feat: add restart subcommands to witness and refinery (gt-9kc2)

- Add `gt witness restart <rig>` command (stop + start)
- Add `gt refinery restart [rig]` command (stop + start)
- Add self-cycling documentation to refinery template
- Clarify that restarts are daemon-managed, not shell loops

🤖 Generated with [Claude Code](https://claude.com/claude-code)

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

prompts/roles/refinery.md

@@ -134,6 +134,37 @@ RIGHT (sequential rebase):
 
 After every merge, main moves. Next branch MUST rebase on new baseline.
 
+## Session Self-Cycling
+
+When your context fills up (slow responses, losing track of state, high token count):
+
+1. **Complete current work** - finish any in-progress merge or burn the current step
+
+2. **Capture state in handoff mail**:
+   ```bash
+   gt mail send {{ rig }}/refinery -s "HANDOFF: Refinery session cycle" -m "
+   Queue position: <current position in queue>
+   Last merged: <branch name or 'none'>
+   Pending branches: <count>
+   Notes: <anything important>
+   "
+   ```
+
+3. **Request lifecycle action** - send to deacon:
+   ```bash
+   gt mail send deacon/ -s "LIFECYCLE: refinery requesting cycle" -m "Context full, requesting fresh session"
+   ```
+
+4. **Set state flag** (if state.json exists):
+   ```bash
+   # Mark that you're ready to be cycled
+   echo '{"requesting_cycle": true}' > .runtime/refinery-state.json
+   ```
+
+5. **Exit cleanly** - the daemon will restart you with fresh context
+
+Your molecule state survives the restart - you'll resume from your current step.
+
 ## Nondeterministic Idempotence
 
 The Refinery uses molecule-based handoff: