Welcome to Your Wellness Resource Library
This page is your dedicated space to support you before and after the Mercer Wellness Day experience. Here you’ll find guided meditations, reflection prompts, and additional resources designed to help you prepare, stay present during the event, and continue integrating what you learn into your daily life.
We’ll continue adding resources as we get closer to the event and expanding the library afterward based on what will be most helpful for ongoing support.
You’re encouraged to explore these resources at your own pace, whether you have five minutes or a full hour. Even small, consistent moments of mindfulness can create meaningful and lasting impact.
We hope this library becomes a go-to toolkit you can return to whenever you need a reset, a moment of calm, or a reminder to prioritize your wellbeing.
Pre-Event Meditation:
Virtual Event:
Welcome
Thank you for joining us in this wellness event celebrating you! We are here to support you in building balance and connection.
Chair Yoga: Relieve Desk Fatigue
This series of 3 videos created by our partners at Black Dog School of Yoga can be accessed any time to help you reset and realign.
Neck & Shoulders
(9 minutes)
Tight Back
(7 Minutes)
Hips & Low Back
(9 minutes)
Walking Meditation:
DENVER EXPERIENCE
Time: 10 AM – 3 PM
Location: Social Hub in Mercer Denver Office
The in-person experience is structured as a full-day wellness journey, including:
Guided meditation and intention-setting
Interactive breakout sessions integrated with mindfulness practices
Walking meditation experience
Scheduled breaks for integration and reflection
Optional break-time activities
Closing Toast
-
10-10:30am: Leadership welcome and appreciation and introduction to Root Adventures + Snacks for a Healthy Start to Your Day
10:30-11:30 am: Gather for Meditation, Intention Setting, and Practice
11:30 am - 12 noon: Break
12 noon-12:45 pm: Movement/Yoga
12:45-1:45 pm: Healthy Lunch
1:45-2:45 pm: Walking Meditation
2:45 - 3pm: Closing Toast + Nutritious Snacks
SALT LAKE CITY EXPERIENCE
Time: 10 AM – 3 PM
Location: Kim Briggs Boardroom in Mercer Salt Lake City Office
The in-person experience is structured as a full-day wellness journey, including:
Guided meditation and intention-setting
Interactive breakout sessions integrated with mindfulness practices
Walking meditation experience
Scheduled breaks for integration and reflection
Optional break-time activities
Closing Toast
-
10-10:30am: Leadership welcome and appreciation and introduction to Root Adventures + Snacks for a Healthy Start to Your Day
10:30-11:30 am: Gather for Meditation, Intention Setting, and Practice
11:30 - 12 noon: Break
12 noon-12:45 pm: Movement/Yoga
12:45-1:45 pm: Healthy Lunch
1:45-2:45 pm: Walking Meditation (pre-recorded)
2:45 - 2pm: Closing Toast + Nutritious Snacks
VIRTUAL EXPERIENCE
Time: 10 AM and 2:45 PM
Location: Remote
The virtual program is designed to mirror the intention of the in-person experience in a condensed format:
Live-streamed key sessions from the Leadership team
Recorded guided meditation and intention-setting, plus journal prompt
Recorded chair yoga
Recorded walking meditation experience
Closing Toast
-
10 am MDT: Virtual welcome and appreciation by Leadership and introduction to Root Root Adventures
2:45 pm MDT: Virtual Closing Toast (bring your own drink)
Pre-recorded
— Meditation and Intention Setting + Journal Prompts
— Chair Yoga
— Walking Meditation
Continue the Practice
Mercer is here to support your continued exploration of presence and mental health through mindfulness. As we finish up this event, please remember these tools are available for your use at no cost:
Gua Sha:
This simple self-care ritual to release tension, support circulation, and create a calming moment of reset in your day. There are a wide range of resources you can Google to guide you through easy techniques you can incorporate into your morning or evening routine.
Free virtual Yoga with Carisa (and Krystal):
These virtual classes offer a grounded, accessible approach to yoga that you can return to anytime. Expect clear guidance, steady pacing, and practices designed to support real bodies and real life—whether you’re building consistency, reconnecting with movement, or simply creating space to breathe.
Each session invites you to move with awareness, develop confidence in your practice, and cultivate a deeper sense of calm and presence from wherever you are.
One-on-One with Carisa:
Root adventures Guided Meditations
Continue your work with Carisa through these 4-minute audio meditations, designed to help you quickly realign and reset - even (or especially) when time is limited.
If you don’t have time to meditate for 10 minutes everyday, you should meditate for an hour.
- Zen Proverb (adapted)
The Big 6 Lymphatic Massage
Use this gentle, easy-to-follow self-massage technique designed to support lymphatic flow, reduce puffiness, and help your body naturally detoxify. Short routines can be found on Google and practiced daily to promote circulation, relaxation, and overall wellbeing.
1900 FIT: Denver Fitness Center on the 7th Floor
AMENITIES
Private Men's + Women's locker rooms
Steam Sauna
Towel Service
Laundry Service
Full + Half-size day-use lockers
Monthly Locker Rentals
Vanity Stations
Recovery Devices
Weekly Fitness Classes
STRENGTH & FUNCTIONAL TRAINING EQUIPMENT
Technogym Treadmills, Ellipticals, Climbers,
Peleton Bikes
TRX Suspensions
Skillrun + Skillrow
Studio Dumbbells + Free Weights
Heavy Bag
Medicine Balls
Mundanely Magical Mondays
Sign up for the Root Adventures newsletter to receive weekly practices that help turn even the most mundane days into something special.
Root adventures Book Recommendations:
Books have always been one of the simplest ways to keep the work going long after a workshop ends. Our curated Bookshop.org lists include the books we return to again and again for inspiration, reflection, nervous-system support, movement, mindfulness, and living with more intention.
Whether you’re looking for practical tools, gentle encouragement, or a deeper dive into wellbeing, these collections are here to support your journey, one page at a time.