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README.md
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README.md
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be well
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https://43beans.itch.io/wellness
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## What You Will Find Here
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```
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.
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├── README.md
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├── d66
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│ ├── justfile
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│ ├── wellness-d66.html
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│ ├── wellness-d66.pdf
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│ ├── wellness-d66.src.txt
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│ ├── wellness-d66.t
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│ └── wellness-d66.txt
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├── dodeca
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│ ├── justfile
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│ ├── wellness-dodeca.html
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│ ├── wellness-dodeca.pdf
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│ ├── wellness-dodeca.rec
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│ ├── wellness-dodeca.t
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│ └── wellness-dodeca.txt
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├── feed.rec
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├── lite
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│ ├── justfile
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│ ├── wellness-lite.html
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│ ├── wellness-lite.pdf
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│ ├── wellness-lite.src.txt
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│ ├── wellness-lite.t
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│ └── wellness-lite.txt
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├── origedits
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├── assets
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│ ├── dither_it_wellness.png
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│ ├── wellness.eps
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│ ├── wellness.png
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│ ├── wellness.xcf
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│ └── woman-570883_1280.jpg
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├── dist
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│ ├── wellness.pdf
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│ ├── wellness.t
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│ └── wellness.txt
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└── original
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├── wellness.pdf
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└── wellness.t
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├── justfile
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└── src
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├── d12/
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├── d66/
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├── feed.rec
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├── lite/
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├── origedits/
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├── original/
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├── preface/
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├── toc.txt
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└── wellness.tmac
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6 directories, 28 files
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10 directories, 38 files
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```
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Directories:
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- `d66`: A wellness game with 2 six-sided dice and a 36-item lookup table
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- `dodeca`: Roll a twelve sided dice
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- `lite`: flip two coins. smol enough to fit in your head.
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- `origedits`: some light edits to the original Wellness RPG by Case Duckworth
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- `original`: the original game by Case Duckworth
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- `assets`: some images and thumbnails
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- `dist`: pdf and txt compilation
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- `src/d66`: A wellness game with 2 six-sided dice and a 36-item lookup table
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- `src/d12`: Roll a twelve sided dice
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- `src/lite`: flip two coins. smol enough to fit in your head.
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- `src/origedits`: some light edits to the original Wellness RPG by Case Duckworth
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- `src/original`: the original game by Case Duckworth
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Files:
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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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@ -0,0 +1,16 @@
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# list recipes
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default:
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just --list --unsorted
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# make pdf
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pdf:
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cat src/toc.txt | xargs cat | pdfroff -i -ms -t -s -p > dist/wellness.pdf \
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&& exiftool -overwrite_original_in_place -Author="43beans" -Title="welless" dist/wellness.pdf
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# make txt
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txt:
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cat src/toc.txt \
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| xargs cat \
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| nroff -ms -t -s -Tascii \
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| sed 's,\x1B\[[0-9;]*[a-zA-Z],,g' \
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> dist/wellness.txt
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@ -1,4 +1,4 @@
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src:="wellness-dodeca"
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src:="wellness-d12"
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# show all recipes
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default:
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@ -1,5 +1,5 @@
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<!-- Creator : groff version 1.23.0 -->
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<!-- CreationDate: Thu Feb 22 11:14:26 2024 -->
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<!-- CreationDate: Mon Mar 11 13:17:39 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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@ -14,12 +14,12 @@ body { max-width: 80ch; margin-inline: auto; }
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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 dodeca: a game</title>
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<title>wellness d12: a game</title>
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</head>
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<body>
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<h1 align="center">wellness dodeca: a game</h1>
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<h1 align="center">wellness d12: a game</h1>
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<hr>
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Binary file not shown.
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@ -1,18 +1,5 @@
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.\" Macros and Configs
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.ds TITLE wellness dodeca: a game
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.ds AUTHOR dozens
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.ds TAG a \f[I]43beans\f[] joint
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.nr PO 1.5i
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.nr LL 5.5i
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.de heading \" a heading macro
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.br
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.sp 1
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.LP
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\f[B]\s+3\(rA \\$* \(lA\s0\f[] \" Bolds, and embiggens
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.sp 0.2
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..
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.if n .pl 999i \" if nroff, make page length way too long
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. \" (prevent pagination)
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.so src/wellness.tmac
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.ds TITLE wellness d12: a game
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.
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.
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.\" Document Info
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@ -20,8 +7,9 @@
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\*[TITLE]
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.AU
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\*[AUTHOR]
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.AI
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\*[TAG]
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.XS
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wellness d12
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.XE
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.
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.
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.
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@ -71,15 +59,16 @@ d12;Category;Result
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.\" .DE
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.\" ::: markdown end
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.heading Example Activities
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.IP "Breath and meditation"
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.IP "Breath and Meditation"
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box breathing; interupted inhale breathing; slow count to ten; finger tracing breath; peaceful visualization; gratitude; mindfulness; body scan
|
||||
.IP "Physical activity"
|
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.IP "Physical Activity"
|
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short walk; standing stretch; balance exercise; drink water; seated stretch
|
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.IP "Set and setting"
|
||||
.IP "Set and Setting"
|
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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"
|
||||
.IP "Massage and Self Soothing"
|
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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.
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.IP "ONE"
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a powerful result. take the rest of the day off, or roll again.
|
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.if n .pl \n[nl]u \" if nroff, set page length to number of lines
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. \" (prevent empty lines at end of text)
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.bp
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|
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@ -7,7 +7,7 @@
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[1mwellness dodeca: a game[0m
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[1mwellness d12: a game[0m
|
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[4mdozens[0m
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|
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@ -1,14 +1,5 @@
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.\" Macros and Configs
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.ds TITLE wellness: a game
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.ds AUTHOR dozens
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.de heading \" a heading macro
|
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.sp 1
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.LP
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\f[B]\s+3\(rA \\$* \(lA\s0\f[] \" Bolds, and embiggens
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.sp 0.2
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..
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.PD 0.4u \" slightly tighter paragraphs
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.if n .pl 999i
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.so src/wellness.tmac
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.ds TITLE wellness d66: a game
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.
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.
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.\" Document Info
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|
|
@ -16,8 +7,9 @@
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\*[TITLE]
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.AU
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\*[AUTHOR]
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.AI
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a \f[I]43beans\f[] joint
|
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.XS
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wellness d66
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.XE
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.
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.
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.
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|
|
@ -59,6 +51,7 @@ from the tables below and just do that.
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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.
|
||||
\f[B]16:\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger.
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.hr
|
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.LP
|
||||
.\" 20 body
|
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\f[B]21:\f[] massage your temples and your scalp.
|
||||
|
|
@ -67,6 +60,7 @@ from the tables below and just do that.
|
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\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.
|
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.hr
|
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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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||||
|
|
@ -75,6 +69,7 @@ from the tables below and just do that.
|
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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.
|
||||
\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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.hr
|
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.LP
|
||||
.\" 40 balance
|
||||
\f[B]41:\f[] stand on one foot for 8 breaths. repeat on the other side.
|
||||
|
|
@ -83,6 +78,7 @@ from the tables below and just do that.
|
|||
\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.
|
||||
.hr
|
||||
.LP
|
||||
.\" 50 rest
|
||||
\f[B]51:\f[] close your eyes.
|
||||
|
|
@ -91,6 +87,7 @@ from the tables below and just do that.
|
|||
\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.
|
||||
.hr
|
||||
.LP
|
||||
.\" 60 place
|
||||
\f[B]61:\f[] put one thing away.
|
||||
|
|
@ -123,3 +120,5 @@ that is a MIGHTY PORTENT.
|
|||
Something great is happening.
|
||||
Roll again.
|
||||
.if n .pl \n[nl]u
|
||||
.1C
|
||||
.bp
|
||||
|
|
@ -1,8 +1,5 @@
|
|||
.\" Macros and Configs
|
||||
.so src/wellness.tmac
|
||||
.ds TITLE wellness lite: a game
|
||||
.ds AUTHOR dozens
|
||||
.nr PO 1.5i
|
||||
.nr LL 5.5i
|
||||
.
|
||||
.
|
||||
.\" Document Info
|
||||
|
|
@ -10,8 +7,9 @@
|
|||
\*[TITLE]
|
||||
.AU
|
||||
\*[AUTHOR]
|
||||
.AI
|
||||
a \f[I]43beans\f[] joint
|
||||
.XS
|
||||
wellness lite
|
||||
.XE
|
||||
.
|
||||
.
|
||||
.
|
||||
|
|
@ -70,7 +68,7 @@ T}
|
|||
.\" ::: markdown end
|
||||
.2C
|
||||
.LP
|
||||
Some physical activities:
|
||||
Example physical activities:
|
||||
.IP \(rh
|
||||
Stand up and reach for the sky, do some side bends.
|
||||
.IP \(rh
|
||||
|
|
@ -86,7 +84,7 @@ Choose your own.
|
|||
.br
|
||||
.ne 999
|
||||
.LP
|
||||
Some mental activities:
|
||||
Example mental activities:
|
||||
.IP \(rh
|
||||
What are you grateful for?
|
||||
.IP \(rh
|
||||
|
|
@ -100,3 +98,4 @@ Say hi to a friend.
|
|||
.IP \(rh
|
||||
Choose your own.
|
||||
.if n .pl \n[nl]u
|
||||
.TC
|
||||
|
|
@ -0,0 +1,32 @@
|
|||
src:="preface"
|
||||
|
||||
# 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
|
||||
Binary file not shown.
|
|
@ -0,0 +1,121 @@
|
|||
.P1
|
||||
.EH ''''
|
||||
.OH ''''
|
||||
.so src/wellness.tmac
|
||||
.nr PO 1i
|
||||
.PSPIC -C assets/wellness.eps 8.5i
|
||||
.nr PO 1.5i
|
||||
.nr PN 0
|
||||
.sp 2v
|
||||
\s-2Wellness is licensed CC BY by 43beans 2024.
|
||||
Images used are in the public domain
|
||||
with no attribution required.
|
||||
Be excellent to each other.
|
||||
May you be safe,
|
||||
happy,
|
||||
peaceful,
|
||||
and well.\s0
|
||||
.EH ''-%-''
|
||||
.OH ''-%-''
|
||||
.bp
|
||||
.
|
||||
.
|
||||
.
|
||||
.ds TITLE wellness
|
||||
.ds CREATED 2024-03-11
|
||||
.\" Document Info
|
||||
.TL
|
||||
\*[TITLE]
|
||||
.AU
|
||||
\*[AUTHOR]
|
||||
.XS
|
||||
preface
|
||||
.XE
|
||||
.
|
||||
.
|
||||
.
|
||||
.\" Begin Document
|
||||
.heading Preface
|
||||
.LP
|
||||
Welcome to
|
||||
.I wellness !
|
||||
This is a short compilation
|
||||
of small games
|
||||
about pausing to take care of yourself.
|
||||
It was originally conceived of
|
||||
by acdw\**
|
||||
.FS
|
||||
totally awesome
|
||||
and a friend to animals.
|
||||
Check him out at
|
||||
.CW
|
||||
https://www.acdw.net/
|
||||
.FE
|
||||
and developed by 43beans\**.
|
||||
.FS
|
||||
a hacker collective based on friendship:
|
||||
.CW
|
||||
https://codeberg.org/43beans/
|
||||
https://43beans.itch.io/
|
||||
.FE
|
||||
.PP
|
||||
You will find three small, one-page games in this volume:
|
||||
.IP \(rh
|
||||
.B "Wellness d66" :
|
||||
A game that requires two six-sided dice
|
||||
and provides 36 activities.
|
||||
.IP \(rh
|
||||
.B "Wellness d12" :
|
||||
A game that requires one twelve-sided die
|
||||
and suggests a few sample activities
|
||||
based on the die roll.
|
||||
.IP \(rh
|
||||
.B "Wellness Lite" :
|
||||
Requires two coins.
|
||||
.LP
|
||||
They are all essentially the same game,
|
||||
differing only slightly in the effort required
|
||||
and materials needed to play them.
|
||||
So you can choose which to play
|
||||
based on your energy,
|
||||
surroundings,
|
||||
and other circumstances.
|
||||
.PP
|
||||
.I "Wellness d66" ,
|
||||
for example,
|
||||
requires almost no effort
|
||||
because you don't have to think up any activities;
|
||||
they are provided for you.
|
||||
But you have to have two dice on you,
|
||||
and the paper in order to look up your rolls.
|
||||
.PP
|
||||
.I "Wellness Lite" ,
|
||||
on the other hand,
|
||||
can be played anywhere,
|
||||
with no additional materials
|
||||
(besides two coins).
|
||||
But you might have to think up some activities on your own.
|
||||
.PP
|
||||
Finally,
|
||||
.I "Wellness d12"
|
||||
occupies the middle ground.
|
||||
You can commit its rules to memory
|
||||
after playing a few times.
|
||||
And after doing so
|
||||
you only need a twelve-sided die to play.
|
||||
.PP
|
||||
It is my sincerest hope
|
||||
that this game
|
||||
brings you peace
|
||||
and comfort
|
||||
and wellness.
|
||||
.br
|
||||
.sp 3v
|
||||
.in 4i
|
||||
dozens
|
||||
.br
|
||||
\*[CREATED]
|
||||
.if n .pl \n[nl]u \" if nroff, set page length to number of lines
|
||||
. \" (prevent empty lines at end of text)
|
||||
|
||||
.bp
|
||||
|
|
@ -0,0 +1,4 @@
|
|||
src/preface/preface.t
|
||||
src/d66/wellness-d66.t
|
||||
src/d12/wellness-d12.t
|
||||
src/lite/wellness-lite.t
|
||||
|
|
@ -0,0 +1,17 @@
|
|||
.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
|
||||
..
|
||||
.de hr
|
||||
.br
|
||||
.ce
|
||||
\(3d
|
||||
..
|
||||
.if n .pl 999i \" if nroff, make page length way too long
|
||||
. \" (prevent pagination)
|
||||
.ds AUTHOR a 43beans joint
|
||||
Loading…
Reference in New Issue