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https://43beans.itch.io/wellness
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Table of Contents
preface . . . . . . . . . . . . . . . . . . . 1
wellness d66 . . . . . . . . . . . . . . . . . 2
wellness d12 . . . . . . . . . . . . . . . . . 3
wellness lite . . . . . . . . . . . . . . . . 4
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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
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[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/
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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
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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
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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.
Mar 11 · 3 months ago · 👍 gritty, corscada, taichara · ❤ 1