v1.10 — The commands document themselves

• docs/commands.md: one page for all 17 commands (5 scripts, 12 slash commands) — command map
  with the four human gates, then for each: what it does, when to use it, reads / writes, stops
  at, lite / strict, refusal (verbatim), common mistake; a quick-reference table and the two
  golden rules. It points at the files that define the rules instead of restating them; the
  recovery catalog stays in prompts/recovery/README.md.
• README links it at the top ("New here?").
• scripts/doctor requires docs/commands.md like any core file and, where adapters/ exists,
  fails when a command or script has no section in it
  (command reference out of date: /<x> missing from docs/commands.md). scripts/selftest proves
  the guard fires and clears.
• No behavior changes.

Upgrading

Copy docs/commands.md, the README "New here?" line, scripts/doctor and scripts/selftest.
If you added your own commands, give each a ### `/<name>` section in docs/commands.md.