126 lines
3.8 KiB
Perl
126 lines
3.8 KiB
Perl
.\" Macros and Configs
|
|
.ds TITLE wellness: 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
|
|
.TL
|
|
\*[TITLE]
|
|
.AU
|
|
\*[AUTHOR]
|
|
.AI
|
|
a \f[I]43beans\f[] joint
|
|
.
|
|
.
|
|
.
|
|
.\" Begin Document
|
|
.if t .2C
|
|
.heading How To Play
|
|
.LP
|
|
You will need:
|
|
.IP \(rh
|
|
1 - 2 six-sided dice
|
|
.IP \(rh
|
|
pen and paper
|
|
.LP
|
|
Whenever you think about the game,
|
|
or whenever you notice yourself getting stressed,
|
|
or every thirty minutes
|
|
(whichever happens first),
|
|
roll 2d6.
|
|
Read them left to right,
|
|
the first number being the tens digit
|
|
and the second number being the ones digit.
|
|
For example, if you rolled a 2 and a 3,
|
|
that's a 23.
|
|
Look up your number on the tables below
|
|
and do as instructed.
|
|
Repeat as many times as you like.
|
|
When finished,
|
|
write 1 - 3 sentences in your journal
|
|
about how you feel in this moment.
|
|
.IP TIP:
|
|
You can also just pick your favorite thing(s)
|
|
from the tables below and just do that.
|
|
.heading Tables
|
|
.LP
|
|
.\" 10 mind
|
|
\f[B]11:\f[] what is the most story-worthy thing that has happened to you today?
|
|
\f[B]12:\f[] repeat to yourself "I am enough" on each inhale, and "I have enough" on each exhale.
|
|
\f[B]13:\f[] what are you thankful for right now?
|
|
\f[B]14:\f[] what has delighted you today?
|
|
\f[B]15:\f[] visualize your favorite place.
|
|
\f[B]16:\f[] imagine happiness, health, and peace for yourself. for a friend. for a stranger.
|
|
.LP
|
|
.\" 20 body
|
|
\f[B]21:\f[] massage your temples and your scalp.
|
|
\f[B]22:\f[] touch your toes and dangle. sway side to side.
|
|
\f[B]23:\f[] trunk twists, march in place.
|
|
\f[B]24:\f[] take a short walk.
|
|
\f[B]25:\f[] roll out your neck clockwise and anticlockwise.
|
|
\f[B]26:\f[] massage your hands and roll out your wrist.
|
|
.LP
|
|
.\" 30 breath
|
|
\f[B]31:\f[] breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
|
|
\f[B]32:\f[] breathe on quarter of the way full and pause. halfway full, pause. three quarters, pause. Fill all the way up, pause. Exhale. Repeat.
|
|
\f[B]33:\f[] close your eyes and count to ten. repeat.
|
|
\f[B]34:\f[] place one hand on your belly and one hand on your chest. feel your stomach and ribs fill up and deflate as you breathe.
|
|
\f[B]35:\f[] close one nostril and breathe in. close that nostril and open the other and breathe out. breathe in again through that same nostril, then out the other. repeat.
|
|
\f[B]36:\f[] trace the fingers of one hand from thumb to pinkie. breathe in on the way up, breathe out on the way down.
|
|
.LP
|
|
.\" 40 balance
|
|
\f[B]41:\f[] stand on one foot for 8 breaths. repeat on the other side.
|
|
\f[B]42:\f[] drink some water.
|
|
\f[B]43:\f[] do tree pose.
|
|
\f[B]44:\f[] eat some fresh fruit.
|
|
\f[B]45:\f[] say hi to a friend.
|
|
\f[B]46:\f[] look at something far away for 8 breaths.
|
|
.LP
|
|
.\" 50 rest
|
|
\f[B]51:\f[] close your eyes.
|
|
\f[B]52:\f[] rub your hands together really fast to build heat. close your eyes and cup them with your hands. feel the warmth.
|
|
\f[B]53:\f[] go get a chocolate or tasty treat.
|
|
\f[B]54:\f[] enjoy a hot cup of nice tea.
|
|
\f[B]55:\f[] put some cold water on your face.
|
|
\f[B]56:\f[] squeeze all your muscles one by one then relax them.
|
|
.LP
|
|
.\" 60 place
|
|
\f[B]61:\f[] put one thing away.
|
|
\f[B]62:\f[] declutter your space.
|
|
\f[B]63:\f[] scan your body from toes to head.
|
|
\f[B]64:\f[] listen to a favorite song.
|
|
\f[B]65:\f[] go get some sunshine.
|
|
\f[B]66:\f[] go get some good smells.
|
|
.heading Mini Games
|
|
.IP \(rh
|
|
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)
|
|
.IP \(rh
|
|
If both dice are a 1, 2, or a 3,
|
|
that is a MINOR ROLL.
|
|
Soften or lessen something.
|
|
Roll again.
|
|
.IP
|
|
If both dice are a 4, 5, or a 6,
|
|
that is a MAJOR ROLL.
|
|
Increase or enhance something.
|
|
Roll again.
|
|
.IP \(rh
|
|
If you roll doubles,
|
|
that is a MIGHTY PORTENT.
|
|
Something great is happening.
|
|
Roll again.
|
|
.if n .pl \n[nl]u
|