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<p style="margin-top: 1em"><b>21:</b> massage your temples
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and your scalp. <b>22:</b> touch your toes and dangle. sway
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side to side. <b>23:</b> trunk twists, march in place.
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<b>24:</b> take a short walk. <b>25:</b> roll out your neck
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clockwise and anticlockwise. <b>26:</b> massage your hands
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and roll out your wrist.</p>
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<p style="margin-top: 1em"><b>31:</b> breathe in for 4,
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hold for 4, exhale for 4, hold for 4. Repeat 4 times.
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<b>32:</b> breathe on quarter of the way full and pause.
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halfway full, pause. three quarters, pause. Fill all the way
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up, pause. Exhale. Repeat. <b>33:</b> close your eyes and
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count to ten. repeat. <b>34:</b> place one hand on your
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belly and one hand on your chest. feel your stomach and ribs
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fill up and deflate as you breathe. <b>35:</b> close one
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nostril and breathe in. close that nostril and open the
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other and breathe out. breathe in again through that same
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nostril, then out the other. repeat. <b>36:</b> trace the
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fingers of one hand from thumb to pinkie. breathe in on the
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way up, breathe out on the way down.</p>
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<p style="margin-top: 1em"><b>41:</b> stand on one foot for
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8 breaths. repeat on the other side. <b>42:</b> drink some
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water. <b>43:</b> do tree pose. <b>44:</b> eat some fresh
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fruit. <b>45:</b> say hi to a friend. <b>46:</b> look at
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something far away for 8 breaths.</p>
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<p style="margin-top: 1em"><b>51:</b> close your eyes.
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<b>52:</b> rub your hands together really fast to build
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heat. close your eyes and cup them with your hands. feel the
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warmth. <b>53:</b> go get a chocolate or tasty treat.
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<b>54:</b> enjoy a hot cup of nice tea. <b>55:</b> put some
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cold water on your face. <b>56:</b> squeeze all your muscles
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one by one then relax them.</p>
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<p style="margin-top: 1em"><b>61:</b> put one thing away.
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<b>62:</b> declutter your space. <b>63:</b> scan your body
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from toes to head. <b>64:</b> listen to a favorite song.
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<b>65:</b> go get some sunshine. <b>66:</b> go get some good
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smells.</p>
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<p style="margin-top: 1em"><b><big><big>⇒ Mini Games
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⇐</big></big></b></p>
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<table width="100%" border="0" rules="none" frame="void"
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cellspacing="0" cellpadding="0">
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<tr valign="top" align="left">
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<td width="2%">
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<p style="margin-top: 1em">☞</p></td>
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<td width="7%"></td>
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<td width="91%">
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<p style="margin-top: 1em">After rolling, choose between
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your number written backwards or forwards, or do both!
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Example: if you roll a 2 and a 3, choose between 23 and 32.
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(or do both)</p></td></tr>
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<tr valign="top" align="left">
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<td width="2%">
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<p style="margin-top: 1em">☞</p></td>
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<td width="7%"></td>
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<td width="91%">
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<p style="margin-top: 1em">If both dice are a 1, 2, or a 3,
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that is a MINOR ROLL. Soften or lessen something. Roll
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again.</p> </td></tr>
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</table>
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<p style="margin-left:9%; margin-top: 1em">If both dice are
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a 4, 5, or a 6, that is a MAJOR ROLL. Increase or enhance
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something. Roll again.</p>
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<table width="100%" border="0" rules="none" frame="void"
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cellspacing="0" cellpadding="0">
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<tr valign="top" align="left">
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<td width="2%">
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<p style="margin-top: 1em">☞</p></td>
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<td width="7%"></td>
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<td width="91%">
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<p style="margin-top: 1em">If you roll doubles, that is a
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MIGHTY PORTENT. Something great is happening. Roll
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again.</p> </td></tr>
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</table>
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<hr>
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</body>
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</html>
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Binary file not shown.
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@ -53,52 +53,52 @@ from the tables below and just do that.
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.heading Tables
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.LP
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.\" 10 mind
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\f[B]11\f[] what is the most story-worthy thing that has happened to you today?
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\f[B]12\f[] repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale.
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\f[B]13\f[] what are you thankful for right now?
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\f[B]14\f[] what has delighted you today?
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\f[B]15\f[] visualize your favorite place .
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\f[B]16\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger.
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\f[B]11:\f[] what is the most story-worthy thing that has happened to you today?
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\f[B]12:\f[] repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale.
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\f[B]13:\f[] what are you thankful for right now?
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\f[B]14:\f[] what has delighted you today?
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\f[B]15:\f[] visualize your favorite place.
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\f[B]16:\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger.
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.LP
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.\" 20 body
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\f[B]21\f[] massage your temples and your scalp.
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\f[B]22\f[] touch your toes and dangle. sway side to side.
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\f[B]23\f[] trunk twists, march in place.
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\f[B]24\f[] take a short walk.
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\f[B]25\f[] roll out your neck clockwise and anticlockwise.
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\f[B]26\f[] massage your hands and roll out your wrist.
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\f[B]21:\f[] massage your temples and your scalp.
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\f[B]22:\f[] touch your toes and dangle. sway side to side.
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\f[B]23:\f[] trunk twists, march in place.
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\f[B]24:\f[] take a short walk.
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\f[B]25:\f[] roll out your neck clockwise and anticlockwise.
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\f[B]26:\f[] massage your hands and roll out your wrist.
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.LP
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.\" 30 breath
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\f[B]31\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
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\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.
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\f[B]33\f[] close your eyes and count to ten. repeat.
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\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.
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\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.
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\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.
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\f[B]31:\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
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\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.
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\f[B]33:\f[] close your eyes and count to ten. repeat.
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\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.
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\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.
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\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.
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.LP
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.\" 40 balance
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\f[B]41\f[] stand on one foot for 8 breaths. repeat on the other side.
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\f[B]42\f[] drink some water.
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\f[B]43\f[] do tree pose.
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\f[B]44\f[] eat some fresh fruit.
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\f[B]45\f[] say hi to a friend.
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\f[B]46\f[] look at something far away for 8 breaths.
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\f[B]41:\f[] stand on one foot for 8 breaths. repeat on the other side.
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\f[B]42:\f[] drink some water.
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\f[B]43:\f[] do tree pose.
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\f[B]44:\f[] eat some fresh fruit.
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\f[B]45:\f[] say hi to a friend.
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\f[B]46:\f[] look at something far away for 8 breaths.
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.LP
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.\" 50 rest
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\f[B]51\f[] close your eyes.
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\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.
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\f[B]53\f[] go get a chocolate or tasty treat.
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\f[B]54\f[] enjoy a hot cup of nice tea.
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\f[B]55\f[] put some cold water on your face.
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\f[B]56\f[] squeeze all your muscles one by one then relax them.
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\f[B]51:\f[] close your eyes.
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\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.
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\f[B]53:\f[] go get a chocolate or tasty treat.
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\f[B]54:\f[] enjoy a hot cup of nice tea.
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\f[B]55:\f[] put some cold water on your face.
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\f[B]56:\f[] squeeze all your muscles one by one then relax them.
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.LP
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.\" 60 place
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\f[B]61\f[] put one thing away.
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\f[B]62\f[] declutter your space.
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\f[B]63\f[] scan your body from toes to head.
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\f[B]64\f[] listen to a favorite song.
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\f[B]65\f[] go get some sunshine.
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\f[B]66\f[] go get some good smells.
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\f[B]61:\f[] put one thing away.
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\f[B]62:\f[] declutter your space.
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\f[B]63:\f[] scan your body from toes to head.
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\f[B]64:\f[] listen to a favorite song.
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\f[B]65:\f[] go get some sunshine.
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\f[B]66:\f[] go get some good smells.
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.heading Mini Games
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.IP \(rh
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After rolling,
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@ -38,43 +38,44 @@ TIP: You can also just pick your favorite thing(s) from the ta‐
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[1m⇒ Tables ⇐[0m
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[1m11 [22mwhat is the most story‐worthy thing that has happened to you
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today? [1m12 [22mrepeat to yourself "I am enough" on each inhale, and
|
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"I have enough" on each exhale. [1m13 [22mwhat are you thankful for
|
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right now? [1m14 [22mwhat has delighted you today? [1m15 [22mvisualize your
|
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favorite place . [1m16 [22mimagine happiness, health, and peace for
|
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[1m11: [22mwhat is the most story‐worthy thing that has happened to you
|
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today? [1m12: [22mrepeat to yourself "I am enough" on each inhale, and
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"I have enough" on each exhale. [1m13: [22mwhat are you thankful for
|
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right now? [1m14: [22mwhat has delighted you today? [1m15: [22mvisualize your
|
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favorite place. [1m16: [22mimagine happiness, health, and peace for
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yourself. for a friend. for a stranger.
|
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|
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[1m21 [22mmassage your temples and your scalp. [1m22 [22mtouch your toes and
|
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dangle. sway side to side. [1m23 [22mtrunk twists, march in place. [1m24[0m
|
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take a short walk. [1m25 [22mroll out your neck clockwise and anti‐
|
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clockwise. [1m26 [22mmassage your hands and roll out your wrist.
|
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[1m21: [22mmassage your temples and your scalp. [1m22: [22mtouch your toes and
|
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dangle. sway side to side. [1m23: [22mtrunk twists, march in place.
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[1m24: [22mtake a short walk. [1m25: [22mroll out your neck clockwise and an‐
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ticlockwise. [1m26: [22mmassage your hands and roll out your wrist.
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[1m31 [22mbreathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat
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4 times. [1m32 [22mbreathe on quarter of the way full and pause.
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[1m31: [22mbreathe in for 4, hold for 4, exhale for 4, hold for 4. Re‐
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peat 4 times. [1m32: [22mbreathe on quarter of the way full and pause.
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halfway full, pause. three quarters, pause. Fill all the way up,
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pause. Exhale. Repeat. [1m33 [22mclose your eyes and count to ten. re‐
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peat. [1m34 [22mplace one hand on your belly and one hand on your
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pause. Exhale. Repeat. [1m33: [22mclose your eyes and count to ten. re‐
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peat. [1m34: [22mplace one hand on your belly and one hand on your
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chest. feel your stomach and ribs fill up and deflate as you
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breathe. [1m35 [22mclose one nostril and breathe in. close that nostril
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and open the other and breathe out. breathe in again through that
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same nostril, then out the other. repeat. [1m36 [22mtrace the fingers
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of one hand from thumb to pinkie. breathe in on the way up,
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breathe out on the way down.
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breathe. [1m35: [22mclose one nostril and breathe in. close that nos‐
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tril and open the other and breathe out. breathe in again through
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that same nostril, then out the other. repeat. [1m36: [22mtrace the
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fingers of one hand from thumb to pinkie. breathe in on the way
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up, breathe out on the way down.
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[1m41 [22mstand on one foot for 8 breaths. repeat on the other side. [1m42[0m
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drink some water. [1m43 [22mdo tree pose. [1m44 [22meat some fresh fruit. [1m45[0m
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say hi to a friend. [1m46 [22mlook at something far away for 8 breaths.
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[1m41: [22mstand on one foot for 8 breaths. repeat on the other side.
|
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[1m42: [22mdrink some water. [1m43: [22mdo tree pose. [1m44: [22meat some fresh
|
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fruit. [1m45: [22msay hi to a friend. [1m46: [22mlook at something far away
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for 8 breaths.
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[1m51 [22mclose your eyes. [1m52 [22mrub your hands together really fast to
|
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[1m51: [22mclose your eyes. [1m52: [22mrub your hands together really fast to
|
||||
build heat. close your eyes and cup them with your hands. feel
|
||||
the warmth. [1m53 [22mgo get a chocolate or tasty treat. [1m54 [22menjoy a
|
||||
hot cup of nice tea. [1m55 [22mput some cold water on your face. [1m56[0m
|
||||
the warmth. [1m53: [22mgo get a chocolate or tasty treat. [1m54: [22menjoy a
|
||||
hot cup of nice tea. [1m55: [22mput some cold water on your face. [1m56:[0m
|
||||
squeeze all your muscles one by one then relax them.
|
||||
|
||||
[1m61 [22mput one thing away. [1m62 [22mdeclutter your space. [1m63 [22mscan your
|
||||
body from toes to head. [1m64 [22mlisten to a favorite song. [1m65 [22mgo get
|
||||
some sunshine. [1m66 [22mgo get some good smells.
|
||||
[1m61: [22mput one thing away. [1m62: [22mdeclutter your space. [1m63: [22mscan your
|
||||
body from toes to head. [1m64: [22mlisten to a favorite song. [1m65: [22mgo
|
||||
get some sunshine. [1m66: [22mgo get some good smells.
|
||||
|
||||
|
||||
[1m⇒ Mini Games ⇐[0m
|
||||
|
|
|
|||
Binary file not shown.
|
After Width: | Height: | Size: 4.0 KiB |
Binary file not shown.
|
After Width: | Height: | Size: 4.0 KiB |
Binary file not shown.
|
After Width: | Height: | Size: 4.0 KiB |
|
|
@ -0,0 +1,46 @@
|
|||
src:="wellness-dodeca"
|
||||
|
||||
# show all recipes
|
||||
default:
|
||||
just --list --unsorted
|
||||
|
||||
# make text
|
||||
@txt:
|
||||
[ {{src}}.t -nt {{src}}.txt ] \
|
||||
&& nroff -t -ms {{src}}.t > {{src}}.txt \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
# make html
|
||||
@html:
|
||||
[ {{src}}.t -nt {{src}}.html ] \
|
||||
&& sed '/tbl start/,/tbl end/ s/^/.\\" /' {{src}}.t \
|
||||
| sed '/markdown start/,/markdown end/ s/^\.\\" //' \
|
||||
| sed '/:::/d' \
|
||||
| groff -ms -Thtml \
|
||||
| gsed "/style type/a body { max-width: 80ch; margin-inline: auto; }" \
|
||||
> {{src}}.html \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
|
||||
# make pdf
|
||||
@pdf:
|
||||
[ {{src}}.t -nt {{src}}.pdf ] \
|
||||
&& cat {{src}}.t | groff -ms -t -Tpdf > {{src}}.pdf \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
# make text html and pdf
|
||||
build: txt html pdf
|
||||
|
||||
test:
|
||||
#!/bin/zsh
|
||||
&& ed {{src}}.t << 'EOE'
|
||||
H
|
||||
/tbl start/,/tbl end/d
|
||||
/markdown start/,/markdown end/ s/\.\\" //
|
||||
/BEGINTABLE/+,/ENDTABLE/- w /tmp/table.ed
|
||||
/markdown start/- kt
|
||||
/markdown start/,/markdown end/d
|
||||
'tr !cat /tmp/table.ed | pandoc -t html
|
||||
,p
|
||||
Q
|
||||
EOE
|
||||
|
|
@ -0,0 +1,149 @@
|
|||
<!-- Creator : groff version 1.23.0 -->
|
||||
<!-- CreationDate: Thu Feb 22 11:14:26 2024 -->
|
||||
<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN"
|
||||
"http://www.w3.org/TR/html4/loose.dtd">
|
||||
<html>
|
||||
<head>
|
||||
<meta name="generator" content="groff -Thtml, see www.gnu.org">
|
||||
<meta http-equiv="Content-Type" content="text/html; charset=US-ASCII">
|
||||
<meta name="Content-Style" content="text/css">
|
||||
<style type="text/css">
|
||||
body { max-width: 80ch; margin-inline: auto; }
|
||||
p { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
pre { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
table { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
h1 { text-align: center }
|
||||
</style>
|
||||
<title>wellness dodeca: a game</title>
|
||||
|
||||
</head>
|
||||
<body>
|
||||
|
||||
<h1 align="center">wellness dodeca: a game</h1>
|
||||
|
||||
<hr>
|
||||
|
||||
|
||||
<p align="center"><i>dozens</i> <br>
|
||||
a <i>43beans</i> joint</p>
|
||||
|
||||
<p style="margin-top: 1em"><b><big><big>⇒ How To Play
|
||||
⇐</big></big></b></p>
|
||||
|
||||
<p style="margin-top: 1em">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.</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="11%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">NOTE:</p></td>
|
||||
<td width="89%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">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.)</p> </td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-top: 1em"><b><big><big>⇒ Wellness
|
||||
Table ⇐</big></big></b></p>
|
||||
|
||||
<pre style="margin-left:11%; margin-top: 1em"> 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</pre>
|
||||
|
||||
|
||||
<p style="margin-top: 1em"><b><big><big>⇒ Example
|
||||
Activities ⇐</big></big></b></p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Breath and meditation</p></td>
|
||||
<td width="54%">
|
||||
</td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-left:11%;">box breathing; interupted
|
||||
inhale breathing; slow count to ten; finger tracing breath;
|
||||
peaceful visualization; gratitude; mindfulness; body
|
||||
scan</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="37%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Physical activity</p></td>
|
||||
<td width="63%">
|
||||
</td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-left:11%;">short walk; standing stretch;
|
||||
balance exercise; drink water; seated stretch</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="33%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Set and setting</p></td>
|
||||
<td width="67%">
|
||||
</td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-left:11%;">tidy up your space; listen to a
|
||||
favorite song; go get some sunshine; look at something far
|
||||
away; say hi to a friend</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="54%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Massage and self soothing</p></td>
|
||||
<td width="46%">
|
||||
</td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-left:11%;">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.</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="7%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">ONE</p></td>
|
||||
<td width="4%"></td>
|
||||
<td width="89%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">a powerful result. take the rest
|
||||
of the day off, or roll again.</p></td></tr>
|
||||
</table>
|
||||
<hr>
|
||||
</body>
|
||||
</html>
|
||||
Binary file not shown.
|
|
@ -0,0 +1,24 @@
|
|||
%rec: wellness
|
||||
%doc: d12 wellness table
|
||||
%allowed: d12 category result
|
||||
%mandatory: d12 category result
|
||||
|
||||
d12: 2, 3, 5, 7, 11
|
||||
Category: prime
|
||||
Result: breath and meditation
|
||||
|
||||
d12: 3, 6, 9, 12
|
||||
Category: unit of 3
|
||||
Result: physical activity
|
||||
|
||||
d12: 4, 8, 12
|
||||
Category: unit of 4
|
||||
Result: set and setting
|
||||
|
||||
d12: 5, 10
|
||||
Category: unit of 5
|
||||
Result: massage and self soothing
|
||||
|
||||
d12: 1
|
||||
Category: 1
|
||||
Result: ONE
|
||||
|
|
@ -0,0 +1,85 @@
|
|||
.\" Macros and Configs
|
||||
.ds TITLE wellness dodeca: a game
|
||||
.ds AUTHOR dozens
|
||||
.ds TAG a \f[I]43beans\f[] joint
|
||||
.nr PO 1.5i
|
||||
.nr LL 5.5i
|
||||
.de heading \" a heading macro
|
||||
.br
|
||||
.sp 1
|
||||
.LP
|
||||
\f[B]\s+3\(rA \\$* \(lA\s0\f[] \" Bolds, and embiggens
|
||||
.sp 0.2
|
||||
..
|
||||
.if n .pl 999i \" if nroff, make page length way too long
|
||||
. \" (prevent pagination)
|
||||
.
|
||||
.
|
||||
.\" Document Info
|
||||
.TL
|
||||
\*[TITLE]
|
||||
.AU
|
||||
\*[AUTHOR]
|
||||
.AI
|
||||
\*[TAG]
|
||||
.
|
||||
.
|
||||
.
|
||||
.\" Begin Document
|
||||
.heading How To Play
|
||||
.LP
|
||||
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.
|
||||
.IP 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.)
|
||||
.heading Wellness Table
|
||||
.\" ::: tbl start
|
||||
.DS
|
||||
.TS
|
||||
tab(;);
|
||||
lb lb lbx
|
||||
-- -- --
|
||||
l l lx.
|
||||
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
|
||||
.TE
|
||||
.DE
|
||||
.\" ::: tbl end
|
||||
.\" ::: markdown start
|
||||
.\" .DS
|
||||
.\" .nf
|
||||
.\" \f[C]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
|
||||
.\" .fi
|
||||
.\" .DE
|
||||
.\" ::: markdown end
|
||||
.heading Example Activities
|
||||
.IP "Breath and meditation"
|
||||
box breathing; interupted inhale breathing; slow count to ten; finger tracing breath; peaceful visualization; gratitude; mindfulness; body scan
|
||||
.IP "Physical activity"
|
||||
short walk; standing stretch; balance exercise; drink water; seated stretch
|
||||
.IP "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
|
||||
.IP "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.
|
||||
.IP "ONE"
|
||||
a powerful result. take the rest of the day off, or roll again.
|
||||
.if n .pl \n[nl]u \" if nroff, set page length to number of lines
|
||||
. \" (prevent empty lines at end of text)
|
||||
|
|
@ -0,0 +1,67 @@
|
|||
|
||||
|
||||
|
||||
|
||||
|
||||
|
||||
|
||||
|
||||
|
||||
[1mwellness dodeca: a game[0m
|
||||
|
||||
|
||||
[4mdozens[0m
|
||||
a [4m43beans[24m joint
|
||||
|
||||
|
||||
|
||||
[1m⇒ How To Play ⇐[0m
|
||||
|
||||
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.)
|
||||
|
||||
|
||||
[1m⇒ Wellness Table ⇐[0m
|
||||
|
||||
|
||||
[1md12 Category Result[0m
|
||||
───────────────────────────────────────────────────────────────────
|
||||
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
|
||||
|
||||
|
||||
[1m⇒ Example Activities ⇐[0m
|
||||
|
||||
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.
|
||||
|
|
@ -0,0 +1,43 @@
|
|||
%rec: feed
|
||||
%doc: metadata about a recfeed
|
||||
%type: updated date
|
||||
%type: author,title,summary,location line
|
||||
%mandatory: author title location updated
|
||||
%allowed: author title summary location updated contact
|
||||
|
||||
author: dozens <dozens@tilde.team>
|
||||
title: wellness game
|
||||
summary: games that are good for you
|
||||
location: /Users/cb/wellnessrpg/feed.rec
|
||||
updated: 2024-02-17T19:22:17-07:00
|
||||
|
||||
%rec: item
|
||||
%doc: an item belonging to a recfeed
|
||||
%key: id
|
||||
%type: id int
|
||||
%auto: id
|
||||
%type: title,summary,location line
|
||||
%type: published,updated date
|
||||
%mandatory: id title location published
|
||||
%allowed: id title location published summary updated
|
||||
|
||||
id: 0
|
||||
title: wellness d66
|
||||
summary: 36 good things
|
||||
location: /Users/cb/wellnessrpg/d66/wellness-d66.t
|
||||
published: 2024-02-17T19:23:08-07:00
|
||||
updated: 2024-02-17T19:23:08-07:00
|
||||
|
||||
id: 1
|
||||
title: wellness lite
|
||||
summary: smol good things
|
||||
location: /Users/cb/wellnessrpg/lite/wellness-lite.t
|
||||
published: 2024-02-17T19:23:08-07:00
|
||||
updated: 2024-02-17T19:23:08-07:00
|
||||
|
||||
id: 2
|
||||
title: wellness dodeca
|
||||
summary: smol good things
|
||||
location: /Users/cb/wellnessrpg/dodeca/wellness-dodeca.t
|
||||
published: 2024-02-22T11:17:08-07:00
|
||||
updated: 2024-02-22T11:17:08-07:00
|
||||
|
|
@ -0,0 +1,31 @@
|
|||
src:="wellness-lite"
|
||||
|
||||
# show all recipes
|
||||
default:
|
||||
just --list --unsorted
|
||||
|
||||
# make text
|
||||
@txt:
|
||||
[ {{src}}. -nt {{src}}.html ] \
|
||||
&& nroff -ms {{src}}.t > {{src}}.txt \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
# make html
|
||||
@html:
|
||||
[ {{src}}.t -nt {{src}}.html ] \
|
||||
&& sed '/tbl start/,/tbl end/ s/^/.\\" /' {{src}}.t \
|
||||
| sed '/markdown start/,/markdown end/ s/^\.\\" //' \
|
||||
| sed '/:::/d' \
|
||||
| groff -ms -Thtml \
|
||||
| gsed "/style type/a body { max-width: 80ch; margin-inline: auto; }" \
|
||||
> {{src}}.html \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
|
||||
# make pdf
|
||||
@pdf:
|
||||
[ {{src}}.t -nt {{src}}.pdf ] \
|
||||
&& cat {{src}}.t | groff -ms -t -Tpdf > {{src}}.pdf \
|
||||
|| echo "Nothing to be done"
|
||||
|
||||
build: txt html pdf
|
||||
|
|
@ -0,0 +1,203 @@
|
|||
<!-- Creator : groff version 1.23.0 -->
|
||||
<!-- CreationDate: Tue Feb 20 14:57:00 2024 -->
|
||||
<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN"
|
||||
"http://www.w3.org/TR/html4/loose.dtd">
|
||||
<html>
|
||||
<head>
|
||||
<meta name="generator" content="groff -Thtml, see www.gnu.org">
|
||||
<meta http-equiv="Content-Type" content="text/html; charset=US-ASCII">
|
||||
<meta name="Content-Style" content="text/css">
|
||||
<style type="text/css">
|
||||
body { max-width: 80ch; margin-inline: auto; }
|
||||
p { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
pre { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
table { margin-top: 0; margin-bottom: 0; vertical-align: top }
|
||||
h1 { text-align: center }
|
||||
</style>
|
||||
<title>wellness lite: a game</title>
|
||||
|
||||
</head>
|
||||
<body>
|
||||
|
||||
<h1 align="center">wellness lite: a game</h1>
|
||||
|
||||
<hr>
|
||||
|
||||
|
||||
<p align="center"><i>dozens</i> <br>
|
||||
a <i>43beans</i> joint</p>
|
||||
|
||||
<p style="margin-top: 1em">You will need two
|
||||
distinguishable coins. One is your BODY coin, and the other
|
||||
is your MIND coin. Flip them both.</p>
|
||||
|
||||
<pre style="margin-left:11%; margin-top: 1em">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</pre>
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Some physical activities:</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Stand up and reach for the sky,
|
||||
do some side bends.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Go for a short walk.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Drink some water.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Roll your wrists and massage
|
||||
your hands.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Touch your toes and dangle. sway
|
||||
side to side.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Choose your own.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
</table>
|
||||
|
||||
<p style="margin-top: 1em">Some mental activities:</p>
|
||||
|
||||
<table width="100%" border="0" rules="none" frame="void"
|
||||
cellspacing="0" cellpadding="0">
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">What are you grateful for?</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Imagine your favorite place.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Take 12 mindful breaths.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Imagine happiness, health, and
|
||||
peace.</p> </td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Say hi to a friend.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
<tr valign="top" align="left">
|
||||
<td width="2%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">☞</p></td>
|
||||
<td width="9%"></td>
|
||||
<td width="46%">
|
||||
|
||||
|
||||
<p style="margin-top: 1em">Choose your own.</p></td>
|
||||
<td width="43%">
|
||||
</td></tr>
|
||||
</table>
|
||||
<hr>
|
||||
</body>
|
||||
</html>
|
||||
Binary file not shown.
|
|
@ -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:
|
||||
|
|
|
|||
Loading…
Reference in New Issue