compilation

dist/wellness.txt

@@ -0,0 +1,217 @@
+   
+                             -i-
+                        Table of Contents
+        preface  . . . . . . . . . . . . . . . . . . .   1
+        wellness d66 . . . . . . . . . . . . . . . . .   2
+        wellness d12 . . . . . . . . . . . . . . . . .   3
+        wellness lite  . . . . . . . . . . . . . . . .   4
+
+
+
+                             -1-
+                          wellness
+                       a 43beans joint
+
+   => Preface <=
+   Welcome  to  wellness!   This is a short compilation of
+   small games about pausing to take care of yourself.  It
+   was originally conceived of by acdw[1] and developed by
+   43beans[2].
+        You will find three small, one-page games in  this
+   volume:
+   =>   Wellness  d66:  A game that requires two six-sided
+        dice and provides 36 activities.
+   =>   Wellness d12: A game  that  requires  one  twelve-
+        sided  die  and  suggests  a few sample activities
+        based on the die roll.
+   =>   Wellness Lite: Requires two coins.
+   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.
+        Wellness d66, for example, requires almost no  ef-
+   fort 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.
+        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.
+        Finally,  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.
+        It  is my sincerest hope that this game brings you
+   peace and comfort and wellness.
+                                           dozens
+                                           2024-03-11
+
+   -----------
+     [1] totally awesome and  a  friend  to  animals.
+   Check him out at https://www.acdw.net/
+     [2] a  hacker  collective  based  on friendship:
+   https://codeberg.org/43beans/
+   https://43beans.itch.io/
+
+
+
+
+                             -2-
+                    wellness d66: a game
+                       a 43beans joint
+
+   => How To Play <=
+   You will need:
+   =>   1 - 2  six-sided dice
+   =>   pen and paper
+   Whenever you think about the game, or whenever you  no-
+   tice yourself getting stressed, or every thirty minutes
+   (whichever happens first), roll 2d6.  Read them left to
+   right,  the  first  number being the tens digit and the
+   second number being the ones digit.   For  example,  if
+   you rolled a 2 and a 3, that's a 23.  Look up your num-
+   ber  on  the tables below and do as instructed.  Repeat
+   as many times as you like.  When finished, write 1 -  3
+   sentences  in  your  journal about how you feel in this
+   moment.
+   TIP: You can also just pick your favorite thing(s) from
+        the tables below and just do that.
+   => Tables <=
+   11: what is the most story-worthy thing that  has  hap-
+   pened  to  you  today?   12:  repeat  to yourself "I am
+   enough" on each inhale, and "I have enough" on each ex-
+   hale.  13: what are you thankful for  right  now?   14:
+   what  has  delighted you today?  15: visualize your fa-
+   vorite place.  16: imagine happiness, health, and peace
+   for yourself. for a friend. for a stranger.
+                             ~
+   21: massage your temples and  your  scalp.   22:  touch
+   your  toes  and  dangle.  sway side to side.  23: trunk
+   twists, march in place.  24: take a  short  walk.   25:
+   roll  out  your  neck clockwise and anticlockwise.  26:
+   massage your hands and roll out your wrist.
+                             ~
+   31: breathe in for 4, hold for 4, exhale  for  4,  hold
+   for  4.  Repeat 4 times.  32: breathe on quarter of the
+   way full and pause. halfway full,  pause.  three  quar-
+   ters,  pause.  Fill  all the way up, pause. Exhale. Re-
+   peat.  33: close your eyes and count  to  ten.  repeat.
+   34:  place  one hand on your belly and one hand on your
+   chest. feel your stomach and ribs fill up  and  deflate
+   as  you breathe.  35: close one nostril and breathe in.
+   close that nostril and open the other and breathe  out.
+   breathe  in  again  through that same nostril, then out
+   the other. repeat.  36: trace the fingers of  one  hand
+   from thumb to pinkie. breathe in on the way up, breathe
+   out on the way down.
+                             ~
+   41:  stand  on  one  foot  for 8 breaths. repeat on the
+   other side.  42: drink some water.  43: do  tree  pose.
+   44: eat some fresh fruit.  45: say hi to a friend.  46:
+   look at something far away for 8 breaths.
+                             ~
+   51:  close  your eyes.  52: rub your hands together re-
+   ally fast to build heat. close your eyes and  cup  them
+   with  your hands. feel the warmth.  53: go get a choco-
+   late or tasty treat.  54: enjoy a hot cup of nice  tea.
+   55:  put some cold water on your face.  56: squeeze all
+   your muscles one by one then relax them.
+                             ~
+   61: put one thing away.  62: declutter your space.  63:
+   scan your body from toes to head.  64: listen to a  fa-
+   vorite  song.   65:  go  get some sunshine.  66: go get
+   some good smells.
+   => Mini Games <=
+   =>   After rolling, choose between your number  written
+        backwards  or  forwards,  or do both!  Example: if
+        you roll a 2 and a 3, choose between  23  and  32.
+        (or do both)
+   =>   If  both  dice are a 1, 2, or a 3, that is a MINOR
+        ROLL.  Soften or lessen something.  Roll again.
+        If both dice are a 4, 5, or a 6, that is  a  MAJOR
+        ROLL.  Increase or enhance something.  Roll again.
+   =>   If  you  roll  doubles,  that is a MIGHTY PORTENT.
+        Something great is happening.  Roll again.
+
+
+                             -3-
+                    wellness d12: a game
+                       a 43beans joint
+   => How To Play <=
+   You will need one  twelve  sided  dice.   Whenever  you
+   think  about  the game, or whenever you notice yourself
+   getting stressed, or every thirty  minutes,  roll  your
+   twelve  sided dice.  Look up the result on the Wellness
+   Table.
+   NOTE:
+        Some numbers are present in more  than  one  cate-
+        gory.  This means you get to choose the result you
+        want.  (Or the result you don't want, but need.)
+
+   => Wellness Table <=
+
+        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
+
+   => Example Activities <=
+   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.
+
+
+                             -4-
+                    wellness lite: a game
+                       a 43beans joint
+
+   You will need two distinguishable coins.  One  is  your
+   BODY  coin, and the other is your MIND coin.  Flip them
+   both.
+        Body   Mind   Result
+        ---------------------------------------------------------------------------
+        H      T      Do a physical activity
+        T      H      Do a mental activity
+        H      H      Do both
+        T      T      Say something nice about yourself and flip again
+
+   Example  physical  activi-         Example mental activities:
+   ties:                              =>   What are you grateful
+   =>   Stand  up  and  reach              for?
+        for the sky, do  some         =>   Imagine your favorite
+        side bends.                        place.
+   =>   Go for a short walk.          =>   Take    12    mindful
+   =>   Drink some water.                  breaths.
+   =>   Roll  your wrists and         =>   Imagine    happiness,
+        massage your hands.                health, and peace.
+   =>   Touch your  toes  and         =>   Say hi to a friend.
+        dangle.  sway side to         =>   Choose your own.
+        side.
+   =>   Choose your own.
+        
+
+
+   Wellness  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.
+
+

justfile

@@ -0,0 +1,16 @@
+# list recipes
+default:
+  just --list --unsorted
+
+# make pdf
+pdf:
+  cat src/toc.txt | xargs cat | pdfroff -i -ms -t -s -p > dist/wellness.pdf \
+  && exiftool -overwrite_original_in_place -Author="43beans" -Title="welless" dist/wellness.pdf
+  
+# make txt
+txt:
+  cat src/toc.txt \
+  | xargs cat \
+  | nroff -ms -t -s -Tascii \
+  | sed 's,\x1B\[[0-9;]*[a-zA-Z],,g' \
+  > dist/wellness.txt

src/d12/justfile

@@ -1,4 +1,4 @@
-src:="wellness-dodeca"
+src:="wellness-d12"
 
 # show all recipes
 default:

src/d12/wellness-d12.html

@@ -1,5 +1,5 @@
 <!-- Creator     : groff version 1.23.0 -->
-<!-- CreationDate: Thu Feb 22 11:14:26 2024 -->
+<!-- CreationDate: Mon Mar 11 13:17:39 2024 -->
 <!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN"
 "http://www.w3.org/TR/html4/loose.dtd">
 <html>
@@ -14,12 +14,12 @@ body { max-width: 80ch; margin-inline: auto; }
        table   { margin-top: 0; margin-bottom: 0; vertical-align: top }
        h1      { text-align: center }
 </style>
-<title>wellness dodeca: a game</title>
+<title>wellness d12: a game</title>
 
 </head>
 <body>
 
-<h1 align="center">wellness dodeca: a game</h1>
+<h1 align="center">wellness d12: a game</h1>
 
 <hr>
 

src/d12/wellness-d12.t

@@ -1,18 +1,5 @@
-.\" Macros and Configs
+.so src/wellness.tmac
-.ds TITLE wellness dodeca: a game
+.ds TITLE wellness d12: 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
@@ -20,8 +7,9 @@
 \*[TITLE]
 .AU
 \*[AUTHOR]
-.AI
+.XS
-\*[TAG]
+wellness d12
+.XE
 .
 .
 .
@@ -71,15 +59,16 @@ d12;Category;Result
 .\" .DE
 .\" ::: markdown end
 .heading Example Activities
-.IP "Breath and meditation"
+.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"
+.IP "Physical Activity"
 short walk; standing stretch; balance exercise; drink water; seated stretch
-.IP "Set and setting"
+.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"
+.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)
+.bp

src/d12/wellness-d12.txt

@@ -7,7 +7,7 @@
 
 
 
-                               wellness dodeca: a game
+                                wellness d12: a game
 
 
                                        dozens

src/d66/wellness-d66.t

@@ -1,14 +1,5 @@
-.\" Macros and Configs
+.so src/wellness.tmac
-.ds TITLE wellness: a game
+.ds TITLE wellness d66: a game
-.ds AUTHOR dozens
-.de heading       \" a heading macro
-.sp 1
-.LP
-\f[B]\s+3\(rA \\$* \(lA\s0\f[]  \" Bolds, and embiggens
-.sp 0.2
-..
-.PD 0.4u          \" slightly tighter paragraphs
-.if n .pl 999i
 .
 .
 .\" Document Info
@@ -16,8 +7,9 @@
 \*[TITLE]
 .AU
 \*[AUTHOR]
-.AI
+.XS
-a \f[I]43beans\f[] joint
+wellness d66
+.XE
 .
 .
 .
@@ -59,6 +51,7 @@ from the tables below and just do that.
 \f[B]14:\f[] what has delighted you today?
 \f[B]15:\f[] visualize your favorite place.
 \f[B]16:\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger.
+.hr
 .LP
 .\" 20 body
 \f[B]21:\f[] massage your temples and your scalp.
@@ -67,6 +60,7 @@ from the tables below and just do that.
 \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.
+.hr
 .LP
 .\" 30 breath
 \f[B]31:\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
@@ -75,6 +69,7 @@ from the tables below and just do that.
 \f[B]34:\f[] place one hand on your belly and one hand on your chest. feel your stomach and ribs fill up and deflate as you breathe.
 \f[B]35:\f[] close one nostril and breathe in. close that nostril and open the other and breathe out. breathe in again through that same nostril, then out the other. repeat.
 \f[B]36:\f[] trace the fingers of one hand from thumb to pinkie. breathe in on the way up, breathe out on the way down.
+.hr
 .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

src/lite/wellness-lite.t

@@ -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
+.XS
-a \f[I]43beans\f[] joint
+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

src/preface/justfile

@@ -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

src/preface/preface.t

@@ -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

src/toc.txt

@@ -0,0 +1,4 @@
+src/preface/preface.t
+src/d66/wellness-d66.t
+src/d12/wellness-d12.t
+src/lite/wellness-lite.t

src/wellness.tmac

@@ -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