125 lines
3.7 KiB
Perl
125 lines
3.7 KiB
Perl
.so src/wellness.tmac
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.ds TITLE wellness d66: a game
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.\" Document Info
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.TL
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\*[TITLE]
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.AU
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\*[AUTHOR]
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.XS
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wellness d66
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.XE
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.\" Begin Document
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.if t .2C
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.heading How To Play
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.LP
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You will need:
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.IP \(rh
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1 - 2 six-sided dice
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.IP \(rh
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pen and paper
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.LP
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Whenever you think about the game,
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or whenever you notice yourself getting stressed,
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or every thirty minutes
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(whichever happens first),
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roll 2d6.
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Read them left to right,
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the first number being the tens digit
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and the second number being the ones digit.
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For example, if you rolled a 2 and a 3,
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that's a 23.
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Look up your number on the tables below
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and do as instructed.
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Repeat as many times as you like.
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When finished,
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write 1 - 3 sentences in your journal
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about how you feel in this moment.
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.IP TIP:
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You can also just pick your favorite thing(s)
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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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.hr
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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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.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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\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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.hr
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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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.hr
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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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.hr
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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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.heading Mini Games
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.IP \(rh
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After rolling,
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choose between your number written backwards or forwards,
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or do both!
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Example: if you roll a 2 and a 3,
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choose between 23 and 32.
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(or do both)
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.IP \(rh
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If both dice are a 1, 2, or a 3,
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that is a MINOR ROLL.
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Soften or lessen something.
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Roll again.
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.IP
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If both dice are a 4, 5, or a 6,
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that is a MAJOR ROLL.
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Increase or enhance something.
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Roll again.
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.IP \(rh
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If you roll doubles,
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that is a MIGHTY PORTENT.
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Something great is happening.
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Roll again.
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.if n .pl \n[nl]u
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.1C
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.bp
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