Digital Wellness Resources to Support Your Mentorship Journey
Reset & Elevate Program Resources
Welcome to your curated collection of digital tools and resources.
Bookmark this page and return to it whenever you need support, clarity, or a quick balance reset.
Tap the RESET & ELEVATE words below to be taken to linked resources
Guided Meditations & Audio
Press Play to listen
to soothing music
For Stress Relief (5-10 minutes)
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Insight Timer - Find stress relief meditations. RESET & ELEVATE
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Smiling Mind - Discover Science-backed mindfulness resources: RESET & ELEVATE
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"10 Minute Meditation for Anxiety" by The Honest Guys - Watch the video RESET & ELEVATE
For Clarity & Focus (10-15 minutes)
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Calm App (Free App) - Enhances your 'focus'. RESET & ELEVATE
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Clarity Meditation Guide by Michael Sealey - Watch the video RESET & ELEVATE
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Insight Timer – Find Mental Clarity. Search "clarity meditation" RESET & ELEVATE
For Better Sleep (15-20 minutes)
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Calm App (Free App) - Restful sleep stories. RESET & ELEVATE
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Muscle Relaxation Guide by The Honest Guys - Watch the video RESET & ELEVATE
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Insight Timer – Drift into restful sleep. RESET & ELEVATE
📝 Journal Prompts for Reflection
Daily Check-Ins (5 minutes)
• What am I feeling right now, and what do I need?
• What's one thing that went well today?
• What's one thing I learned about myself today?
Weekly Deep Dive (15 minutes)
• What patterns am I noticing in my thoughts/behaviors?
• What's working well that I want to do more of?
• What's draining my energy that I could adjust?
• How am I different from last week?
Monthly Reflection (20 minutes)
• What am I most proud of this month?
• What challenged me and how did I handle it?
• What do I want to focus on next month?
• How has my relationship with myself changed?
Mindfulness Exercises You Can Use Anywhere
Feeling overwhelmed or stressed? Try one of these simple, proven techniques to ground yourself and regain calm.
5-4-3-2-1 Grounding Technique
Use this exercise to bring your attention to the present moment and calm your mind.
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Look around: Name 5 things you can see.
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Feel: Touch 4 things you can feel (like your chair, clothing, or the ground).
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Listen: Notice 3 things you can hear (background sounds, your breath, etc.).
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Smell: Identify 2 things you can smell (your coffee, fresh air, etc.).
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Taste: Focus on 1 thing you can taste (a sip of water, a mint, or just notice your mouth).
Box Breathing (2 Minutes)
This breathing technique helps calm your nervous system and refocus your mind.
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Inhale slowly for 4 counts.
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Hold your breath for 4 counts.
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Exhale for 4 counts.
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Hold again for 4 counts.
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Repeat this cycle 5–10 times.
The STOP Method
Pause and reset with this quick mindfulness check-in.
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Stop what you’re doing.
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Take a slow, deep breath.
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Observe your thoughts, feelings, and body.
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Proceed with intention.
Tip: You can practice these exercises anywhere: at your desk, in the car, or before bed.
Regular mindfulness practice helps reduce stress and increase focus
Weekly Energy Check
Rate each area from 1–10:
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Physical Energy
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Mental Clarity
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Emotional Well-being
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Work Satisfaction
Focus on the area with your lowest score this week to restore balance.
Why It Matters:
Regular self-checks help you: Increase awareness of your well-being, Spot imbalances before they grow, Make intentional choices for self-care, Maintain a balanced and fulfilling life.