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30 mn in total

Spa when you travel Cocooning You’re away from home and you have 30 minutes to spare for yourself. You can turn your safe place into a little spa with our tips and advice. These tutorials will help you enjoy a great relaxation moment with our step by step guide. You can skip some steps though, if you don’t have enough time or room for example or simply because you don’t feel comfortable doing them at the beginning. The aim here is to listen to your body and mind, at your own pace. How To Spa recommends some cosmetics and accessories, we will give you tips on how to take the essentials with you when you travel, and how to use what’s available where you are. We strongly recommend you to turn your phone off or set it to flight mode and avoid any disturbance while you’re relaxing to make the most of it. You’ve chosen the cocooning result. For a total relaxation, let us guide you… 2

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Make yourself comfortable

When you’re following your spa ritual, we recommend you take 5 minutes to get into the relaxation state of mind. Take the time to get comfortable.

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You might want to take some of your clothes off, tie or untie your hair, freshen up…whatever you feel you need to start getting rid of your day’s stress. You can also get in the mood with some special scents with that advised product from KOS(1), a relaxing music (you can download that album(2) on you iPhone (also available on Deezer) , or through those websites: https://www.radiosrichinmoy.org/free-relaxation-music/(3) or http://8tracks.com/explore/ relax+relaxing/popular(4) , and a soft light, or a few electric candles as you are not allowed to have real ones in hotels (advised product from Lights(5)).

1 - https://kos-paris.com/en/e-shop/home-fragrance 2 - https://itunes.apple.com/fr/album/80-minutes-reiki-music-vol./id767190313 3 - https://www.radiosrichinmoy.org/free-relaxation-music/ 4 - http://8tracks.com/explore/relax+relaxing/popular 5 - https://www.lights.com/cream-flat-flameless-pillar-candles-p-37413.html

First relaxation step

Spa experts will often recommend you enjoy a sauna or hammam or use a body scrub to get your skin ready for your spa treatment for an optimum result. 10 mn Get the hammam feel in your hotel bathroom by leaving the hot water run for 3 minutes with the door closed. While the water is running, you can get some accessories ready for an ultimate spa feel: Take a small or medium size towel provided and dampen it with hot water. You can spray a few drops of essential oils on it (advised product from Young Living(1)). Fold the towel in half, once or twice, and roll it to make an “oshibori” . You’ll use it later. If there’s a towel warmer, you can leave your bathrobe or towel provided to warm up and you’ll have it ready and cosy for when you leave your bath or shower. If you’re lucky to have a bathtub, you can add some nice scents or relaxation products advised product from Kiss The Moon(2) to warm up and you’ll have it ready and cosy for when you leave your bath or shower.

4 1 - https://www.youngliving.com/en_GB/products/essential-oils/singles 2 - https://kissthemoon.com/search?q=bath+oil+travel+size

Now that youâ€™re in your shower or bath, wash your body using a gentle product (try a shower oil for a more relaxing experience, otherwise the shower gel provided), massaging it in gently (advised travel product from L'Occitane En Provence(3)). If you chose to use a body scrub after your shower or bath, get the best products (advised product from Salt Way(4)). Massage it in gently in circles. Pay particular attention to the thick skin areas your elbows, knees and heals.You can use an exfoliating cloth (advised product from Konjac Sponge Company(5)) for best results. When youâ€™re done, rinse off with tepid water, or best, cold water to boost your blood circulation. Now you can snuggle into your warm bathrobe or towel and take a deep breath in. You can use the oshibori you made for your hands. You can also roll up a damp towel with a few drops of essential oil on and put it around your neck to relax this area.

5 3 - http://usa.loccitane.com/almond-shower-oil,82,1,29229,262221.html 4 - http://www.salt-way.com/product/french-lavender-5-oz/ 5- http://www.konjacspongecompany.com/shop/bath-sponges/pure-konjac-big-buffer-body-sponge.html

The face

You can now leave the damp atmosphere of your bathroom to let your skin breathe again. Let’s now focus on relaxing your face as it’s a very important step. Whether you suffer from sore eyes, headaches or stiff muscles, the self-massage movements described here will help you unwind and ease your pain. As a bonus, it reactivates your blood and lymphatic flow which gives your skin a nice healthy complexion again. For the massage, try this product advised product from True Botanicals(1), or use you daily facial cream.

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Now let’s start. Apply the product on both your face and neck. Rub your palms together to warm them up, and then join them palm to palm like in a praying position. Breathe in and out twice. Put your hands gently on your face and feel the warmth, you are now ready. • CHIN & FACE CONTOUR Place your thumbs under your chin, bend your other fingers. With a very light pressure, follow the outline of your face with your thumbs, from chin to ears. Repeat 3 times. Now follow the same line but slightly higher (start just under your lower lip) and with your index. Repeat 3 times. • NOSTRILS, NOSE & CHEEKBONES Now follow your cheekbones outline, massaging your face from nostrils to ears. Repeat 3 times. Now focus on the nose; massage each side of your nose using your fingers, and then do the same ‘nose to ears’ massage. 6

1 - https://truebotanicals.com/products/hydrating-oil-basics

• EYES CONTOUR Using your index and middle fingers start on the inside corner of your eyes and massage your eyebrows arch and then massage under your eyes and repeat again in circles, 5 times. Then massage your temples in circles. • FOREHEAD & TEMPLES With the tip of your fingers, massage your face from the middle of your forehead to your temples. Repeat 3 times. • NECK (BACK & FRONT) With the tip of your fingers, follow the curve of your face from your temples to your neck and then clavicles. Finish the neck massage with the back of your neck, using all your fingers. Relax your jaw. You can now feel your neck muscles get rid of the stiffness.

The body

Get comfortable, ready for your body self-massage. Your your legs are slightly bent. Keep clothes you’re comfortable in and which allow you to move freely. Use a relaxing massage oil (advise travel product from Organic Baths(1))).

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With your hands palm to palm on your chest, breathe deeply. Gently rub in the oil on your legs, from hip to toes. Now you’re ready. For each movement, start with one side and then follow the same steps for the other. • FEET & ANKLES With both hands, massage your feet with gently circular movements. Massage sole and heal and then your toes and the space between them. You can use your thumbs to massage any particular painful area like your sole arch or ankle as both can be very painful after walking. Pay particular attention to the top of your feet, massaging the line between ankle and toes (from the ankle to the space between your toes) with your thumbs. Repeat 5 times. Massage your ankles with the tip of your fingers doing circular movements around the ankle on both sides of each foot.

1 - https://www.organicbath.co/products/stress-less-organic-body-oil?variant=1034636588

• LEGS - Lower leg Massage your lower leg from ankle to knee. Gently pinch your skin of your front lower leg between your thumb and index and then release. Do this from ankles to knees. Do the same following your calves curve. Massage your knees with your palms, doing circular movements around the kneecap. - Thighs Bend your legs slightly, cross your hands (crossing the fingers of both hands together) and place them behind your knee. Massage the back of your thighs from knee to buttock with circular movements. Then with your free palms massage the top of your thighs with circular movements towards the knee. Always remember to breathe. Repeat 5 times. When you’ve followed all the steps, finish your leg massage with slowly massaging your whole legs with your palms, pressing more or less depending on the areas you feel need more attention.

• ARMS & SHOULDERS - Arms Rub in your massage oil on your whole arms and shoulders. Start with your forearm by slightly pinching your skin between your thumb and index and releasing, doing so from your wrist and up to your elbow. Then, massage your elbows with your palm and go up to your shoulder that way. - Clavicles/ shoulders Cross your legs in a lotus like position. Massage your chest clockwise, going up towards your neck (or cleavage for women). Stay a little longer on the clavicles area. Then massage your shoulder with your palm in generous circular movements. • TRAPEZIUS & BACK NECK Rest your elbow in one hand and use the other to massage your trapezius and back neck. Remember to relax your jaw. Repeat on each side. • LOWER BACK & HIPS Massage your lower back and hips in circular hand movements. Start by placing your hands on your lower back and massage continuously from back to hip. After you’ve finished your body self-massage, put your hands together, palm in palm, at face level and breathe deeply. It helps you assimilate the benefits of your massage.

The post-massage time: as long as you need or wish!

Inmanyspas,you’llfind a relaxation room. It’s a room dedicated to the after treatment time.You often find c omfortable b eds t o l i e d own, but a l so m a gazines t o take your mind away from stressful thoughts and food and drinks to mix relaxation and pleasure.Make the most of the time you have there. You can have this precious time at home too; put on some comfy clothes put in advance in your luggage (advised products : socks from We are Thought(1); nightwear from PeopleTree(2);slippers from Celtic & Co3);sweaters from Indigenous(4) ;scarf from So Cozy(5); scarf from Bloom & Give(6)). You can enjoy a hot drink (herbal tea, infusion) and some dry fruits, almonds or nuts, which are packed with good fatty acids and vitamin E and A. Grab a book,listen to some music,turn on your phone again if you need to.Slowly reconnect with the outside world. (advised products:tea fromThe East IndiaCompany(7);infusionfrom Birchall8)). You might be going to bed now, so why not spray some‘pillow mist’in your be-droom for a deep relaxing sleep… (advised product from Cinq Mondes(9)). Did you like it? Do you feel the difference? Was this massage a nice experience? Please let us know and share your impressions on the social network. Your next step? Why not try another of our massage tutorials?

1- https://www.wearethought.com/sustainable-socks/ 2- http://www.peopletree.co.uk/women/nightwear 3- https://www.celticandco.com/us/womens/footwear/slippers 4- https://indigenous.com/collections/sweaters-cardigans 5- http://www.socosy.co.uk/61-baby-alpaca-wool 6- https://www.bloomandgive.com/collections/scarves 7- http://www.theeastindiacompany.com/products/the-first-estate-assam-tea-sachets-x20/ 8-https://birchalltea.co.uk/tea-shop/camomile-prism-20/ 9- http://www.cinqmondes.com/eau-de-bengalore.html?___store=en&___from_store=en

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